Overcoming Burnout

Author: Mokshvi Shah, BS Northeastern University Student

Published: January 2024

Burnout is a state of chronic stress that leads to physical and emotional exhaustion, detachment, and feelings of ineffectiveness. It often occurs when you’ve been pushing yourself too hard for too long, with little time for rest or self-care.

Common symptoms include:

• Chronic exhaustion

• Cynicism and detachment

• Reduced performance 

• Emotional overwhelm

• Physical symptoms

• Loss of motivation

If you recognize these signs in yourself, it’s essential to take action before burnout worsens.

1. Acknowledge Your Burnout

The first step to overcoming burnout is acknowledging that you’re experiencing it. Many people try to push through burnout, believing they just need to “work harder” or “tough it out.” However, denying or ignoring burnout only exacerbates the problem. Take time to reflect on how you’ve been feeling. If you’re experiencing persistent exhaustion, irritability, or lack of motivation, it’s important to be honest with yourself. 

2. Prioritize Rest and Recovery

Burnout often stems from an imbalance between work and rest. To recover, you need to make rest and self-care a priority. This might mean:

• Taking breaks: Step away from your work throughout the day. Even short, regular breaks can help reset your mind and reduce stress.

• Getting enough sleep: Aim for 7-9 hours of quality sleep each night. Lack of sleep only worsens exhaustion and stress.

• Engaging in activities that recharge you: Whether it’s spending time in nature, practicing yoga, or reading a book, find activities that help you relax and recharge your energy.

3. Set Boundaries and Learn to Say No

One of the main causes of burnout is overcommitting and stretching yourself too thin. Learning to set boundaries is essential for protecting your mental and emotional well-being. This might mean:

• Saying no to additional responsibilities: You don’t have to accept every task or project that comes your way. It’s okay to say no when you’re already at capacity.

• Limiting after-hours work: Create clear boundaries between work and personal time. Avoid checking emails or working late into the evening, allowing yourself time to unwind.

• Communicating your limits: If you’re feeling overwhelmed, let your manager, colleagues, or loved ones know. Being honest about your limits can help prevent burnout from escalating.

4. Reconnect with Your Purpose

Burnout often occurs when you lose sight of the meaning behind what you’re doing. To combat this, it’s important to reconnect with your sense of purpose and align your actions with your values.

Ask yourself:

• Why did I choose this career or role?

• What aspects of my work bring me fulfillment?

• What values are most important to me in my personal and professional life?

5. Develop Healthy Coping Mechanisms

When stress builds up, it’s tempting to turn to unhealthy habits like overworking, neglecting self-care, or relying on alcohol or junk food. However, these habits can deepen burnout. Instead, focus on developing healthy coping mechanisms:

• Exercise: Physical activity helps reduce stress, improves mood, and boosts energy levels. 

• Mindfulness and meditation: Practices like mindfulness and deep breathing help calm the mind, reduce anxiety, and improve focus.

• Social support: Spending time with friends, family, or a support group can help alleviate feelings of isolation and provide emotional support.

6. Delegate and Ask for Help

If you’re overwhelmed with responsibilities, it’s important to recognize that you don’t have to do everything yourself. Delegating tasks at work, or asking for help at home, can lighten your load and give you space to breathe.

7. Reevaluate Your Priorities

Burnout often arises when we lose balance in our lives. Take some time to reassess your priorities and consider how you’re spending your time and energy. Are you focusing on what truly matters to you, or are you getting caught up in tasks that don’t align with your goals?

• Work-life balance

• Self-care

• Personal goals

8. Consider Professional Help

If burnout has taken a significant toll on your mental health, it may be time to seek professional support. A therapist or counselor can help you work through your feelings of exhaustion, stress, and detachment, and guide you toward a healthier mindset. Therapy can also help you develop strategies for managing stress more effectively in the future, preventing burnout from recurring.