A boundless to-do list. Zero motivation. A messed up sleeping schedule and little to no breaks.

These are just a few examples that a lot of us are experiencing daily. Our society is arguably more advanced and efficient than ever, yet the above-mentioned struggles and burnout have become a reality for many people.

According to an international study carried out by Microsoft last year, 50 percent of the 20,000 respondents experienced burnout at work. The rise of stress levels and other burnout-related triggers have been related to the COVID-19 pandemic and the challenges it posed to everyone.

On average adults spend one-third of their waking hours working. When it becomes overloaded with problems and stress without a healthy level of rest, the work-life balance gets thrown out the window.

Luckily, there are ways to recognize burnout before it gets out of hand and simple methods that can help you get back on track.

How to recognize that you are burned out?

Burnout is an overarching mental, emotional, and physical exhaustion that is usually not addressed properly. It can be caused by an overload of daily tasks that become too hard to handle, high stress and procrastination levels, and a lack of proper rest, among other things. You might find yourself disinterested in your hobbies and other activities that normally make you happy. Even a seemingly simple task seems like a chore. A good night's sleep does not restart your energy and motivation levels anymore.

On a more serious level, burnout can sometimes lead to a panic attack – a sudden and very intense anxiety along with difficulty breathing and an accelerated heart rate, dizziness, shaking, chest and back pain, increased sweating, and/or body chills, among other sensations.

If you experience these or other similar symptoms it might indicate that you are burned out. It is advised to contact your doctor or therapist if you feel like you need professional help. But there are a few things that you can implement in your day-to-day life. I have been there too and here is what helped me get better and become fired up and motivated again.

What to do to get better?

Two things are free and accessible to everyone – focusing on breathing and the quality of sleep. We could not survive without doing both of these things, so it is essential to pay more attention to the way we breathe and sleep.

Breathing

Make sure to take deep breaths, especially when you feel overwhelmed or stressed. It might be helpful to follow the 4-7-8 rule: breathe in for 4 seconds, hold your breath for 7 seconds, and exhale in 8 seconds. The most important thing is to practice it daily.

Sleeping

Set up a healthy sleeping schedule by going to sleep and waking up at around the same time. Even though we are all different, aiming for 7-8 hours of sleep per day is a good start.

If you are having trouble falling asleep, a wind-down ritual might be helpful: make yourself a cup of calming herbal tea (e.g. chamomile/lavender) or opt for something with melatonin for a stronger effect, grab a journal and do a gratitude scan by writing down what good happened that day, or simply fall asleep with a book in your hands (a not very interesting book might even be better). A lavender-infused pillow spray is a good addition to a dreamy sleep too!

There are many breathing exercises and sleeping tips available as different things work better for different people. But consistency is key here – find what works best for you and make sure to practice it every day – even if it’s just a few seconds of mindful breathing or a cup of tea before going to bed.

Do you like baking but end up only scrolling through the recipes you want to try? Maybe riding a bike breaks you free but it is just collecting dust in your basement? Or perhaps you always wanted to emerge in the art of ceramics but have not yet booked a class?

Oftentimes, when we are stressed out, exhausted, or burned out, we lose touch with the activities that make us happy beyond our work. If this sounds familiar, try to think about the things that bring you joy and write them down.

Ideally, it should be something different from the type of your job, i.e. if you work in a technical sector, try something that is more creative, like painting, or if your job revolves around physical activity switch to something more static, like baking.

This way you can activate different regions of your brain that otherwise would remain dormant. Emerging in hobbies and diverse activities beyond work enriches us and builds a wider array of skills.

Don’t really know what your hobbies are? Don’t worry! You can try different things, even if just for a day, and eventually you will find something that brings a smile to your face and makes you feel good.

Regular exercise, quality of food, and a healthy gut microbiome are directly linked to our mental health, longevity, and overall well-being.

Physical activity

Aside from all the body cults and flexing at the gym, exercising should be done at one’s own pace and preferences. If you like running, it is better to start slow and steady as your body gets more used to it and you gradually become better at it. Or if you prefer yoga – practice stretching and different poses every day – and before you know it a bakasana will become your nirvana.

Food

The type of food you eat and the kind of eating habits you develop are directly responsible for the health of your gut microbiome which impacts how you feel and function every day. You can ensure a healthy gut microbiome by paying more attention to what you eat and by following a balanced “diet”, i.e. not counting the calories, but choosing diverse food, seasonal produce, and preparing colorful dishes full of veggies, fruits, legumes, healthy sources of protein, carbohydrates, fiber and healthy fats (e.g. fish, nuts, and seeds).

Another important aspect of eating is doing it at regular times and not skipping meals as much as possible. Having a quick yet nutritious breakfast or prepping a lunch box the night before is a good place to start. Also, allocate at least 10 min (ideally more) for each meal without any distractions, such as phone or scrolling through the internet – this way you can focus on the taste and give your brain a break.

When we are focused on a particular task it can be difficult sometimes to keep track of time and our needs. The problem arises when this type of behavior persists – we slowly start losing touch with our inner self, letting others give us more work, taking fewer breaks, etc.

It is important to listen to your needs and come up with a system that helps you indicate when you start feeling too tired or hungry and need to take a break. As simple as standing up and pouring yourself a glass of water, or going for a 5 min stroll around the office/neighborhood can prove highly beneficial.

These systems help you establish healthier boundaries with yourself and others that allow you to evaluate the amount and type of work you can and want to do, as well as to optimize your productivity levels and prevent from having burnout.

It’s a win-win situation for everyone.

Sometimes we feel burned out because we spend a significant portion of our time doing something that is not fulfilling our true interests. And it’s okay to admit it and realize that your current career path is not making you happy.

Changing a career path is definitely a big step and one that takes a lot of courage, planning, and weighing out one’s personal, professional, and financial possibilities and opportunities. A good idea is to explore your network and start a side project of your other interests.

And remember that it is never too late to learn something new! Some paths can only be discovered if you embrace the fear and your inner call for search and growth, which is not necessarily easier. But hey, you only live once and in this life, you have to listen to your heart and your inner voice. Because only you know what truly makes you happy.

From burnout to reboot

Feeling burned out happens to the best of us. The accumulation of stress and tasks that seem too hard to handle, lack of proper rest and nutrition, poor boundaries and unfulfilling work can lead to complete mental, physical, and emotional exhaustion.

It is essential to reflect on what makes you feel burned out and take proper measures to nourish yourself. That is, prioritizing resting, getting quality sleep, moving your body and eating balanced food, focusing on your hobbies and activities outside of work, setting healthy boundaries, and contacting professionals if you feel that nothing seems to help. Last but not least, listen to your heart, and don’t be afraid of exploring what truly makes you happy!

Life is a balancing act, and keeping a healthy work-leisure equilibrium is an important skill to learn.