Stress is a normal part of life. However, if you are constantly feeling physically, mentally and emotionally exhausted, you may be experiencing burnout. There is no overnight treatment, but showing kindness to yourself can bring wonders. Discover ways to manage burnout with self-compassion.
Why does self-compassion help burnout?
Burnout affects your body, mind, and the way you treat yourself. They tell you things like, “I should be stronger” or “Everyone seems to excel at this, why can’t I?” But you will never talk to a friend like that. That’s why self-compassion is important. It treats itself with the same kindness that they offer to your loved ones when they are depressed.
Being kind to yourself can help you with burnout.
I’m motivated. Self-compassion prioritizes self-care. This gives you the energy you need to feel better. It builds your inner strength: showing yourself your own kindness helps you feel more resilient and safe about your abilities. It empowers you: having self-compassion helps you to recognize you are human, and it’s okay to have restrictions.
How to manage burnout with self-compassion
What a world of difference, especially when you appear kindly for yourself, when you are drained. Discover ways to regain your energy and overcome burnout with self-compassion.
Find out more about burnout
What does your mental image look like with burnout? Perhaps it’s an overworked person with messy hair and dark circles under the eyes. These may be signs of burnout, but there are some lesser known symptoms. Below are some things to deal with before they get worse and affect your well-being.
Feeling helpless, self-doubt, fatigue of failure, physical pain, recurrent headache insomnia insomnia insomnia insomnia insomnia in mental fatigue symptoms showing lack of interest in your job
Acknowledging that you are dealing with burnout is the first step towards healing.
Practice mindful self-awareness
Mindful self-awareness is the practice of paying attention to what you feel without judgment or distraction. Before it escalates, you can notice early signs of burnout, such as negative thoughts, emotions, and physical sensations. You can identify sadness, irritability, or throbbing headache emotions when you are exhausted.
Once you’ve noticed your emotions and feelings, you can practice mindful exercises. Mindfulness Breathing Meditation can help reduce stress and anxiety. Simply focus on your breath, inhale slowly, hold it for a while, then exhale. Repeat the steps until you feel better.
Say affirmation of self-compassion
Living in a society where people tell you to do more and be the best in everything is challenging. It’s not a bad thing to want to do well, but pushing yourself hard can lead to heavy weight carrying. It relieves inner pressure and replaces harsh thoughts with a gentle affirmation of self-compassion. For example, exchange:
“Next time I’ll be better” and “I’m not enough.” “I should be able to handle this,” “I am permitted to ask for help,” “I am a failure,” and “Everyone makes a mistake.” “I wasted time by taking a break” and “rest is essential to my overall health.” “I’m not productive enough” “My value is not measured by my productivity.” Stay active
Exercise is extremely beneficial in managing burnout. Research has shown that people with moderate physical activity can reduce emotional fatigue and improve personal outcomes. It allows you to spend time away from life, make work responsibilities professional, and gives you time to recharge your battery.
Give yourself permission to rest
Modern society treats busyness as a virtue, and genuine rest as a lazy one. But taking the time to relax is not lazy. It prioritizes your happiness. Think of rest that is as important as your job requirements. Like any appointment, it deserves the place of your schedule.
What does real rest look like to you? Is it a short nap that will help you feel refreshed, relax on the sofa on the weekend, or a warm bath after a long day? Whatever it is, make time for it and set boundaries with the people in your life about being willing to take care of yourself.
Set realistic goals
Smart goal setting tools are useful, but they don’t always work well when your body is craving rest. Start with small achievable tasks to gain momentum. Consider your current workload and personal commitments when setting deadlines and make room for adjustments as needed. Avoid working on multiple tasks at once. This only leads to burnout, so avoid working at once.
Pay attention to how you feel when working on a task. Write your thoughts in the journal and look back at what’s working and what needs to be adjusted. Self-reflection is important as it helps relieve pressure and reminds you to practice self-compassion.
Please prioritize your hobbies
Hobbies are often pushed away by the weight of responsibility. However, it should not be the case. Your passion can bring fulfillment. This is a powerful antidote to physical and mental fatigue. Having fulfilling activities outside of your job gives you a purpose beyond your job. Choose activities that you really enjoy and don’t force yourself to do something new or do something you don’t like.
Eat nutritious foods
Eating nutritious foods is a way to respect your body’s needs, even though you feel burned out. Instead of relying on caffeine to boost your energy, choose stress-inducing foods such as walnuts, bananas and sweet potatoes. Eating properly also contributes to improving mental performance and improves your performance at work. Find easy-to-prep recipes that incorporate nutrient ingredients to make healthy diets easier. It’s okay to succumb to your cravings, but be careful not to overdo it.
Please ask for help
Sometimes burnout can be too severe to bear. If you have tried this advice but are still not feeling well, or if burnout is affecting your daily life, consider talking to a mental health professional. Treatment may include one-on-one sessions or cognitive behavioral therapy (CBT). Seeking help is not a sign of weakness. It is an act of self-compassion and the perception that there is no need to carry this burden on its own.
Overcoming burnout today
Managing burnout with self-compassion means realizing that you deserve kindness. When fostering kindness, remember that these practical strategies can lead to healing for you. Start small, be patient with yourself, and don’t hesitate to ask for help if necessary.
Photo by Aziz Achaki
This is a joint post in support of the Peace in Peace Out initiative.
