Our Life Coach's Tips For Handling Daily Responsibilities When Burned Out
It's all too easy to fall into the cycle of toxic productivity and forget that you can only accomplish so much during the day. But if "hustle culture" has taught us anything, it's that human beings have a limit and, regardless of gender, background, or occupation, everyone eventually pays the price in the form of burnout.
While burnout is often attributed to chronic work stress, you can also experience burnout from trying to juggle other responsibilities, including academic pursuits, family obligations, and relationship issues. When you strive to maintain a certain standard of performance at home or work without a healthy balance or outlet, it's bound to leave you feeling tired and stressed by the end of the day. If you're attempting to maintain an unsustainable routine, you risk falling into a state of emotional or mental burnout, which is often described as an overwhelming sense of exhaustion that gradually seeps into the various aspects of your life and drains your energy.
Although burnout is a common condition of the modern lifestyle, the effects of burnout can become debilitating if they remain unaddressed. To recognize and prevent burnout before it reaches this point, Glam consulted intuitive personal life coach Mason Farmani who exclusively shared his expert advice on how to avoid falling into the black hole of chronic burnout while managing everyday responsibilities.
Identify the warning signs
The first step in addressing burnout is recognizing the warning bells. While the signs of burnout manifest slightly differently for everyone, these six universal behaviors are likely indicators that you're dealing with burnout, according to Mason Farmani. The most obvious signs include chronic fatigue and persistent stress. However, as the stress and fatigue worsen, the consequences of burnout begin to affect your daily responsibilities. For instance, an individual with burnout may eventually notice a decline in their academic or job performance. They might catch themselves making certain mistakes at school or work that they feel are out of character due to the frustrating inability to concentrate.
Other telltale signs include depressive symptoms, such as neglecting routine self-care practices and a general loss of interest in activities that you once found enjoyable. What's more, you should also make note of your irritation levels, which is perhaps a lesser-known symptom of burnout. "Heightened irritability, impatience, or a short temper, especially in situations that wouldn't typically provoke such reactions, can be a sign of burnout," Farmani reveals to Glam in an exclusive conversation. "Be careful since this shows up the most with people closest to you." In other words, if you frequently snap at your friends or partner and find it difficult to regulate your emotions, burnout could be to blame.
Establish a routine and learn to prioritize
Thankfully, making the effort to take part in simple yet effective behaviors can prevent and ease symptoms of burnout. One of the best ways to manage burnout is to take a closer look at how you go about your everyday activities and assess your priorities. "Start each day by identifying the most important tasks," Mason Farmani recommends in an exclusive chat with Gam. "Prioritizing helps focus energy on essential responsibilities and reduces the feeling of being overwhelmed."
From there, you can schedule your day accordingly. "Create a daily routine that aligns with your energy levels," Farmani expands. "Consistent routines help streamline tasks and reduce decision fatigue." After you've identified the critical tasks, it helps to establish a routine that arranges your tasks in a way that feels less stressful. For instance, you can experiment with the two-minute rule to banish burnout. While this work habit may seem silly at first glance, it essentially acts as a stepping stone to help you develop a healthy and realistic routine that, with time, becomes second nature.
In short, any method that simplifies your to-do list makes accomplishing stressful tasks appear less daunting by breaking them down into digestible, bite-sized chunks. And, of course, you can always adjust your routine to accommodate your needs and shifting priorities.
Practice mindfulness
Mindless doom scrolling on TikTok and Instagram is out, and scheduled tech breaks are very much in. The term "mindfulness" tends to elicit scoffs and eye-rolls, but, frankly, the research on mindful behaviors and productivity speaks for itself. According to a 2019 study published in the Journal of Occupational Health Psychology, for instance, mindful practices can improve focus, decrease work-life conflict, and lead to greater job satisfaction over time. Similarly, a 2021 study in the Journal of Holistic Nursing found that mindfulness in the form of meditation not only decreases burnout but also improves resiliency and emotional regulation.
Therefore, Mason Farmani recommends incorporating techniques such as meditation or focused breathing to help you remain present and manage your stress levels. "Mindfulness can enhance concentration and preserve mental energy," Farmani explains to Glam in an exclusive interview. So, when you find yourself feeling overwhelmed or irritated, take a short break and practice a deep-breathing technique to recharge and regulate. "Whether it's a brief walk, connecting with nature, deep breathing especially with your eyes closed, or a moment of relaxation, these pauses can prevent burnout," says Farmani.
Set yourself up for success
There's something to be learned from the saying "a messy room equals a messy mind." If Marie Kondo lives by this rule, there must be some merit behind it, right? As it turns out, there is a connection between the state of your home or workspace and your emotional well-being. Maintaining an organized environment, at home or in the office, plays an undeniable role in your mental health and well-being. In fact, during our exclusive conversation with Mason Farmani, he explains that "our physical space influences our mind and energy," As such, a "tidy space can contribute to a more focused and efficient mindset, saving mental energy."
However, don't feel you need to contribute to your workload by completely revamping your workspace, as this will only exacerbate your stress. Instead, understand that sometimes even a slight adjustment to the physical environment is enough to cause a shift in your mental state. This might entail a thorough reorganization of your office or a simple de-cluttering. Either way, if you've been waiting for a sign to practice some organizational feng shui, this is it.
Don't be afraid to communicate your needs
When you feel that you're not functioning at the level you should be, this takes a toll on yourself and the people around you. "Communicating with loved ones about not being at your best can be challenging but important for fostering understanding and support," Mason Farmani tells Glam in an exclusive conversation. "It helps to have an agreement with your loved ones that when either one of you [is] not operating at 100% you communicate and ask for help." Farmani also adds that expressing your vulnerability fosters a relationship based on mutual understanding and support.
It's also beneficial to consider the other side of the coin in the sense that surrounding yourself with people who contribute to your stress and exhaustion will, conversely, hinder your progress. Communicating with the people you care about is essential, but as you make an active effort to heal from burnout, it's best to associate with people you feel can support you. Farmani warns against spending too much time around people who drain you emotionally and, instead, make time for the friends and family that elevate your mood and energy.
Ultimately, the key to recovering from burnout is learning how to balance your responsibilities by reassessing your priorities, practicing mindful habits, maintaining social boundaries, and curating a routine that works for your needs.