Burnt Out: A Guide to Recharging Your Mind and Body
Burnt Out: A Guide to Recharging Your Mind and Body
Burnout is a real, often overwhelming experience that affects nearly everyone at some point in their lives. Whether it’s from work, personal relationships, world news or simply the constant pace of modern life, feeling burnt out can leave you feeling exhausted, mentally drained, and disconnected from the things that once brought you joy and fulfillment.
If you're feeling burnt out, it's important to remember that you’re not alone, and most importantly, there are steps you can take to start feeling better. Below are some practical strategies to help you manage burnout and regain balance in your life.
1. Acknowledging It’s Burnout
It’s easy to dismiss burnout as “just being tired,” but it’s more than that. Burnout can affect you emotionally, mentally, and physically. If you’ve been pushing yourself for a long period without taking the time to recharge, your body and mind may be signaling that you need a break. Start by acknowledging what you're feeling instead of trying to ignore it. Admitting to yourself that you're burnt out is the first step toward recognizing what kind of nourishment you need.
2. Take Breaks Where You Can
One of the most effective ways to combat burnout is to simply take a break. If possible, step away from the source of stress for a while. This could mean taking a day off, a week off, or even a vacation. If taking a long break isn’t feasible, start by carving out smaller moments of respite throughout your day. A 15-minute walk outside, a brief nap, or an hour spent doing something you enjoy can make a difference. Sometimes this may be setting new boundaries in areas where few or none have existed.
3. Set Boundaries
Burnout often stems from not having clear boundaries between work and personal life. Overcommitting to too many tasks or constantly saying “yes” when you need to say “no” can wear you down over time. It’s important to recognize when you’re stretching yourself too thin and set boundaries. Learn to say no, prioritize tasks that truly matter, and delegate when you can. Boundaries are essential in preventing burnout and maintaining your well-being. For those of us that have experienced trauma, setting boundaries can feel scary and even dangerous which is completely natural given our history. We may just need to take extra time with ourselves and reach out to a coach or therapist. They can help us practice coping strategies and reparenting skills that can make boundary setting feel more attainable.
4. Focus on Self-Care
Self-care is more than just massages and salt baths; it’s about developing a lifestyle that includes nourishing your mind, body, and soul. Start by getting enough sleep, eating nutritious meals, and moving your body. Physical health directly impacts mental health, and when you're burnt out, it’s easy to fall into unhealthy habits. Incorporate activities into your routine that recharge you—whether it’s yoga, meditation, acupuncture, journaling, reading, or engaging in a creative hobby. Self-care isn’t selfish; it’s a necessary act of self-preservation.
5. Connect with Others
When you're burnt out, it can feel isolating, but you don’t have to go through it alone. Talk to a friend, family member, or colleague about how you’re feeling. Sometimes, just verbalizing what’s going on in your head can provide relief and offer a fresh perspective. If you feel comfortable, consider seeking professional help, like a therapist or counselor, who can help you navigate your feelings of burnout and offer coping strategies.
6. Reevaluate Your Priorities
Burnout often happens when we get caught up in things that don’t align with our true values or passions. It’s a sign that something needs to change, whether it’s your workload, lifestyle, or overall goals. Take time to reflect on your priorities and assess whether they align with what truly brings you fulfillment. This self-reflection can provide clarity and help you adjust your course, reducing the chances of burnout in the future.
7. Unplug from Technology
Constant connectivity through emails, social media, and notifications can contribute to burnout. Try taking a break from your phone and other screens for a period each day particularly during designated rest times. Disconnecting from technology allows you to focus on real-life interactions and activities that nurture your well-being. You might be surprised how much of a difference it makes to simply put your phone down and be present in the moment.
8. Seek Professional Help if Needed
If your feelings of burnout persist or are affecting your daily life, it might be time to seek professional help. A therapist, counselor, or mental health professional can offer you strategies for coping with stress and burnout, as well as help you navigate any deeper emotional struggles you might be facing.
Lastly, be patient and compassionate with yourself. Burnout doesn’t disappear overnight, and it takes time to heal. Don’t rush the process, and don’t be too hard on yourself for needing rest. Progress is often slow and gradual, but with time, effort, and self-care, you will start to feel better. Burnout can feel overwhelming, but it’s important to remember that it’s a signal from your body and mind that something needs to change. Taking proactive steps to rest, recharge, and reassess your priorities can make a huge difference. Whether it’s taking a break, setting boundaries, or seeking support, the key is to listen to yourself and give yourself permission to take care of your well-being. You deserve it!
About The Author
Jenean Cervantes has a master's in clinical psychology from Antioch University and is an associate marriage and family therapist (AMFT138534) supervised by Jeremy Mast, MS, MDiv, LMFT, CSAT, CPTT (CA90961). She helps heterosexual, queer and polyamorous couples on restoring intimacy, trust and guiding long-lasting changes to the relationship. Jenean also works with men with issues of intimacy, partner communication, emotional regulation, infidelity and childhood trauma. Jenean is currently receiving training in Terry Real's Relational Life Therapy. Jenean also has received training in mindfulness techniques, attachment-based and psychodynamic modalities. She interacts with her clients from a trauma-informed, client-centered perspective.
