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I’m writing this newsletter for the folks who kicked off the first few days of the New Year feeling tired.
For many, the feeling of languishing and burnout has felt like a weighted blanket too heavy to peel off. The days start to feel like they’re rolling into the next, and the lines separating day and night get blurred because tiredness becomes your baseline.
Burnout is described as mental, emotional, and physical exhaustion, and it can be sparked by overworking in many areas of life, ranging from professional work to parenting, caregiving, and more. Symptoms can include feeling numb and empty, sadness, chronic exhaustion, and the concern that one might be depressed because of how thin the line is between burnout and depression.
If you can relate, I hope these few tips below can help. Burnout often indicates that boundaries must be drawn with ourselves, and rules must be set with others.
Five Tips for Navigating Burnout
It’s time to start saying ‘no.’ You must use discernment and recognize when you have reached a limit and need to set a boundary with yourself. Feeling depleted means you are running on empty, so what boundaries do you need to set mentally, emotionally, physically, and spiritually?
Delegate! Asking for help is a sign of wisdom, not weakness. You are not a machine; therefore, you can’t always do things independently. Last year, I was so mentally and physically exhausted that I decided to hire a cleaner since I managed my domestic duties all on my own. I needed an additional hand to help, and sometimes help looks like seeking support from a friend or hiring out for a paid service.
Use systems to manage your priorities. I’m a Notion girl. I use Notion to track my daily and quarterly tasks and highlight things in order of urgency. Doing this is essential because when we have a lot on our plate, it’s easy to assume everything in front of you is urgent because you are seeking instant relief, so you want to tackle it all. This is counterproductive, however, since all it does is add more stress to your already heavy load. There are physical and digital planners and other software like Airtable, Monday, etc., to help you manage your priorities.
Find a hobby and have some fun. Many people report feeling numb and empty when they're burnt out, but they also express a sense of boredom from repeatedly doing the same things. As adults, we must prioritize play as much as work and caretaking. Consider adding new activities to your routine to help release dopamine and serotonin to boost your mood. I’m a big fan of puzzles, and I also love pottery. I recently went to a pottery painting class, which was mentally stimulating. What is a hobby that you can realistically incorporate into your life?
Prioritize community care. Did you know that studies show that social support is a stress reliever and can boost your immune system? It’s true! We are biologically wired for connection, and having a social support system is integral to our mental health. Lean on your community during this time by assessing the different relationships in your life. Who is the person who can provide you with emotional support? Who is the person that will motivate you to leave the house to have fun? Who is the person who would be willing to babysit or help you clean? Don’t be afraid to use your community!
Burnout can feel hard to overcome, but with practice and lifestyle changes, you can move from burnout to recovery.
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Learn more ways to prevent burnout by reading my feature in Fortune. Don’t wait for everything to fall apart. Preventative self-care offers an edge against workplace burnout.
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