Burnout happens when we work too hard for too long, especially on things we don’t enjoy.
If we love what we do, it feels more like play, and we can keep going. I would argue that working on things that feel like play to you (but feel like work to others) is the best way to prevent burnout.
However, everyone needs time to rest and think about what doesn’t work. Here’s how we can deal with burnout and still get things done:
Reward Yourself After a Day of Work
Giving ourselves a treat after finishing our workday makes it easier to start again the next day. Think of it like giving a dog a treat for doing a good job. Rewards make us feel good and keep us motivated.
Rewards also increase the likelihood that we will repeat those actions. In this case, rewarding ourselves after a long day of work increases our likelihood of doing another long day of work.
Methods to Handle Burnout
Coping with or preventing burnout can be approached from multiple angles: physically, mentally, and socially.
Physical
Mindfulness and Meditation: Sitting quietly and focusing on our breathing can help us feel calmer and happier. Most things will work after turning them off and on again - this includes our mind.
Physical Activity: Moving our body by walking, running, or playing sports can give us more energy and help us sleep better.
Sleep Hygiene: Go to bed and wake up at the same time every day. Making our bedrooms a relaxing place and avoiding things that can disrupt sleep can help us stay well-rested.
Healthy Diet: Eat many fruits, vegetables, lean proteins, and whole grains. This can help us feel better overall. Our physical body determines a lot of our internal experience. Feeding it correctly can help our internal state.
Mental
Relaxation Techniques: Try deep breathing, stretching, or yoga to relax.
Job Crafting: Change our job duties to match what we enjoy and are good at.
Engaging in Hobbies: Do things that are enjoyable during free time. This gives our minds a real break.
Time Management: Plan the day, set small goals, and take breaks. This can help us not feel overwhelmed.
Seek New Perspectives: Recognize when we have to limit beliefs or beliefs that do not serve us and seek advantages instead. Quiet often, our perspective of a situation takes our energy, leaving us tired and uninspired, but we can exchange that perspective with one that gives us power.
Social
Social Support: Spend time with people we love. Talking to people we care about can make us feel less lonely. We are social animals, and feeling burned out when disconnected from others is easier. Finding people who are working on something similar to us can help tremendously.
Professional Help: Sometimes, talking to a therapist or counselor can give us new ways to handle stress.
Setting Boundaries: Learn to say no when necessary. Don’t take on too much work. Saying no to others is saying yes to ourselves.
Reducing Work Hours: If possible, work fewer hours or take some time off to recharge. This does not have to be permanent. When I feel burned out, I will spend a few days or a week working significantly less to spend more time recharging.
Regular Breaks: Take small breaks during the day to rest.
Burnout is a common challenge when we push ourselves too hard, especially on tasks we don't enjoy.
Humans can work like lions, resting deeply but working intensely for short periods. However, we can fall into unhealthy patterns when we try to work for long periods. We can get through long periods by working on things we see as play. While finding joy in our work can make it feel more like play, everyone needs time to rest and recharge.
By implementing strategies such as rewarding ourselves after a hard day's work, maintaining a healthy lifestyle, practicing mindfulness, managing our time effectively, and seeking social support, we can prevent and cope with burnout. It's essential to care for our minds and bodies, set boundaries, and make time for the things we love. When we do, we can stay productive, motivated, and, most importantly, happy.