It’s no secret that burnout is darn near inevitable in marketing, media, and creative work.
We wouldn’t appreciate our natural creative ingenuity as much if we didn’t totally lose it every now and again, right? Nevertheless, burnout is quite an inconvenience when you have, you know, bills to pay (especially in this economy).
We’ve compiled 8 tips for how to combat burnout when you can’t simply stop working (lol) and caffeine isn’t cutting it.
1. Start with your basic needs.
Your #1 priority should be eating nutritious food, drinking the daily recommended amount of water, and getting enough sleep. (The average adult needs a minimum of seven hours of sleep per night, but many folks need more than that – like nine hours – to feel sharp and alert!). Make sure your basic needs are met Every. Single. Day!
2. Adopt – and regularly practice – healthy coping mechanisms.
Move your body. Journal. Sketch. Color in a coloring book. Listen to music. Exist in nature. Meditate. Read. Cook. Garden. Spend time with friends and family. Attend community events… you know, self-care. There’s a reason these things work!
3. Repeat a mantra to yourself once a day.
It might sound “woo-woo,” but affirmations are scientifically proven to help people overcome challenges. Try something like: “It’s okay for me to let someone else handle it today” and “My worth is not tied to my productivity.” Put the mantra on your desk or bathroom mirror – somewhere that you’ll see it every day!
4. Act your wage.
Seriously. If you’re burned out, assess your workload and assumed responsibilities. Are there things you’re taking on and worrying about that simply aren’t yours to take on and worry about?! We’re guessing you’re not doing open heart surgery every day… in other words, it’s not that serious. Maybe it’s time to set some boundaries with your boss, co-workers, or… yourself. We’ll say it again – act your wage!
5. Build breaks into your daily schedule.
Integrate breaks into your schedule with intention. Even if you haven’t completed anything… even if you’re in the flow… take scheduled breaks. Move your body. Do a lap. Step away from your screens. Even if it’s only for 5 minutes. Bonus points for a 10-minute walk and fresh air!
6. Don’t put in 100%.
You read that right. Sometimes, your “best” is simply completing a task or project – not making it the most brilliant masterpiece you’ve ever created. Perfectionism doesn’t vibe with burnout. Let it go.
8. Remember this is temporary.
Whether it’s a few weeks or a couple months – with self-care and a healthy, nourishing routine – you will get your groove back. (And if you find you’re not recovering – there’s no shame in seeking additional support from a therapist!)
