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 5 strategies for combating languishing and burnout

If you constantly feel overwhelmed, exhausted, and irritable, you may in fact be experiencing burnout. Often, we may struggle to acknowledge or address symptoms before reaching a breaking point, but the road to this state is not overnight. Before burnout takes a toll on your physical and mental health, how can you better identify and combat it? 

How do you recognize burnout?

Similar to what we teach in Mental Health First Aid (MHFA) Training, identifying symptoms is key. Psychiatrist Sue Varma, MD, PC, DFAPA, the author of Practical Optimism: The Art, Science, and Practice of Exceptional Well-being, writes:

Burnout isn’t just about feeling tired or stressed; it’s a profound, chronic exhaustion of mind, body, and spirit, often leading to a sense of helplessness and detachment.

Typically, burnout manifests in:

  • Feeling exhausted – physically, emotionally, and/or mentally
  • Feeling cynical – becoming detached from work or responsibilities and encountering invasive negative thoughts about tasks or even other people
  • Feeling ineffective – your efforts seem like they don’t matter and self-doubt creeps in, e.g. “I feel like I’m failing, so why even try?”

5 strategies for preventing burnout

To interrupt the process that eventually leads to burnout, we must strike a sustainable balance between the cause of our stress and the healthy habits that counteract it. Below are five practical steps you can take to introduce better boundaries and avoid languishing and burnout as much as possible. As it happens, each strategy starts with an S – a mnemonic if you will. 

Quick note: These are, of course, not the only actions you can take to combat burnout, but consider them a launch point. If you have more specific questions, we encourage you to consult a professional therapist.

1 – Stress management

Stress is an instinctual response to situations that put our bodies and psyche in fight or flight mode – but when chronic, it can become a primary cause of burnout. How are you staying grounded when you feel overwhelmed? Are you routinely practicing mindfulness (e.g. meditation, listening to calming music)? What about identifying opportunities to refocus your attention using the Empowered Productivity method?

2 – Shifting your perspective

Since it’s not always possible to entirely remove the source of anxiety – think work or other personal obligations, instead, contemplate those areas as growth opportunities. Can bigger projects be broken down into more manageable tasks? Write down aspects of your work or relationships you enjoy or find to be positive. Don’t forget to celebrate the small victories along the way, too.

3 – Sleep hygiene

Don’t take for granted the impact a good night of rest can have on your mental health, especially as it relates to burnout. We’ve shared several tips for improving your sleep hygiene – be consistent, disciplined, and accountable and you’ll begin to see longer-term results.

4 – Schedule time for breaks

If you find it challenging to fully disconnect from screen time or interactions with others, schedule regular time to take breaks (and if you’ve done that before but need to reset, that’s okay too). Taking a brief walk and being intentional about changing your settings is one of the simplest ways to achieve this; observe what you see, hear, or smell. Do you feel obligated to constantly check email while technically on lunch? Try taking a break away from your desk or disabling notifications temporarily. 

In the bigger scheme, setting aside dedicated vacation time is beneficial as well – more on that in this blog post.

Savor Lining offers a free pilot mental fitness class, The Art of Self-care5 – Self-care

Sleep hygiene, eating nutritious meals, and regular exercise are physical aspects of self-care, but be intentional about nurturing your emotional and mental fitness also. Maintaining good social connections with friends and loved ones is crucial for addressing loneliness, something that can aggravate burnout. Are there hobbies or activities that bring you joy? Carve out time to engage in them, and maybe invite a friend to simultaneously strengthen your relationship and hold yourself accountable!

If these practices feel timely and relevant for your team of 50 or more people, please contact us for a free, therapist-led training on “The Art of Self-care.” This live event can be made completely anonymous and covers the basics of self-care, how it benefits you and your team, and exercises to help you create healthy routines.

Of the five strategies above, is there one that stands out to you more than the others? And if you have overcome an episode of burnout, we’d love to hear what worked for you. Connect with Savor Lining on our LinkedIn, and together, let’s beat burnout!

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