Burnout Is Real — Here Are 5 Ways I’m Fighting It

Experts call it ‘physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of identity.’ Sound familiar? Here’s some relief.

Published April 16, 2021

For me, 2020 ended with a two-week holiday break that I thought would reinvigorate my tired spirit. I was happy to have two weeks free from checking emails, meeting deadlines and hour-long Zoom sessions. I spent time with loved ones at home and online, ate good food and Netflix-and-chilled.

But at the turn of the new year, I still felt incredibly exhausted. My migraines were stronger than ever and I didn’t feel well rested even after a good night’s sleep. How could this be? At the start of the pandemic, I began a dance program and my plant-based eating was still intact. However, I knew that I had been overburdened with responsibilities.

I had taken on too many freelance assignments all while juggling homeschooling a little one and not having enough in-person community to lean on. I didn’t realize it, but I had also been sucked into “productivity culture.” Even when I wasn’t working or caregiving, I felt the need to learn new skills or take on projects to fill in any empty spots on the calendar. No wonder I was feeling the burn.

After receiving a good bill of health from my physician, my therapist suggested that I was likely suffering from burnout.

But what is burnout? As Mayo Clinic confirms, “Job burnout is a special type of work-related stress — a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.” It’s not a medical diagnosis, Mayo Clinic notes, but it can affect your health.

I had to admit that I had burnout before I could remedy the situation. After I recognized it, I worked with my therapist to survey the major areas of my life that were causing burnout. For me, it was a lack of work-life balance, not having enough alone time and a lack of sleep.

Here are five ways that I am working to avoid burnout now that I have learned to recognize it.

Stop overextending. Because I am a self-proclaimed people pleaser, I’ve always had a difficult time setting boundaries. Now, I’m learning that one of the best ways to free myself from burnout is to just say no. (It’s a complete sentence, you know.) This goes for work, relationships and caregiving. If I feel overextended, I am not going to take on anything extra.

Unplug. I pride myself on being highly accessible, but it causes burnout. I’ve decided for 2021 and beyond that I am unplugging from all technology after 6 p.m. No checking or responding to emails, no projects, no social media. The evenings are my time to unwind and relax. This has been difficult to maintain, as I often find myself peeking. But a self-reward system has been working well to help me keep myself in check. I review phone activity at the end of the week, and if it has not increased beyond my targeted goal, I treat myself to a small reward such as a new book, a crystal to add to my collection or a sweet treat.

Get enough sleep. I now understand that while sacrificing sleep might help me to get more things done, lack of sleep jeopardizes my overall well-being. I now shoot for eight hours per night. And I am happy to report that I have maintained this goal. I am naturally an early riser, but I am tucked in before 9 p.m. every night. Lavender oil on my pillow, guided sleep meditations and calming-sounds playlists have helped.

Reevaluate priorities. I now ask myself, “Is doing this activity or work necessary?” I love my planner, but I’m not necessarily stuck to a strict to-do list. I’m also more realistic in setting daily expectations. For the three core areas of life, I now cap it at three items per day. And if I’ve accomplished all of my tasks? Instead of adding more, I incorporate activities that bring me joy. Midday dance session, anyone?

Reconnect. This can refer to safely engaging with community, nature or things that bring joy. For me, I do this by taking a daily morning walk before doing anything else. I feel more invigorated taking care of me before anyone else. I’m feeling less exhausted already.

Tonya Abari is multigenre freelance writer, editor, and digital content guru. She enjoys spending time with family, discovering new places, collecting healing crystals, and unschooling her inquisitive and free-spirited daughter. You can find Tonya online at www.tonyaabari.com or hanging out on IG @iamtabari.