5 Ways to Recover from Burnout in Social and Professional Life

In today’s world, there are thousands of ways to fall into burnout. The low-energy state is defined by the World Health Organization as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.” 

The workplace can certainly be the root of physical and mental exhaustion, as can social pressure, focusing on depressing new content, and an abundance of household responsibilities. No matter the cause, the outcome is the same: high levels of frustration, increased dissonance, and all-around exhaustion. 

In a perfect world, we’d be able to stop burnout from making an appearance every time. If you find yourself in a state of unshakable stress, here are 5 ways you can start to climb back to a normal nervous system response. 

Identify How you Recharge

The first step in figuring out how to recover is recognizing that the answer is different depending on personal preference. Introversion versus extroversion is an important consideration. You can ask yourself if you feel most energized after being in a room of people you love, or after spending an afternoon alone. Identifying how you energize is a key part to deciding what steps will bring you closer to feeling like yourself. 

Lean Into “Favorites”

We all have favorites, be it songs, tv shows, friends, or places. When we feel burnout, we often have less capacity for the things that make us tick. Spending time with the things you know will bring you joy can not only boost energy, but prevent an energy drain from things (or people) that cause unnecessary frustration. That might not mean you can just avoid doing household chores for a week, but you can be intentional about how and where you’re spending your free time. 

Complete the Stress Cycle

Stress experts believe it’s important for the human body to go through all phases of the stress cycle. Yes, that means not just shoving the bad feelings down. Burnout: The Secret to Unlocking the Stress Cycle, by Emily and Amelia Nagoski, dives deep into the theory that our bodies need to process all waves of experience fully in order to release them. They list crying, laughing, physical activity and creativity as ways to fully release the pressure of stress, among other things. Contrary to our cravings to shut down in the face of chaos, the sisters write “Wellness is not a state of being—it’s a state of action.”

Say “No”

One of the biggest triggers for burnout is always being needed by someone or something. It may be a boss harping for you to take on more projects, or a friend who needs instantaneous advice for every small stress. Remind yourself it’s okay to say no and preserve the ways you’re spending your energy. No one can show up with 100% energy and focus 100% of the time. 

Find Meaning 

Burnout has a way of giving us tunnel vision into a stressful problem or cycle. Look up and around the stress to find meaning in your day to day routine. This could be something as big as your passion for your career, or as small as the coffee you made yourself as a little treat. We’re all responsible for making our own meaning, so use that creativity to your advantage. 

For professional support addressing burnout, lifestyle stress, and personal meaning, click here.