Last week, we talked about the science of burnout – if you missed it, you can find it here! 

Burnout doesn’t go away with a pill or one massage therapy appointment. Combating and/or recovering from burnout involves a holistic approach to shifting your lifestyle. Here are some evidence-based strategies, including those supported by Emily Nagoski’s research, to consider:

1. Admit It Lovingly: You might be pulling your last straw. What has led you to running out? This could include excessive workload, lack of support, or unclear expectations. Once identified, take pride in yourself – it’s tough to admit your needs. Then, you can take the next steps.

2. Prioritize: Easier said than done; I know. You might be thinking, get a massage, what? Mindful movement, when? Find time to wind down, where? Self-care doesn’t always look like the Target beauty aisle (it can, but it may not work for everyone). Prioritizing recovery looks differently for everyone. When a bubble bath doesn’t cut it, these ideas might:

•  Boundaries: Nagoski’s research supports the idea that setting boundaries can prevent the accumulation of stress and reduce the risk of burnout. Limiting exposure to stressors includes the professional and the personal. While work can’t always stay at work, maybe it can stay in a specific room at home. While weekly sports practice is necessary for your kids’ wellbeing, maybe a carpool is available. This leads into the next strategy…

•  “Who are the people in your neighborhood?”: When considering social support, it’s easy to feel limited by close connections and/or family. It’s more expansive than that.  Building a support network of friends, family, or colleagues can provide emotional support and practical help (like that soccer carpool). Take a little, give a little, and support preventing burnout for others, too! You may find you aren’t the ONLY one nearing your breaking point.

•  Professional Help: You don’t have to do it all alone. A therapist well-versed in burnout, a doctor who is open to exploring mental health medication, burnout counseling groups, or experienced labor professionals  (house cleaner, organizer, babysitter) may be the key. When finances are the barrier, community supports and sliding-scale practitioners provide accessibility without adding to the stressors.

3. Validate your needs: The investment in your welfare may feel out of reach. Utilizing your time, your connections, or your money to recovery is scary, but the cons of NOT investing may outweigh the pros. Let’s go back to Emily Nagoski’s work: effective stress recovery can help prevent burnout by allowing the body to reset and return to a balanced state. What happens when the body doesn’t reset? Mental symptoms lead to physical shutdown. If the risk of illness and/or medical dysfunction is not reason enough to hit the brakes, consider the impact your burnout could have on those who depend on you. Hear this compassionately: you are NO GOOD to anyone when you burn out.

TL; DR

Burnout is a serious condition with both psychological and physiological implications. By understanding Nagoski’s work in burnout science and implementing practical strategies, you can take proactive steps to manage and prevent burnout. Prioritizing self-care, setting boundaries, seeking support, and addressing stressors head-on are essential components of maintaining a healthy and balanced life. Remember, combating burnout is an ongoing process, but you are in the right place to start.

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Disclaimer: This blog post is intended for informational purposes only and does not substitute professional therapy. If you or someone you know wants support in recovering from burnout, please reach out to a qualified mental health professional.

To explore ways I can support your journey through burnout, or to schedule a free 15-minute consultation, visit Whippoorwill Counseling.