Recovering From Burnout: 5 Tips on Learning to Feel Okay Again

Burnout is the emotional, physical, and psychological exhaustion that results from too much stress. It’s a common problem for teachers and those in healthcare, but can impact anyone, and with post-COVID and political tensions, it seems to only be increasing. But with proper self-care, you can reverse burnout.

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The key to recovery is self-care. Self-care means taking the time to exercise, eat healthy foods, and get enough sleep. Maintaining a work-life balance is also essential. Difficult, but important! 

What steps can you take to recover from burnout? Try these tips:

1. Take notes and track your stress levels.

The first step to recovery is acknowledging your burnout and taking steps to minimize stress. It’s important to recognize that it is okay to burn out. However, you should not just accept it – make sure to address it – which is why you’re here right? To track stress levels and identify stress triggers, keep a stress journal.

• Describe any stressful events you might encounter during the day, such as traffic, deadlines, and difficult times of the day (looking at you after lunch time). If you’re having trouble coping, write down how you feel as well as what’s happening.
• Over time, you’ll be able to understand how stress is affecting you and identify strategies that are working and not working for coping.

2. Uncover your stress triggers.

When stress starts to take a toll, it can be helpful to understand what causes it. Consider what your life was like before you started to have this feeling of burnout. Were you always so busy that you couldn’t or wouldn’t take a break?

• Were you under a lot of stress? If so, you may unintentionally be causing stress in your own life. It’s also a good idea to pay attention to situations, people, or scenarios that repeatedly trigger your anxiety. I recognize that as teachers, we have those difficult students or co-workers. Take time to identify how you are coping and leaving the stress or drama at school.
• When you uncover these triggers, proactively take steps to avoid them. If that isn’t possible, try to figure out what a great routine is for you to get your mind to leave work at work!

3. Seek professional help.

Many people who experience burnout feel shame or embarrassment and don’t understand that appropriate treatment can help. 

Burnout is a treatable condition that you can recover from. A therapist can help you overcome your burnout by teaching you how to manage stress and recognize your triggers. I have personally sought professional help in managing my stress with work. It has helped me so much to help me begin to enjoy my job again!

4. Adopt the habit of journaling.

A journal is a place to document your thoughts, feelings, and behaviors. Journaling can help you process your problems and recognize patterns. It can also help you understand your triggers and the reason behind your burnout.

Although it might take a while to develop the habit, journaling can work wonders for your recovery. The way journaling works to help you deal with stress is by helping you understand why you’re feeling stressed. Another way to relieve stress through journaling is writing a to-do list before going to bed. This method always helps me sleep so much better at night so that I can turn my brain off.

A great notebook is a great starting point to make journaling more of a habit. I love this online store as they have a ton of planners and accessories for journals as well. Get 10% off your order by signing up too!

5. Make exercise a regular aspect of your routine.

Exercise is a great way to clear your head and relax. If you don’t normally exercise (lol, it’s me), start off slowly.

Start with a few minutes of walking or stretching, and gradually work your way up to more exercise as you feel more empowered to take on new challenges. 

When you’re suffering from burnout, the more you take care of yourself, the better you’ll feel, and the easier it will be to recover. As a mom, I try to find any small opportunity to complete some self care – even if it’s just a few minutes a day!

You can also consider enlisting the help of a coworker who could help you get through the difficult times. Find someone who is understanding and patient but still firm.

If these steps don’t seem to be working or you’re really struggling, see a professional therapist. They can help guide you through some challenging situations and help you make it through this tough period in life.

If you’re looking for more ways to relieve stress, Advice from Nobody has a wonderful article with 12 ways to relieve stress!

How do you relieve stress? Share in the comments below!