10 Tips to Recover from Burnout, Controlling is the Key

TEMPO.CO, Jakarta - Burnout is a state of fatigue that occurs to workers due to the heavy stress received from the work environment. Citing from the World Health Organization, also known as WHO, burnout is an occupational phenomenon. The condition is not considered a medical issue.

WHO also stated that burnout falls into three classifications that include:

- Energy depletion or exhaustion

- Negativism or cynicism towards one’s job

- Lack of professional performance

After recognizing the pattern, there are 10 tips about recovery from burnout that you can learn on this page. Scroll down to understand better. 

10 Tips to Recover from Burnout

This article reveals the 10 tips to recover from burnout, saving workers from the dreadful energy depletion according to Cleveland Clinic and Health Line :

1. Admitting you are having a burnout

The condition of burnout often goes unnoticed and is mistaken for normal after-work exhaustion. It’s crucial to know how to differentiate between a common tiring day at work and a lack of energy caused by stress.

Major signs of burnout may include:

- Difficulty to concentrate

- Losing pride in work

- Losing sight of goals

- Difficulty to maintain relationships

- Increased irritability toward co-workers

- Muscle tension, fatigue, and insomnia

Upon acknowledging the condition, you are bound to seek recovery from burnout, boosting a higher chance to change the current state.

2. Talk to a professional

Getting professional help can lead to an easier recovery from burnout. If left unattended for a long time, the condition will eventually take a toll on you. As a result, it will slowly affect the bigger scale of your life.

A session or two with a therapist doesn’t necessarily bring in medication. As a professional, they will guide you to sort out some issues in regards to the condition, such as finding the sources and prospecting the coping methods.

3. Talk to your support system.

It’s important to remember that seeking help is not a sign of weakness. Turning into your support system when burnout occurs will aid you to navigate the next steps. Additionally, getting your loved ones involved will make the journey less lonely.

4. Take back control 

A recovery from burnout can begin with regaining control over things, or in some cases, workloads. Burnout makes the convalescent feel helpless and, at some point, becomes more useless, especially in a working environment. 

When the issues are snowballing, you may start doing the following tips:

- Practice prioritizing over tasks you should handle first and foremost, the rest can wait until you are thoroughly finished.

- Begin delegating the tasks to someone else if you are overwhelmed by the amount of workload that needs to be done.

- Exercise work-life balance to focus on your recovery from burnout.

5. Practice self compassion 

You can’t leave out self-compassion when talking about recovery from burnout. It’s really necessary to grant yourself the same kindness and support you offer in order. Eventually, you need a constant self-reminder that doing a decent job is not always bad.

Some mantras you can practice include:

- "It’s OK to take a break."

- "I’m having a hard time, and it’s totally normal."

- "Everybody is experiencing difficulty in their terms."

- "It’s OK to not be perfect all the time."

6. Manage stress levels 

You will be even more prone to stress when experiencing burnout. In some cases, you may also be more irritated with situations that normally won’t be a big problem for you. When this happens, take a step back and recognize the pattern.

Gaining knowledge over the things that are troubling you may make your journey of recovery from burnout easier.

7. Setting boundaries

Setting boundaries has become more difficult these days, with more people finding it hard to say no. However, accepting too many commitments may cause burnout. Therefore, you need to walk through everything before agreeing. 

Declining a request doesn’t make you selfish or mean; it’s all about practicing boundaries in order to prevent burnout.

8. Journaling 

Writing a journal poses a number of benefits, including monitoring stress levels and recognizing daily moods. The journal doesn’t have to be outstanding reading material. Instead, jot down everything that is happening in your head as a way to empty it. Keeping a gratitude journal where you log the day’s gratitude into paper will also help the journey of recovery from burnout.

9. Make time to do what makes you happy. 

A successful recovery from burnout involves remembering what truly makes you happy and gaining relaxation through it. Therefore, it’s crucial to do the things that bring you joy, like hobbies, spending time with loved ones, or traveling.

10. Exercising 

Studies show exercise helps release serotonin compounds from the body, resulting in the improvement of one’s mood. As a part of recovery from burnout, you may take a walk outside for 15 minutes or simply do some stretching from the comfort of your house. 

Recovery from burnout may take some time, depending on some key factors like the source of burnout. The sooner you recognize the pattern and do something about it, the quicker you will recover.

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