Picture this: It’s Monday. The week has only just begun, but you’re already counting down the days until the weekend. You feel tired and unmotivated, and find yourself wanting to fall asleep or zone out in the middle of the workday. Even the simplest of tasks feel anything but effortless, and you’re feeling helpless, trapped, and defeated. You may even feel weak and achy in your body.

These are all classic signs of burnout and indicators that you are absolutely exhausted. Perhaps work is the primary reason for your burnout, but most likely you have other responsibilities and commitments that are only adding to this feeling of overwhelm and exhaustion. Whether you’re a parent or caretaker, a student, working multiple jobs, living with a chronic illness, or overall just emotionally, intellectually, or physically drained – give yourself lots of compassion and grace. Start with small baby steps and find a few moments out of your day for self-care in whatever form that looks like for you.

Although for the time being, your job and commitments may remain the same, there are things you can do to help manage those feelings of burnout. Here are a few ways to prevent, manage, and cope with burnout.

Tip #1: Delegate unnecessary work

I know this may be easier said than done, but it’s a complete game-changer. Oftentimes, there are things that we do that we feel ONLY we can do. Many times, that isn’t the case. Delegating can be done both in your work and home life, and once you let go of a bit of control, there’s a new sense of freedom and relief.

Tip #2: Work with purpose & find ways to make it more enjoyable

If you work virtually and are feeling bored doing mundane tasks, there may be ways to make it a bit more exciting. Maybe you could listen to music, work at a coffee shop, meet up with another friend who works virtually, join a co-working space, or work outside if the weather is nice. If you’re on the go at work and it feels non-stop, every hour or so do a little check-in with yourself. Take a deep breath, drink some water, see if you need a snack to revive your energy, or simply take a minute to just let your mind rest. Having those little breaks, when possible, can help restore your energy throughout the day and make a long workday feel more manageable.

Tip #3: Prioritize sleep

Although your sleep schedule may vary based on circumstances (for example, you’re a new parent, you work late, or are a caretaker), there are things you can do to improve your sleep and get much-needed rest. Insomnia can be a symptom of burnout, which is why you may need to take extra measures to set yourself up for sleep success. One way to improve your sleep is to have a nighttime routine to help you wind down. That could look like reading a book, snuggling up with a cup of tea, taking a bath, writing in a journal, or doing some deep breathing exercises. You can do anything that helps you create a sense of calm and sleepiness. Having heavy conversations or working late at night can disrupt your sleep and not leave enough time for your mind to process the day. If you’re scrolling on social media, responding to texts, or watching T.V., try to limit your blue light exposure and adjust your screen properly. Being exposed to blue light before bedtime can disrupt your circadian rhythm and affect your sleep.

Tip #4: Manage your time wisely

Burnout can definitely be caused by work, parenthood, and caretaking, but it can definitely be exacerbated by unnecessary stressors. Looking at your phone and emails first thing in the morning can immediately put your body in a fight-or-flight response and drain your energy even before your day begins. Pay attention to what (and who) gives you energy or drains your energy and adjust accordingly. If spending time with a particular friend or acquaintance makes you feel exhausted, try to set boundaries or limits, if possible, to help preserve your energy. If during the day, you feel distracted and keep reaching for your phone, that will affect your focus and make tasks take much longer to do. Try to keep your phone off limits while working, but separate a few minutes throughout the day to check your phone and respond to messages. Even better, if you could put your phone on Do Not Disturb, it will be a lot less tempting to check your phone every time a buzz goes off.

Tip #5: Incorporate movement into your day

Your body often senses that you’re burnt out before you consciously realize it. Maybe your body feels tense, weak, achy, or overall uncomfortable, which is sure to affect the way you show up in your work. When you add some movement into your day, you’re giving both your mind and body a break and letting go of excess tension and stress. Exercise doesn’t necessarily need to mean working out every single day of the week for an hour. Taking a few short walks throughout the day is an amazing way to practice self-care and alleviate burnout.

As a therapist, I see the burnout and exhaustion people are experiencing, and my hope is that these tips can help create a better balance in your personal life and work life. Be gentle with yourself as you recover from burnout, and remember that even little changes can make a big difference.

If you’re looking for help with your burnout recovery journey, I welcome you to reach out to our team at info@healingpathwayshouston.com. And if there’s anything you do to help deal with burnout, feel free to share in the comments below – I’d love to hear from you!