5 Baby Steps to Recovery from Severe Burnout
I will be sharing 5 baby steps to help you with recovery from severe burnout.
You know you are are having burnout if
you have no motivation AT ALL to do work
you are filled with extreme dread at the thought of going to your workplace
you feel like breaking down in tears for no solid reason (break down in tears if you have to - it will clear some of your stress away)
if you still force yourself to go to work, you realise that you are doing work extremely slowly, walking slowly and doing things at a slow pace because you are ‘checked out’ mentally
you have body aches, stomach pains or other physical ailments
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Step 1 to Recovery from Severe Burnout : Take a day (or week) off
I know taking a week off sounds indulgent. Sometimes, a day off will do.
However, if you are a workaholic or someone who thinks of work 24/7 (hello, self-employed buddies), you will need a whole darn week off.
And during this week (or day) off, our minds have to be clear from anything work-related.
This means indulging in your favourite dramas, cooking all day, having delicious long naps, resting and doing nothing - the works.
Please don’t check your work emails, read anything work-related or read work-related WhatsApp messages.
You may be tempted to do that ‘tiny little tweak’ to your work assignment during this day off but refrain if you can.
When we have a proper 100% day off, we will be more creative and feel refreshed to continue with work the next day.
It’s worth it.
Step 2 to Recovery from Severe Burnout: Do a Tech Detox Every Hour
A tech detox is so helpful during burnout. How do we do this?
You can discipline yourself to check your phone only once every hour. At 12pm, 1pm, 2pm…you get the idea. And you will only be checking for urgent calls, urgent messages or urgent emails.
No scrolling through Facebook or Instagram. If the temptation is too strong, be intentional about what you are scrolling for.
For example, you will only go to Person XXX’s IG Stories because you are a fan of her lifestyle. Or you will check out Person ABC’s updates because you are a fan.
This means no mindless scrolling!
Step 3 to Recovery from Severe Burnout: Go out in nature or work out at home
People underestimate nature a lot. Going out for a walk amongst greenery can give us so much perspective and calm.
If the weather is bad, you can do a yoga work out at home via YouTube streamed to your TV.
Being phone-free for an hour whilst working out does magic for those with anxiety issues. We are spoilt with thousands of free workout videos online.
My only advice is to pick the workout video way BEFORE you start the workout. This will prevent us from endless scrolling before we start the exercise.
This scrolling will make it even harder to start working out because, well, the couch will feel too comfortable after some time.
Step 4 to Recovery from Severe Burnout: Get in touch with your creative side
Everyone has a creative outlet she enjoys.
It can be writing, creating worksheets, mindful colouring with adult colouring books, decorating pretty planners, dancing, writing with journal prompts, trying a new makeup technique or designing something on PhotoShop.
Doing a creative project you enjoy will ensure you are present in the moment and helps clear your mind.
Step 5 to Recovery from Severe Burnout: Have an intuitive No-Plans Day
This is my favourite strategy. Have no plans at all and literally do what you feel like doing. Warning: This requires self trust and flexibility.
Feel the urge to go to the park at 2pm? Go for it. Felt the urge to open up your Word doc to write for hours? Do it. Feel like having an impromptu meetup with friends tonight? Go ahead. Feel like cooking an 8-course vegan meal? Do it!
I love Intuitive No-Plan Days - because every day will be unique. You will be living solely in the present which is very relaxing (instead of worrying about the future all the time).
Every day can surprise you because you will have different wants and desires every day. You never know where the day takes you.
Do you have fresh ideas for recovery from severe burnout?
If you have other ideas for recovery from severe burnout, please drop me a comment below!
Should you feel that taking time off from work does not help your burnout, consider seeing a medical professional or a counsellor to untangle any emotions or negative thought patterns you may have.
Have a good week!
Shikah
