How Do I Recover from Burnout?
Reviewed by our psychologist : Nine Gramberg
Burnout is incredibly serious. This means you’ll go through three stages of recovery and it will take time. How long burnout and recovery lasts will depend on which phase you’re in, the approach you choose, and your specific situation.
How Long Does Burnout Last?
It takes an average time of three months to a year to recover from burnout. How long your burnout lasts will depend on your level of emotional exhaustion and physical fatigue, as well as if you experience any relapses or periods of stagnant recovery.
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What Are the Stages of Burnout?
To recover from burnout, you’ll need to go through three stages. This will help you learn to manage stress differently. Working can actually help you to recover if you build it up gradually and under the guidance of a (company) doctor or psychologist.
Recovering from Burnout: the 3 Stages
You recover from burnout in three stages:
- Acknowledge and accept that you have burnout and take the time to rest.
- Make a list of the things that are making you feel stressed and creating problems.
- Put solutions in place that will help you take back control over your life.
It’s also wise to seek support from people in your social circle. Your family and friends will probably be keen to help you. Pick someone you trust and tell them about your situation. This will speed up your recovery in all three stages.
1. Acknowledge and Accept
The first stage of recovering from burnout begins when you recognize what’s going on. Only once you’ve acknowledged and accepted that you have burnout, can you start to do something about it.
Take a look at how this tension has built up and what situations, thoughts and events are contributing to it. Share your findings with people you know and seek support.
2. Create Structure
Figure out what’s draining your energy and what you’re doing to restore that energy and create balance. Focus on creating a clear structure to your day, with plenty of time for relaxing activities.
Pinpoint the causes of the problems you’re experiencing, such as stress at work. Other common causes of burnout include perfectionism, a strong sense of responsibility, being under too much pressure, and having trouble setting boundaries.
3. Put Solutions in Place
Come up with solutions for the problems you’re experiencing. For example, recovering from burnout involves learning to confront your problems more quickly, setting boundaries, and living according to your values.
Try putting these solutions into practice. Take back control and create a balance between moments of exertion and relaxation. Tip: Read on to find out what you can do to help yourself if you’re suffering from burnout.
What to Do If You’re Burned Out
There’s a number of things you can do to help regain control over your life. These are the best remedies for burnout:
- Make sure you’re getting enough rest
You should always relax after exerting yourself. Make sure you’re getting plenty of rest to give your body time to recharge.
- Structure your day
Having structure in your life creates peace of mind. Eat at set times, build rituals into your daily routine and avoid putting yourself under too much pressure.
- Figure out what gives you energy and what drains your energy
Make sure you’re balancing out your activities. Once you’ve figured out what drains your energy, balance that out with things that restore your energy.
- Learn to set boundaries
Saying “no” is the best way to prevent stress. Turn things down if you don’t want to do them or you’ve got too much on your plate.
How Long Does It Take to Recover?
How long it takes for you to recover will depend on which stage of burnout you’re in. The longer it takes for you to admit that there’s a problem, the longer your recovery time will be. Additionally, taking a really proactive approach to recovery will speed things along – for example, if you involve a psychologist.
On average, you’ll usually start to see the first signs of recovery after a few months of treatment. Full recovery can take over a year, depending on your specific situation. Fortunately, even partial recovery is already a huge step forward.
Help with Burnout
If you’re experiencing burnout, your physician or a psychologist can help you with this. Get in touch and talk about what you’re going through. This is the first step to helping you feel better about yourself again. Together we’ll come up with coping strategies that suit you and your life. If your request for help does not fit with iPractice, we will also help you find suitable care with other care providers.
Do you want to recover from burnout or do you have questions you’d like to ask? Give us a call on +3120 214 3928 and we’d be happy to discuss it with you personally.