BREAKING UP WITH BURNOUT: HOW TO END THE TOXIC RELATIONSHIP
Ah, fall: When your Instagram feed is all cozy sweaters and apple picking, but your reality is racing deadlines while watching the sun set at 4PM. As the days get shorter and the workload piles up, it's easy to feel like you're running on fumes. But before you reach for that third cup of coffee (or that emergency bottle of wine), let's talk about how to break up with burnout for good.
For starters, let's call it what it is: burnout is not just a bad day or a rough patch; it's a chronic state of being, marked by emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It manifests as a feeling of being drained, having little to no motivation, and being disillusioned with everything work-related. It's that feeling of "I can't even" on a Monday morning, but every morning. And now that we’re deep in the season of 4 PM sunsets and Vitamin D deficiency, seasonal affective disorder also lurks in the shadows.
“Burnout goes beyond just stresss, it's a depletion of energy that makes it difficult to to function or find meaning in daily activities. The key to fighting burnout is learning to develop a hypervigilant sense of awareness, intention, and relationship with the self, mentally, physically, and emotionally. Many companies have de-prioritized employee wellness programs so maintaining a healthy relationship with work falls on the individual. Burnout is real, I'm seeing my clients talk about disassociation, prolonged emotional stress that makes them unable to cope with stress, chronic illness, and reduced performance, and complete disengagement with work.
The good news is that burnout can be addressed. Acquiring and practicing good habits like effective communication, developing a strong framework of healthy work life practices, and self-care practices like meditation, sauna, exercise, or social prescription like taking a weekly dance class or going to a gallery can make a profound impact on creating intention and finding purpose and fulfillment in our lives. In extreme cases, it might be worth talking to your employer about taking a mental health leave or sabbatical or perhaps, reevaluating your career for something different altogether.”
Says Angelica Olstad Monday’s meditation specialist.
While burnout is a serious issue, it is not insurmountable. The good news is, there are ways to combat that exhaustion and rediscover a sense of purpose in your work. Here's how to reignite your spark and find joy in your work (or at least, you know, not dread Mondays):
Set boundaries
In our always-on work culture, it's easy to blur the lines between your professional and personal life. But setting boundaries is crucial for preventing burnout. This means establishing clear "off-hours" where you disconnect from work emails and Slack notifications. It also means learning to say "no" to extra projects or commitments when you're already feeling stretched thin.
Prioritize self-care
Although the word “self-care” is practically the “live, laugh, love” of the wellness world, it isn't just about bubble baths and face masks. It's about knowing when to step back and take time to recharge without feeling guilty. Whether it's a daily meditation session, a weekly yoga class, or simply a Sunday spent with a good book, carving out time for yourself is essential for combating burnout.
Reframe Your Perspective
Burnout loves making you feel like a background character in your own life story. But here's the plot twist: while you can't direct every scene, you can control your part. Start small: celebrate small wins (work or personal), remember that your value isn't measured in inbox zeros, and realize that sometimes “good enough” is actually... good enough.
Redesign Your Work Day
Instead of letting your workday control you, take the reins and redesign it to maximize your energy and minimize that burnout feeling. Start by tackling those important tasks when your brain is firing on all cylinders—usually in the morning for most people. But even the most focused minds need a break, so schedule short breathers every 90 minutes to avoid mental fatigue.
Ask For Help
Burnout feels isolating, but you're not alone. Talk to a trusted colleague, a close friend or a mental health professional. Simply voicing your struggles can be the first step towards finding solutions and reclaiming your focus.
So here's to breaking up with burnout, setting boundaries like they're your job, and remembering that sometimes the most productive thing you can do is take a deep breath and root for yourself.
