• Caitlan @ Inner Compass Co.

3 ways to bounce back from burnout

Updated: Jan 13

If you don’t think 2020 has been a doozy of a year, then I’m not sure we can be internet friends anymore.

All joking aside, I’m hearing more and more people tell me that they feel burnt out.

It makes total sense to me, SO much has changed this year. A lot of us are still processing through changes, working from home, reorganizing systems that have kept us functioning for years and years. It’s A LOT to juggle.

If you are noticing that you have a shorter fuse, you are feeling drained/ exhausted, you have a lack of energy and a lack of motivation, you may be simply BURNT OUT.

So what can you do about it?

Here are 3 ways you can begin to bounce back from burnout:

1. Check in with your boundaries:

What are your current boundaries with: work, yourself, your friends, your family? Are they working? Is there room for improvement in any category?

Let’s take a look at boundaries at work: Do you have a time that you start and end your work? Do you stick to it? What about your availability on email? Do you set the expectation that you will respond to emails 24/7? Or do you set an out office reply for non-work hours or for the weekend?

Another small area to explore that can provide a huge return:

How do you start your day? Are you staring at your phone for the first hour and scrolling through instagram?

(Also, this has been me at many stages in life-- so no shade or shame.)

And if you are scrolling through instagram first thing in the morning-- is it serving you? Is it helping you start your day in a way that feels good?

I could go on and on with questions to ask yourself about your boundaries but I am hoping you get the idea.

So what might an example of checking in with a boundary and changing it look like?

Something I shifted for myself mid-pandemic is I stopped sleeping with my phone in my bedroom. I realized that scrolling through the internet before bed (I love a good internet rabbit hole…) and right when I woke up wasn’t what was best for me. Since I’ve made this small change, I’ve felt a lot better. I now read at night before falling asleep and I am able to get more easily into my morning routine. This is just one example of a small change that can have a major shift.

2.Give yourself permission to rest and reset

Do you feel guilty when you rest? What about when you take days off from work? Or when you want to stay in but you don’t want to disappoint your friends so you end up going out?

You need to give yourself permission to rest and reset. And then you need to actually do it. Turn your phone on airplane mode, spend time in nature, connect with a friend who gives you energy instead of depleting it,etc. Do something that actually feels like rest.

Another good question to ask yourself is: Have you learned how to rest? What I mean when I say that was a healthy way to rest modeled for you? What are your beliefs around rest?

For example, you may realize that you might have a belief around rest that if you do relax and take a break then something is going to go wrong. Or something bad will happen. This is a good opportunity to see what emotions and beliefs come up when you are trying to rest.

3. Identify what is draining that you can eliminate and what is nourishing that you can add

It would be wonderful if we could eliminate every single thing that drains our energy (and that likely isn’t feasible).

You can however, make a list of things that drain your energy and a list of things that give you energy. See if there is anything from the list that drains your energy that you can do less of or eliminate. Then see if there is anything on the other side of the list that gives you energy that you can do more of.

For me this looked something like: Scrolling mindlessly through social media and losing track of time ( Energy drain) ; Move my body (Gives me energy).

So, I decided to prioritize moving my body and set up time limits on my phone for social media.

With other things it isn’t that simple. There are some paperwork aspects of my job that drain my energy and yet still have to be done. So what can we do with these types of tasks? See how you can simplify them. I block out time to batch work with my paperwork so that I know I will get it done. I also use templates when and where possible to make the process go more quickly.

I hope after reading about and implementing these three things you start to see some small shifts in your burnout.

Remember-- be patient with yourself and remind yourself it’s okay to be exactly where you are at.

If you have questions or want more suggestions feel free to comment below, or write to me! I love hearing from you.

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