Burnout is a real and natural experience that can effect our mood, amount of sleep, our relationships, and our overall well being. Burnout can be an experience that subtlety occurs over time or it can feel like a wave coming crashing down on us. We can feel trapped in what is going on and feel helpless to this experience, but we always have an option. It is about finding out what are the options that work for you. I will get you started with a few options to think about in your life.

Time is your complex friend

There are many quotes about how time is money, time is precious, and time cannot be taken back. Here’s the thing, they are true. When you are experiencing intense burnout or even slightly experiencing burnout (an experience I like to call “feeling crispy”) take a look at where all your time is going. Are you spending it all on work? Is it on relationships where you are are doing emotional work without any support of your own or the ability to have your own time?

Once you begin conceptualizing time it can start to become less of a concern and more of a guide to where you want to be “spending your time”. If we are not spending our time on things that are contributing to our life or feel that we can keep the perspective that our spent time is an investment for our future quality of life we will experience burnout.

Set Boundaries

Boundaries are a tricky topic in general, but when it comes to time it has its own nuance. It is one thing to set a schedule for various things your life like time for work, time for family/friends, and time for yourself, but it is another to implement these boundaries into your daily life. The desire to check your email one more time or just get that one thing done can be tempting. However, it can have the potential to take up your personal time.

Have a transition plan

How do you end your day? How do you transition from work life to home life? Do your days seem to run into one another until the weekend? Instead of working for the weekend, how can you leave work and spend the rest of your time on things you would like to be doing with your day? The hope with a transition plan you can find ways to shift so that you can feel more present. Try doing something just for you before you move on with your day. It can be as long as a 30 minute work out or as short as a brief 1 minute breathing exercise. I would in fact encourage you to have multiple options depending on your day. I would however advise against something that is solely meant as a form of disconnection and more of a recharge.

Disconnecting vs. Recharging

Watching tv, social media, drinking, shopping, etc. These can be escapes at times, they can also be social activities, but the are often best in moderation. These activities also are not known for helping us as humans to feel recharged and ready for the next day. Recharging practices help us to find space in our days and weeks. They can be as short as a 1 minute breathing exercise to a fun weekend away with a partner. I would often tell people to find a variety of recharging activities/practices that work for you. If someone told you that breathing exercises helped them, but you did not see any “return on investment” from them do not fret. They just may not be for you and I encourage you to try something else. Find “what works” and invest some of your time to make it a practice.

Finding what works for you

Finding the things that “work for you” will take time and investment. However, when you are able to find a balance you will be less likely to become burnt out. Give yourself the grace and time you would likely give someone else in your position. Additionally, know that life naturally changes and it is ok to adjust our boundaries, transition plan and recharging activities as you go. Find what works for you right now and take it from there. Therapy can be one of the ways to help you find balance in life and support you as you reduce the risk of burnout.

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