Jan 2, 2022 4 Things You Can Do To Ease Burnout

Perhaps you feel like you never have a moment to yourself. You work long hours, and when you’re not working, someone is always depending on you for another obligation. When you finally do have some unscheduled time, you have no motivation to pursue hobbies that you used to love. Instead, you just feel drained. If you’ve been stretching yourself too thin, you’re probably suffering from these telltale signs of burnout. 

Maybe you’re a parent with young children, or you’re always offering help to friends and relatives. Or perhaps you’re a student trying to balance college classes and a job and the signs of burnout are becoming more apparent. No matter what your responsibilities are, you know that you can’t handle it all anymore. Here’s how to start taking steps to ease your burnout. 

1. Say “No” 

You might feel like you can never turn down a request for help. You’re always the first to put your name on a volunteer sign-up sheet or offer to host a holiday gathering. You never want to turn down social invitations, either so you rarely get any “me time,” even on the weekends. But trying to commit to everything will leave you exhausted. And when you’re feeling the effects of burnout, you won’t be able to truly enjoy all of the activities in your schedule. 

It can be hard to get comfortable with saying “no.” But you have every right to take some time to yourself! Try designating a couple of evenings or afternoons purely for “me time” – you can even write it down in your planner. If someone asks you to pitch in with something during those blocks of time, politely tell them that you’re not available. 

2. Make Time to Unplug 

If you always have your notifications on, you might feel like you’re “working” even when you’re technically off the clock. Someone is always demanding your time and attention. You don’t get to just “be.” Even if you’re trying to take a nap, watch a movie, or cook dinner, you feel the pressure to respond to whoever is reaching out. 

Try turning off your notifications for a weekend just to see how you feel. You can always check messages from your friends on your own time, but you don’t have to be available 24/7. While you might not always be able to turn off your notifications, it can be a nice change of pace when you want to enjoy your downtime with no interruptions. 

3. Set a Bedtime 

You’ve been working all day, and the sky outside your window is starting to get darker. When you glance at your to-do list, you realize that you technically could call it quits for the day – but there are also a few other tasks that you could take care of. Instead of getting up from your desk and signing off, you decide that you should keep working. Before you know it, you’ve stayed up much later than you planned, and you know you’ll be exhausted tomorrow. 

If this scenario sounds familiar, it’s time to set a strict bedtime! You’ll be able to end your workday at a reasonable hour so that you’re not working overtime every day. 

4. Seek Therapy 

Sometimes, your burnout is rooted in a mental health condition. If you suspect that you’re also dealing with anxiety, depression, or another mental health issue, it’s time to talk to a therapist. But even if you just need to get your feelings off your chest, talking to a therapist can bring some relief! When you’re feeling overwhelmed, having someone to talk to can be healing. 

Overcoming & Preventing Burnout with CBT

Cognitive-Behavioral Therapy (CBT) can be highly effective in addressing burnout and preventing its recurrence. When dealing with burnout, CBT helps individuals recognize and modify the negative thought patterns and behaviors that contribute to their exhaustion and stress. It teaches them to identify the cognitive distortions, such as all-or-nothing thinking or catastrophizing, that often accompany burnout and replace them with more balanced and realistic perspectives. By addressing these cognitive factors, individuals can gain better control over their reactions to stressors, reduce feelings of overwhelm and develop healthier coping strategies.

In terms of prevention, CBT equips individuals with valuable stress management skills that can be applied proactively to avoid burnout in the future. It helps individuals develop better self-awareness and self-regulation, allowing them to recognize the signs of excessive stress and take steps to address it before it escalates into burnout. By teaching individuals how to set boundaries, manage time effectively, and practice self-care, CBT empowers them to build resilience against burnout and maintain a healthier work-life balance. Additionally, CBT can help individuals develop problem-solving skills and assertiveness, enabling them to navigate work-related challenges more effectively and reduce the risk of burnout in high-pressure environments.

Are you suffering from burnout? Talking to a therapist can help you identify signs of burnout and support you in recovering. For many, the therapy cost associated with CBT is worth the peace of mind that it brings to your life. If you’re considering searching, “CBT therapy near me,” reach out to us today to discuss your options for scheduling your first in-person or online CBT therapy session. 

Specializing in therapy for women, Delia Counseling Services provides quality Cognitive Behavioral Therapy (CBT) for self esteem, anxiety, depression, grief and loss, relationship concerns, and life transitions. Susan Delia, LCSW, provides in-person therapy in Yakima, Washington including zip codes 98902 and 98901 and beyond, as well as online therapy across the states of Washington and Florida.