Are you feeling burnout? Read ways to recover.

Burnout refers to the state of being exhausted mentally as well as physically or feeling emotionally overwhelmed often due to chronic stress. Feeling completely drained out, less motivated, showing low productivity, feeling unable to cope, getting disengaged from activities one used to like it before are some of the behavioural manifestations of burnout.

Who are more prone to burnout?

Young Working Individuals: People who are young and new to workplace demands may face difficulty in having work life balance, and might not get proper rest. All of this can lead to fatigue and burnout.

Homemakers: Burnout is not only seen among people working in corporate settings but also in women who spend their everyday doing the house chores without having any weekends/holiday. The unpaid labour, and the lack of enough appreciation for their magnanimous efforts can be the reason for burnout, even sometimes leading to emotional breakouts.

Therapeutic Interventions to Recover from Burnout

Practicing mindfulness

‘Mindfulness’ simply means to be at the present moment. But how does that help? It helps to calm down the nervous system, the physical tension. When you are mindful- you are aware of the work you are doing, and then you may take conscious decisions towards it.

• A Walk through Nature: Nature itself is a great healer. Watching sunrise or sunset, walking barefoot on the grass, or similar activities that connects you with the environment works on your sensory experiences and helps freshen up your mood.

• Vipassana: Vipassana is basically a form of mindfulness based meditation where you can sit comfortably but in upright position, in a quiet place; you observe your bodily sensations, feelings and thoughts objectively without judging them.

Practicing mindfulness activities just after waking up can help set your mood and prepare you for the entire day ahead.

Progressive Muscle Relaxation (PMR) Technique

In this therapy, you can lie down, focus on the muscle tension at one specific part of the body, and then relax the muscle groups one by one in a specific order.

After having a long day, PMR therapy is amazing to relieve from the physical tension you may be holding.

Self Time

When you’re burned you may not even feel motivated enough to engage yourself in activities you would once pour your heart into. However you can make small and simple attempts each day to make yourselves feel better. You can choose any hobby or pass time you used to love once or any activity that would allow to express yourselves, such as:

• Reading book: Thinking about reading the whole book may seem like a huge task even though you like reading especially when you are mentally tired. But you really don't have to finish the book at one go. Just take one step at a time. Relax, read only 2-3 pages a day enjoy the interplay of words, to get lost in the smell of the pages, and simply to appreciate the writing with your gorgeous smile.

• Art Therapy: Art therapy is a part of expressive therapy in psychology that allows you to reflect your thoughts and emotions through painting, drawing, or sculpting. For this, of course you don't have to be a professional artist, anyone can do that. You are just trying to give a form to your musing that couldn't be explained in words. If you're really not into art you can always go for other expressive therapies like the dance therapy, drama therapy, music therapy, etc.

• Relaxing Music: Listening to soft, relaxing music before bedtime may help soothe your mind and prepare you for a good sleep.

Devoting some time of the day for yourselves ensures that there's always a room for you. It helps prioritize your opinions and interests in your choices.

Getting a good sleep

A good sleep routine is utmost required for the body to recover physical tiredness and for the mind to heal emotionally. An adult requires 7-8 hours of sleep each night to function properly. Getting a good sleep helps maintain your energy, improves your focus, and increases your productivity.

Saying ‘No’

One should learn to set boundaries for a good work life balance. Say ‘No’ to work you are not valued for. Never ever compromise with your physical or mental health. After all, ‘Health is Wealth’.

Being mindful of the present moment, using techniques to relax physically and mentally, devoting some time to own interests, having a good sleep, and setting boundaries may help you recover from burnout and achieve work-life balance.