Getting Over Extreme Burnout

Burnout is an incredibly frustrating thing to experience. Especially when there’s so much that you want to get done, but you just can’t get yourself to do it. You kind of feel like you’re running in circles, going nowhere fast.

Also, you are MENTALLY & PHYSICALLY tired!

Trust me, I completely understand how you are feeling because I have been there before.

I experienced extreme burnout during my first year of running my own business & let me tell you, it took me a good 6 months to figure out how to get myself back together. It felt like I was constantly stressed & frustrated. It seemed like no matter how hard I tried, I just couldn’t get myself to focus & get anything done.

I got to a point where I just felt like working in my bed and taking naps constantly because I was so drained. But, it NEVER worked. Nothing.. NOTHING seemed to work & I just felt so lost and confused. I so badly wanted to get this figured out & continue moving forward, but I just didn’t know what to do or how to get there.

After dealing with what I describe as an extreme level of burnout for about 6 months, I can finally say that I was able to figure out how to climb out of the dark whole that I accidentally worked myself into. It took lots of hard work. Lots of trusting the process. Lots of making myself stand back up even though I just wanted to stay down at times because it was easier… and less disappointing.

If you are here reading this post, I’m assuming that means that you are experiencing something similar. You are experiencing some level of burnout & you are trying so hard to figure out how to get to the other side of it. I’m here to tell you that you can absolutely get to the other side! No matter what situation you are getting burnt out from, I understand that all you want to do is feel excited and energized about what you are doing. But all you feel is exhausted & don’t feel like doing a thing. 

You want to get it figured out, but can’t seem to figure out how.

I hear you!!!

Trust me, if I can get to the other side of the level of burnout that I was feeling, so can you!Since I know how frustrating it is to feel burnt out & figured out how to get out of extreme burnout, I wanted to share some tips that helped me get to the other side. These are the tips that helped me get over extreme burnout and how I managed to keep myself going, even though I really wanted to throw in the towel at times!
Related: A step-by-step guide to getting your motivation back, How to Handle Stress & Overwhelm

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GIVE YOURSELF A BREAK

My number one tip is absolutely, without a doubt, TAKE A BREAK. When I say take a break, I mean give yourself a real break. I spent months trying to just lay down and give my body a rest, but I wasn’t giving my mind a rest. Meaning, I while I was laying there, I was still thinking about everything I still needed to do & trying to come up with a plan to get those things done. I would find myself scrolling on Pinterest trying to find helpful advice & get the inspiration I was so desperately looking for. 

Related: How slowing down & taking time off can change everything / Signs you need to take a break

I was doing this pretty much everyday for several months, everyday getting more and more frustrated because I wasn’t getting anywhere. I was feeling an active resistance in my mind, just couldn’t focus on ANYTHING. Which was even more frustrating because I felt like I had so much to do and I was so deep in a mental funk that I couldn’t even figure out how to be productive. 

It wasn’t until my business coach told me to take 3 FULL DAYS rest to do nothing. Clear my plate for 3 FULL DAYS and let myself [especially my mind] rest. The thought of taking 3 full days can be a really daunting thought at first. I thought there was no way I can take off 3 days because I have SO MUCH to do! 
Related: 5 Steps For Getting Back On Track & Shifting Your Mindset

But, it was either take the break, or let myself struggle with burnout & being productive. So, I took the break. I had to tell myself that this is what I needed to reset because what I had been doing thus far just wasn’t working. Sometimes, you just need to allow yourself to surrender and trust that this will work. I had to convince myself that what I was currently doing obviously wasn’t working & I HAD to try something different.

It did work. I came out of the 3 day break just feeling so much lighter and calm. My energy started coming back and I could just feel the difference. I am so happy I decided to trust that it would work because I would still be in that mental funk if I didn’t.

Take the break, friends. Like, a real break. It can be the best thing you do for yourself [& your business, if applicable!]. 

ARE YOU TRYING TO DO TOO MUCH?

The answer is probably: YES! Holy moly, I was trying to do too much at once, it’s no wonder I started feeling burnt out when I looked back at everything I was trying to do. It’s really important that you take a step back and really think about all that you are doing and trying to do and if it’s really worth your time & effort at the moment.

However, I’m glad that I was trying to do a little bit of everything because I was able to figure out where I really wanted to focus most of my time. Everyone always tells you not to try to do too much at a time, which I agree because you simply can’t. But, if you find yourself getting overwhelmed, make sure you take a step back and really figure out what is worth your time at the moment and what can take a back burner.
Related: 8 ways you are probably holding yourself back without even realizing it, 9 things to stop doing to get the most out of life, How to improve your mindset

Being able to identify the things that overwhelm you the most will be helpful in figuring out what you can hold off on at the moment. It’s OK to not do everything at once! This was also where I found it helpful to hire a business coach, because she was able to help me identify where I should be focusing my time and would give me the OK to hold off on some other things.

When you give yourself permission to let go of some things, you are letting your mind focus on ONLY the things that are really important at the moment. Trying to do too much is just exhausting.

JOURNAL & JOURNAL SOME MORE!

Am I sounding like a broken record yet? If you’ve read any of my other posts, you know that I’m a HUGE fan of journaling! I’ve mentioned journaling so many times in my most recent posts and you’re probably like, “OK Jess, we get it! You think journaling is great.”
Related: The Power of Journaling

I’m just saying… Maybe if I keep talking about it, you’ll start believing me!

Anyways.. journaling about what’s going on helps with getting everything out of your head and onto paper. Sometimes, things can get all bottled up in your mind & it can be confusing to figure out what to do about it.

>> 50 Journal Prompts For Self Reflection & Self Discovery
>> 30 day journal prompt challenge

Journaling is one of my favorite things to do to start my work day because it helps me get some kind of clarity. It helps me understand what is going on in my mind and what I am struggling with that particular day so that I can work through them. Sometimes when I have a lot going on in my mind, I can write 2 full pages back to back. I highly recommend giving it try!

TALK ABOUT IT

In addition to writing about what’s going on, I also find that talking to someone helps as well. This doesn’t necessarily have to be in a therapy session, it can be a friend or anyone who you trust with what is going on at the moment. I’ve noticed that there’s certain people that are easier to talk to about certain things. But, just talking to someone about what’s going on can make a HUGE difference. 

Not to mention, they can help you see more clearly & in different perspectives. Just talking to someone about something that is unclear to you might provide you with some great insights and perspectives. There are just some things that are helpful to seek help from and this is definitely one of those things because it can be difficult to figure it out on your own!

MOVE YOUR BODY/EXERCISE

I think everyone can agree that you feel so much better after getting in a good, sweaty workout. Even though you feel like just sitting on the couch all day doing nothing, just getting up and getting your sweat on can help turn your mood around. 

I have been going to the gym first thing in the morning on weekdays for a year and a half now and it has been a game changer for me! Going to the gym early has ultimately helped my mental health, helped me stay on track with my workouts and has become my non-negotiable. Some of my best workouts have happened when I felt like I didn’t want to workout.
Related: Why I made the transition to 5am workouts, 3 Tips for Early Morning Workouts, My Fitness Journey | Choosing Yourself First, Finding balance in your life / Creating a balanced lifestyle

However, I do agree with giving your body a physical rest if that’s what you feel like you need. As long as you don’t continue to stay there. Give yourself a rest from the gym and get right back into it. I personally did this a couple times and I think this is also a good idea if you feel that’s what you need. Definitely listen to your body!

SEEK INSPIRATION, WHEREVER IT MAY BE

For me, I get inspired by reading into and watching other women do what I want to be doing. I love to watch YouTube videos and even insta-creep. There’s something about seeing others killin it that gives me inspiration to keep going.

HOWEVER….

Try not to get too consumed by social media! There is such a thing as too much of a good thing. If you find yourself going down a rabbit hole and not getting much benefit, it might be a good idea to turn it off.

This might not work for everyone! But, this is something that works for me. Maybe you find inspiration in other ways?? If you do, maybe try exploring that and see if it helps you at all!

READ A GOOD BOOK

I have also been talking about reading a lot lately. I’ve been talking about it a lot, because it really has helped me a lot. I’m not usually one to enjoy reading, but I have found reading to be very helpful when I was going through burnout.

I remember feeling desperate to find answers. I actually craved reading, which was odd for me, because I usually don’t like reading. But, I ordered some books and I started feeling myself get motivated.

I would give myself time to myself, away from social media, away from work to just read for 30 minutes to an hour. I was hooked and I actually started feeling better. But, you have to be consistent with it.

I mention about 5 books in my post A lot can happen in just ONE year, but here are my 3 favorites right now that I can’t stop talking about! CLICK HERE to browse more of my faves 🙂

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I hope you found these tips helpful! Trust me when I say I understand how frustrating burnout can be. I was struggling with burnout for what felt like 6 months and I just couldn’t seem to pull myself together.

For me, giving myself a break and taking a step back from everything is what really helped bring myself back together. When I’m in a constant state of chaos and overwhelm, it’s hard to do just about anything & I think that’s true for a lot of people.

Just know that you are not the only one going through this and you are going to come out on the other side stronger and more knowledgable than you were before! These times can be seen as a great learning experience and opportunity for growth. Coming out on the other side of the burnout, you will have a better understanding of yourself and know more about what to do and not to do in the future!

>> Self Care Planning Worksheet
>> 50 Journal Prompts For Self Reflection & Self Discovery
>> 5 Tips For Crushing Your Goals

Xx,
Coach Jessie Shibko