Six months ago I caught my first burnout and it all looked something like this:
I would wake up at 8am and drive to work, come home at 7pm.
After dinner, I thought about the need to start doing something (reading a book, exercising). But I understand that I don’t want to do anything, and I waste my time (watching YouTube, playing different games).
At about eleven to twelve o’clock at night, I realized that I had to work again tomorrow, and I made a promise to myself that tomorrow would be different.
This went on for about six months.
Until one such day I just realized that I couldn’t go on like this. I gradually began to make changes in my life:
Realized I needed to rest without information. After work, instead of taking the subway, I walked the distance home, and most importantly without listening to music. I used to think I relaxed by watching movies, playing or listening to music. But it was a way of easy fun, through which I drowned out my fatigue, in addition my brain still works and as it does when I’m working.
I also put a limit on the app for 15 minutes a day. (YouTube, TikTok)
Gradually introduced sports into my life. I set myself small goals for the day: 100 push-ups, 30 pull-ups and so on. Gradually raising the bar.
I used to spend 30 minutes for reading a book.
This way I developed some discipline and my mental health became much better.
How do you fight depression, burnout?
We have to get rid of the things in life that don’t work, and keep the ones that do. Nobody gets a second chance at yesterday! Tomorrow never comes. The only thing that you can control is today. Find the source of your unhappiness and gradually eliminate it. Start today!
Surviving a burnout can be challenging, but taking the right steps can help you recover and prevent it from happening again in the future. Here are a few things that may help:
Take time off: Give yourself a break from work and other responsibilities. Take a vacation, go on a trip, or simply take a few days to rest and recharge.
Practice self-care: Make sure you are eating well, exercising regularly, and getting enough sleep. Consider incorporating stress-relieving activities such as yoga, meditation, or massage into your routine.
Talk to someone: Sharing your feelings and experiences with a trusted friend, family member, or therapist can help you process what you’re going through and provide you with support and encouragement.
Set realistic goals: Prioritize your tasks and focus on what’s important. Don’t try to do too much at once, and be realistic about what you can achieve in a day.
Learn from the experience: Reflect on what may have led to your burnout, and consider making changes to your lifestyle or work habits to prevent it from happening again in the future.
Remember that recovering from a burnout takes time and patience. Be kind to yourself and don’t rush the process. It’s okay to take things slow and prioritize your well-being.
I agree with you, it’s not that simple. Sometimes it will be difficult to get out of such a state and it is worth to go to a specialist who will help (psychologist or psychotherapist)
There is no one-size-fits-all solution to tackling your first burnout. However, some key strategies you may find helpful include:
Identifying and reducing stressors: Take time to identify and eliminate stressors in your environment. This could include reducing the amount of time you spend working and cutting back commitments that cause unnecessary strain.
Developing a healthy lifestyle: Make sure you are getting regular exercise, eating a balanced diet, and getting enough sleep. Taking a few minutes to relax throughout the day can also help keep your stress levels in check.
Focusing on the positive: Make sure you are focusing on the positive aspects of your life and your work, rather than the negatives. Finding value in your accomplishments, no matter how small, can help boost your morale and increase your resilience.
Seeking support: It’s important to reach out and talk to someone if you find yourself dealing with burnout. This could be a friend, family member, or mental health professional.
All of these strategies can help you manage the stress and anxiety associated with your first burnout. Taking the time to identify and address the underlying causes will help protect you from future episodes.
thank you for sharing!