According to calm.com (https://www.calm.com/blog/how-to-recover-from-burnout), recovering from burnout requires action, and if burnout is extreme, taking immediate action is suggested. Remember to take burnout recovery one step at a time and keep your wellbeing at the forefront of every step you take.
1. Prioritize good sleep
Aim for 7–9 hours of quality sleep each night. A regular sleep schedule and a relaxing bedtime routine, like reading a book or taking a warm bath, can significantly improve sleep quality.
2. Incorporate stress management practices
Daily routines like meditation, exercise, or deep breathing can significantly reduce stress levels. Try incorporating mindful movement into your day with a walk at lunch and end your night with an evening stretch or mini yoga session.
3. Set clear boundaries
Clearly define your work hours and personal time and communicate them to your colleagues and family. This can help prevent work and your personal life from spilling into each other and contributing to the stress of having to balance it all.
4. Make time for fun
Schedule regular time for hobbies or activities that bring you joy, whether it’s reading, painting, being outdoors, or watching a favorite movie. Make it a point to schedule uninterrupted time for yourself o do whatever brings you joy and reduces stress.
5. Practice gratitude
In simple terms, gratitude is the quality of being thankful. Each day, think of three things you’re thankful for to help shift your focus and perspective. Take it one step further by writing it down and reflecting on all of your gratitude at the end of the week.
6. Stay connected with loved ones
Spend time with family and friends for emotional support and a sense of belonging. Aim for uninterrupted quality time, like a walk in the park or catching up over coffee with your phones on silent.
7. Keep a journal
Write down your thoughts to help you process your emotions and gain clarity on what's causing your stress. Writing down your feelings, especially at the end of the day, is a great way to improve the quality of your life by slowing down cyclical thoughts that can cause you stress or keep you up at night.
8. Focus on nutrition and stay hydrated
Eat a balanced diet to help nourish your body and boost your mood and energy levels. Plan meals that include a variety of fruits, vegetables, and other whole foods. Drinking enough water is also essential for your physical health and can improve cognitive function.
9. Learn to delegate
Share your workload or responsibilities. This can lighten your load and allow you to focus on your recovery. Ask a colleague to help with a project or assign household chores to family members.
10. Take breaks during work
Short, regular breaks throughout the day can help prevent mental fatigue and maintain productivity. Set a timer to remind yourself to stand up and stretch every hour.
11. Practice mindfulness
Engage in mindfulness to help reduce feelings of stress and anxiety. Try simple activities like mindful breathing, walking, or eating.
12. Limit screen time
Reduce exposure to screens, especially in the evening, to help improve your sleep and relieve mental strain. Instead of scrolling on your phone or watching TV to wind down, try reading or listening to music instead.
13. Seek professional help
If you’re still struggling with burnout, even after applying the tips above, support from a counselor or therapist can be helpful for you.
Resources
https://www.calm.com/blog/how-to-recover-from-burnout
This post is for informational purposes only. It should not be considered therapy. This blog is only for informational and educational purposes and should not be considered therapy or any form of treatment. We are not able to respond to specific questions or comments about personal situations, appropriate diagnosis or treatment, or otherwise provide any clinical opinions. If you think you need immediate assistance, call your local doctor/psychologist or psychiatrist or the SADAG Mental Health Line on 011 234 4837. If necessary, please phone the Suicide Crisis Line on 0800 567 567 or sms 31393.