How to Recover from Burnout

Understanding Burnout

First, let’s clarify what burnout is and isn’t. According to the World Health Organisation (WHO), burnout is a syndrome specifically related to work and is characterized by three key dimensions:

1. Exhaustion – A state of extreme physical and emotional fatigue.
2. Decreased Professional Efficacy – Reduced performance and productivity at work.
3. Cynicism or Detachment – Feeling negative, cynical, or detached from your job.

Burnout goes beyond mere tiredness; it’s a profound state of emotional and physical depletion that significantly impairs your ability to function at work. High-achievers and those with perfectionist tendencies are particularly vulnerable to burnout due to their relentless drive and high standards.

Recognizing Burnout

The first signs of burnout often manifest as changes in behaviour. For example, if you’re usually an approachable and enthusiastic leader but begin to feel irritable or withdrawn, losing your usual drive, it might be burnout. Cynical thoughts often accompany these behavioural changes. If you recognise some of these symptoms in yourself, it’s crucial to take action.

Strategies for Recovery

Recovering from burnout involves addressing both physical and psychological aspects. Here’s how you can start:

Physical Strategies

1. Exercise Regularly: Research indicates that physical exercise is one of the most effective ways to combat burnout. Regular exercise reduces stress hormones and releases endorphins, which are natural mood lifters. Despite busy schedules, taking time for exercise is essential. If possible, exercise outdoors; studies show that being in nature significantly boosts psychological well-being.
2. Avoid Unhelpful Coping Mechanisms: Reducing reliance on coping strategies that may not be helpful, such as alcohol, can also aid recovery. Instead, focus on healthy lifestyle choices that promote overall well-being.

Psychological Strategies

1. Mindfulness and Meditation: Techniques like mindfulness and meditation have been shown by the American Psychological Association (APA) to promote relaxation, provide perspective, and increase resilience, all of which help reduce burnout.
2. Set Boundaries: Establishing clear boundaries between work and personal life is crucial. Research emphasizes the importance of setting realistic expectations and learning to say no when necessary. Building a trustworthy team and delegating tasks can also alleviate pressure. Social support from friends, family, and colleagues is a significant predictor of burnout recovery.

Seeking Support

Coaching can help personalise strategies for overcoming burnout, making challenging tasks like setting boundaries and delegating more manageable. Recovering from burnout is possible, but it requires a proactive approach and a commitment to change. By implementing these strategies, you can reclaim your energy and drive as a leader and thrive both professionally and personally. If you need more help, don’t hesitate to reach out and find out more about our coaching. Recovery from burnout is a journey, and you don’t have to walk it alone.