Breaking Through Burnout: 7 Steps to Beat Burnout

Breaking Through Burnout: 7 Steps to Beat Burnout

When it comes to burnout, people have tons of questions around, like, is it a real thing? If yes, then what is burnout?

Burnout is a state of physical, emotional, and mental exhaustion caused by prolonged stress or pressure, often related to work or other responsibilities.

It can make you feel drained, overwhelmed, and unable to cope with the demands of daily life.

The next question that confuses people is: how do I know if I’m burnt out? 6 Concerning Signs of Burnout

Now that we have understood that burnout is not just a fragment of someone’s imagination but is actually a real thing, the most important question of them all is in our hands: how do we get over burnout?

To help us answer this question, we’re going to take the help of Akira Tendo from Zom 100, since he too was a victim of extreme burnout, but he broke through it.

7 Steps to Beat Burnout ft. Akira Tendo

1. Acknowledge and accept your feelings of exhaustion

1. Acknowledge and accept your feelings of exhaustion
It’s time Akira acknowledges his messed up condition

Yes, acknowledging and accepting your feelings of exhaustion and overwhelm is the first step towards overcoming burnout.

It’s important to tell yourself that it’s okay to feel this way. Everyone goes through it at some point or another.

Unless you don’t accept that you’re exhausted, there’s no way to move forward, so don’t ignore or deny how you’re feeling; instead, be honest with yourself about your emotions.

There’s no shame in accepting that you’re tired, because think about this: you got tired because you worked damn hard at your job.

It’s only natural to get tired after working hard. 

2. Start Prioritizing Self-care

2. Start Prioritizing Self-care
Akira ignoring self-care

Self-care means taking care of your physical, mental, and emotional well-being.

It involves doing things that help you relax, recharge, and stay healthy, like getting enough sleep, eating well, exercising, spending time with loved ones, and engaging in activities that bring you joy and fulfillment.

Prioritizing self-care is completely out of the question in Akira’s case because he was working himself to the bone at his exploitative employer, putting in so many long hours that he didn’t have time to even catch a single wink of sleep.

When you’re working really hard at your job or school and you don’t engage in activities that help you relax or recharge, it then ruins your mental state, thus causing burnout.

So, work hard at your jobs, but also take some time out to engage in activities that bring joy to you. 

3. Go out with Friends

3. Go out with Friends
Akira out with his gang

One of the best and most fulfilling ways to blow off some steam after tirelessly working at a job for the entire week is to go out with your friends.

Although it’s a cliche remedy, it works like magic.

I promise that having fun with friends is essential when working a 9 to 5 job. There’s a certain quality about hanging out with your pals that is difficult to put into words

For some reason, whenever you’re with them, everything starts to seem normal, all your problems and worries start fading away, and you realize life isn’t so bad.

Akira doesn’t go out with his buddies; he doesn’t have the time like most people out there with fixed 9–5 jobs.

Trying to strike a healthier balance by juggling work life with social life is harder than it looks. But it’s worth it.

4. Find your Purpose

4. Find your Purpose
Akira finally doesn’t has to go to work anymore

Finding purpose means reconnecting with why your work or activities are meaningful to you. It’s about understanding how they contribute to your values, interests, or goals.

After discovering their purpose, a lot of people also wonder if they should leave their job or continue working through burnout.

The answer is not so straightforward: you may want to consider quitting if your present objectives do not coincide with your future aspirations.

You might have to swallow your pride and go for it if your current position is really your ideal one.

If you can, try to lighten your workload or enlist help. If you choose to continue doing that job, then don’t try to cope or push through your burnout. It does more harm than good.

Ultimately, prioritize your health and happiness above all else, and make the choice that feels right for you. 

5. Say ‘NO’ to Stress

5. Say 'NO' to Stress
Akira is under unimaginable stress at his exploitative company

Effective stress management is crucial for overcoming burnout.

First, identify what triggers your stress and burnout. Is it workload, lack of control, or conflicts? Understanding these triggers can help you address them.

Second, set boundaries; learn to say no to additional tasks if you’re already overwhelmed.

Establish boundaries between work and personal life to prevent burnout from spilling over into your personal time.

Third, focus on the positives in your life and practice gratitude. 

6. No more cup noodles for dinner

6. No more cup noodles for dinner
Akira eating cup noodles as his dinner

When you are burnt out, you have to watch what you consume. When going through a difficult period, people frequently turn to junk food as a way to feel better about themselves.

However, being mindful of what you eat during these sensitive moments goes a long way in helping you to break free from burnout.

During burnout, you need mental clarity and focus. Sorry, to break the news. Junk food isn’t going to do the job.

Instead, eat nutrient-rich foods such as fruits, vegetables, whole grains, lean proteins, and healthy fats.

Make it a point to avoid excessive caffeine, sugar, and processed foods. 

7. Nature could be your biggest ally in breaking through burnout

7. Nature could be your biggest ally in breaking through burnout
Shizuka and Beatrix enjoying in their treehouse

Being in a natural environment has been shown to lower levels of cortisol, the stress hormone, in the body.

Simply spending time outdoors, surrounded by greenery or natural landscapes, can promote relaxation and a sense of calm.

Since being in nature encourages movement and physical activity, indulging in activities like walking, hiking, or trekking releases endorphins, which are natural mood lifters.

Many people find a sense of awe and wonder when immersed in nature, whether it’s marveling at a mountain range or listening to birdsong in a forest.

Remember to be patient with yourself as you navigate through burnout. It’s okay to experiment with different strategies and seek professional help if needed. Prioritize self-care and listen to your body’s needs. 


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