Author – Yaroslav Grechken (He/Him) is a Registered Psychotherapist (Qualifying) and Clinical Intern at CCW. Yaroslav works alongside clients who are experiencing anxiety, burnout, relationship struggles, and loss of direction in their lives. Yaroslav supports his clients by focusing on the client’s strengths and working to develop individualized goals to help overcome their current challenges.
Understanding Burnout
Have you ever had that lingering fatigue that lasts for several weeks, making it tough to navigate life with all its beauty and marvellous experiences? I have and let me tell you—it was not pleasant. I recall that at times, all I could see was my exhaustion, and every little chore felt demanding and draining. Hoping that extra sleep would help, I was only disappointed to realize it is still there, and each day a new list of tasks and chores to tackle was waiting for me. Sound familiar?
We live in an ever-changing world, where multitasking and productivity are praised and socially rewarded. Life gets busy, and at times it just becomes too much for us —especially for those who are prone to wearing many “hats” and juggling different priorities at the same time. Some of us take on excessive responsibility, trying very hard and pushing through despite the subtle signals our bodies send. Although our perseverance and devotion associated with the desire to work hard and be there for others are admirable, we tend to dismiss the fact that our primary resource – our energy or “fuel” we need to perform is finite and requires recharging.
Burnout Definition & Signs
Many definitions have been proposed to describe burnout, with a common denominator: burnout results from prolonged exposure to chronic stress and is characterized by persistent fatigue and exhaustion. Originally defined as an occupational phenomenon, it was believed that workplace-related stress plays a significant role in maintaining burnout symptoms; however, this can occur in any area of life, such as studies, relationships, parenting, volunteering or other personal pursuits. In Merriam-Webster, burnout is defined as “exhaustion of physical or emotional strength or motivation usually as a result of prolonged stress or frustration.” Regardless of the cause, chronic stress can lead to persistent feelings of fatigue.
Burnout is often characterized by the presence of cynicism, reduced performance and exhaustion. Not surprisingly, when we feel drained, it becomes very difficult to stay hopeful and optimistic. Our bodies are living miracles, and during burnout, they try to convey an important message through chronic fatigue symptoms: you need some rest and nourishment. Feeling “burnt out” is not a weakness, but rather an attempt by your body to bring something incredibly important to your conscious awareness – that you deserve a break and that your needs require attention.
How to Overcome Burnout
1. Being gentle: self-compassion
Burnout does not happen overnight, and most likely, there have been a lot of things leading to this state. Acknowledging that you are human, have unique needs and need some extra love and tenderness now is crucial: gradually, you will start noticing what your body and soul need in any given moment, and by honouring these needs consistently, you will eventually start observing positive changes. In addition, letting go of judgment and self-criticism is paramount. How would you approach a friend experiencing something similar? I bet with some kindness and compassion and guess what – we all need it in moments when we are in distress or feeling “stuck”!
2. Sleep
Undoubtedly, sleep plays a major role in mitigating the effects of allowing our bodies and minds to recharge. Sometimes, individuals in a state of burnout report difficulty staying asleep or feeling tired when awoken. To counterbalance that, a sleep routine could be a game-changer. Try to keep your sleep schedule consistent and on track while allowing yourself to prepare your body and mind for sleep. Avoiding “stimulating” activities and excessive screen time before going to bed could be very helpful (yes, scrolling through TikTok feed on your phone or binge-watching your favourite thriller series might make it difficult to fall asleep on time). Please note that it is important to consult with a doctor when sleep becomes a major obstacle to getting quality rest at night; however, introducing simple sleep routines can be helpful and pay off in the long run.
3. Nutrition & Physical Exercise
I am sure you know about the benefits of a balanced diet in maintaining general well-being. More importantly, during burnout, your body needs nutrients that sustain energy for a longer period rather than high-calorie snacks rich in fats and carbohydrates. Although having “cheat meals” can bring a lot of comfort, do not forget about foods that nourish your gut microbiome, where many of the neurotransmitters responsible for our mood and motivation are produced. Make sure that your body gets enough water and nutrients while still allowing yourself to enjoy your favourite meals.
When it comes to physical exercise, researchers are convinced that mild to moderate regular physical activities can significantly improve our mood and energy levels. It might seem counter-productive: why would you exercise when feeling chronically tired and exhausted? Here is the answer: when we are exposed to chronic stress, it triggers the secretion of body chemicals, sometimes called stress hormones, which are naturally responsible for our fight-or-flight response when we face a significant life threat. For many, the surplus of energy we experience during stress makes us “freeze,” which often results in feeling anxious or restless. In the absence of a predator, the best way to release that energy and bring our bodies back to a state of calm is through physical exercise.
4. Self-reflection
Reflecting on what is happening and the significant sources of stress is incredibly important for gaining clarity on your needs and what is causing your energy depletion. While it is important to assess the external factors and circumstances that drain your energy, gradually cultivating self-awareness about who you are as a person and what matters most is key to long-term success. This can help you create a long-term vision of your strengths and vulnerabilities, allowing you to be selective about the people and activities you engage with, while remaining authentic and true to your core needs and values.
5. Healing through connection
We all need other humans to heal and grow; it is a part of our human nature! Reaching out to someone you trust and could possibly be vulnerable with could allow you to share your burden rather than struggling in isolation. Your go-to person maybe someone who has known you for a long time and can offer their empathy and compassion, which is fundamental when dealing with the symptoms of burnout. They also may provide you with some helpful practical strategies you can utilize. Researchers have proven that the likelihood of overcoming any distress or challenges with mental health is higher for those people who have a strong support circle and are able to rely on their loved ones for help when it is needed the most.
6. Therapy
Psychotherapy can be a safe and supportive space when exploring your current situation. A psychotherapist can assist you with understanding your needs and meeting you with both empathy and validation. In my work with clients experiencing burnout, I recognize the desire to feel heard and the willingness to overcome the chronic exhaustion. As someone who has been there, I acknowledge the importance of exploring the root causes of burnout while re-gaining your power and energy back with someone who believes in you and has your best interests at heart.
Although the word burnout has a negative connotation, it can be an invaluable awakening and transformative experience, allowing you to honour your needs and revisit your values and priorities. Symbolically, think of a phoenix rising from the ashes: this breaking point could serve as an opportunity to critically evaluate your life priorities and see how they align with your personal values and the resources you have at this point. Your needs, whether physical or emotional, matter and should always be considered to ensure that you feel energized and replenished throughout different stages of life.
