How to Bounce Back from Burnout

Hello everyone! Today's topic addresses an issue that people all around the world experience: burnout. It's a completely normal feeling-one that usually follows long and intense periods of relentless effort towards a life goal, whether that exists in the sphere of an individual's home, career, or education. And yet, despite its global prevalence that surpasses age and occupation, burnout is not talked about enough. This blog will change that: today, we will tackle what burnout really means, how we can take actionable steps to recover from it, and how to bounce back even stronger.

What is Burnout?

The National Institutes of Health defines burnout as "a physiological syndrome emerging as a prolonged response to chronic, interpersonal stressors on the job." The key dimensions of the 3D model they use to explain burnout includes an "overwhelming exhaustion...cynicism and detachment from the job, and a sense of ineffectiveness and lack of accomplishment" (Maslach & Leiter, 2016).

Symptoms of burnout comprises of hopelessness, helplessness, cynicism, low self-esteem, powerlessness, dissatisfaction, distress, and struggles with work-related demands.

Essentially, burnout severely declines feelings of motivation. The combination of chronic exhaustion, pessimism, and reduced efficacy all contribute to a harmful dopamine depletion. Without dopamine, the brain's primary neurotransmitter for driving goal-directed behavior, individuals experiencing burnout find it incredibly difficult to start tasks, which subsequently leads to recurring procrastination and overall avoidance of personal responsibilities.

Steps to Recover from Burnout

Recovery from burnout requires intentional action that addresses chronic physical, emotional, and mental exhaustion. Mitigating that persistent fatigue and managing stress mindfully are intrinsic to the process of recovery.

1. Prioritize Your Sleep

Oftentimes, what caused burnout also led to sleep deprivation. First focus on giving yourself immediate rest and disconnection: aim for 8-10 hours of consistent sleep and detach from your work. This will allow your nervous system to finally calm down and your brain to recharge.

2. Engage in Enjoyable Activities

Low-effort activities that bring you joy can significantly reduce stress and promote relaxation. Start reading a new book, listen to your favorite music, or walk outside. Simple acts of self-care will allow you to rejuvenate in ways that are beneficial to your health.

3. Change Your Perspective

Identify what caused your burnout. Align daily action with your values. Lower high standards for perfectionism. Reflect on how to change your environment so you can prevent taking on overwhelming workloads or unhealthy priorities in the future.

Sources

Maslach, C., & Leiter, M. P. (2016). Understanding the Burnout experience: Recent Research and Its Implications for Psychiatry. World Psychiatry, 15(2), 103–111. https://doi.org/10.1002/wps.20311

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Khammissa, R. A. G., Nemutandani, S., Feller, G., Lemmer, J., & Feller, L. (2022). Burnout phenomenon: neurophysiological factors, clinical features, and aspects of management. Journal of International Medical Research, 50(9), 030006052211064. https://doi.org/10.1177/03000605221106428

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Reichard, B. (2017, May). The Journey Back: 4 Simple Steps to Recover from Burnout - LeAD LABSLeAD LABS. LeAD LABS. https://research.cgu.edu/lead-labs/2017/05/01/burnout-recovery/

Lauren Lee is a high school senior fascinated with neuroscience and creative expression. She founded Brain Behind Behavior to explore the science behind mental health challenges facing teens today.