How to Overcome Burnout: 5 Actionable Steps

Picture this. It’s a Tuesday morning, it’s early in the day, you haven’t drank your coffee, and yet, you already feel overwhelmed like there’s too much to do with not hours in the day. 

I’ll make time for other things later

Just a few more hours and then I’ll go to sleep

I just need to get this project done, and then I can slow down 

I should fit more things on my to-do list

The long hours and sleepless nights are an investment

Call it a hunch, but I want to say that this is what burnout sounds and feels like. 

No biggie, it’s all manageable and overcoming burnout is possible. Even though burnout feels like it’s all-consuming and there’s no way out, the truth is that you don’t have to be stuck and you can find your way out.

Burnout happens when you reach a state of mental, physical, and emotional exhaustion as a result of overworking yourself over a period of time. So much so that you lose sight of where your work ends and where you begin and vice versa.

It’s important to acknowledge that you’re not alone. The truth is that we live in a society that romanticizes long hours, sleepless nights, and an endless workload. So, it’s not so much a you problem, but rather an us problem as a whole.

It might feel like it’s a given and that you can’t do anything about it. Sure, the bills won’t stop coming, there won’t be more hours in the day, and your responsibilities won’t disappear, but there are steps that you can take to relieve that pressure and regain control. 

Different strokes for different folks - the anatomy of a good action plan is to customize it to your individual wants, needs, and preferences, and here’s how you can do that:

1) Recognize burnout behaviors

You gotta start somewhere, and a great way to get things going is to simply recognize and identify your burnout behaviors. It might just feel like one thing here and another thing there, but the truth is that those behaviors add up and create a perpetual pattern that you’re feeling stuck in. This perpetual pattern will create burnout, cultivate imposter syndrome, and take a toll on your physical health as well.

Examples of these behaviors might be a compulsion to work long hours, missing out on social events so you can keep working, inadequate sleep, overthinking about work, and the list goes on. If you can simply recognize those behaviors and identify them, it means you’re off to a great start. 

2) Identify what your beliefs are around achievement and success. 

Take some time and ask yourself:

• How do I feel about myself when I’m working? How about when I’m not working?

• How do I measure success?

• What does wealth mean to me? Is it purely financial?

We associate hard work with morality and in our minds, the more we work, the better we like ourselves. In reality, more work is not always better. To undo those beliefs that don’t ring true to you, it all starts with self-awareness, and the rest follows.

3) Ask yourself “what do I need from myself today?”

Each day, ask yourself “what do I need from myself today?” and see what happens. Yes, it’s a small question, and no, it doesn’t magically undo your burnout. What it can do for you, however, is that it carves out space for your wants and needs, which not only allows you to take care of yourself but also starts breaking those patterns you’re feeling stuck in.

The answer to this might be something tangible (like grabbing your favorite meal) or something intangible (like setting the intention to practice patience or kindness). Either way, think of it as a time investment in yourself. Simply asking yourself this question means that you’ve just put yourself first and that can have a ripple effect, for the better.

4) Create and draw stronger boundaries in your life.  

Creating and setting stronger boundaries in your life not only frees up some space for yourself but can also strengthen the relationships with those around you. Your boundaries can either be external or internal. 

Examples of external boundaries are: Delegating tasks to others, checking your email a limited number of times each day, and choosing to stop working at a certain time.

Examples of internal boundaries are: Giving yourself permission to be imperfect, trying your best to fulfill the goals you set for yourself, and trying to practice curiosity about the new habits you’d like to form. 

5) Find a hobby, one that has nothing to do with money. 

I know I know, it sounds cliche, and I wouldn’t be suggesting it if I don’t believe in it. As adults, society teaches us to work work work. When it comes to letting go and having fun, we can’t help but feel guilty. Engaging in an activity that is outside the realm of work and money can do wonders for you. It can allow you to step outside of your comfort zone and disconnect from your work stressors while also having fun, feeling connected, and possibly learning something new. That way, when you re-enter the work zone, you can do so with a fresh mind.

It’s all about simply starting somewhere, and giving yourself a chance.

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