Feeling Burnt Out? Here’s What To Do

Does this sound familiar?

“I am dragging.”

“Can’t sleep lately.”

“I feel like I lost my mojo.”

“I feel like my eyes are allergic to my screen.”

“I want my energy back.”

“I’m achy.”

If so, you may be suffering from Burn Out.

You are not alone.  Every day millions of us put ourselves out there with passion, drive and a desire to succeed.  And this often translates to long hours, few breaks, getting lax on things like exercise, eating well and sleep.  We are plugged in just about every waking hour with our devices.  If we’re not focused on our endless to-do lists, fast changing news headlines, a deluge of social media, emails and deadlines, then we are busy showing up for others at events, committees, social gatherings, community activities or simply caring for our families and loved ones.  And over time, this can lead to serious burn out which, in turn, can make us physically, mentally and emotionally unwell.

Over time, these chronic demands on our psyches and bodies take their toll.  Our immune systems start to break down, our mental and emotional reserves get drained, our adrenal system goes on overdrive and in the end, it’s not a pretty picture.

What are the signs of burn out?

Burn out is very real and can show up in a number of ways.  Do you recognize any of these lately?

  • Physical exhaustion
  • Moodiness
  • Snapping at others (Irritability)
  • Mental fatigue
  • Feeling overwhelmed
  • Feeling run down
  • Being more susceptible to things like the flu and colds
  • Achy muscles
  • Not being on your game
  • Fuzzy headed
  • Less productive at work
  • Less motivated at work
  • Less motivated in life
  • Increased distance from your friends and family

Here’s What To Do!

Stop.  Literally.  Take a time out.  Maybe that is for an hour or a day, or putting in for some vacation time. It’s critical for you to step off the burn-out train, take a pause and regroup.  You must put YOU and your well being at the top of the priority list.

5 Short term quick fixes:

  1. Schedule an hour of YOU time.  Today.  That might mean rescheduling a meeting or declining an invitation somewhere.  But just take that time and do WHATEVER you love to do that calms you down and restores you.
  2. Take a hot bath. Nothing restores and soothes better than a hot bath.  You can pull out all the stops.  Bath salts, candles, music.  If you live with others, put up a do not disturb sign.  And please, no cell phones.
  3. Go get a massage. Massages have a way of magically melting away your stress, quieting your mind and making you feel like you just took a vacation.
  4. Exercise. If you are feeling burnt out, chances are high that you have let exercise slip off of your to-do list.  And yet, it is something that will help you manage stress, increase your energy and put you in a better mood.
  5. Say no.  Step into the power and joy of saying no.  Setting boundaries and reclaiming your time is critical to restoring your energy and getting back on track.

5 Long term solutions

  1. Make sleep a priority. This is at the top of the self-care food chain.  Burn-out is insidious.  The more you burn out, the harder it is to sleep and the less you sleep, the faster you burn out.  So, prioritize getting 7 – 8 hours of sleep, adopt a night-time ritual and avoid your screens for at least an hour before you go to sleep.
  2. Clean up your diet. You need good nutrition now more than ever.  Cut out the usual suspects (sugar, white flour, junk foods) and load up on the fresh fruit and veggies, super foods and only eat foods and ingredients that you can pronounce!
  3. Start journaling.  Taking time to reflect, dream, plan and just pour out your feelings and thoughts is an awesome way to reclaim balance in your life.  Journaling is a great way to start or end your day.
  4. Schedule in self-care. When we put in crazy hours, it is easy to let self care slip.  This includes down time, fun time, exercise, socializing and whatever else makes you feel good.
  5. Do more of what you love.  Upping the joy factor is an extremely effective way to combat burn out.  It can be as simple as going to the movies more. Getting back to a hobby that you love.  Reading more.  Going on a walk with your dog.  Seeing a friend.  Traveling.  Whatever it is, don’t let your life crowd out the things you love doing!

Until the next time!



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