How to Alleviate Burnout

Whew! Perhaps I should begin by saying that this is not a post I thought I would be in a place to write in the midst of a global pandemic, economic crisis, landmark racial justice movement, and an election year. Are you feeling burnout? Trust me, you aren’t alone. 
 
I also want to credit at the onset of this post, a researcher I really admire, Dr. Emily Nagoski. Her recent book, Burnout, inspired me to talk a little about what I’m seeing in my practice with respect to burnout and ways of coping. I cannot recommend her work highly enough – and if you’re a person with not much downtime, the Audible version is great.
 
Burnout. The easiest way to explain it might be on an experiential level… what does burnout feel like? Burnout feels like apathy. It feels detached, short-fused. It feels like only the things that absolutely have to be dealt with are necessary… Things that are done for enjoyment fall to the wayside. Burnout is survival mode. Burnout is drinking too much, or smoking too much, or scrolling too much. It’s about distracting in your free time – as much and as often as possible – from the thing that’s draining you. 
 
When I ask my clients who seem ‘burned out’ what’s draining them, they usually identify the culprit right away. For many, the source is a stressful job; for others, it’s caretaking, either for young children or aging relatives. In any case, clients seem to know intuitively where the external trigger is, which is a great first step. What’s burning you out?
 
After we identify the trigger, it’s important to move. You’ll hear that from me a lot. The concept of movement – action – is fundamental in effective problem solving. How do we go about finding movement in the midst of burnout? Let’s examine. I enjoy a good bulleted list, and I’ll assume I’m in good company in that regard.
 
Movement may come in infinite forms, but for our purposes, I’ll offer three, in no particular order.

• Interpersonal movement. Are there ways of addressing the issue at an interpersonal level? Are you able to speak with your boss/coworker/friend/client/family member to resolve the issue at hand? How receptive are the people around you to feedback? How confident are you in verbally addressing things when they come up? If any of these questions give you pause, I recommend finding a therapist with whom you can begin to work on these skills. It doesn’t have to be me – what’s most important is finding someone adept in these areas.
• Spiritual movement. Ironically, spiritual ‘movement’ looks a lot more like stillness. The last thing many of us feel like doing when burnout has descended is meditating, but more often than not, it’s the medicine we need first. Five minutes each day will change your perspective and interactions. For individuals who are skeptical or hesitant, I would offer this: 

When you wash your dishes this evening, notice the way the cloth or sponge feels in your hand. Notice the temperature of the water, the light in the room, and the exact level of pressure needed to clean your bowl or plate. That is all you need to do.

When you step into your shower, notice the temperature and pressure of the water, the sensation when it touches your skin. Take in the scent of your soap. Move slowly and with great care. Close your eyes and feel. Bring your awareness to the physical sensation of bathing. That is all you need to do.

• Physical movement. Each day, find a way to bring the level of physical movement that your body can accommodate into your day. This doesn’t have to mean attending a high-intensity class or running 10 miles. Walking even for 20 minutes can shift your perspective and neurochemistry. Stretch. Put on a yoga video and follow along. Try not to think of this as ‘exercise,’ but instead shift your focus into allowing a physical outlet for the stress you’re experiencing. Allow your body to move that stress outward. Move intuitively, tuning in to the movements and postures your body calls for. 

In closing, please know that burnout is a tremendous load for those who bear its burden, but the good news is that there are ways of finding movement – interpersonally, spiritually, and physically – that provide considerable relief. You don’t always have to feel this way. Find movement, and get some support. You can do this.
 
MM