Have you ever felt completely drained and overwhelmed by work, leaving you searching for “how to cure burnout”? Or do you have little to no motivation to do anything at all?
Then you might be experiencing burnout. It can happen when ongoing stress leaves you emotionally, physically, and mentally exhausted, whether the pressure comes from work or other daily responsibilities.
But before knowing how to fully recover from it, it’s best that we first understand the symptoms of burnout and what actually causes it.
What Is Burnout?
Burnout happens when the physical, mental, and psychological exertion from stress finally affects your body and mind.
In turn, it causes fatigue and makes you feel disconnected from everything around you—from your loved ones, hobbies, and even your job.
Aside from feeling worn out, burnout can also negatively affect the way you see yourself. People who experience burnout often have a reduced sense of accomplishment and a dissociation of personality.
To recover, you must first learn how to identify burnout. Since burnout typically develops gradually, recognizing changes in your daily energy, motivation, concentration, and attitude can help you respond better before the exhaustion becomes hard to manage.
With that said, here are six common symptoms that could indicate burnout:
1. Emotionally Drained
Burnout can cause extreme emotional depletion. This will make it hard for you to maintain relationships with other people because it requires a high level of emotional energy.
In the end, you may struggle to delegate work, manage conflict, and socialize.
2. Physical Symptoms
High levels of stress can cause physical symptoms such as headaches, digestive complications, muscle tension, and high blood pressure.
Physical symptoms can also include sleep problems, persistent tiredness, or body aches. If these symptoms continue or interfere with daily activities, consider consulting with a healthcare professional rather than assuming they are caused by burnout alone.
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3. Lack of Motivation
When you’re going through burnout, you usually have little to no motivation to do anything, especially work. It doesn’t mean that you don’t try to maintain it at all, but oftentimes it would only make the issue worse.
One of the most prominent pieces of evidence of a lack of motivation is when you start having Sunday Scaries, where you start worrying about the upcoming work responsibilities that await you.
Additionally, you may also notice that things you used to like, like concentration and creativity, become more difficult. These changes may have an impact on your personal and professional obligations.
4. Declining Productivity
Being productive requires a lot of stamina and energy, which you barely have when you lack motivation. So if you notice that your work performance starts to decrease, it may be a sign of burnout.
5. Low Self-Esteem
As a response to declining productivity, you might also start being a little hard on yourself.
Burnout prevents you from doing your best, in turn making you doubt your capabilities or undermining your achievements.
However, burnout and depression are not the same thing. While depression can impact many aspects of life, burnout is often linked to a specific cause of ongoing stress. So, if you’re unsure what you’re experiencing, seek professional advice.
6. Detachment
Burnout could cause extreme exhaustion. You may have no energy to maintain your relationships, choosing to isolate yourself from the rest of the world.
What Causes Burnout?
So then, how did you get to that point? Here are the leading causes of burnout:
1. Workload
Maintaining a work-life balance is important to help you feel rested and fulfilled. When you have a heavy workload, you can’t maintain that easily. It becomes difficult to find room for growth and restore balance.
Unmanageable workloads, constant deadlines, and too little time to rest can gradually drain your energy. Burnout may also be more likely if you take on more responsibilities than you can manage.
2. Reward
When the effort you put into the job doesn’t reap a worthy reward, you could start feeling underappreciated. It can lead you to question your self-worth.
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3. Feeling out of Control
Feeling like you lack autonomy in your life and decisions can hugely impact your well-being.
For example, when you have to constantly be on standby for work, it may feel like abandoning the rest of your priorities and even yourself.
You’ll be spending more energy on others than on yourself. A lot of times, it can contribute to a low sense of self-worth, too.
Managing ongoing stress can even become much more challenging if you have no control over your job, schedule, or responsibilities.
4. Relations
Being around negative people can really affect you. After all, your state of mind is immediately affected by the people you surround yourself with.
For example, if they’re constantly being dismissive of your feelings, then it may affect the way you see yourself as well.
Limited social support can even make burnout harder to manage, while supportive relationships can give you a safe space to talk, ask for help, or simply take a break.
5. Values
If you work for a company that doesn’t share your values, it can be hard to stay motivated or productive. Ideals and motivations often go hand-in-hand, after all.
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How to Cure Burnout and Reclaim Your Life
Curing burnout is a process; it doesn’t happen overnight. That doesn’t mean it can’t be done, though. You just have to trust the process and be patient with yourself.
To start your healing journey now, here’s a list of things you can do to manage burnout and gradually recover from it:
1. Recognize The Signs
The first thing you want to do to recover from burnout is to find out the key signs of burnout, such as forgetfulness, reduced work satisfaction, strained relationships, and physical symptoms.
Early detection of these changes might help you determine what needs to change because burnout can intensify if its underlying pressures are not addressed.
2. Building a Support System
Surrounding yourself with a great support system can provide a safe space to help alleviate your stress.
Be sure to have positive people around you. These are the people who share the same values as you, the people you don’t have to pretend with, and the people you can definitely lean on.
When it's possible, you can also ask dependable people for practical assistance, like splitting up home chores or talking about a more manageable workload. You don't have to manage all of your responsibilities by yourself.
3. Journaling
To help cure burnout, try to take up journaling. It can help you prioritize your workload or chores, navigate your emotional response to stress, and plan out your days. While trying to make a habit out of it can be a lengthy process, it will be well worth it in the end.
4. Exercising
Another routine you should keep up is exercising. It doesn’t have to be a full-blown workout. Instead, you can take on some online yoga classes or a simple walk around the neighborhood.
The purpose of exercising is to help your body release tension and produce endorphins, which can help relieve pain or reduce stress.
Start with a task that feels realistic for your current energy level. Even a quick stroll or some light stretching can be a doable approach to increase mobility without turning recovery into another demanding task.
5. Learning Stress-Management Techniques
There are five different stress-management techniques meant to clear the mind. Here are some things you can try; find one that fits you and try applying it daily:
- guided meditation
- mindful breathing
- healthy diet and exercise
- managing social media time
- connecting with other people
6. Speaking Up for Yourself
Set up some boundaries by speaking up for yourself. After all, you know yourself best, including your capabilities and limitations.
From now on, know when to say no to a coworker’s request and learn to object to responsibilities outside of your job description.
Instead of attempting to make all the changes at once, try to establish small, reasonable boundaries. For instance, you can take a quick break before answering new requests or stop monitoring work-related messages after business hours.
7. Going on Vacation
Going on a vacation can give you a chance to refresh. It relieves you from work responsibilities and gives you a moment to focus on yourself.
So, be sure to do the things you love, visit new places, and try new foods during your vacation!
Time away from daily activities can help you recharge, especially when you can really disconnect from the responsibilities contributing to your burnout. If a full vacation isn’t possible, even a shorter period of rest can give you space to reset.
8. Seeking Professional Help
When you have tried everything but feel like your burnout isn’t getting any better, maybe it’s time to consider seeking professional help.
Remember that it isn’t a sign of weakness; instead, it’s a sign of courage in facing your problems and dealing with them head-on.
Additionally, a mental health specialist can assist in differentiating burnout from illnesses like depression. If your symptoms are severe, ongoing, or seriously interfering with your day-to-day activities, get professional help as soon as possible.
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9. Eating is the Primary Key
Food is the body’s primary energy source to carry out various activities. If you feel tired, you may need more nutrients from eating.
You need highly nutritious food to keep your body healthy and fit, not just to fill an empty stomach.
Focus on regular, balanced diets rather than treating food as a quick fix for exhaustion. Nutritious foods can support your overall well-being, but eating alone will not really address the cause of burnout.
10. Drink More Water
Stay well hydrated to keep your body running at optimal levels. Dehydration can cause low energy levels.
Drink water regularly, especially when you’re active, or your work requires you to work all the time outdoors. Staying hydrated is one small part of taking care of your body while you recover.
11. Improve Sleep Habits
Proper rest is essential to maintain energy levels throughout the day. Relax before bed.
Do some light stretching. Improve your sleeping area by keeping it clean and maintaining an appropriate temperature.
Try to maintain a regular sleep schedule and give yourself enough time to rest. If your sleep issues persist after you've made adjustments to your routine, you might want to speak with a healthcare professional.
Take a Healing Trip, Stay at Bobocabin
If you’re looking for ways on how to cure burnout while enjoying Indonesia’s scenic nature, Bobocabin is the ultimate refreshing escape from your daily stress. Designed to help you fully recharge, each cabin beautifully combines the healing power of the great outdoors with premium, high-tech comfort.
Right from your plush bed, you can enjoy lush outdoor views through the signature Smart Glass Window, which can be instantly switched from transparent to frosted for total privacy.
To further soothe your mind, the cabin is equipped with an integrated B-Pad. This smart tablet allows you to effortlessly customize the Mood Lamp to set a relaxing ambiance and connect your device to the Bluetooth speaker to play calming music, white noise, or meditation guides.
Beyond the comfort of your room, you can make use of the campfire and barbecue facilities to enjoy a warm, intimate evening under the stars. Ready to disconnect from stress and reconnect with yourself? Download the Bobobox app on the Play Store or App Store for easy booking and find more information about your next healing getaway.
Featured Photo: cottonbro studio via Pexels
