Overwhelmed. Exhausted. Burnt out. Dreading the endless conveyor belt of tasks…
Does any of this sound familiar?
My burnout moment took place in April 2021 after being derailed at work. I found myself unable to stop crying in front a senior executive. I was mortified.
I’d prided myself on not being sentimental at work. Even the old trick of digging in my nails into my palms didn’t work. All I could manage was: “I don’t think I can be here right now.”
It was the beginning of a spiral where I ended up taking time out of work. I couldn’t function through the brain fog. Complex tasks were beyond me. I was petrified. I’d loved building a successful career based on mastering complex issues, operating at multiple levels across large complex multi-national organisations, and finding ways to unblock the unsolvable. I thrived on relentless energy. I’d spent two decades running at the complex and challenging, and I couldn’t even respond to a text message from a friend, let alone a work email.
I couldn’t be burnt out could I? I had healthy habits, I ate well, I practised yoga regularly, and worked out with a trainer…
My employer suggested a suitability for work assessment; I found myself sitting opposite a psychiatrist who asked me the most amazing question: “what do you do that brings you joy?” It was a moment of revelation. I didn’t have an answer. I’d become really good at taking care of problems for work, for others. I had forgotten to take care of me. I wasn’t doing anything that brought me joy. The well was empty. I was in energy deficit.
It took time, and I did eventually recover and return successfully to work, although there were certainly times when I questioned whether I would, and I learnt to be patient with myself as recovery is its own process. So here are 5 things I practised during my recovery to replenish the well, and that brought me joy. I still practice these habits today!
- Creating a sleep routine and rituals
- Building micro-breaks into your day
- Doing something that made me smile or light up every day
- Building connection
- Meditating daily
Creating a sleep routine and rituals
Be more intentional about managing your energy. Create a wind down routine in the evening so that sleep is something to look forward to, not dread. It is possible to separate yourself from your phone and other electronic devices an hour before bed (and during the night…). Old fashioned alarm clocks and paper books might still have a place in our lives! Doing guided relaxations and restorative yoga poses also help prepare the body for sleep. Or it could be as simple as a warm bath.
Building micro-breaks into your day
I remember meeting a sports scientist who told me that world-class sports people invest as much time in deliberate recovery and rest routines as they do with training and practice, and that the brain can’t sustain constant focus for hours at a time. This contrasts with how many of us approach work. Try having a few meetings finish 5-10 minutes early so that you’re not rushing around to try and find a moment to grab that coffee or snack to keep your energy burning. Find a way to step out for 5 minutes to breathe in fresh air.
Doing something that made me smile or light up every day
The small pleasures can light up your day – take time to have that walk, take the playful moment, watch that boxset, and take the time to flick through the book you’ve been meaning to read. There’s something completely grounding about spending time with nature, and even the busiest city has a patch of green with trees and flowers!
Building connection
It’s so easy to forget to find time to schedule that meet-up, that drinks evening or dinner date with old friends, and family. Life gets busy and we forget to plan ahead and make time for the connections that support and sustain us. Who do you want to call to reconnect with?
Meditating daily
Meditation is proven to reduce stress, helping you tap into inner peace and still the mind with calm and clarity. Meditation can also be a beneficial healing modality, benefiting chronic pain, high blood pressure, sleep problems, anxiety and tension, alongside conventional medical treatment. There are as many apps, methods, and techniques out there as there are types of minds – diversity in meditation types to suit the diversity in personalities and thinking styles. It can be as simple as being fully present for a short mindful walking meditation. By recommitting to a consistent daily practice, I found my quiet space within.
There isn’t one simple solution to recover from burnout. It takes a blend of habits and approaches to build a life around building a well of energy to sustain your lifestyle. But recovery from burnout is within your reach, and entirely feasible – the first step is the hardest.
