It’s hard to pinpoint where burnout starts. Balance is something we’re constantly trying to achieve. Maybe staying late at work for a deadline turns into regularly working extra hours. A volunteer position turns into full-time hours. Even a kind gesture, like bringing over dinner for a friend, can become overwhelming when you end up making three extra meals in the same week. Chances are, you’re not doing one extra thing; you’re doing too many extra things. It’s hard to say no, especially after you’ve already said yes.  

Breaking Free From Burnout

How do I know if I’m suffering from burnout?

Ask yourself these questions:

• Do you have trouble enjoying things that you want to do, because you’re so busy?
• Do you find it difficult to relax or have productive downtime?
• Do you wake up and go to sleep stressed, worrying about your never-ending to-do list?
• Do you question why you’re doing all of these things?

If you said “yes” to these questions, you’re likely dealing with some level of burnout.

Identify What Is Causing the Burnout

Burnout isn’t caused by one thing, but one too many things. Balance is key, but it requires discipline. Discipline to prioritize tasks and activities that align with your goals. This also asks a bigger question: what are your goals? A lot of people get overwhelmed by this question. Start small with one goal, anything that you can measure or prioritize. 

Here are a few examples:

• Cooking a specific number of meals that week (it could be one)!
• Moving your body a few days a week.
• Take time to pursue a hobby or interest 

Therapy Can Create Balance and Stop Burnout

There’s no reason too big or too small or too small to pursue therapy. If burnout is causing stress, and you don’t know where to start, therapy is a great first step. A licensed therapist can help you identify what makes you happy and feel balanced. At the same time, they can help identify stressors causing burnout. 

Here are a few small things that can help you mitigate burnout one day at a time:

Rest

Constant fatigue and exhaustion can cause extreme stress on our bodies and minds. 

Unfortunately, getting more rest isn’t always as simple as it sounds. Here are a few ways to make rest part of your day-to-day routine.

• Silence your phone while you’re sleeping (if possible). Get an alarm clock. Looking at screens before bed can be disruptive to your sleep.
• Keep a consistent bedtime and wake time. 
• Set aside time at least once a week to decompress, meditate, or relax by yourself.  (internal blog post)

Setting Boundaries

Setting boundaries can feel extremely difficult. Taking care of yourself is not being selfish. 

• Set working limits outside of working hours. If you do need to work late, make sure it’s purposeful and not something that you are doing every night. 
• Be honest with others when you say no. Don’t feel the need to make up an excuse; simply be truthful that you’re unable to commit to this position, project, or volunteer position.

Don’t be Afraid to Say “Yes” When It Serves You

Saying no to everything isn’t the answer. Saying yes to what you enjoy and interests you can help create balance and break free from burnout.

• Make time for the things that are important to you. It could be mentoring, volunteering, or developing a new skill or hobby. 
• Don’t give these “yes” activities your leftover time, but prioritize them, because they are important to you. 
• Make the time for “you” just as important as the time you set aside for work. You wouldn’t blow off work one day, so don’t allow your priorities to slip off the calendar. 

From Burnout to Balance

Unfortunately, burnout to some degree is inevitable. Being able to identify when it’s creeping in is invaluable. By knowing what you want and need to be happy and successful, and listening to yourself. Our therapists at Renewed Wellness Counseling can provide support to help you break free from burnout and find your balance.