Talk to me about recovering from burnout

[CapitanSandy]

If you’ve had burnout how did you recover?

I left my stressful job working in mental health a month ago with nothing else lined up. I worked there for 8 years but in the last year the pressure became unbearable. I would spend my whole week in fight or flight, doing lots of overtime to cover staff who left but weren’t replaced. I had a new manager too who was completely unsupportive.

I’ve been trying to rest, get fresh air, take vitamins do things I enjoy but I still feel drained and on edge quite a bit.

Am I missing anything that will help?

I had 5 weeks off due to burnout earlier this year. I am a single parent to an 8 year old so I still had parenting, but in the days (9-3) I mainly pottered round the house and did nice things like baking etc. I expected i would do exercise but I just didnt have the energy. Once a week I went to a nice coffee shop, but mostly I relaxed at home (so I had energy for parenting in evenings and mornings). I also started therapy which was really helpful (im still doing it). Just focus on trying to do a few small things a day amd dont put pressure on yourself

I had 5 weeks off due to burnout earlier this year. I am a single parent to an 8 year old so I still had parenting, but in the days (9-3) I mainly pottered round the house and did nice things like baking etc. I expected i would do exercise but I just didnt have the energy. Once a week I went to a nice coffee shop, but mostly I relaxed at home (so I had energy for parenting in evenings and mornings). I also started therapy which was really helpful (im still doing it). Just focus on trying to do a few small things a day amd dont put pressure on yourself

Aww sorry to her about the burn out- our modern lives are shit and expectations are to high.

Things that help me to cope are long walks walking/ hiking in nature. Even if it's an hour in the rain! The sound & vivid colours (especially at the moment) are very calming.... and then there is the hot bath & soup afterwards!
I also like doing things where I just have to concentrate on one thing like others suggested yoga or baking are good. Just make sure it’s an activity where your mind can't wonder.

And give yourself plenty of time, be prepared to say no to other people's demands- even if meant well- if you don't feel up to it.

Sorry to hear this. I've taken some time off work this year due to burnout and just recently started to feel better. It takes as long as it takes, try not to put a timescale to it or pressure on yourself. You've been chronically running on survival mode. Recovery is about building yourself back up again. At first I felt very numb and bone tired. The early days were just emotional numbness and sleeping lots. I was spending time in my garden most days just sitting (and wrapped up on chilly days), eating as well as you can. I've found preparing 2 x whatever food you eat for an easy win has been helpful on the next day when I've felt rubbish and had no energy- be kind to your future self where you can. I worked on getting a simple routine in place to make sure I showered daily and ate at least once in the day.
I started therapy and we worked "soothing my inner child" which sounded a bit 🙄 but it helped me take a moment and find a little bit of joy in each day.
I have reflexology or massage once a month, which has really helped work that stress out of my body.

This is golden advice.

What it took me years to learn (I worked front line MH too) was that as much as I wanted to, burnout wasn't going to go away if I turned it into another achievable project and kept telling myself that if I just did x,y,z I would be better.

There is no doubt that lots of the things mentioned by posters are very good for your mental health and you'll get to that stage slowly, but doing very fucking little (emphasis intended!) initially, including not trying to fix myself, was the only thing that would give me a solid foundation. Nothing off limits. Sleep/ stay in bed all day/ watch the shittiest TV ever for ten hours straight - do it! Scroll Mumsnet until your eyes are crossed whilst drinking far too much tea? Do it!

This stage won't last forever, but it is necessary. Recovering from burnout is slow, and feels even slower for someone who is used to running around firefighting on empty. I'm not overstating when I say it has taken me years. I even went round another few years of retraining and working in an adjunct helping profession trying to fix it. Turned out that once I finally accepted that my days of putting everyone else first/being a helper/running myself into the ground as a virtue were over that I finally turned everything around. Lost weight, ate healthily, got several hobbies, got a boring arse corporate job that pays me more, and got some peace. Good luck!

I’m in the process of leaving a toxic work environment, the last few weeks have been hellish and I’ve barely been able to sleep thanks to the adrenaline/fight/flight response. I’ve found some guided breathing for calming nervous system videos on youtube and they have made a huge difference to my sleep and feeling generally calmer during the day.
you can do them sitting or lying down- I was a bit sceptical to begin with but it really does help.
I hope you start to feel more yourself soon xx

Gardening. Even sweeping up autumn leaves to get out in nature. Grow winter vegetables.

Do you have a pet. Walking a dog.
Looking after a cat.

Meditation.

Eat simple eat healthy.

Drink lots of water.

I didn’t quite burn out, but quit just before I did and have still got some psychological ramifications from that time I think.

Please don’t push yourself too much, I have sat on the sofa for the whole day watching silly programmes like Gilmore Girls.

Counselling has been really helpful to me.

The thing I’ve really enjoyed is going to an independent adult education centre to do a course every week - I’ve been doing willow weaving. It is completely neutral in the sense that it doesn’t matter if I’m good at it or not, there’s no consequences to whether my brain is in gear or not and it gets me out once a week in a routine.

Time is what is needed. Like you I left mental health for the same reason and 2 years on I finally feel myself also therapy helped as I beat myself up a lot with ‘ others are coping ‘ etc . Finally I have a job where I am happy and supported but it’s taken time to find as my profession is often risky so I’ve had to diversify but it’s worth it . Be kind to you

Anxiety is higher in the morning, it’s a basic survival thing, try chanting or I do counting to a number in my head, if thoughts cross into the counting start again.

Get out into nature, eat, sleep exercise and repeat. Can you afford a spa day? Some do midweek deals

Forgot to add, try some ccat test practice papers, helps with concentration. Look at some videos for guidance on how to complete these.

Have you thought about a very low level of anxiety meds? Agree with the Dr a short time frame to be on them. They can reset your flight or flight brain. I've had burnout and although I was really reluctant they did make the difference

Burn out to me means that the body and mind are in need of a change of life. For me, I started jogging looking after myself better, reducing junk food, I am worth it. Live comes as a complete surprise

Personally it took around 6 months and left me with ptsd.

I slept when I could, watched a lot of Netflix, listened to music and audiobooks.
Did things I find pleasure in usually, it took time for me to find the pleasure again.

Time though, it took time so be patient.

I have good friends so debriefing helped to validate that it was a horrendous situation that anyone would find impossible.

You get through it, life is now unrecognisable in the most wonderful way!

Keep going my love, you will be ok x

It sounds to me like you are doing all the right things. I think it just takes time. Don't put pressure on yourself to make sure you are doing everything you need to. Have you been to the doctors to make sure you dont need any meds? I struggled massively with burnout and mental health after the birth of my child and I would say it took about 2 years for me to come round and eventually feel better. I have just been learning to put myself higher up the priority ladder.

Taking the time to rest and recover is not wasted.

I had 4 months off work with non-work related burnout then a long phased return. Take it slowly. I did get a good counselor which I think helped a lot. Very validating.

Basically it’s time, I knew I was getting better when I started having a laugh again, I’d really lost my sense of humour. Watch gentle things, read gentle things.

I have also suffered burnout due to my job and working nightshifts with no sleep to care for my children.

Has anyone experienced physical pain for months afterwards?

Yes I did. All sorts of painful physical ailments, most of which have since calmed but I developed permanent pityriasis roses on my chest which is unsightly and annoying.

I suffered burnout after pushing too hard for a crap employer during COVID. Fortunately they made me redundant and I lived off the redundancy money for 8 months before getting another job. I spent most of my days in shock mode, the only constant thankfully was the school run which gave me something to do without it being too taxing. The rest of the time I spent watching Golden Girls and playing computer games.

You absolutely need to be able to be on a go slow, allowing yourself time to recover mentally by being gentle on yourself.

@Glitterballofdreams yes I’ve been experiencing aches and pains and have had angular chelitis where the corners of my mouth cracked and became infected just finished antibiotics for that. Also had low vitamin D and low iron. I think it’s because I’ve been tense for so long and not looking after myself. What kind of pain have you been having?

That sounds really awful with the corners of the mouth.I really.hope you Captain Sandy feel better soon.Gosh also Glitterballofdreams.How are you doing Captain Sandy??

Thank you @Tigercrane it was really sore for a good couple of months glad antibiotics and creams seemed to do the trick.

I’m okay thanks I’ve felt less anxious this week. My mind still feels quite full of everything that’s happened but I’m reading, watching tv and getting more sleep. I come back to this thread when I’m feeling restless.

Antidepressants . Long story short. Give them a try

Really glad to hear you feel a little bit better.Sending you virtual hugs, and positive energy.