Six Strategies You Can Use Now to Cope with Burnout

Burnout is unfortunately a common experience that many experience. It’s more than just feeling tired and something that a nap won’t fix; self-care is not the antidote to burnout that people think it is. Sometimes we need to make big changes to be more aligned with our values and prevent burnout, especially if we find ourselves in systems that contribute to burnout. When we can’t make these big changes or get out of the system, there are things we can do to avoid burnout.

What is Burnout?

Burnout happens when our body is in a constant state of stress. Most of us believe that stress is inherently bad. However, it isn’t always. Some stress is necessary and can help us be more productive or identify when we are in danger. But if we experience too much stress, it can have the opposite effect. It’s important to note that stress and stressors are not the same thing. Stressors are the things we experience that cause stress such as finances, family, work, traffic, politics, etc. On the other hand, stress is the body’s physiological response to stressors. We need our body to go into “fight or flight” in response to stress but we need to complete the stress cycle so our body knows that we are no longer in danger and are safe. Below are six ways you can complete the stress cycle in response to chronic stressors.

How to Heal Burnout

1.       Deep Breathing (Diaphragmatic Breathing)

Most of us go through our day disconnected from our body and we don’t take the time to just sit and focus on breathing. We tend to take shallower breaths throughout the day but research has shown that slow, deep breaths activate the parasympathetic nervous system which cues the body for relaxation. This is helpful when we are experiencing moderate levels of stress. There are a variety of deep breathing exercises you can try and I encourage you to find one that works for you.

Boxed Breathing: This technique is simple and you may find some apps that can help you with boxed breathing if you like something visual. With boxed breathing, inhale slowly through your nose for a count of four, hold your breath for a count of four, exhale slowly through your mouth for a count of four, and hold exhalation for four.

Diaphragmatic Breathing (Belly Breathing): This breathing technique can be hard to learn but with practice it can become automatic. With belly breathing, we want to imagine that our stomach is a balloon and when we inhale, our belly is expanding. You can try this out with one hand on your stomach and one on your chest. Take a few deep breaths and see which hand is moving. Normally it is the one on your chest. With belly breathing, we want that hand to be still and the hand on the stomach to be moving. You can practice this as mentioned above or try lying down with one hand on your belly and another on your chest.

Longer Exhale: Outside of belly breathing, this one is my favorite. For this breathing technique, slowly inhale through your nostrils for a count of four, pause after you inhale, and slowly exhale through your mouth making it longer than you inhale. Reminder, the inhale needs to be a belly breath!

2.       Positive Social Interaction

Whether it is stress at work, kid activities, and or being constantly on the go, it can be hard to have casual positive social interactions with others. However, this tip to complete the stress cycle is an easy one. Casual, but friendly, social interaction scan signal to our body that we are safe. This could be chatting with the barista at the coffee shop, saying hello to the person at the checkout counter, or sending a text to a friend that you are thinking of them. Most of us could benefit from more positive social interactions so try and see if you can have at least one a day.

3.       Laughter

When is the last time you laughed? Like deep belly laughed to the point that you were crying? It’s likely been a while. But laughing is a wonderful way to complete the stress cycle. This can be a hard one, especially if you are in a bad mood at the end of the day and pissed off at everyone and everything. Oh, just me? In order to complete the stress cycle with this technique, you can watch a comedy show (several great ones on Netflix), spend time with a friend that makes you laugh, remember a funny memory, and watch funny videos.

4.       Affection

Research shows that affection is a great way to relieve stress and complete the stress cycle. Couples therapist and research John Gottman promotes the six second kiss with your partner. Or you might try a 20-second hug. Both of these tips can help you both co-regulate and activate your parasympathetic nervous system. If you aren’t partnered, petting an animal, giving yourself a hug, or even putting your hand on your chest in a comforting manner can slow your breathing down and decrease blood pressure.

5.       Crying

Some of my clients HATE crying in front of others. They may worry that they are an “ugly crier” or fear that others will see them as weak, but crying is a NATURAL, normal, and adaptive way to move through stress. While most people don’t like crying, most of them do notice that they feel better afterward. So while you don’t need to cry in front of someone, the compassionate act of turning towards your feelings instead of avoiding them and expressing them through crying is one of the most effective ways of completing the stress cycle.

6.       Creative Expression

Engaging in creative expression is something we do a lot of as children but get away from as we get older and have more responsibilities. Luckily, there are so many different ways of connecting with your inner child and engaging in creative expression. It could be playing with Play-Doh, painting with watercolors, getting an adult coloring book, listening to music, attending a play at the theater, or dancing.

Last Thoughts

Completing the stress cycle is essential to preventing burnout. It is important to note that stress cycles can build up if you don’t complete them so it’s recommended that you find strategies that are effective for you. I recommend trying some out and pick a few that speak to you as you likely won’t be able to do one all the time. For example, you may have time to engage in exercise one day but another day crying is what is needed. Try checking in with yourself daily and rating your stress on a scale of 1-10 and then rate it after you try to complete the stress cycle. If it has decreased, you are doing great!

Heal Burnout with Therapy for Anxiety, Stress, and Self-Doubt in Austin, TX!

While I wish I had a magic wand that could dispel the patriarchal and capitalist standards that lead to burnout, I don’t. But that doesn’t mean that all hope is lost. Through therapy, we can explore what is contributing to your burnout and how you can take care of yourself in a society and system that preaches the opposite.

Ready to make a change?

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Hi! I’m Molly Moore. A licensed psychologist in Austin, Texas who provides online therapy in Texas to women who experience anxiety, self-doubt, and burnout. I work with clients that are high-achieving, driven, and insightful and they approach therapy in the same way. They are tired of the relentless self-doubt and constant stress and overwhelm that seems to keep them stuck. They want life to look different. If you feel like this may be you, feel free to check out my website and contact me here if you feel like we may be a good fit and you’re ready to do the work!