How To Recover From Burnout, According to a Psychologist ...Saudi Arabia

"Burnout" is a word you’re probably (and unfortunately) all too familiar with, whether through your own experiences or discussions with coworkers and loved ones. In a society where people have to work multiple jobs to survive, teachers are quitting, the “sandwich generation” is overwhelmed and more, it's no wonder that many people feel like they just can’t do it anymore, whether in their job and/or their caregiving role. And with all that, there seems to be no time to figure out how to recover from burnout.It can be hard to get up in the morning, feel motivated to get ready, concentrate and be energized at work. You may not feel passionate about what you do. You may go home after a long day at work and just doomscroll. It’s a defeating feeling, for sure. When you’re trying (and struggling) to simply stay afloat, the idea of recovering from burnout may seem impossible. It may sound like one more thing on an already long to-do list. You may feel the answer is to give something up, but not know what that thing could possibly be. Burnout (and even pre-burnout) can feel hopeless and exhausting.While those feelings are undoubtedly valid, common and understandable, we have to remember that feelings aren’t facts. There is hope. Ahead, a psychologist explains what burnout is, its symptoms and stages, how to recover from it and how long the recovery process may take.Related: Adopting This One Simple Phrase Can Prevent 'High Achiever Burnout,' According to Career Experts

What Is ‘Burnout,’ Exactly?

First, let’s start with a clear definition. “Burnout has been classified as an occupational phenomenon, which means it has more to do with someone’s working conditions than individual factors,” says Dr. Heather Hartman-Hall, PhD, a licensed psychologist and the Senior Director for Wellbeing and Mental Health at the MedStar Health Center for Wellbeing. “Burnout results from chronic overwhelming stress in your work setting.”“Work” is a wider umbrella than you may think, at least in this situation. It doesn’t inherently mean you’re getting paid for what you’re doing—case in point: caregiver burnout. “Caregiver burnout has been identified as not uncommon for family caregivers of relatives with significant needs,” she adds.One reason why it’s so important to get this clear definition is that, perhaps since burnout is a buzzy word, it’s often misunderstood as chronic fatigue, stress or depression. While those are very real and valid concerns, they're different, so the recovery may look different.“When you are looking at true burnout, it doesn’t subside quickly and easily, and can have a wide range of effects on your work and, more broadly, on your life,” she shares.Related: A Psychiatrist Says This Is the Absolute Worst Habit for Your Stress

What are burnout symptoms?

First identified by psychologist Dr. Christina Maslach, there are three categories of burnout symptoms: exhaustion, depersonalization and a lack of personal achievement. Dr. Hartman-Hall—who is also an Assistant Professor of Clinical Medicine at Georgetown University School of Medicine—breaks down each one: 

“You only need to experience one of the categories significantly to be considered to be experiencing burnout,” she adds.Related: The Sneaky Symptom of Chronic Stress Many People Miss, According to Doctors

Since burnout is complex and deeply rooted, there isn’t necessarily a quick and easy fix—especially if you still have to work—but there are steps people can take.The first step, according to Dr. Hartman-Hall, is recognizing when you’re experiencing burnout and what’s contributing to it. This informs the burnout recovery process, helping people identify next steps and necessary changes.“Often, things in the work situation need to change to address burnout,” she says. “Realistic demands, adequate resources and support, reasonable flexibility and autonomy make workplaces less likely to cause burnout.”However, as you may know, some jobs make that feel impossible. You may feel limited as to what you control, or you may have spoken up to your boss to no avail. What does Dr. Hartman-Hall suggest then? “In those situations, I try to support the individual in considering the pros and cons of staying in the situation, and if they decide to stay, to use strategies to mitigate the drivers of burnout where they can, such as maintaining good boundaries around work, connecting with supportive co-workers, refocusing on the reasons they do want to be there and controlling what they can control,” she says.Other suggestions she provides are recognizing and honoring your limits, being kind to yourself, realizing your reactions are likely normal, taking breaks, considering caregiver support groups and finding enjoyment and self-care outside of your work. Additionally, or if you don’t know where to start, she mentions talking to a trusted colleague, professional coach or mental health professional.Steps like those are especially helpful if, for whatever reason, you plan to stay in the environment that’s causing burnout. You can stay in the job, but the burnout (and addressing it) must be acknowledged. “Don’t ignore it or dismiss it as ‘part of the job,’” she warns. “True burnout can impact your mental and physical well-being as well as affect your work performance, and it can be contagious on a work team.” Related: 5 Signs You’re Dealing With ‘Golden Handcuffs,’ According to a Psychologist

The Burnout Recovery Stages

The recovery stages a person may experience after a burnout are pretty clear-cut. In Dr. Hartman-Hall’s experience, they look like this: 

“For severe burnout, I always [start] with a lot of support and may recommend taking a break and getting some rest and recovery as an important step before the person has the energy and focus to take additional action steps,” she adds.Related: 11 Subtle Signs You’re Stuck in a ‘Functional Freeze,’ Psychologists Reveal

As with many situations, the recovery time varies from person to person, and it’s important to be patient with yourself. Sometimes, Dr. Hartman-Hall sees one conversation identify the problem, clarify the cause and help the individual feel differently. Other times, the burnout is so severe that it can take weeks or months, she says, for a person to feel like themselves. “It may be difficult in some cases to recover from burnout if the drivers in your situation are unchanged,” she adds. “It can feel like you are trying to move through mud.”In short, recovering from burnout requires difficult and real—and beneficial—lifestyle changes.Up Next:

Related: This Is the No. 1 Sneaky Sign of Workplace Burnout To Look Out for Before It's Too Late, According to Career Counselors

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