Welcome everyone, I’m Sol and today I’m going to help you fight off burnout, bounce back faster, and get ahead of it in the future!
This post was something I’ve been meaning on working on for a while now, but I got behind on it. Then I started to dread writing it. When I did work on it, I didn’t like anything I wrote. Eventually I gave up; even looking at the file made me sweat with anxiety. I couldn’t even start to write on anything else! I was burned out. Something brilliant and creative and expressive in me had slipped away, ground beneath the mundane absurdity of life.
I bet you’ve felt this too.
Thankfully I had a plan and a process to get myself back on track, top up those mental batteries and recharge my creative spirit. Now that I have done so, I’m here to share those same tips and tricks with you. You can avoid burnout, or if you are burned out you can even get back in your groove again quickly. This article will have three parts for advice; proactive steps you can take before burnout, a method to actively identify when you are at risk of burnout, and lastly a technique to reboot from burnout and get back to what you were working on.
Part One: Proactive Vigilance.
The first thing we can do to avoid burnout is to build a habit of identifying things that lead to burnout, and what things we do that boost out mood. Keeping an eye on the former and cultivating more of the latter will be the key to long term burnout avoidance.
Step One: Actively plan around your needs.
To do this identify what saps you and drains you, those things that lead most towards burnout. Also learn to recognize those things that recharge you, refill your spirit, and inspire creativity. You may already have in mind a few things as you read this, note those down. Go ahead and do it now, ideally on paper, write down the things in those categories. Keep doing this, any time something feels like a drag or whenever something boosts your mood, record it. Developing his habit will build a list of things to watch for which leads us to the next step.
Step Two: Take that list and review it.
Set aside some real time, a few hours potentially, to sit with that list and think about how each item impacts you. Find and highlight those biggest most impactful items and consider how to reduce the negative ones and increase the positive ones. You will find that sometimes the biggest impact items are things that you can easily dodge or get more of, and some are going to be impossible. The impossible negative ones, those unavoidable downers, plan a way to recharge immediately after, use your list of positives and work them in after one of those hard spots. Then write it down, on your calendar, on your planner, on a sticky note. Having a visual reminder of something to look forward to will make those negative times way less draining.
For the positive things that recharge you, note how to work them into the day as bookends. Start with a quick positive boost and really absorb that moment with presence and deliberation. End the day the same way, with something you can look forward to and be in the moment with. There are no -wrong- ways to recharge your batteries, and what works for you is going to be unique and special. Feel no shame, embrace those moments, and learn to love that unique set of things that makes you an amazing creative person.
Part Two: Reflection and Awareness.
No matter our best intentions or most well calibrated routines, eventually we all totter towards burnout. It sneaks up on us, under deadlines and frustration, in our daydreams and nightmares. The signs of burnout are subtle, and easily combine with anxiety and irritation that we experience normally. So how do we know when it’s coming? What can we do in those moments before the storm, or during it, that can help? Just like in Part One, there are a few consistent steps to take that will make it easier.
Step One: Get into a habit of non-judgmental self-reflection.
Yep, this is one of those parts of the article where we talk about mental and emotional health and as always it comes back to being honest with yourself about how you are feeing and why. That last part though, not judging, is vital. Investigate your mood daily and be honest about it, but don’t put any value statements on your feelings. If you feel great, just note that, and ask what made you smile. If you feel dragged down, ask what it is that feels heaviest right now. Don’t think of yourself as weak, or a failure. Just note what you are really feeling.
There are a ton of ways to do this, but I feel that meditation is one of the best ways. Many apps can walk you through guided meditation but in my experience Headspace is the best one around right now. I’m not sponsored by them, it’s just the one I’ve personally used for 5 years, and it’s beaten dozens I’ve tried along the way. If it works for you, awesome, if not then there are alterative apps out there or other techniques. Journaling is a great way to self-evaluate as well if meditation isn’t your thing. Just writing down those feelings daily can help you detect oncoming burnout.
Step Two: Record your reflections.
Keep a mood log even if you’re not journaling. Rate your energy level and motivation along with those emotional touchstones. You can do this however you like, but you have to do it consistently. Develop the habit or starting and ending your day with a quick note on mood and energy. You could rate them from 1-10, use a smiley face, or a color system, whatever appeals to you and makes the most sense. This gives you a visual record that you can glance back on to see a trend forming even if in the moment it feels like nothing is changing. When you notice a negative trend, you can return to the earlier methods from this article to get yourself back on track.
Part Three: Rebound and Reboot.
Burnout happens to all of us. Maybe right now you’re exhausted and in the middle of it yourself. Once you hit that critical tipping point it feels like a whirlpool of mud sucking you down and keeping you there. You’re here with me though, and I do have advice that will help!
Step One: Practice Loving Kindness.
You’re burned out and that’s totally understandable. You’ve done your best, pushed hard, given your all and now you are tapped out. Take some time to just tell yourself that this is ok, that it happens to everyone and that it won’t be forever. You did nothing wrong; you deserve love and kindness and time to heal and bounce back. That negative voice that might be a bit louder inside? Ignore it, it doesn’t know what it’s talking about, it is just the part of you that is scared and trying to get you some space. Totally understandable, even if what it might be saying is wildly untrue. You’re a good person, hardworking, creative, and wonderful. Take some time to absorb that and then move on to step two.
Step Two: Step Away.
The worst thing you can do in burnout is to keep pushing on. Something must give, and if your schedule doesn’t change -now- you are only going to get worse. Step back from your projects and demands and cut it down to the essentials. Push back what deadlines you can, offload your work where you can, make whatever allowances that are possible. Do not just cut back a little, cut back literally as much as you can. Many people hit burnout from adding on a new project and just dialing it back to “how it was before” will not allow you the space and time to recover. This is hard, especially when you’re feeling worn down and overwhelmed, so ask for help. Temporary solutions to get you more breathing room and get better prepared can often come from your friends, coworkers, or members of the community. Use those resources without shame, they are there for a reason!
Step Three: Heal with a Purpose.
You should now have not only cut back to a normal level of demands, but far past that. Your work from earlier parts of this article will have given you lists and tools to work with to identify what was dragging you down and what you can rely on to build yourself back up. Now is the time to use that second part. Wherever you cut space in your schedule start filling it up with things that empower you and lift your spirit. Your job now is to heal, go at it with deliberate intent. Remind yourself why you drive yourself so hard and use that same drive to schedule rejuvenating activities. Cut that morning meeting down to an email, replace it with a meeting with yourself “8AM, Tea and music.” That’s your job now, those tasks are essential to getting you back up to speed, treat them that way.
I can’t tell you what to cut from your workload. I can’t tell you what will bring you the best recovery.
What I can tell you that starting with some actual peace and quiet is a good step. No social media, no phone, no parties. Just step away and be with yourself for a bit. Yes, even if you’re lonely and isolated, this is good advice. On the other hand, getting into your community and absorbing the love and resources there is also top tier recovery. Find those key people around you to lift you up and give you positive social interaction without demanding anything of you. If possible, add in some physical activity outside, it has a major impact on short term and long-term stress. Try out a new creative hobby without expectation, draw or paint or sing or dance without judgement. Tap into your spirituality, find something in the world bigger than you to believe in and be passionate about.
At the end of the day burnout is something we too often accept and don’t plan for. By being more proactive and by being kind and compassionate with ourselves we can blunt burnout and rebound faster. If you have any questions, drop them in the comments.
If you enjoyed this article and found it helpful, please support me by joining on ko-fi. You can also find the games I have developed on itch as well. You can also contact me for direct 1:1 coaching to help with burnout and more!
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