We’ve all heard the phrase—the dreaded burnout. Often associated with work, burnout refers to chronic stress that is not effectively managed. According to a recent survey by SHRM, approximately 44 percent of employees report feeling “emotionally drained” or burned out at work, and that number likely won’t be improving any time soon. In fact, as the end of the year approaches, many workers experience not only career-related burnout but also “holiday burnout.” With rapidly approaching deadlines and the added stress of planning gifts and social gatherings, it’s easy to feel overwhelmed, run-down, and disengaged during the hustle and bustle of the holiday season. That’s why it’s important to recognize the signs and understand how to recover from burnout when it strikes.
Signs of Burnout
How do you know if you’re just a little tired or truly burned out? While the symptoms may be similar, burnout is generally a longer-lasting condition, with the following three signs as key indicators:
Feelings of Negativity, Overwhelm, or Excessive Stress
If the thought of sitting down at your desk fills you with dread, chances are you’re experiencing burnout. A heavy workload, lack of recognition for your efforts, or insufficient help on projects can all contribute to overwhelming feelings of stress.
Lack of Energy, Motivation, or Focus
If endless coffee refills don’t perk you up no matter how hard you try, it may be a sign of burnout. A persistent lack of motivation, trouble focusing, and lackluster energy levels can all contribute to feelings of disengagement and hopelessness.
Poor Performance at Work
Are you struggling to meet deadlines, or are you trying to turn in projects you know aren’t your best work? Chronic work stress can lead to reduced performance, which is another key sign of burnout.
Burnout Recovery Strategies
Once you recognize the symptoms, the next step is to address them. Here are five strategies for recovering your mood and energy at work:
Set Boundaries
Have you been working outside of regular hours or juggling more projects than usual? If your boss asks you to put one more thing on your full plate, do you usually say yes? If you find yourself with more work to do than hours in a week to do it, you may be overworked, which is a key contributing factor to burnout.
Practice being open with leadership when asked to take on tasks greater than you can handle—let them know if you feel overwhelmed with your workload. This also applies to life outside of work; saying “yes” to baking a dish for a holiday party or attending a social event when you have a work presentation early the next day can leave you overtaxed. Recognize and respect your limits—you might be surprised how much better you feel when you set boundaries more often.
Mindfulness is the practice of slowing down and purposefully focusing on the present moment. It can be a powerful tool to fight chronic stress and burnout. Whether through meditation, journaling, or simply deep breathing exercises, mindfulness can improve mental and physical health by allowing people to accept their experiences and emotions instead of avoiding them.
If you’re feeling overwhelmed, take some time to focus on the present, including the physical sensations in your body, and do your best to accept things as they come. While you may not be able to change everything about your career or life, mindfulness practices can help you manage stress more effectively, in turn helping you recover from burnout.
Fill Up Your Cup
Whether you prefer to run, work on crafts, or explore new places, engaging in hobbies that excite you, or “fill up your cup,” is a fantastic way to reduce the negative effects of burnout. By allowing yourself to fully detach from the stress of work or holidays, you refocus your energy on your own well-being. As the saying goes, “you can’t pour from an empty cup.” Engaging in active hobbies, like exercise or mentally stimulating activities, is particularly beneficial. Passive activities like binge-watching TV or scrolling through social media may seem relaxing, but they don’t provide the same rejuvenating effects. In fact, people who spend 20% of their free time on projects or ideas that are important to them are protected from higher rates of burnout. All the more reason to pick up that knitting project you dropped months ago!
Seek Support
When deadlines are looming and you feel as if your to-do list is insurmountable, seeking support from others can alleviate some of the mental strain. Burnout can often feel lonely but relying on others to help ease the burden can reduce stress levels and help you recover faster. Ask your supervisor to help delegate tasks if you’re overwhelmed or seek guidance from a mental health professional to cope with the stress. Even simply venting to a trusted friend can help you process your feelings. There is power in connection—so don’t hesitate to ask for support when you need it!
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