{ "media_type": "text", "post_content": "I just discovered (duh, in retrospect) that I am burned out. I’m going to up my exercise and meditation game. Any other suggestions from those on the other side of their burnout?", "post_id": "622cd9742ab20600376a016f", "reply_count": 79, "vote_count": 47, "bowl_id": "58f964b9b298570010452310", "bowl_name": "Staying Healthy", "feed_type": "bowl" }

I just discovered (duh, in retrospect) that I am burned out. I’m going to up my exercise and meditation game. Any other suggestions from those on the other side of their burnout?

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Change your diet. I know, it sounds like a lot of work, and it can be. Try to eat more fresh veggies and fruits. Cut “white carbs” and replace them with complex carbs (sweet potatoes, whole wheat, oats). Have fish more often. Your body needs good fuel to give you more restful sleep.
Mentioning sleep… no devices for like 30-45 min before bed. Those blue screens are murdering your sarcadian rhythms. Go to bed at a decent time. Get into a real bedtime routine where you actually take care of yourself and decompress at the end of a day: turn off the tv & put away your phone. Take a hot shower, or at the very least, scrub your face, brush your hair, use moisturizer! Put in clean PJs, crawl in bed and read a book or magazine. Talk to your partner about anything other than money or politics. Cuddle with your dog or cat.
Drink some water, you beautiful but dehydrated person!
Self care isn’t about going to the spa or going to get a hair cut. It’s about being GOOD to yourself every day.
I had to learn that this is not selfishness. It’s self preservation. I cannot be a good partner, coworker, or Human if I don’t love me first. ♥️

likesmart

This is so on point 👌🏻
The secret mix of taking care of yourself and properly respecting working hours is key to not feeling like all you do is work

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I currently got a posture corrector, which has helped me immensely for some reason in terms of confidence boost & made me more cheerful because I don’t have that lingering back aches anymore. I’ve also stopped alcohol since a while which had become a coping mechanism.
I take one day off every 2/3 weeks (whichever is light on the calendar & doesn’t affect the nice & supportive team I have) usually Wednesday.

I’ve stopped social media except fishbowl & LinkedIn & Reddit & follow meditation/faith in humanity restored type subs.

I’ve started reaching out to friends for a chat who I wasn’t able to connect for some reason.

I also try to block negative thoughts & feelings by consciously reminding to take everything as a learning experience or find positives (doesn’t change the situation in reality but does not put a mental pressure & create overall negativity)

Hope you feel well, might be a good idea to go for counselling or therapy if you feel burnout, they won’t improve you but guide/provide the tools to become mentally healthy.

Best wishes!

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I totally get it! I didn't know I was burnt out until months into my slump.

What somewhat helped temporarily: took 3 weeks off of work, therapy, exercise

What actually helped: quitting

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I just did that right now! I feel amazing that the end is in sight!

I am aware that people may not be able to do this, but I had been saving and trying to set aside as much money as i can to live for at least 4 months.

Networking with people or finding part time jobs has been helpful to work around child care stuff. It can be done! Just trying to encourage others that are burnt out as well.

Very seriously: quit
Nothing fixes it in my experience except quitting. Candidly, this is my personal journey different things might work for different people

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I loved what I did and the people that I worked with, that's what made my decision to quit so difficult. But in the end, it came down to my mental health being more important.

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Zero judgement - I didn’t realize I was truly burned out until I wanted to snap at a random members for their well-known and totally normal quirks.

Those things you mentioned will help! The other thing that’s been instrumental for me is taking 1-2 days off every few weeks for truly unplugged time (not secretly checking email or hopping on calls your team can manage.)

Just those little bits of time off gives me alot of peace back. (Honestly in some ways more then a 1+ weeks vacation ever could)

likeupliftinghelpful

THIS 👆

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You can not work your way out of burn out. Time away relaxing helped me. Delegate/outsource everything you can… house stuff, car stuff, groceries. Take all extra time for you, doing what gives you joy.

likesmarthelpful

It took me a long time to learn how to deal with burnout. With the help of a therapist, I learned that the only way to get over burnout is through adding activities you find enjoyable. In addition, to increase exercise and meditation, I would encourage you to be around people

Some of the ideas my therapist suggested included:
- attending church if religious
- volunteering
- finding a new hobby you can do with a friend

She also encouraged doing things to get sunlight, so I started walking outside, even sitting on my patio, etc.

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Medicinal level of thc/cbd at nights helps me

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Everyone is different but I always recommend to my clients to start slow and steady and work your way up. There’s such a thing as too much and sometimes that can make sleep worse.

likeuplifting

Take a vacation to somewhere sunny and warm. Go hiking, relax, etc.

likesmart

Exactly what I did. Worked a treat. Airplane mode, caught some rays, listened to music, went to the gym every day, unplugged completely….

I take one weekend vacation a month to the same AirBnB, it's a very predictable trip and I lay around watching movies and taking naps.

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Quitting is not an option

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Disconnecting and enjoyment are key.

Get real about what your working hours are going to be. Defend them. Firmly work no weekends.

Take a look at domestic tasks that stress you out and to your financial ability, outsource them. For me that looked like doing Freshly for a month or too, even though I can cook better just to cut own the mental todos.

Do things you enjoy outside of the house that could be bar trivia, going on walks, taking a cooking class, joining rec sports league.

When you are out in the world turn off the all the notifications to work apps. Hide them from yourself with iphone focus features if it applies to you.

Notice the things that feel restorative to you, versus the things people suggest should feel restorative you, and repeat what feels good.

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Many thanks

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Quit & sleep until you feel like yourself again

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Yep I know that feeling all too well! Do you know what’s causing you to feel that way?

For me I was trynna keep busy to avoid uncomfortable situations at home and overworked to avoid dealing with life 😂 fast way to burnout.

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I have done this before. Quickest burnout. Learned my lesson on this one.

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Nutrition plays a major part, and sleep! It’s amazing how such small things can make a difference. Also, determine a bedtime and stick to it, with all devices off at least 30 minute before bed

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There is so much good advice ☝️
I would add getting really clear on what fills and empties your cup.
Know your early warning signs that you’re running on empty.
I’ve got a blueprint to help you get clear on this, happy to share it if you’d like. DM me.

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Yes, that would be great

Transcendental meditation when you wake up, followed by yoga/stretching; avoid alcohol; sleep a lot; workout and eat healthy; spend time “playing” with friends.

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Do you have a source for TM on YouTube etc?

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I feel like it depends why you feel burnout out. Specifically work? Home? Both?

The first thing I did was make a list of what I thought was causing the burnout. The made a list of small steps I could take to fix it. I also took a break from things I could and focused more time on things that make me happy (lile running).

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I’m not even a Partner and I’m burned out.

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