Author Topic: Advice onhealing burnout  (Read 5492 times)

asauer

  • Pencil Stache
  • ****
  • Posts: 848
  • Location: North Carolina
Advice onhealing burnout
« on: December 18, 2016, 06:55:46 AM »
I need advice on how to heal from burnout.  I just accepted a new job which I'' very excited about.  I'm leaving a VERY toxic work environment which has completely burned me out- interrupted sleep, can't concentrate, not being able to be present, constant exhaustion etc.  I will have about 2 weeks off between my last day in present job and starting my new job.  How should I spend that two weeks to heal, become present for my family and be able to start the new job with the energy it deserves?  Thanks!

ender

  • Walrus Stache
  • *******
  • Posts: 7402
Re: Advice onhealing burnout
« Reply #1 on: December 18, 2016, 07:05:10 AM »
Can you ask for more than two weeks between the jobs?

Exercise is normally good to combating stress.

Playing with Fire UK

  • Magnum Stache
  • ******
  • Posts: 3449
Re: Advice onhealing burnout
« Reply #2 on: December 18, 2016, 07:10:36 AM »
For me it's creating something. Doesn't need to be art: DIY works just as well. Is there a task that nags at you that you could complete in your time off?

I agree with ender that more than two weeks would be better.

How long do you have before you leave this work? Can you coast and only work your hours/avoid meetings/stop whatever projects are stressing you out so that you have time to start your mental health recovery?

Lots of people would say meditation, have you tried this in the past?

asauer

  • Pencil Stache
  • ****
  • Posts: 848
  • Location: North Carolina
Re: Advice onhealing burnout
« Reply #3 on: December 18, 2016, 07:22:36 AM »
I will put in my notice tomorrow and yes, I will definitely be working only 49 hours while I transition my projects.  I negotiated w/ the new place for the extra week so I don't feel comfortable now asking for more.

shelivesthedream

  • Walrus Stache
  • *******
  • Posts: 6744
  • Location: London, UK
Re: Advice onhealing burnout
« Reply #4 on: December 18, 2016, 07:43:32 AM »
Don't set an alarm clock. Let your body wake up when it's ready to. Your body is good at self-regulation your sleep needs, and two weeks seems like a good length of time to catch up and reset.

Playing with Fire UK

  • Magnum Stache
  • ******
  • Posts: 3449
Re: Advice onhealing burnout
« Reply #5 on: December 18, 2016, 08:26:46 AM »
I will put in my notice tomorrow and yes, I will definitely be working only 49 hours while I transition my projects.  I negotiated w/ the new place for the extra week so I don't feel comfortable now asking for more.

Understandable. In that case, I'd push the idea of getting started on the burnout-salve while you are working out your notice. Going to bed earlier, doing a short burst of exercise (until you feel you lungs are about to explode) and maybe a walk at lunch (time?) could give your mind and body a little bit of TLC.

Ferrisbueller

  • 5 O'Clock Shadow
  • *
  • Posts: 75
Re: Advice onhealing burnout
« Reply #6 on: December 18, 2016, 09:05:14 AM »
Exercise is a huge help.  Try swimming or running, both are quite meditative.  A walk in the woods or mountains is also a great tonic. Eat well. Drink water. Get sleep (give the caffeine and booze a miss for awhile if you can). Spend time with your friends and family.  Laugh.

Also to try stop burnout in your next job try working on your internal dialogue about where work is in your priorities;

- think about the things you're thankful for
- think about what's REALLY important in life, your health, family
- is your job you?
- is your job really worth jeopardising your health/relationships for
- try not to take yourself too seriously

Think about all of the above EVERY DAY or even several times a day- you need to work on your mindset.

however you feel about work/career don't let it define you - it's just a job and if got sick and couldn't work anymore your company would replace you in a heartbeat.  You are not as vital to your employer as you might think.

Some of the above might seem like new age, naval gazing bullshit but they help me.

Having a stache is a huge practical help too :)

big_slacker

  • Handlebar Stache
  • *****
  • Posts: 1350
Re: Advice onhealing burnout
« Reply #7 on: December 18, 2016, 05:47:11 PM »
I highly recommend meditation, specifically the headspace app sport performance series. Although it's obviously tailored for sport performance it involves getting into the zone and then dropping in non-judgmental questions about defining self with performance, work, results, etc. and letting whatever is in there bubble up, process and so on.

Also doing something physically active outside is a HUGE help. Could just be walking in the woods alone with yourself. Or it might be biking, swimming or running as others have suggested. But the formula is definitely being out of your domicile and moving through space with time to think or not think.

Good luck, I've been there with the work burnout and it sucks but it's a great thing when you move on.

asauer

  • Pencil Stache
  • ****
  • Posts: 848
  • Location: North Carolina
Re: Advice onhealing burnout
« Reply #8 on: December 18, 2016, 06:10:28 PM »
Thanks all.  I am a marathoner so that has probably been the thing that has kept me from going completely insane.  I will definitely try the app and sleeping.  I will enjoy remembering what sleep is.

bestname

  • 5 O'Clock Shadow
  • *
  • Posts: 70
Re: Advice onhealing burnout
« Reply #9 on: December 18, 2016, 07:16:29 PM »
I suggest the following: being in nature, connecting with people that you care about, exercise, and meditation. Specifics are up to.

Congratulate yourself!! You did it! You left a situation that was not working for you rather than just giving up and getting by. You have achieved what many people are not able to. You're a badass!

I think you will not have a problem recharging in two weeks. You will probably be excited to start your new gig well before you use up your time off.

Daisy

  • Handlebar Stache
  • *****
  • Posts: 2263
Re: Advice onhealing burnout
« Reply #10 on: December 18, 2016, 08:53:31 PM »
Great advice so far!

I agree with being out in nature as a change of scenery and form of meditation.

When I got (happily) laid off about 5 years ago, I took a lot of long walks around my neighborhood, sometimes without a set destination. I had time on my hands! I discovered new little nooks, which is actually how I found my next and current residence when I decided to downsize a few years ago. I discovered new things about the area I lived in. Took long walks at my nearby beach. Spent one afternoon in the water and let the strong current just drift me down the shore for a long while. It was awesome and mentally refreshing!

mc6

  • Stubble
  • **
  • Posts: 242
Re: Advice onhealing burnout
« Reply #11 on: December 18, 2016, 09:01:25 PM »
1.  Do some exercise.  2.  Take a long hot bath tub soak with Epsom salts.  3.  Then go to bed.  That should feel amazing.

mwulff

  • Bristles
  • ***
  • Posts: 329
Re: Advice onhealing burnout
« Reply #12 on: December 19, 2016, 12:24:32 AM »
I disagree a little with what has been posted so far.

What has happened to you is that you have soaked your body in Cortisol for a very long time. The cortisol hormone regulates the fight or flight response. Prolonged exposure to cortisol leads to some very nasty things happening.

For the longest time exercise was viewed as the ultimate cortisol solving solution, but it turns out that it is not true. When your body is running on fumes the last thing you want is to add exercise-fuel to the fire.

Modern research indicates that there are some things that have a positive effect on cortisol levels:

1. Don't exercise. Take walks, nice quiet leisurely walks. Preferably in forests or other green areas. But getting out in nature actually really helps. Research indicates that looking green plants actually does something to our bodies, the primitive primate mind remembers the safety of the trees and the ample food of lush areas.

And take as many walks as you like..

2. Eat healthy foods if possible. Skip the coffee, colas and other stimulants. Also quit any drugs or alcohol. They will all make it worse.

3. Try to improve your sleep. Turn off lights 30 minutes before bedtime. Make your bedroom dark and with no distractions. Turn off computers, phones, tv's about 30 minutes before you go to sleep. Give your body time to calm down and produce the melatonin you need to go to sleep.

4. Mindfulness meditation has been shown to do a lot of good. If you can manage that on top of 1-3 it will help. Guided audio meditations are available on iTunes, youtube anywhere. Pick one that you feel comfortable with. Again research shows a remarkable change in brain activity during these meditations

With only 14 days of "healing"-time this is what I would do. I might add that I live with a doctor who has a lot of experience working with burnt out people, so this is not taken from thin air. I would prioritize steps 1-3 and optionally 4.

Optimally you need at least 6 weeks to completely recover to the point of being able to exercise again. But you can go a long way in 14 days and hopefully set a pattern you can continue in your new job.

Good luck

Playing with Fire UK

  • Magnum Stache
  • ******
  • Posts: 3449
Re: Advice onhealing burnout
« Reply #13 on: December 19, 2016, 01:29:52 AM »
Hey mwulff, that sounds interesting. Do you have a source or some recommended reading?

I've definitely felt in myself that hard exercise is beneficial when still in a high stress situation. Are you saying that this is not helpful or that intense recovery requires a different approach to general stress management?

Thanks for sharing.

mwulff

  • Bristles
  • ***
  • Posts: 329
Re: Advice onhealing burnout
« Reply #14 on: December 19, 2016, 02:18:45 AM »
Hey mwulff, that sounds interesting. Do you have a source or some recommended reading?

I've definitely felt in myself that hard exercise is beneficial when still in a high stress situation. Are you saying that this is not helpful or that intense recovery requires a different approach to general stress management?

Thanks for sharing.

Hard exercise will help you to cope with a high stress situation, but it will not solve a long term stress situation. Recovery after long term stress requires peace and low intensity exercise.

I'll try and dig up some literature, but most is on Pubmed (medical database) and not all of it has been condensed into book form at this point.

Linea_Norway

  • Walrus Stache
  • *******
  • Posts: 8569
  • Location: Norway
Re: Advice onhealing burnout
« Reply #15 on: December 19, 2016, 03:51:34 AM »
Good for you that have found a way out of the toxic working environment. Your stress level will likely reduce dramatically from the job change. Even knowing that you have taken control now and that the end is in sight will be helping you mentally to survive the last remaining working hours in your present job.

If you ever get stressy in the new job, then don't stop doing the things that make your life good. Make a list of which activities you enjoy in life and prioritize to perform them, also when in stress. We have a tendency to cut off enjoyable things when we are too busy, but then your "exhaust valve" for stress is gone.

protostache

  • Pencil Stache
  • ****
  • Posts: 903
Re: Advice onhealing burnout
« Reply #16 on: December 19, 2016, 05:08:59 AM »
Two years of part time contract work did it for me. Being completely in control of my fate has helped me heal, I think.

Adventine

  • Handlebar Stache
  • *****
  • Posts: 2423
  • Location: Memphis, USA
Re: Advice onhealing burnout
« Reply #17 on: December 19, 2016, 05:49:15 AM »
Posting to follow! I'm feeling pretty burned out right now as well.

Playing with Fire UK

  • Magnum Stache
  • ******
  • Posts: 3449
Re: Advice onhealing burnout
« Reply #18 on: December 19, 2016, 06:25:45 AM »
Hey mwulff, that sounds interesting. Do you have a source or some recommended reading?

I've definitely felt in myself that hard exercise is beneficial when still in a high stress situation. Are you saying that this is not helpful or that intense recovery requires a different approach to general stress management?

Thanks for sharing.

Hard exercise will help you to cope with a high stress situation, but it will not solve a long term stress situation. Recovery after long term stress requires peace and low intensity exercise.

I'll try and dig up some literature, but most is on Pubmed (medical database) and not all of it has been condensed into book form at this point.

Thanks, I hadn't thought of these situations as being different before.

asauer

  • Pencil Stache
  • ****
  • Posts: 848
  • Location: North Carolina
Re: Advice onhealing burnout
« Reply #19 on: December 19, 2016, 07:36:51 AM »
Thanks so much!  I will definitely take that advice.

aceyou

  • Handlebar Stache
  • *****
  • Posts: 1669
  • Age: 40
    • Life is Good - Aceyou's Journal
Re: Advice onhealing burnout
« Reply #20 on: December 19, 2016, 08:59:53 AM »
I'm going  to go in a little different direction here.  For me, amping up my savings really got me feeling less stressed at work.  Knowing that each month I work puts me SOO much further ahead than it used to really makes working easier from a mental/emotional standpoint.  So, maybe you can use some of those two weeks to figure out a general plan with your new job to add to the stache as efficiently as possible? 

aceyou

  • Handlebar Stache
  • *****
  • Posts: 1669
  • Age: 40
    • Life is Good - Aceyou's Journal
Re: Advice onhealing burnout
« Reply #21 on: December 19, 2016, 10:05:05 AM »
I'm going  to go in a little different direction here.  For me, amping up my savings really got me feeling less stressed at work.  Knowing that each month I work puts me SOO much further ahead than it used to really makes working easier from a mental/emotional standpoint.  So, maybe you can use some of those two weeks to figure out a general plan with your new job to add to the stache as efficiently as possible? 

crazyworld

  • 5 O'Clock Shadow
  • *
  • Posts: 97
Re: Advice onhealing burnout
« Reply #22 on: December 19, 2016, 10:09:56 AM »
I will second mwluff; I am currently studying to be an Ayurvedic Practitioner (Indian traditional medicine system, sister science to Yoga).  Walks in nature and meditation are both good. For meditation, try iRest yoga nidra (find in app store or even you tube).  Self massage with warmed oil, or get a professional massage. Eat light, nourishing meals - soups would be good.
If you believe in herbs, take ashwagandha (banyan botanicals is a good source) - take atleast 2-4 tabs a day - these are herbs not chemical extracts so you need a larger quantity for it to have some effect.  If you have any history of being low on vitamin D, supplement with a good quality one.

You have the right idea - changing the job should help anyway, however, you would still benefit greatly from refiling the tank.

MsPeacock

  • Handlebar Stache
  • *****
  • Posts: 1571
  • Location: High COL
Re: Advice onhealing burnout
« Reply #23 on: December 19, 2016, 07:25:30 PM »
Not particularly mustachian - but for me, aside from the daily exercise/eat right/sleep  - in the worst stress of my life (between work and a divorce) I went to the beach. Middle of winter flew to Cancun and stayed in one of the cheap all inclusive resorts. I think the week, including airfare was about $700. I laid on the beach, ate food, drank, read a book per day - and that was it. Slept. Felt SO MUCH better by about the 3rd day in. For the first two days I was a jittery stressed out mess, a slowly uncoiling spring - and then AH!