10 Steps to take to recover from burnout
1. Up your self-care game immediately. This includes going to bed earlier, getting more sleep, eating nourishing foods, juicing, drinking water and staying hydrated, moving your body, stretching, and getting exercise.
2. Journal. Write in a journal what is going on, how you really feel. You need a safe place to really examine what is going on so that you can understand what changes are necessary for your well-being.
3. Spend some time in nature. Watch the sunrise or sunset. Take a walk in the woods. Sit at the beach. Feed the ducks at a lake. Eat lunch in a park. Watch the clouds go by. Tend to your garden. Pet your dog or cat. Feed some wild birds. Reconnect to the earth. Remember that you are more than your productivity numbers. You have a life beyond your work, you have a soul beyond what you do, and you matter.
4. Set appropriate boundaries. Say no. Delegate tasks. Voice your limits. Stop agreeing to do things that you hate.
5. Clear your calendar and free up some time for just you. Again, just say “no.”
6. Meditate. Prayer. Quiet. Deep breathing. Yoga. Meditation apps. YouTube guided imagery, or relaxation videos. Do what you need to do in order to clear your mind.
7. Avoid toxic people. Go no contact or low contact with energy vampires, toxic people, narcissists, and sociopaths. You don’t have the energy to spare.
8. Get creative. Draw, paint, sculpt, color, origami, collage, cook, bake, sing, play, write, dance...get back to doing that thing you miss doing! Return to your hobbies. Get back in tune with your rich, inner life. It has gifts for you.
9. Fill the well with goodness. Read some poetry. Watch a poignant documentary. Really listen to a song you love. Go see a great film. Go to an art museum. Watch a YouTube video of your favorite author or comedian. Read a classic novel. The arts remind us that we are all in this together.
10. Focus on your own needs for awhile. Prioritize your health and well-being. When the plane is crashing, you must put your own oxygen mask on first before assisting others. During burnout, the plane is crashing. Act accordingly.
©️Christine Scott-Hudson MA MFT ATR
Licensed Marriage and Family Therapist
Registered Art Therapist