How to Fix Burnout Long Term


Have you found yourself completely drained from an activity you perform regularly? It’s not just normal fatigue, it could be burnout. Burnout is a common and ongoing issue that can affect anyone, regardless of where you spend your time. Whether it’s at home, work, school, or any other commitments, burnout can creep in and take a toll on your mental and physical health. It's important to address burnout not just as a temporary setback but as a condition that requires a long-term solution.

In this guide, we’re discussing what burnout is, why it’s dangerous, and how to fix burnout long term. We’ll provide you with techniques to help improve your mental and physical well-being now and in the future.

What Causes Burnout?

Burnout doesn't happen overnight. Instead, it builds up over time because of prolonged stress levels that have gone unchecked. One of the first steps towards learning how to fix burnout is identifying the underlying causes. Burnout can stem from various aspects of your life, each contributing to overall feelings of exhaustion and disengagement.

One of the most common causes of burnout is work-related stress. This might be because of a heavy workload, constant pressure to meet deadlines, and a work environment that doesn’t have the right levels of support and appreciation for its employees. Feeling overwhelmed by responsibilities and having little control over your work can create a sense of helplessness and frustration. Unclear job expectations and a lack of recognition can further exacerbate feelings of inadequacy and unhappiness, leading to burnout.

For students or anyone in a learning environment, academic success is another potential contributor to burnout. The challenging coursework, exams, and high expectations from parents or teachers can be overwhelming. The intense focus on doing well in class doesn’t leave much room for relaxation or other helpful extracurricular activities. It’s a self-feeding negative cycle that can lead to chronic stress and fatigue.

Home and family responsibilities can also lead to burnout, especially when combined with other stressors. Managing a household, taking care of kids or older relatives, and dealing with financial pressures can be physically and emotionally draining. Juggling multiple roles without feeling the right level of support can create a sense of being overwhelmed and undervalued. The lack of time for self-care and relaxation can make it worse and can easily lead to burnout.

Symptoms of Burnout

Learning how to fix burnout means recognizing its symptoms. Burnout can affect you both mentally and physically, and the signs are frequently mistaken for other conditions.

Some common symptoms to watch out for as you learn how to fix burnout include:

  • Persistent fatigue
  • Insomnia or other sleep disorders
  • Difficulty concentrating
  • Irritability
  • Frequent headaches
  • Muscle tension
  • Changes in appetite
  • Feelings of cynicism or detachment
  • Decreased performance and productivity
  • Weakened immune system

Additional Info: Burnout is often caused by stress. Learn more about how stress affects your health after this.

How to Fix Burnout

Finding effective methods for how to fix burnout at work, home, school, or anything you do takes a well-rounded, long-term approach. The key to how to fix burnout is implementing changes that promote both your mental and physical health. This gives you a more balanced and fulfilling lifestyle.

One effective way to start is by prioritizing rest and relaxation, including the use of tools like zero gravity recliners to alleviate stress and boost how the body heals itself. Alongside rest, other techniques for how to fix burnout can make a significant difference.

Try these methods:

  1. Prioritizing rest and relaxation
  2. Eat healthier foods for better energy levels
  3. Improve sleep quality
  4. Stay active to fix burnout
  5. Start journaling for mental health
  6. Get a massage to fix burnout
  7. Seek out social support for burnout

1. Prioritize Rest and Relaxation for Burnout

Rest is essential for how to fix burnout at work, home, school, and anything you do. Finding ways to relax and unwind significantly reduces stress levels and promotes overall well-being.

For example, using zero gravity chairs to manage stress levels gives you a versatile tool for mental and physical wellness. These chairs are designed to elevate your legs above your heart, which reduces excess pressure on your spine and helps deepen your relaxation. Regular use of a zero gravity chair can also improve circulation, ease muscle tension, and provide a much-needed break from daily stressors.

Additionally, they’re the perfect tool for combining other calming methods like mindfulness meditation. Zero gravity meditation elevates your experience and helps you with how to fix burnout to start feeling better. Apps like Headspace and Calm offer guided sessions that can fit into a busy schedule, helping you carve out moments of peace and relaxation.

2. Eat Healthier Foods for Energy Levels

What you eat has a direct impact on your energy levels and mental state. A balanced diet filled with nutrients to support physical and mental health is key. Incorporating a variety of whole foods like fruits, vegetables, lean proteins, and whole grains into your meals provides the vitamins and minerals you need to keep your body and mind functioning at top levels.

Avoiding processed foods and excessive sugar can help maintain stable energy levels throughout the day. You also need to make sure you’re drinking enough water to prevent fatigue and promote overall health. Simple dietary changes can make a profound difference in how you feel and function daily.

Bonus Info: Many of us make poor food selections when overcome with stress. Learn tips for how to avoid stress eating after this article.

3. Improve Sleep Quality to Fix Burnout

Quality sleep is crucial for how to fix burnout. It’s not just about the number of hours, but making sure you get more restorative sleep each night. Good sleep hygiene practices can help ensure you get the restorative sleep you need. Get on a consistent sleep schedule by going to bed and waking up at the same time every day, too, as it helps regulate your body's natural circadian rhythm.

Creating a calming sleep environment is also important. Keep your bedroom cool, dark, and quiet to help you get better sleep. Consider using blackout curtains to block out light and a white noise machine to eliminate disturbances. Avoiding screens before bedtime and engaging in a relaxing night time routine, such as reading, taking a warm bath, and using your zero gravity chair can also improve your sleep quality, helping with how to fix burnout.

4. Stay Active to Fight Burnout

Regular physical activity is a powerful tool for how to fix burnout, as well. Exercise releases endorphins, which help improve your mood and reduce stress levels. Low-impact exercises like yoga, tai chi, or walking can be particularly beneficial. These activities are gentle on your body and can effectively reduce stress and tension without causing additional physical strain. 

Incorporating stretching into your routine can also relieve muscle tension and improve flexibility. You don’t have to stay active 24 hours a day. Even a short walk can provide a mental break and boost your energy levels, helping you feel more refreshed and less overwhelmed.

5. Start Journaling to Avoid Burnout

Writing down your thoughts and feelings can help you process emotions and reduce mental clutter. It’s a simple practice that can have a positive impact on how to fix burnout. This kind of daily reflection lets you spend a few minutes each day considering your experiences, seeing things you are grateful for, and noting any challenges you faced throughout your day.

This practice can provide perspective and clarity, making it easier to identify patterns that contribute to burnout. Journaling can be a useful tool for setting and tracking personal goals, too. By breaking down large tasks into smaller, manageable steps, you can make them seem less overwhelming and more achievable.

6. Get a Massage to Fix Burnout

Massage therapy is another effective method for how to fix burnout that gives you physical and mental benefits. Regular massages can help reduce muscle tension, improve circulation, and promote relaxation, all of which are essential for recovering from burnout. The physical touch involved in massage therapy triggers the release of endorphins and other natural painkillers in the body, helping to reduce stress and enhance mood. Additionally, massages can lower cortisol levels, a hormone associated with stress, leading to an overall sense of well-being.

Scheduling massages regularly can be financially draining and logistically challenging. Instead, many have turned to air pressure massage zero gravity chairs or zero gravity chairs with vibration massage. These features bring the experience of massage to the comfort of your home and at your leisure. Furthermore, they combine with the other health benefits of zero gravity chairs to elevate your overall experience.

7. Seek Social Support for Burnout Feelings

Last, but not least, on our list of how to fix burnout is seeking social support. Connecting with others provides emotional support and helps alleviate feelings of isolation. This makes it effective for how to fix burnout at work, home, school, or elsewhere. Sharing your experiences and feelings with friends, family, or colleagues can offer comfort and insight. Their support can be invaluable during times of stress, providing a sense of connection and understanding.

You might also consider any helpful support groups where you can connect with others facing similar challenges. Sharing strategies and experiences with peers can help you feel less alone and provide new coping mechanisms.

How to Fix Burnout At Work

Finding opportunities for how to manage stress at work is crucial for keeping up your productivity and looking after your overall well-being. Prolonged work-related stress can lead to significant physical and mental health issues, but there are effective strategies to help minimize these effects.

To help with how to fix burnout at work, consider these techniques:

  • Set clear boundaries: Establishing clear boundaries between work and personal life is essential. Avoid checking work emails or taking work calls outside of office hours. Communicate your availability clearly to colleagues to ensure your personal time is respected.
  • Take regular breaks: Frequent breaks during the workday can help maintain focus and reduce stress. Step away from your desk for a few minutes every hour to stretch, take a walk, or just relax.
  • Delegate tasks: Don't hesitate to delegate tasks when possible or necessary. Distributing responsibilities can help you manage your workload more effectively and prevent feeling overwhelmed.
  • Practice mindfulness: Incorporating mindfulness techniques like deep breathing exercises or short meditation sessions is another method for how to fix burnout at work. Taking a few minutes to practice mindfulness can improve concentration and reduce anxiety.

Start Fixing Burnout Long Term

Burnout is a complex condition and set of emotions. This makes learning how to fix burnout of vital importance for your mental and physical well-being. With a few lifestyle adjustments, you can manage and find effective techniques for how to fix burnout long term. The journey to recovery is personal and ongoing so experiment and find what works best for you.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.