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When You're Feeling Drained. 5 Pillars to Overcoming Burnout.

Are you feeling drained and burned out? Here are 5 pillars to overcoming burnout and getting your life back on track.


By Roksana Fraczek | Dream-Career

Photo: shironosov via Canva


Do you ever feel like you're just running on empty? Like no matter how much you try to keep going, you just can't seem to find the energy or motivation to keep going? If so, you may be suffering from burnout.


Burnout is a state of mental, physical, and emotional exhaustion that can be caused by long-term exposure to stress. It can lead to feelings of cynicism, detachment, and a sense of ineffectiveness. If left unchecked, burnout can have serious negative consequences for your health, your career, and your overall well-being.

Fortunately, there are steps you can take to prevent and overcome burnout. In this blog post, we'll explore the five pillars to overcoming burnout: physical energy, emotional balance, mental clarity, a career that matters, and stress resilience competencies. By making small changes in each of these areas, you can start to feel more like yourself again and get back on track to leading a happy and healthy life.


Pillar #1 Physical Energy


Let's look at the basics first. Your body is the source of your life's energy. So, if you want to have the energy to do the things you love, you need to take care of it.


Even though it might sound simple, too many of us neglect our physical health in favor of other priorities. We don't make time for exercise, we don't eat healthy foods, and we don't get enough sleep. Instead, we spend our time in front of bright screens, skipping meals and satisfying our cravings with sugar.


But if you want to overcome burnout, it's important to start making your physical health a priority. Exercise is a great way to boost your energy levels and improve your mood. Eating healthy foods will give you the sustenance you need to power through your day. And getting enough sleep will help you feel rested and refreshed.


Of course, it's not always easy to make these changes. But even small steps in the right direction can make a big difference. So, if you're not ready to commit to a major lifestyle overhaul, try adding a few new healthy habits to your routine. Go for a walk every day, pack a healthy lunch, or turn off your screens an hour before bedtime.


Pillar #2 Emotional Balance


In addition to physical exhaustion, burnout takes an emotional toll. When you're constantly under stress, it's easy to get lost in your own emotions. Swinging between frustration and anger, anxiety and sadness, can leave you feeling drained and overwhelmed.

To find emotional balance, it's important to take a step back from your stressors and focus on what reenergizes you. Believe me, I know that going for a walk once won't solve all your problems but creating more of those micro-moments of happiness continually will reenergize your tanks.


Emotional balance comes from a series of many small choices throughout your day. It's about taking a break when you need it, saying no to commitments that don't bring you joy and making time for the things and people you love.


Pillar #3 Mental Clarity


When you're struggling with burnout, it's easy to be hard on yourself and beat yourself up for not being able to handle everything. But this only creates more stress and makes it harder to find a way out of the cycle of burnout.


Instead of beating yourself up, try to be more understanding and compassionate. Accept that you're human. You've been pushing yourself for so long that it's no wonder you're exhausted.


One of the best ways to regain mental clarity is to simplify your life. Make a list of your top priorities and figure out what you can let go of. This might mean saying no to social commitments, cutting back on work hours, or...decluttering your home.


The goal is to create more space in your life – both physically and mentally. When you have less to worry about, you'll be able to focus on the things that matter most to you.


Pillar #4 Career That Matters


For many of us, our careers are a big part of our identity. We pour our heart and soul into our work, and we want to feel like we're making a difference. But when our jobs become sources of stress instead of satisfaction, it's time to take a step back and reassess.


It's not always easy to find a career that we're passionate about. But if you're not happy with your current situation, it's important to explore other options. What are your skills and interests? What kind of work would make you feel fulfilled?


Don't be afraid to make a change, even if it means starting from scratch. It's never too late to find a career that you're passionate about. And remember, the key to a satisfying career is not necessarily what you do but how you do it.


So, if you're feeling burned out, ask yourself if there's anything you can do to make your job more enjoyable. Maybe you can delegate some of your tasks, take on a new project, or find a way to make your work more meaningful.


Pillar #5 Stress Resilience Competencies


The final pillar of overcoming burnout is stress resilience competencies. This refers to the ability to bounce back from stressful situations and manage our stress in a healthy way.

There are a few key competencies that can help us become more resilient to stress. First, it's important to have a strong support system. When we feel like we're struggling, it's helpful to have someone to lean on – whether that's a friend, family member, therapist, or coach.


Second, it's helpful to develop a healthy relationship with stress. Stress is a normal part of life, and it can actually be helpful in small doses. Learning to see stress as a challenge instead of a threat can help us become more resilient.


Burnout-free life


By implementing these five pillars into your life, you can start to overcome burnout and create a life that you love. It's not going to be easy, but it will be worth it. Start small and take one step at a time. Before you know it, you'll be on your way to a fulfilling and burnout-free life.


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If you liked this post and found it helpful, be sure to share it with your friends. We never know who might be silently going through a difficult time and might be in need of help. If you want to find out more about how to break the cycle of burnout and receive tips and resources to help you on your journey to recovery join the Newsletter below.


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