“Burnout is often, though not always, related to work. If you find yourself experiencing a lack of energy, cynicism and disillusionment around work, little or no satisfaction in your achievements, sleep problems, turning to food or substances to feel better or to numb out, or the emergence of physical symptoms (such as headaches or digestive issues) you may be in the midst of burnout.” – extract from Rest + Calm: Gentle yoga and mindful practices to nurture and restore yourself
Burnout is a state of physical and mental exhaustion. The World Health Organisation defines burnout as a “syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”
As the above definition suggests, though stress and burnout are not the same, too much stress can lead to burnout. Burnout is something that has a tendency to creep up on you, so often you aren’t aware it’s happening until you find yourself at a very low point. That was certainly my experience, and this led me to write about it in my book, Rest + Calm where I offer practices to help others going through the same. When you are at that lowest point, know that there is a way through, even though it might not seem that way. Also, with the festive season approaching, and it being the first ‘normal’ one since 2019, you might already be experiencing more demands on your time or a sense of overwhelm at being expected to do more, while already feeling depleted. Here are just a few suggestions for navigating burnout as the end of the year approaches, but these tips are good for all year round too, and in fact, incorporating some of these into your life on a regular basis can help you avoid reaching the stage of burnout in the first place:
Take yourself out of a stress response
Restorative yoga is a deeply restful practice that has been shown to have many benefits including being very effective for addressing chronic and physiological stress. The use of props to support the body can provide relief for the exhaustion or physical tiredness you’ll likely be experiencing. Plus, if you’ve been having sleep issues, it’s great for improving sleep quality. Yoga nidra is also a wonderful practice with its capacity to provide physical rest and much needed clarity, which is usually lacking when in a burnt-out state.
Being with your breath in the moment
When a physical practice or taking yourself out of a particular situation isn’t possible, your breath is a powerful tool for self-regulation. Visualise breathing into your belly and smooth out the pace of your breathing until your inhale and exhale are equal in length. Aim to inhale for four counts and exhale for four counts, but if that feels like too much for your breath capacity adjust to a pace that is comfortable for you. The beauty of this particular breathing practice (1:1 breathing or Samavritti Pranayama) is you can do it anywhere and no one needs to know. Here’s a 5-min soothing breathing practice, a gentle way to invite in calm.
Boundaries
Boundaries are a big topic, but put simply, this is a time to practice saying no and honour your threshold. Personal boundaries are an act of compassion towards yourself as well as helping to foster healthier relationships.
Be around people you can be your authentic self with
Being around people who you know accept you as you are can bring healing, joy and rejuvenation. This can be especially important if you have a role that requires you to present yourself in a particular way.
Turn off notifications
Control your devices so that they don’t control you. Turn off alerts on your phone and reduce screen time where you can. Allocate certain times of the day to check and respond to messages.
Remember to be gentle with yourself as you navigate burnout and remember that prioritising yourself isn’t selfish. Taking good care of you benefits those around you.
