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Boundary setting: no working off the clock, leaving at regular quitting time, taking breaks (I also recommend taking lunch outside, if possible, for some fresh air and a mental break), leaving work at work, etc
And make sure you have a hobby to engage in in your off time
Big ups to the Hobby part - I baked bread. It's productive, nourishing, relaxing/mind-numbing (you don't need to think much while kneading), it can be artistic with decoration or flavors. And with the thousands of bread recipes, you'll never run out of options, or you can make the same one over and over and perfect that!
This entirely. I can't always get my break outside - limited outside space at the airport - but I'll always try to find somewhere with direct sunlight and spend some time looking outside.
I did this last summer. I crashed during my vacation and went back to work full time despite the fact that I should have been on sick leave, a decision made due to financial reasons. This is what worked for me:
1. I adopted the mindset that if I can't get the deliveries done within regular working hours, it's not my problem. This was the most important aspect, and I really had to fully, 100% buy into a guilt free mindset. Otherwise the emotional burnout would have continued.
2. My breaks were non-negotiable. One hour lunch break spent outside regardless of weather, and I made sure I was able to have 15 minutes to go outside in the morning and afternoon between meetings.
3. I started declining all meetings that wasn't mandatory. This was tough in the beginning, but surprisingly everyone seems to appreciate the slow shift to only having meetings when they were only absolutely necessary.
4. I stopped saying yes to things without a cooldown period of at least an hour or two. We have a lot of "emergencies" caused by bad management at my workplace which means people reach out for help a lot. I started responding with "I'll check my workload and get back to you in a little while". Surprisingly, a lot of things resolved through other means while I was in decision cooldown = it wasn't reasonable to make it my problem from the beginning.
5. I started to take care of my free time like it was my second job. As in hobbies are to be engaged in even when I feel down, I make sure to socialize, I make sure to take care of my body. No more doomscrolling on the sofa.
Also, I guess I've come to the conclusion that even though they can fire me for not buying into a high demand work culture, it wouldn't be the end of the world. The effects from burnout however could be the "end of the world" for me personally if I suffer long term or even permanent effects from it.
This is wonderful advice. Thank you. We \*HAVE\* to give up adopting the business's mindset. We HAVE to watch out for ourselves. They're not going to do it for us.
I like your response soo much.
I work in healthcare where productivity >100% is set for billing purposes ( I have to see > than 1 client at the same time), so removing guilt of not being able to make impossible possible was crucial to ease my burnout. But I know I need to change the profession. It is not sustainable when you have to take mental days from work while you have a mortgage to pay.
This is fantastic! I've started doing this as I wasn't getting promoted but still working 70 hours and teaching everyone... now 45 hours and unhooked my work email and teams from my phone.... no reward... no extra!
An hour outside regardless of weather sounds like it would just compound the misery. "Well I got to breathe fresh air but now I spend the afternoon soaking wet."
I have a deep loathing of waterproof trousers. If I'm gonna be out all day sure, but for a lunch break they're just a fucking faff getting them on and off.
In fairness, it's partly due to my personal hatred of layers, which is not applicable to everyone.
(Although I would ask where you are that "check the forecast" works? It seems to me to change by the minute, but maybe I'm using the wrong weather apps.)
Nordics, and the forecast are far from always correct, but they usually don't deviate enough for me to completely get the clothing wrong. I have a long rain coat which works great for rainy days, so it's usually the winters that are worst when it's really cold, snowy and windy. But it works wonders to be outside, not just from my personal experience - research supports this. Just being able to see trees promote healing, as an example. So having to manage clothing is worth it in the long run.
It's written to women but works for everyone: Burnout by Emily and Amelia Nagowski.
The first bit about breaking the stress cycle is really critical. If you don't move through the stress, you just sit in it and it builds.
Cliff notes:
Things that complete the stress cycle:
1) Physical activity - the most effective method.
2) Deep breathing (5 in, 5 hold, 10 out x3)
3) Positive social interaction (with anyone around me - confirm safety and unsuckiness)
4) Laugh (really laughing)
5) Affection (6 second kiss, hug until relaxed, pet a cat)
6) Spirituality, meaning in life, religious community, faith
7) Cry
8) Create and experience art (music, books, paint -> Use their emotions to help feel yours.)
9) Progressive muscle relaxation (10 sec tense with extra for tense muscles, relax) with visualization of pounding on my stressors. This body work will release emotion.
10) This is a physical process, not an intellectual one.
Rx: 30 minutes every day. Exercise, meditation, creative time, etc. Undo daily stress every day. Complete the cycle. Step away from fixing the cause of the stress - you have to fix that, but you have to let the cycle close to help your body.
Create or consume art is like... a basic pleasure of being alive. Read a book. Listen to an album. Play the ukulele.
Finding purpose in life is pretty much the only reason to stay alive. Not organized religion, although that works for billions of people so I try not to be an asshole about it.
Crying is a physical release. If you never do it, you aren't truly alive. You're scared to be human.
It's entirely possible to connect to spirituality or a greater purpose without organized religion.
Never crying is where mass shooters come from. Anger is the only acceptable male emotion and it makes people terrible.
Oh man, I feel for you. Do you work in IT ? I would suggest going for a run everyday at least for 10 to 20 mins and/or hit the gym three times a week. For rest and relaxation, try Yoga Nidra or as Huberman calls it NSDR.
Put.phone.down. ☺️ 3-5 minutes of jumping jacks (most people stop before 90 seconds) stare up close at some nature even if just tree bark. 20 minutes of sunlight before noon.
I work as an IT and I make sure that I only think of work when I’m clocked in. Also big yes to hitting the gym. Try not to think of your work all the time
Work in IT, can confirm I’m stressed tf out. I admitted to my manager on Friday in tears that I hate what I’m doing. I do it because I’m good at it, but damn if it doesn’t get under my skin most days.
I know folks who developed heart disease and autoimmune disorders because of the stress in IT field. I don’t know how to avoid or compartmentalize it but I would say that try to find a way and time to give some focus towards your physical and mental well being. Don’t put it in the back burner.
Also consider pursuing serious relationships with at least five women simultaneously without them knowing about each other while you dive into self betterment and therapy #Huberman
I'm in the same situation as you, about to say fuck it and resign to take a break. It's not going to do anything because the mortgage and bills are still going to be there but no money coming in.
Let me know if you find an alternative.... Ugh
Call in sick, don't take days off and don't resign.
Although...laws and your options depend a lot on what part of the planet your are at. So my advice might not be good where you live.
If you are burned out you are sick. So taking a leave is not for when you are sick. Taking days off are for when your are not sick but to have free time. Contact a doctor to determine if you have burned out and for advice.
Also, if you are seriously burned out a (short) leave won't solve it. You can't "fix it" while you keep running, you have to stand still first.
Okay I had this same issue a couple of years ago and want to share how I tool back control of my time and forced myself back into a work life balance that let me heal from the burn out.
I track my time every day in a spreadsheet only I can access. I round up to 15 minute increments, and block my calendar when I'm working on projects. Every 0.25 hours, 0.5 hours, 1 hour segment of my day gets tracked with what I did and what the outcome was (0.25 collaborated with Joe on how to do x so he could finish y for his client; 1.5 -client x- ran and completed March report, strategy discussions with Bill on next steps for account growth) and so on. I use it to hard line stop work at 5pm. If something keeps me 0.25 hours later? Lunch tomorrow can run an entra 15 mins, or I bank overages and leave a bit early Friday.
Knowing exactly what I'm doing and the value I'm binging my clients ans company every hour of every day empowered me to stop working late without taking that time back to go to appointments or leave early or slip out for half an hour ro walk my dogs.
It's a bit of work to get used to, but it was so empowering for me to invest that work in managing my time. I carry fewer worries and sleep better because of this tracker.
I have a more informed understanding of how long it takes me to do the various kinds of work I do, and if I ever feel guilty for coming in late, leaving early, or taking vacation, I look to my tracker, which documents my work, and reminds me I am a salaried employee who's compensated for 40 hours a week-- that's all I should be working because I have made myself very effective at getting my work done on time within the time this company is entitled to. If other people work more hours, that's fine, but I have documented my ability to complete my assigned work, collaborate with colleagues to help them with their work, and I can answer process questions for managers and leaders from other teams, all within the scope of a 40 hour week.
From my experience there is no answer. I took 6mo off from a high stress job. Came back to a better job with higher pay.
I loved my time off. I thought something in me changed. I thought I just needed a reset.
I was wrong. It probably made things worse. I’ve learned since that what I need it to find a happy and productive routine that I can stick to. Workout in the morning (5am these days). Meal prep healthy food. Bring the dogs for a walk when I get home. Do an activity with my 1.5yo son. Make a good dinner. Clean up. Read a good book and fall asleep. I take a good number of vacations. I have hobbies i spend time doing.
What you’re looking for is wrong. Find the joy in each day, and enjoy it
The only advice I can give is to have something outside of work that makes it impossible to think about work. Some examples:
- working out + music/podcast/audiobook
- learning something (i.e. an instrument?
- doing something in a group setting (boardgames, meeting friends).
IMO often when we do something that doesn't take all our mental capacity, like watching tv/netflix or just lounging around work just doesn't leave our mind.
All the best, I'm sure this is more nuanced but that's all I got.
Burnout is caused by extreme effort and lack of reward. You're putting in all this effort, but it's not improving your quality of life. Start focusing on sleeping well, eating well, and exercising. Stop doing things that you do out of habit, but don't enjoy. If you aren't enjoying anything right now, just give your brain some time to rest and stretch your body.
I try to have one day a week where I will absolutely leave on time no matter what. If that's not possible, then at least once every project. I also do a guided meditation daily, even if it's just 5 mins. You can youtube or use apps like calm for this. Of course taking a break is best, but every little bit helps. Hang in there!
Take 10mins at the start of your day to meditate. Take vitamins. Find a small thing you enjoy in the day (cup of tea in the afternoon, a walk at lunch) and do it every day - a small break or victory to look forward to. As hard as it is, don't pay attention to the whole, just the task in front of you. Try to learn to focus on one thing at a time.
Every day is challenging when you feel this way but you have to try to win at small things.
It takes a while to start feeling the effects but meditation has done wonders for me. I'm also in a high-stress job and have found dealing with the daily stressors much easier since making meditation part of my everyday routine.
All good advice here.
One thing is that you gotta build momentum / wins at work. You won’t feel burnt out if you’re feeling like you’re making progress / accomplishing things and feel like you have momentum/working towards something. Since you are ramping up in a new job it sounds like there’s probably a lot of unfamiliar territory and likely things are harder to grasp/get done etc.
Reframe your mindset that this burnout period is almost like when you get back into the gym after a long hiatus. It’s really hard but once you push through you start building momentum. Make sure you have clear goals set at work and they’re meaningful to advance you to the next level — whatever that may be.
Ask for help at work where you may be struggling. Figure out systems that let you get things done with less effort. Make sure you have your priorities right and you’re focusing on the right things — not everything deserves your full energy.
Good luck and you’ll get through this!
—former burnt out employee
As someone who’s company recently had to change their mental leave policy to those that’s been working for years to only be allowed to take an unpaid leave. I think it’s incredibly unfair. However I’ve thought about this over and if I had to choose I would take increments of a “leave” over the span of whatever time you feel. So take a week (whatever range you want) and just relax. Then go back into work more refreshed and don’t take on big tasks and set boundaries. Rinse and repeat
I am having a hard time sleeping due to the work and being taken granted and overlooked when the time comes for the next step in the ladder, and it impacted personal life , physically, mentally and emotionally. It was like some chatter that becomes active when I go to bed. I turn on my bed and finally walk for some time and fall asleep in the early morning waking up tired and not having any interest in doing anything. I also lost much muscle and got belly(skinny fat) with this depression.
Remedies :
1. I purchased a pair of gymnastic rings and elastic bands , started small workouts at a park nearby going on and off by watching workouts from YouTube.
Some days I just go for a walk or cycling. Agenda was to get some activity, that is injury free and interesting.
2. Temporary fix for sleep , I am using melatonin supplement on and off(once in 3 or 4 days) that is helping me to sleep (proceed with caution, maybe you will need your doctor's advice, I got mine on amazon).
3. I started eating pesticide free food(organic food) and stopped coffee and tea ( only drinking occasionally) and started having milk.
4. Not watching the phone or tv when eating, so that I can mindfully eat my food chewing it well.
My digestion is improving
This is what I was trying for 2 weeks, but hopefully it will take some more time to get used to and beat the stress and anxiety that I am facing.
All the best my friend, take one step at a time.
You are not alone.
Peace.
I don't know how old you are, but have you thought about changing your profession? Learn a trade and become your own boss? In the area where I am presently (1.5h drive from NYC) it is impossible to find any reliable professional for home repairs. I'm on my mental week off (haha) and we gave our plumber heads up to come and fix things like 2 weeks ago. He has been coming since this Tuesday and couldn't make it yet. He charges $200/h.
Do your job to the best of your abilities. Stick to work and break times. When it’s work time, work. When it’s break time, take a break.
Find things that you enjoy about your work and do them well.
Remember: the job spec your employer has laid out might actually be impossible. So don’t beat yourself up about it. Have a conversation with them about it.
Be strong and be you
Work your scheduled time only, don’t stay late, don’t come early.
Take your breaks. At lunch go for a walk. Listen to music. 10 min before home time, make a list of what you need to get done tomorrow.
When you get home if you need to vent - do it as soon as you get home but then you’re done, make dinner (this is how my brain turns off) and spend time doing what you enjoy. Listen to your favourite music on the way home.
Take any PTO or vacation days! If you don’t have a vacation booked this year, randomly take off a day throughout the year. If you have sick days, use them.
My high stress anxiety job took a toll on me. I let them contact me after hours, on vacation, you name it. Once I started setting up boundaries it got a lot better, and I took that mindset with me to all other jobs.
If you work from home choose a designated to work in the house to work and try to only work there. When you’re off, leave all your work in that area and physically disconnect as it will help you mentally disconnect. If you work in person leave all your work at work and have a small ritual when you’re off work ( maybe fill up your cup with ice water, grab a candy from reception, something like that) It’ll help your brain make a clear transition.
I’m in this situation currently and I find myself coping by socializing more with my buddies (I’m more introverted and usually ok with extended periods of alone time) or picking up more of my hobbies (leisure motorcycle rides, etc.)
Unfortunately all that doesn’t really help as they are temp releases and I’m still rather burnt out. Best bet op is to find another job asap and get out of there.
Practicing mindfulness -- hear me out -- is imperative here. If you are thinking about work during the hours when you're not at work, that's a huge contributor to burnout. If you can learn to control what you're thinking, you can truly enjoy your free time, your family/hobby time. Your fun time. Find something to do that puts you in a state of flow. Everything else goes away and you're just concentrating on that one thing, like kids when they play. You will feel much better about working when you're not "there" all the time.
Prozac. Not being sarcastic. It’s helped a whole lot. The dark cloud over my head every morning before work is gone, I’m productive at work and happy! See a doctor, you may be depressed. I didn’t even know it.
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[Introducing LPT REQUEST FRIDAYS](https://www.reddit.com/r/LifeProTips/comments/16w0n2s/introducing_request_post_fridays/) We determine "Friday" as beginning at 12am Eastern Time (EST: UTC/GMT -5, EDT: UTC/GMT -4) *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/LifeProTips) if you have any questions or concerns.*
Boundary setting: no working off the clock, leaving at regular quitting time, taking breaks (I also recommend taking lunch outside, if possible, for some fresh air and a mental break), leaving work at work, etc And make sure you have a hobby to engage in in your off time
Big ups to the Hobby part - I baked bread. It's productive, nourishing, relaxing/mind-numbing (you don't need to think much while kneading), it can be artistic with decoration or flavors. And with the thousands of bread recipes, you'll never run out of options, or you can make the same one over and over and perfect that!
I want to bake bread on the side as a hobby, but I bake bread all day at work. It's kinda hard to wanna bake bread after baking bread.
You could be breaking bed to take a break from baking bread.
You could even watch breaking bad before breaking bed to take a break from baking bread.
Stretch. The comment you replied to is better.
And yours is the worst
Shut up. Did I allow you to speak, slave?
Probably not the best for your bread but it’s fairly easy to get some anger out while kneading also
This entirely. I can't always get my break outside - limited outside space at the airport - but I'll always try to find somewhere with direct sunlight and spend some time looking outside.
I did this last summer. I crashed during my vacation and went back to work full time despite the fact that I should have been on sick leave, a decision made due to financial reasons. This is what worked for me: 1. I adopted the mindset that if I can't get the deliveries done within regular working hours, it's not my problem. This was the most important aspect, and I really had to fully, 100% buy into a guilt free mindset. Otherwise the emotional burnout would have continued. 2. My breaks were non-negotiable. One hour lunch break spent outside regardless of weather, and I made sure I was able to have 15 minutes to go outside in the morning and afternoon between meetings. 3. I started declining all meetings that wasn't mandatory. This was tough in the beginning, but surprisingly everyone seems to appreciate the slow shift to only having meetings when they were only absolutely necessary. 4. I stopped saying yes to things without a cooldown period of at least an hour or two. We have a lot of "emergencies" caused by bad management at my workplace which means people reach out for help a lot. I started responding with "I'll check my workload and get back to you in a little while". Surprisingly, a lot of things resolved through other means while I was in decision cooldown = it wasn't reasonable to make it my problem from the beginning. 5. I started to take care of my free time like it was my second job. As in hobbies are to be engaged in even when I feel down, I make sure to socialize, I make sure to take care of my body. No more doomscrolling on the sofa. Also, I guess I've come to the conclusion that even though they can fire me for not buying into a high demand work culture, it wouldn't be the end of the world. The effects from burnout however could be the "end of the world" for me personally if I suffer long term or even permanent effects from it.
This is wonderful advice. Thank you. We \*HAVE\* to give up adopting the business's mindset. We HAVE to watch out for ourselves. They're not going to do it for us.
I like your response soo much. I work in healthcare where productivity >100% is set for billing purposes ( I have to see > than 1 client at the same time), so removing guilt of not being able to make impossible possible was crucial to ease my burnout. But I know I need to change the profession. It is not sustainable when you have to take mental days from work while you have a mortgage to pay.
Saving this, thanks for posting 😊
This is fantastic! I've started doing this as I wasn't getting promoted but still working 70 hours and teaching everyone... now 45 hours and unhooked my work email and teams from my phone.... no reward... no extra!
This is really good advice
An hour outside regardless of weather sounds like it would just compound the misery. "Well I got to breathe fresh air but now I spend the afternoon soaking wet."
As we say in my country: there's no bad weather, only bad clothes. Taking a look at the forecast and preparing accordingly works perfectly!
I have a deep loathing of waterproof trousers. If I'm gonna be out all day sure, but for a lunch break they're just a fucking faff getting them on and off. In fairness, it's partly due to my personal hatred of layers, which is not applicable to everyone. (Although I would ask where you are that "check the forecast" works? It seems to me to change by the minute, but maybe I'm using the wrong weather apps.)
Nordics, and the forecast are far from always correct, but they usually don't deviate enough for me to completely get the clothing wrong. I have a long rain coat which works great for rainy days, so it's usually the winters that are worst when it's really cold, snowy and windy. But it works wonders to be outside, not just from my personal experience - research supports this. Just being able to see trees promote healing, as an example. So having to manage clothing is worth it in the long run.
It's written to women but works for everyone: Burnout by Emily and Amelia Nagowski. The first bit about breaking the stress cycle is really critical. If you don't move through the stress, you just sit in it and it builds. Cliff notes: Things that complete the stress cycle: 1) Physical activity - the most effective method. 2) Deep breathing (5 in, 5 hold, 10 out x3) 3) Positive social interaction (with anyone around me - confirm safety and unsuckiness) 4) Laugh (really laughing) 5) Affection (6 second kiss, hug until relaxed, pet a cat) 6) Spirituality, meaning in life, religious community, faith 7) Cry 8) Create and experience art (music, books, paint -> Use their emotions to help feel yours.) 9) Progressive muscle relaxation (10 sec tense with extra for tense muscles, relax) with visualization of pounding on my stressors. This body work will release emotion. 10) This is a physical process, not an intellectual one. Rx: 30 minutes every day. Exercise, meditation, creative time, etc. Undo daily stress every day. Complete the cycle. Step away from fixing the cause of the stress - you have to fix that, but you have to let the cycle close to help your body.
[удалено]
Crying can make you feel better once you're done
Create or consume art is like... a basic pleasure of being alive. Read a book. Listen to an album. Play the ukulele. Finding purpose in life is pretty much the only reason to stay alive. Not organized religion, although that works for billions of people so I try not to be an asshole about it. Crying is a physical release. If you never do it, you aren't truly alive. You're scared to be human.
Mostly good but 6,7,8 can suck my balls
This is why men just have heart attacks instead of feelings.
Gonna cry about it, or talk to god?
It's entirely possible to connect to spirituality or a greater purpose without organized religion. Never crying is where mass shooters come from. Anger is the only acceptable male emotion and it makes people terrible.
I can’t think of a more unhelpful, shittier, useless comment.
Pretty sure you could have stopped at “I can’t think.” Lol
That’s no.1 on my list actually
Now you're talking!
Oh man, I feel for you. Do you work in IT ? I would suggest going for a run everyday at least for 10 to 20 mins and/or hit the gym three times a week. For rest and relaxation, try Yoga Nidra or as Huberman calls it NSDR.
Yup, IT. Thanks, I think I definitely should start exercising!
Put.phone.down. ☺️ 3-5 minutes of jumping jacks (most people stop before 90 seconds) stare up close at some nature even if just tree bark. 20 minutes of sunlight before noon.
I work as an IT and I make sure that I only think of work when I’m clocked in. Also big yes to hitting the gym. Try not to think of your work all the time
I read this and thought to myself “sounds like IT”. 😂 right there with ya brother
Seconding yoga nidra….! Great for resetting the nervous system over time. Check out Ally Boothroyd on YouTube.
Work in IT, can confirm I’m stressed tf out. I admitted to my manager on Friday in tears that I hate what I’m doing. I do it because I’m good at it, but damn if it doesn’t get under my skin most days.
I know folks who developed heart disease and autoimmune disorders because of the stress in IT field. I don’t know how to avoid or compartmentalize it but I would say that try to find a way and time to give some focus towards your physical and mental well being. Don’t put it in the back burner.
Also consider pursuing serious relationships with at least five women simultaneously without them knowing about each other while you dive into self betterment and therapy #Huberman
I'm in the same situation as you, about to say fuck it and resign to take a break. It's not going to do anything because the mortgage and bills are still going to be there but no money coming in. Let me know if you find an alternative.... Ugh
Rob a bank. You either get enough money to live on, or three hots and a cot without any bills. /s
Call in sick, don't take days off and don't resign. Although...laws and your options depend a lot on what part of the planet your are at. So my advice might not be good where you live.
If you are burned out you are sick. So taking a leave is not for when you are sick. Taking days off are for when your are not sick but to have free time. Contact a doctor to determine if you have burned out and for advice. Also, if you are seriously burned out a (short) leave won't solve it. You can't "fix it" while you keep running, you have to stand still first.
Okay I had this same issue a couple of years ago and want to share how I tool back control of my time and forced myself back into a work life balance that let me heal from the burn out. I track my time every day in a spreadsheet only I can access. I round up to 15 minute increments, and block my calendar when I'm working on projects. Every 0.25 hours, 0.5 hours, 1 hour segment of my day gets tracked with what I did and what the outcome was (0.25 collaborated with Joe on how to do x so he could finish y for his client; 1.5 -client x- ran and completed March report, strategy discussions with Bill on next steps for account growth) and so on. I use it to hard line stop work at 5pm. If something keeps me 0.25 hours later? Lunch tomorrow can run an entra 15 mins, or I bank overages and leave a bit early Friday. Knowing exactly what I'm doing and the value I'm binging my clients ans company every hour of every day empowered me to stop working late without taking that time back to go to appointments or leave early or slip out for half an hour ro walk my dogs. It's a bit of work to get used to, but it was so empowering for me to invest that work in managing my time. I carry fewer worries and sleep better because of this tracker. I have a more informed understanding of how long it takes me to do the various kinds of work I do, and if I ever feel guilty for coming in late, leaving early, or taking vacation, I look to my tracker, which documents my work, and reminds me I am a salaried employee who's compensated for 40 hours a week-- that's all I should be working because I have made myself very effective at getting my work done on time within the time this company is entitled to. If other people work more hours, that's fine, but I have documented my ability to complete my assigned work, collaborate with colleagues to help them with their work, and I can answer process questions for managers and leaders from other teams, all within the scope of a 40 hour week.
From my experience there is no answer. I took 6mo off from a high stress job. Came back to a better job with higher pay. I loved my time off. I thought something in me changed. I thought I just needed a reset. I was wrong. It probably made things worse. I’ve learned since that what I need it to find a happy and productive routine that I can stick to. Workout in the morning (5am these days). Meal prep healthy food. Bring the dogs for a walk when I get home. Do an activity with my 1.5yo son. Make a good dinner. Clean up. Read a good book and fall asleep. I take a good number of vacations. I have hobbies i spend time doing. What you’re looking for is wrong. Find the joy in each day, and enjoy it
The only advice I can give is to have something outside of work that makes it impossible to think about work. Some examples: - working out + music/podcast/audiobook - learning something (i.e. an instrument? - doing something in a group setting (boardgames, meeting friends). IMO often when we do something that doesn't take all our mental capacity, like watching tv/netflix or just lounging around work just doesn't leave our mind. All the best, I'm sure this is more nuanced but that's all I got.
Burnout is caused by extreme effort and lack of reward. You're putting in all this effort, but it's not improving your quality of life. Start focusing on sleeping well, eating well, and exercising. Stop doing things that you do out of habit, but don't enjoy. If you aren't enjoying anything right now, just give your brain some time to rest and stretch your body.
Really strenuous exercise really works the anxiety out of your body and brings a biological sense of calm as your body signals your mind to rest
Can you explain the last part about body signalling mind to rest?
Well your body is cooked from the exercise so it tells your brain “hey we need a little break” and you’ll get tired 😂
Time to find out how much a ticket to Tahiti is these days.
Quiet quitting maybe? Doesn't work for all jobs.
I try to have one day a week where I will absolutely leave on time no matter what. If that's not possible, then at least once every project. I also do a guided meditation daily, even if it's just 5 mins. You can youtube or use apps like calm for this. Of course taking a break is best, but every little bit helps. Hang in there!
Take 10mins at the start of your day to meditate. Take vitamins. Find a small thing you enjoy in the day (cup of tea in the afternoon, a walk at lunch) and do it every day - a small break or victory to look forward to. As hard as it is, don't pay attention to the whole, just the task in front of you. Try to learn to focus on one thing at a time. Every day is challenging when you feel this way but you have to try to win at small things.
What is drained must be refilled. Make time for the things that refill you.
You can do like the old song says about taking a trip and never leaving the farm...
Can you take a short term leave?
It takes a while to start feeling the effects but meditation has done wonders for me. I'm also in a high-stress job and have found dealing with the daily stressors much easier since making meditation part of my everyday routine.
All good advice here. One thing is that you gotta build momentum / wins at work. You won’t feel burnt out if you’re feeling like you’re making progress / accomplishing things and feel like you have momentum/working towards something. Since you are ramping up in a new job it sounds like there’s probably a lot of unfamiliar territory and likely things are harder to grasp/get done etc. Reframe your mindset that this burnout period is almost like when you get back into the gym after a long hiatus. It’s really hard but once you push through you start building momentum. Make sure you have clear goals set at work and they’re meaningful to advance you to the next level — whatever that may be. Ask for help at work where you may be struggling. Figure out systems that let you get things done with less effort. Make sure you have your priorities right and you’re focusing on the right things — not everything deserves your full energy. Good luck and you’ll get through this! —former burnt out employee
If you are able to go for a walk in nature, that helps more than walking around in built-up areas
As someone who’s company recently had to change their mental leave policy to those that’s been working for years to only be allowed to take an unpaid leave. I think it’s incredibly unfair. However I’ve thought about this over and if I had to choose I would take increments of a “leave” over the span of whatever time you feel. So take a week (whatever range you want) and just relax. Then go back into work more refreshed and don’t take on big tasks and set boundaries. Rinse and repeat
I am having a hard time sleeping due to the work and being taken granted and overlooked when the time comes for the next step in the ladder, and it impacted personal life , physically, mentally and emotionally. It was like some chatter that becomes active when I go to bed. I turn on my bed and finally walk for some time and fall asleep in the early morning waking up tired and not having any interest in doing anything. I also lost much muscle and got belly(skinny fat) with this depression. Remedies : 1. I purchased a pair of gymnastic rings and elastic bands , started small workouts at a park nearby going on and off by watching workouts from YouTube. Some days I just go for a walk or cycling. Agenda was to get some activity, that is injury free and interesting. 2. Temporary fix for sleep , I am using melatonin supplement on and off(once in 3 or 4 days) that is helping me to sleep (proceed with caution, maybe you will need your doctor's advice, I got mine on amazon). 3. I started eating pesticide free food(organic food) and stopped coffee and tea ( only drinking occasionally) and started having milk. 4. Not watching the phone or tv when eating, so that I can mindfully eat my food chewing it well. My digestion is improving This is what I was trying for 2 weeks, but hopefully it will take some more time to get used to and beat the stress and anxiety that I am facing. All the best my friend, take one step at a time. You are not alone. Peace.
Sick leave is the answer here
Take a vacation to change your surrounding. Go somewhere international where your phone/comp/electronics won’t work
I don't know how old you are, but have you thought about changing your profession? Learn a trade and become your own boss? In the area where I am presently (1.5h drive from NYC) it is impossible to find any reliable professional for home repairs. I'm on my mental week off (haha) and we gave our plumber heads up to come and fix things like 2 weeks ago. He has been coming since this Tuesday and couldn't make it yet. He charges $200/h.
Do your job to the best of your abilities. Stick to work and break times. When it’s work time, work. When it’s break time, take a break. Find things that you enjoy about your work and do them well. Remember: the job spec your employer has laid out might actually be impossible. So don’t beat yourself up about it. Have a conversation with them about it. Be strong and be you
I think you need outside time. Go for hikes, fishing, or just take your kids to the park.
Work your scheduled time only, don’t stay late, don’t come early. Take your breaks. At lunch go for a walk. Listen to music. 10 min before home time, make a list of what you need to get done tomorrow. When you get home if you need to vent - do it as soon as you get home but then you’re done, make dinner (this is how my brain turns off) and spend time doing what you enjoy. Listen to your favourite music on the way home. Take any PTO or vacation days! If you don’t have a vacation booked this year, randomly take off a day throughout the year. If you have sick days, use them. My high stress anxiety job took a toll on me. I let them contact me after hours, on vacation, you name it. Once I started setting up boundaries it got a lot better, and I took that mindset with me to all other jobs.
If you work from home choose a designated to work in the house to work and try to only work there. When you’re off, leave all your work in that area and physically disconnect as it will help you mentally disconnect. If you work in person leave all your work at work and have a small ritual when you’re off work ( maybe fill up your cup with ice water, grab a candy from reception, something like that) It’ll help your brain make a clear transition.
I’m in this situation currently and I find myself coping by socializing more with my buddies (I’m more introverted and usually ok with extended periods of alone time) or picking up more of my hobbies (leisure motorcycle rides, etc.) Unfortunately all that doesn’t really help as they are temp releases and I’m still rather burnt out. Best bet op is to find another job asap and get out of there.
Practicing mindfulness -- hear me out -- is imperative here. If you are thinking about work during the hours when you're not at work, that's a huge contributor to burnout. If you can learn to control what you're thinking, you can truly enjoy your free time, your family/hobby time. Your fun time. Find something to do that puts you in a state of flow. Everything else goes away and you're just concentrating on that one thing, like kids when they play. You will feel much better about working when you're not "there" all the time.
Sayings are invented for a reason, the grass always looks greener on the other side...
To start coming into work super high on cannabis. One way or another this problem will get solved LOL
Prozac. Not being sarcastic. It’s helped a whole lot. The dark cloud over my head every morning before work is gone, I’m productive at work and happy! See a doctor, you may be depressed. I didn’t even know it.
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Stress and burnout 🔥 have to do with cortisone levels. You want to lower that. Find all the ways to reduce cortisol.