How to Process Burnout

Burnout does not have a clinical psychological diagnosis, though its symptoms overlap heavily with depression: low mood, fatigue, increased negativity, and poor motivation. It can cause individuals to feel disconnected and detached from the world around them. They may experience lower levels of joy, playfulness, and creativity.

If you’re experiencing burnout, it is possible that you have endured prolonged exposure to high levels of stress, conflict, deadlines, perfectionism, or unfair expectations. These feelings did not likely arise suddenly and unexpectedly—burnout almost always has a cause.

Here are ways you can begin to psychologically recover when you’re experiencing burnout.

Take baby steps

A monumental overhaul of your life is likely going to leave you feeling overwhelmed and under-motivated, if not hopeless. Because you’re already so worn down, try to work with what you have at your disposal right now to reclaim time to yourself. Start by picking one small change you can make to your routine, such as using the last 5 minutes of your workday to journal about how the day made you feel, process those feelings, and practice mentally “clocking out” before you leave. Try to focus on making changes that are simple rather than something that requires a lot of forethought, planning, and upkeep. For example, if you thought journaling required going out and buying a journal, take one less step and write on scraps of paper you already have. You can shred it or toss it in the bin on your way out the door.

 Examine your boundaries

Boundaries are different from requests we make of other people. Boundaries are the limits and rules we set with ourselves to protect that which is important to us (our wants, goals, beliefs, etc.). Setting boundaries can be difficult. When our boundaries are more loose, there is less clarity about what you will and won’t say no to. Take your time to explore areas where you feel you are being stretched too thin, and make a self-pact to hold limits with yourself in ways that feel doable for you. Not checking work emails once you’ve tossed your journal in the trash on your way out of the office is an example.

Seek professional help

When you’re burned out, you’re experiencing chronic stress. For healthcare workers and mental health professionals especially, this chronic stress may directly compete with—and pull us away from—the facets of our work that we genuinely love. The conditions that resulted in your burnout are likely as unique as the solutions to address them. Having support can help. There is still a little ember within you, and I believe we can reignite it.