How to Deal with Burnout When You Can't Take a Break

One of the most common stressors that are on the rise, especially among the adult working population, is Burnout. Burnout is almost experienced by all at some point in life especially when work gets increasingly tough or when it starts to look monotonous. Burnout can start to creep on us slowly until one day we realise that we are tired and that we can’t do it any more.

Understanding Burnout

As the name states, Burnout means we reach a state where we have exhausted our last bit of energy to work and which we can no longer function or no longer work as efficiently. There is no fixed time as to when burnout would kick in, but we do know that the factors that lead to it are a non-stop work schedule and constant pressure to get the work done, and even when a person loves doing what they are doing with such factors present burnout starts to take a toll on them.

Recognizing Burnout

When Burnout sets in, the most common signs are that you will start to notice that you get exhausted more than before and that you also get distracted more easily than before. Doing a simple work-related task also starts to seem like a huge burden and you start feeling emotions like frustration, anger and guilt.

How do I deal with burnout if I can’t take a break from work?

When we think of dealing with burnout, we often think of taking a break from work and engaging in any other activity that is either fun or relaxing. However, at times it is not possible to take a break from work, because of various personal or professional reasons. What can we do in such situations to deal with Burnout?

Prioritizing only the essential work.

At such times it is more efficient to only engage in tasks that are urgent and important, as we only have limited energy to use in a day. Two things to keep in mind in such situations, Postpone the work that can be done later and Cancel any work that seems redundant and unimportant.

Talking to people

Burnout can sometimes be an isolating experience, as you start to notice that you are slowing down while the others are going ahead. Talking to people and sharing your stories can not only help you share your struggles with others but also make you realise that you are not alone and that others around you are also going through the same thing or have gone through something similar in the past.

Reducing work Hours (If possible)

Reducing the burden by cutting short the number of hours you work is key in such situations. Since you cannot take a full break from work, breaking down your work into chunks and cutting down on working hours gives you more time to engage in activities that you want to engage in.

Stepping out of the workspace

Engaging in new stimuli by stepping out of your workspace can act as a sensory refresher. Stepping out to go for a short walk, sitting in a nearby garden, looking at the sky and trees, hearing some relaxing music and stretching and taking a few deep breaths always helps.

Changing the work environment

In the office or if you work from home, changing the set-up of your workspace, moving things around, adding more pleasing and positive stimuli and removing things that are stress-inducing and redundant from your workspace can also help you push through burnout.

Burnout gets to even the best of us at some point, although it may seem like a hindrance to our work it is our body's way of asking for help and care. Take some time to listen to it as this same body will one day help us achieve the things that we want.

Disclaimer: This blog post is meant for awareness/entertainment purposes only. It is not medical advice and one must refrain from self-diagnosing. It is in no way a substitute for therapy with a mental health professional and it is not meant to be clinical. To consult with a psychotherapist on our team, you can contact us on fettle.counselling@gmail.com.