How to Deal With Burnout

How to deal with burnout when you feel like your life is living you? You will find some action steps and tips here to help you heal.

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To be clear I am not a healthcare professional. I want you to know I am only speaking from personal experience on burnout.

I have been in a stage of burnout for the last 4 years. I let it fester and kept pushing it in a box. I was living in this fantasy world where I thought I could acclimate to it.

I was running a race I could not win. I started to forget things. My moods were erratic and I would fly off the handle over stupid things due to overstimulation constantly.

Finally, it came to a head. I physically could not take it anymore. I had almost paralyzing head pain and panic attacks plagued me. Insomnia dominated my evenings and anxiety ruled my day.

It was miserable. I needed change and fast.

More on my personal burnout story here: Chronicle of a Tired Mama Part III; Burnout

Here is what I did to begin my healing journey.

Visit your Physician

This should be your first stop. Make sure you do not have something else going on.

I was convinced I had high blood pressure which was not the case but it could have easily escalated to that.

At first, my physician asked if I was interested in medication. Now, I am not opposed to medication at all but I wanted to fix the root of my issue. So I asked for a counselor.

After my first visit my mental load seemed to lighten DRASTICALLY!

She validated my feelings, told me it was not sustainable and let me vent. After my first appointment she said you need to take time for you and requested FMLA paperwork.

This was the first time I felt like I had permission to think about me. I realized that my well-being was important. As a parent that validation was so empowering.

If you take anything from this article remember YOU ARE IMPORTANT.

Focus on your health

Interesting thing about burnout is it creeps in and our first reaction is to ignore it. So you start to ignore your body’s cues and “push through”. I learned this only intensifies the problem.

So down the health and fitness internet rabbit hole, I went.

Quickly, I discovered food has a direct impact on our mood and energy levels. At that moment felt like I was on a runaway train and figured what do I have to lose by changing my diet (besides my muffin top)?

I decided if I am going to do it I was going all in. The next day I started a 30-day Carnivore Diet. Testimonial after testimonial claimed it helped with mental clarity and energy levels. At this point I was desperate and honestly, they had me at bacon, steak, and butter.

Changing my diet changed the game. My energy and mood did a 180 which gave me more motivation to move my body. The activity helped ease the depression veil that was slowly covering me. It was a domino effect.

Although Carnivore helped me I am not saying it is the end all, cure all, however you will find changing your eating habits will help you tremendously. Keeping your blood sugars under control and not riding a sugar wave will give you a new sense of life and control.

Slow down time

I mindlessly doom scrolled like it was an Olympic sport. Every night it was my distraction from reality. Until I realized I was quite literally missing out on all my life. My kids, my home, my whole world not just the parts I was try to escape from.

I started to find other activities to focus on instead. Reading books to my kids. Cooking my favorite things like bread or treats and sharing with our neighbors. I tried my hand at painting by following YouTube videos. (Oh Bob Ross we didn’t deserve your greatness. RIP) Took baths with candles and meditation music.

Actively slowed down.

Give yourself time and grace.

Practice Self Care

This term is overused and the definition I will give you will look different than most.

I do not want you to spend a ton of money and get your nails done, hair done, etc, etc, etc. This is what the consumer culture tells you selfcare looks like. Boo, if this is what you need for a pep in your step do it! Do not let me stand in you way.

But I am talking about a deeper meaning. Let yourself heal. Listen your body. Give it what it needs. Do yoga, go on a walk, get a massage, lay in bed, listen to music, swim, read a book, make or eat your favorite meal.

Try to remember what it is that brings you pure happiness and do that.

SAy No

You can do anything but not everything.

The truest words I have ever read. If you do not want to do it learn to say no. Do you feel obligated to go places for social formality? Learn to say no. Remember your health is important too.

Boss asks you to work overtime. No.

Spouse wants to drag you far and wide when you want down time. Politely decline and tell them why.

Boundaries are so hard to establish and people won’t like it but I promise it gets easier. I am learning if you do not have boundaries or you try to establish them but do not honor them yourself you will become resentful and bitter.

It is not selfish to prioritize you and do what you need.

Create a space you love

Make a place you can escape to.

I found when my house was a disaster my anxiety would go through the roof. I dreamed about new sheets constantly. Once I slowly upgraded a few things in my surroundings I found myself loving my home for the first time.

I lit candles and used lamp lighting in the evening. I hid my laundry basket in my closet. I bought nice linen sheets and a fuzzy blanket. Down pillows for the couch with velvet pillow covers to snuggle with.

Incorporated beautiful plants and inspirational coffee table books to transport me to other homes and gardens.

My home is now my happy place.

Where do you go to escape? What would help you find peace where you are at?

Create your sanctuary.

Dealing with burnout is a process. It requires healing, time and patience.

I am happy you are here looking for answers. Feel free to share you story. Know there are people that will listen and care.

How to Deal With Burnout