5 Ways to Prevent Burnout Before It Happens
As the summer comes to a close, many of us are wrapping up vacations and time off and beginning to dive back into whatever obligations we might have. Too many times, we come back from our time off feeling refreshed, just to find ourselves stressed, tired, and losing steam. This cycle often leads to what we call burnout and there are things we can do to prevent this before it happens. Here are 5 ways to prevent burnout so you can actually enjoy the daily moments of your life instead of dreading them:
Recognize the signs
One of the most important things to do to prevent burnout is to notice the signs you are getting burned out in the first place. We can’t do anything about something we don’t know about right? Signs of burnout can show up in many different ways, mental, emotional, and physical. Mental signs of burnout can look like being extra forgetful, putting things off and procrastinating more frequently, or a lack of interest or motivation in doing things you might usually have had interest in. Emotional signs of burnout can look like being extra irritable, increased anxiety or depression, or just a general apathy or cynicism about work, school, etc. Physical signs might show up in ways like feeling extra tired and fatigued, eating changes, or feeling generally unwell. Everyone's signs of burnout can look a little different so pay attention to what your specific cues are as they start to show up so that you can be aware of it and manage it effectively.
Delegate tasks
Preventing burnout means we might have to let some things go. No one can “do it all.” When we try to do everything we end up with many of those signs of burnout showing up and getting in the way. We are less effective on a day-to-day basis when we are burned out. The way we are able to be present in our lives starts to decrease if we are constantly trying to do everything in a short amount of time. Pick what tasks you feel most comfortable putting aside and either let them go completely, or ask for help from someone in your support system you feel comfortable with.
Set Boundaries
A part of trying to delegate and let things go means we have to start saying “no” to things we might not have the time or energy to take on. The to-do list does not need to keep growing if we are barely managing it as it is.Limiting is key to making sure you aren’t overwhelming yourself. When you get asked to do or participate in things that you just can’t make room for and might not be a priority for you, practice gently setting boundaries and saying “no” when you need or want to. Being intentional about what you say yes to, will make your yes” that much more valuable.
Take regular breaks both daily and weekly
Burnout does not happen overnight. It is an accumulation of stressors, lack of rest, and overwhelm over a period of time. A great way to prevent burnout is to practice intentional breaks on a daily basis. This can happen in so many different ways. Maybe you step outside for some sunshine and fresh air, maybe you sit in the quiet for a few moments taking deep breaths, or maybe you turn on your favorite song and dance around. On your less busy days, these can be more elaborate, like getting outside for a few hours, socializing with close friends or family, taking a yoga class, or spending the day by yourself resting on your couch. However you choose to take these breaks, find what adapts best into your schedule and feels the most restful. These intentional breaks and pauses throughout the day can help prevent a build up of stress rather than having to wait for the next vacation you might take in the future.
Listen to your body
Stress often manifests in physical ways so by paying attention to how your body is feeling, we are taking steps to prevent burnout. Notice how your body feels throughout the week. What do you feel it needs more of? Do you need more sleep? Sleep is an important way to recover and restore from daily stressors. Take a look at your sleep schedule and see where you might need to make some shifts. Do you need more movement? An exercise routine can be a great way to release stress and tension you are holding on to. Any sort of movement can be beneficial here. Do you need more physical rest? You might try soaking in a hot bath or sitting down and reading. How is your food and water intake? You might take a look at whether you are making time to eat meals throughout the day and if not, making whatever shift feels helpful. Paying attention to how your body feels and checking in on what you might need a little bit more of is a good way to be proactive in managing stress.
With all the stressors of our daily lives, it comes to no surprise that so many people feel overwhelmed and burned out. While burnout is something many people deal with, it is important to remember that reaching that level of burnout can be prevented and hopefully some of the tips above give you some ideas to practice and find what works for you.
With love,
Hannah
Note: Everything posted here is for educational purposes only and is not a replacement for individualized mental health treatment. If you would like to start therapy with me, click HERE.
