Burnout recovery strategies: body and mind wellbeing
Because burnout is a body and mind state that arises from over-extension of working capacity with chronically insufficient rest and recovery, and is often triggered by denial of self-needs and an insufficient sense of reward or workload regulation.
Burnout occurs due to a whole host factors, such as:
Excessive pressure to perform
Toxic workplaces or expectations of overwhelming workload
The loss of a loved one or important relationship
Harmful narratives, such as perfectionism and people-pleasing or over-achievement drives
An increasing and constant pressure to succeed, driven by trends of:
The social media “window effect” (seeing primarily the best snapshots of other peoples’ lives and not the struggles)
Globalization and remote working, where people are able to take on jobs anywhere, but are also in competition with a greater number of people
The expansion of knowledge and opportunities in the digital age, where anyone can become just about anything
When dealing with burnout, however, it’s critical to realize that burnout is not just a mental problem; it’s a physiological affliction that manifests when chronic stress takes a toll on your mind, brain, and body. In the 5 stage burnout model, burnout occurs when a period of chronic stress becomes too prolonged or intense.
The cause of work-related chronic stress may be a set of mental narratives that compel an individual to overwork or an inability to figure out how to regulate workload or cope with stress. Yet, for anyone who has already reached chronic levels of stress and is trying to recover from burnout, their focus must begin with alleviating the chronic buildup of stress. Without addressing your physical need for rest and recovery, a burnt-out individual’s brain will continue to be impaired by stress and less capable of resisting harmful habits or clear decision-making, both of which are critical for revamping the way you approach their work.
Physical wellbeing routines that can help prevent burnout
Stress breaks down your ability to think critically or creatively, to learn, worsens mood, and impairs decision-making.
Once your body is impacted by chronic stress, your body and brain no longer function properly, which breaks down your ability to make changes necessary to prevent or recover from burnout. Therefore, successfully solving burnout requires a successful approach to stress management.
One of the most important parts of stress management is to complete your body’s stress cycles, as Amelia and Emily Nagoski explain in their book, Burnout.
In brief, a stress cycle refers to a bodily process that involves both a stress-response and a stress-release. A stress cycle has:
A start, where the stressor initiates the body’s stress response system
A middle, where the body is physically mobilized by the stress response system to deal with the stressor
An end, where the body receives the signal that the stressor is gone and it is now safe to deactivate the stress response system
The problem is that if the stress cycle is not complete, it can lead to a chronic buildup of stress. Even after a stressor disappears, such as the completion of a difficult conversation, the body does not automatically process the stress buildup. Rather, the body requires certain cues to recognize that the stressor is gone and it is safe to begin reducing the stress and calming down.
Completing your body’s stress cycle should occur on a consistent basis and after each time you become stressed to prevent chronic stress buildup. Thankfully, this is not difficult to do. All of the following activities can help your body process the stress and mitigate the buildup of chronic stress and burnout risk:
Body movement or exercise, such as cardio (using your muscles is the ancient reason for our stress response system after all; but be sure to either not skip the cool down or also do one of the other actions below, in order to signal to your body it’s also time to rest and recover)
Tensing and releasing all of your muscles
Stretching, yoga, or deep breathing
Going for a walk in nature
A good laugh (joking with friends or seeing a comedy show really is medicine!)
Spending time with other people including partners, friends, family, neighbors, co-workers, clubs, and religious groups
Even spending time with animals can help your body complete its stress cycles
Sleeping 7–9 hours per night (with minimal waking during sleep) is also an essential component of stress management and is often one of the major causes and consequences of chronic stress and burnout.
According to sleep specialist and neuroscientist Matthew Walker,
“Humans need more than seven hours of sleep each night to maintain cognitive performance. After ten days of just seven hours of sleep, the brain is as dysfunctional as it would be after going without sleep for twenty-four hours.”
Other high-impact physical wellbeing routines include:
Eating a diverse and balanced diet (fruits and veggies, whole grains, probiotic foods, lean proteins, healthy fats, 6–8 glasses of water per day)
Intermittent fasting, or limited eating windows (no caloric intake for 12+ hours)
Mental wellbeing routines that can help prevent burnout
Reducing your body’s stress levels is important for enabling your brain and thoughts to operate normally, however this can still leave you susceptible to burnout.
Burnout can happen from mental narratives that are. This includes narratives such as:
I can’t ask for help or else I’ll be seen as weak or an imposter and lose the confidence of others
I’m afraid of failure, so I have to work harder to not fail
If I’m not being productive, I’ll fall behind, so I have to keep working
I can handle the stress fine. There’s no problem here
These narratives arise for various reasons, but often arise in our formative years via influence from our parents, society, school, the media, and networks. These narratives are rooted in enabling us to achieve psychological belonging, safety, and survival. Yet, if they become too ingrained or when we encounter difficult life challenges, these narratives can malfunction and begin causing damage to our mental state. Like cancer or autoimmune disorders, narratives oriented around safety can begin to break down our wellbeing and make us vulnerable to working too much, burnout and other mental issues.
If the above narratives sound familiar to you, pick up one or more of the following mental wellbeing routines:
Do a meditation session and practice allowing your thoughts to come and go, without judgment.
Journal on what the costs of believing these narratives might be
Work with a therapist or coach to explore your motivations to overwork, challenge their logic, and replace harmful narratives with more healthy ones
On a weekly basis, list out your to dos, and delegate, drop, or decrease 10% of those items
Set do not disturb hours and do not open work or communication apps in this time
Try new hobbies or creative outlets to reduce your reliance on work for fulfillment and stimulation
Examples of healthy narratives include:
Asking for help is necessary sometimes, and is an integral and expected part of working with a team.
Failure is a learning experience that I accept as part of the job. Besides, working more won’t always guarantee success.
Productivity is cyclical; some days will be less productive than others, and that’s okay. It’s important for maintaining my physical and mental wellbeing to take breaks, too.
I can handle a lot of stress, but it’s important to pay attention to physical stress manifestation, which can be indicative that I’ve pushed myself beyond my limits and need to slow down some.
The reality is that burnout is a serious and complex issue, and everyone’s recovery journey is different. Continue your recovery with these additional steps:
Start the free, self-guided 3-week recovery plan
Read stories from people who have burned out discover burnout resources at LearnAboutBurnout.com
Explore how working with a Burnout coach can help
Take this confidential self-assessment to evaluate your current level of burnout