Just as everyone experiences stress differently, we all recover from stress differently, too. It is important to find the approach that works best for you. Many of the factors known to be effective in preventing and recovering from burnout are easier said than done. It can take deep self-reflection, along with some trial and error, to find the right combination.
Preventing and recovering from burnout can be loosely grouped into two categories: optimum pressure and sufficient respite.
Optimum Pressure and Sufficient Respite
Optimum pressure is related to Yerkes-Dodson Law (1908), which suggests there is an optimum level of stress that is manageable, motivating and can enhance performance. When we experience this optimum state, we are more likely to feel productive, engaged and effective. When we are under-challenged, we may feel listless, unmotivated or as though our activities lack meaning and purpose. When we are over-challenged, we may feel stressed, anxious and overwhelmed. Both our mood and our performance can decline when we move outside of our optimum stress level.
The Healthline website has a helpful overview of the Yerkes-Dodson inverted U model. Being either over-challenged or under-challenged can contribute to burnout. If you are feeling over-challenged, are you able to reduce the number of commitments in your life? If you are feeling underchallenge, consider taking on a new challenge, or increasing the intensity of your workouts or other activities.
Sufficient respite is related to the body’s physiological need to recover after activation of the threat response. The body’s threat response is often referred to as the fight-flight-freeze response, and it describes how the body mobilizes to deal with perceived threats. However, the survival mechanism was designed for short-term use, such as running away from the threat or fighting it. Prolonged exposure to stress hormones such as cortisol and adrenaline can affect our health and well-being. Once the threat has passed, the body needs an opportunity to recover, allowing us to rest, digest, restore and repair after the exertion of the stress response (verywellmind, n.d.).
In today’s world, we are flooded with constant pressures, ranging from everyday annoyances such as traffic jams to large-scale challenges at home or work. When the stress response is repeatedly activated without adequate opportunities for recovery, it can contribute to exhaustion and burnout. This non-stop activation of the survival mechanism puts us at high risk for burnout. Finding time to rest, unwind, and enjoy life is crucial, but not always easy. Micro-breaks, such as the 30-second pause (stopping every hour or so to just quietly breathe for 30 seconds) can be just as effective as long breaks. And, of course, getting enough sleep is essential for burnout prevention and overall well-being.