When You're too Busy for Burnout

If you've been following along over the past couple of weeks, the topic of burnout isn't new to you. If you're just joining us, we've talked about 10 Signs You Might be in Burnout, we've compared Neurodivergent vs. Neurotypical Burnout, and we've taken a dive into the Types of Burnout. By now you're probably pretty familiar with burnout and how to spot it in your day to day life, and you're probably coming back to read more about it because you don't have time to be burnt out. Honestly, these days, who does? 

How to prevent burnout

In 2023 a survey was conducted in which 58% of adults stated that their stress had become completely overwhelming and 67% had reported that it was interferring with their ability to concentrate. Kandi Wiens, a burnout researcher shares that burnout symptoms tend to creep up on us so gradually that we may not even notice before the exhaustion and other related symptoms feel unmanageable. She shares that while chronic and persistent exhaustion seem to be the new norm, there are things we can do to combat them. 

Sweet Spot

Kandi Wiens talks about a "Sweet Spot of Stress", Dr. Dan Seigal refers to, "Window of tolerance", and both are speaking to an idea of being properly stimulated. 

A study done in 2024 by Staats, Collado and Sorrel looked at the effects that understimulation had on children's attention and mood. They predicted that understimulation would impact children negatively just as overstimulation did and not only did they find that it affected the children's concentration just as much as overstimulation, but understimulation negatively impacted children's moods while overstimulation did not. 

Now, I'm certainly not proposing that the solution to burnout is overstimulation, but I do think it's important to consider this research when we think about how we're treating burnout. So often I hear folx tell me that no matter how much they rest, they're not able to resolve their burnout, and maybe this is why. Rest is understimulating. Understimulation worsens our moods. 

Perhaps the solution to burnout is a sweet spot between resting and refueling. Developing a list of actions that bring rest may be a good place to start, and then deciding what things stimulate and recharge you might be a good next step.

Seven Types of Rest

According to Claudia Skowron, the 7 types of rest to focus on are: Physical, mental, sensory, emotional, creative, social, and spiritual. She says that by truly understanding your own individual needs in these seven areas and then responding accordingly, you can be on your way to healing your burnout.

Stimulation done Right

Outside of the right forms of rest, finding the right ways to mix stimulation into mundane tasks is going to be helpful in overcoming burnout. Listening to music or podcasts, or body doubling while working, doing laundry, or cooking dinner can elevate the monotony of these tasks by adding the right amount of stimulation.

Accomodating yourself with sensory tools and providing the tactile and sensory input that your body may be craving could be extremely beneficial as well. Things like weighted blankets, ice rollers, acupuncture rings, little ouchies, sensory swings, or alternative seating could be key for your nervous system to get the stimulation it craves.

Adding novelty into your day to day life wherever you can might be enough to shake things up for your burnt out brain. Eating lunch somewhere other than your desk or the breakroom, taking a different route home from work, try a new workout, try a new restaurant, or use a random restaurant picker can bring some excitement to every day tasks.

Look for the Gold Stars

Although it can feel like just another thing on your to-do list, it's crucial to engage in your special interests when you're in a state of chronic exhaustion and burnout. making time for the things that bring you joy are rewards for your brain, and can make it easier to do the things you don't enjoy doing. Who knew we'd need reward systems as adults, too?

Setting aside to learn things of interest is important, too. We use our brains all day, every day for things we have to do, it's rewarding to use them for things that interest us. Whether this is sitting on the couch and watching a documentary, reading an article from National Geographic, watching a tutorial on You-Tube, or reading a nonfiction book recommended by a friend your brain is a powerful tool and wants to serve you, not just everyone else in your life. 

Practicing Healthy Habits

It's no secret that movement is beneficial for many reasons, so we shouldn't be surprised to learn that movement helps prevent burnout as well. Many forms of exercise offer an increase of endorphins, the release of negative energy, bilateral stimulation, moving meditation, improved digestion and sleep quality, and cardiovascular support. These benefits all play key roles in warding off burnout. 

I hope by now we're seeing a pattern in that the answer seems to lie somewhere in a balance. We need rest, but we need excitement. We need movement, but we need sleep. We need novelty, but you may recognize that routine is good for you as well. We crave accomplishment, but at what point does chasing the next accolade become harmful? It's important that we reflect on these topics for ourselves so that we can find our own balance. Find our own peace. And prevent our own burnout.