Bouncing Back from Burnout | What is workplace burnout and how do I bounce back from it?

Okay, so you know that you’re burnt out. The question remains: how do you bounce back from it?

If you believe that taking a break from work is the right move for you now and something you can afford to do, then that is one option worth considering. Or perhaps there are other companies, jobs, or industries that you’ve had your eye on, and you believe now is the time to make that change and go for it. Perhaps you have other job prospects lined up that you would like to pursue for a healthier new you. If any of this is where you’re at, then it may be a good time to weigh your options.

But you could also be scoffing at this right now and thinking that you don’t exactly have the liberty of quitting your job right after reading this article. If that is the case, here are some practical tips to help manage stress and prevent further burnout as you continue to navigate the realities of your current daily grind:

Mindfulness and Grounding Techniques 

Practices like mindfulness meditation and grounding exercises can help reduce stress and improve overall well-being. 

Grounding exercises are exactly what they sound like: techniques to help you feel more grounded and less like you’re all over the place panicking, anxious or stressed. 

It involves shifting your focus away from worrisome, negative thoughts and directing them toward an activity that holds your full attention or keeps you centered on something sensory in your environment instead.

You can start by trying a simple 4-7-8 breathing technique. (Breathe in through your nose for 4 seconds. Hold your breath for 7 seconds. Breathe out through your mouth for 8 seconds. Repeat.)

Physical Self-Care

When you’re neck-deep in workload and stress, it can be hard to think of anything other than keeping yourself afloat and making it through the work week. This also means, unfortunately, that it’s easier to forget about the basics! 

Let this serve as your reminder to get enough sleep, maintain a balanced diet, and try a form of exercise that’s fun for you. And of course, don’t forget to stay hydrated! Staying physically healthy and active can do wonders for the mind.

Mental and Emotional Self-Care

Engage in activities that stimulate your mind and provide relief. What are your favorite activities? It’s only natural for some hobbies to fall by the wayside during our working years. Other responsibilities take priority, and we may temporarily forget about even our most beloved passions. But sometimes it’s simply a matter of reminding ourselves to make time for our interests. This means being as intentional as you can be about incorporating these into your life. Try to set aside dedicated time each week to reconnect with your favorite hobbies—or even explore new ones! 

Consider getting into activities that help you reflect on your feelings, become more aware of your emotional boundaries, and practice gratitude. You could try journaling, or talking to a counselor, mentor, or therapist.

The frustrating irony here is that your burnout may be a result of being overworked and having no time for hobbies. Remember that you don’t have to take on a lot all at once. Even a few minutes a day can have a significant impact on your well-being. 

Not sure how to squeeze new hobbies into your schedule? While you’re trying to figure out your routine, you can also find ways to unwind with your favorite pastimes: indulge in simple joys like watching a show or reading a book to help you relax.

Social and Spiritual Self-Care

Breathing techniques aren’t the only ways to stay grounded. You can also recharge by spending time with loved ones, connecting with a community that shares your values, and engaging in activities that nourish your spirit. You could try meditation or prayer. You could also take a break from the digital world and step outside to spend some time in nature! Breathe in fresh air, admire the greenery around you, and give yourself that time to reset.