Updated: Aug 23
You've been working hard for a long time and finally hit a point where you're ready to take some time off. That's great! But what if you're not sure how to recover from burnout? It's more common than people think and affects everyone differently. Amelia Nagoski says "burnout manifests as illness," and it takes a long to recover, just like healing from a broken bone. So, these proven recovery strategies will help you start as a professional woman recovering from extreme burnout. So, here are 10 tips for recovering from burnout:
1. Take a break from work.
When you're burnt out, the best thing to do is take a break. Give your body and mind a chance to rest and recover. Remember the importance of taking a break is okay when you actually needed the most after the long working days. So don't feel guilty if you're burnt out and need a break from work. This strategy will help you rejuvenate and feel relaxed, ready to take on another round of normal daily work routines. Why don't you try it out and see the outcome? It will be relieving and, at the same time, refreshing.
Many people forget about the benefits of exercise when recovering from burnout. Regular exercise can lower anxiety and stress, reduce fatigue, improve your sleep, and increase your energy level. Who wouldn't want good and adequate sleep after a long working day? Of course, it's obvious that everyone deserves good rest and sleep. Therefore, choosing an exercise that works for you and your lifestyle is essential. For example, you might prefer exercising away from home while others prefer to exercise indoors. If you're burnt out, you may want to start with something low-impact like yoga or stretching. You can also try tai chi or walking as an alternative to high-impact exercises like running or lifting weights. This strategy will give you significant and amazing energy, make you ready to work and feel more motivated.
3. Identify Your Needs
Do you ever think of prioritizing your needs? When you're burnt out, it's essential to understand your needs and categorically work on the most important ones. Do you need more alone time? More connection with others? More rest? More exercise? More nutrition? More creativity? More balance in your life? I know, definitely, it could be any of the above. So, identifying your needs and creating a plan to meet those needs can help you recover from burnout. It can also help prevent it from recurring in the future.
4. Don't spend all your free time at work.
Do you ever realize that spending all your free time at work can create unnecessary stress? Please try to make sure you have enough time for rest and recovery. This might mean not committing to every project, saying no to extra hours, or taking a break from work for a few days. When you do these, You will enjoy having enough time to spend with family and friends and sleep adequately.
5. Make a to-do list and set boundaries with your job.
When you're burnt out, it can be easy to push through and ignore the signs. You might even think you can tough it out and push through. This can make the situation worse. Instead, list things you need to get done, and then set boundaries with your job. It's essential to set and maintain healthy boundaries. If your job takes up too much of your time, it can also affect your health. So, ensure you have enough time for rest and recovery. Even if it means putting a stop to some projects at work, saying no to other demands at work, and just taking a good rest, or to some extent, sleeping.
6. Prioritize sleep
When you're burnt out, getting enough sleep can be difficult. You might find yourself late working or thinking about your job when you should be sleeping. It's important to prioritize sleep when you're burnt out. Research on psychology states that those deprived of sleep risk the normal functioning of their minds, resulting in low productivity and poor relationships with their co-workers. If you have trouble falling asleep, you can try one of these tips to help you get to sleep quicker. If you're unsure how much sleep you need, this sleep calculator can help you figure it out.
7. Take a vacation
I believe you enjoy it when you are on vacation, and the feeling is always amazing. Taking a vacation when you're burnt out can be a great way to recover. Research shows that vacations can help lower your stress levels and relieve anxiety, which can help you recover from burnout. Taking time off and vacation is essential when you're burnt out. It can help you recover and prevent the situation from getting worse. Therefore, you should set a date and find a vacation that works for you. Having the right mindset when you're taking a vacation when you're burnt out is also essential. It's important to remember that the purpose of taking a vacation is to recover from being burnt out.
8. Eat a good breakfast.
Apparently, most of the time, you don't have time for a good breakfast before leaving for work. But remember that a good breakfast can help you start your day off right. When you're burnt out, getting the nutrition you need can be more challenging. So, eating a good breakfast high in protein and fibre is crucial. This can help your body and mind start the day right. It can also help you feel more energized and focused throughout the day, making it easier to recover. If you're finding it difficult to get enough protein during the day, you can try adding a protein shake as a snack. You can also add high-protein snacks, like nuts or seeds to help you stay energized and focused.
9. Take short breaks throughout the day.
This might not seem possible to work with your work schedule, but I must encourage you to try it out. Taking short breaks can help you recover from burnout. It's essential to take breaks throughout the day to help you get more focused and productive throughout the day. You can use these breaks to help you rest and recover. You can also use them to increase your productivity. Taking breaks can help you reduce your stress levels, improve your focus, and help you be more productive throughout the day. It's vital to find breaks that work for you and your job. For example, some people prefer to take outdoor breaks while others prefer to take indoor breaks.
10. Create structure
I understand that being a professional woman, you have a lot on your plate and the time is never enough for you. But remember that when you follow a set of guidelines, you ease the stress and pressure of crushing everything at the same time. For example, when you set aside a certain amount of time each day or each week to focus on your work. Or make sure to schedule specific tasks on your calendar, so you don't forget about them. You can also create structure by setting physical boundaries between you and your work. For example, if you work from home, go to a different room to do your tasks. Or, if you have a very open office space where everyone can see each other, you can use noise-canceling headphones or an excellent little white noise machine.
Getting out of that cycle can be complicated when you're burnt out. It can be easy to ignore the signs of burnout and push through it- particularly, professional women have a lot on their plates. But it's important to understand that taking a break is okay when necessary. When you're burnt out, taking a break from work and exercising is best. It's also essential to identify your needs, set boundaries with your job, prioritize sleep, take a vacation, eat a good breakfast, and take short breaks throughout the day. The bottom line is that you take care of yourself, so if something doesn't work for you, try something else. And remember: recovery takes time—it won't happen overnight, but each little step in the right direction will make a big difference over time. For more health tips, visit our website and enhance your life balance and work.