Relaunching After Burnout: how to restart and re-engage without burning out again.
This is the third and final part of my blog series on burnout; previously in part 2 we looked at setting healthy boundaries and prioritising self-care. This, the start of a new year and the week when many people return to work after the Xmas break, is a good time to revisit boundaries and self-care, plus we’ll look at realigning with your core values.
Here’s how you can move forward thoughtfully, rebuild resilience, and protect your wellbeing in the long run.
1. Discover (or rediscover) Your Values/Strengths
Burnout often results from being pulled away from what really matters to you and putting your energy into things that aren’t serving you in the long run. Rediscovering and actively using your values can be a powerful way to align your life with what truly energises you.
Values and strengths are deeply interconnected, essentially two sides of the same coin, together reflecting what we hold most important and where we naturally excel. Values and strengths serve as a powerful duo in our recovery from burnout, both defining the principles that give our lives meaning, such as kindness, creativity, or love, and guiding the actions and qualities we embody to live out those values. For instance, if kindness is a core value, empathy or active listening might be the strength that brings it to life. In this way, strengths are the practical expression of our values in daily life. Recognising this connection allows us to align our choices with who we truly are and how we want to live our lives.
· Understanding Your Core Values:
o Take time to reflect on what is truly important to you. When I’m helping clients understand their values, we use the VIA (values in action) cards, and they have a free values/strengths survey you can try to get you started.
o I use the VIA set for a few reasons, with one key factor being that it’s a set of only 24 values/strengths, which I find brings more clarity than working with some of the really lengthy sets of values that are out there.
o Consider how your current lifestyle aligns with these values. Are you prioritising what matters most, or are you spending too much time on things that don't energise or fulfil you?
· Using Your Values as a Compass; Guiding you in your Choices:
o When you’re feeling overwhelmed or burnt out, returning to your core values can serve as a guiding light. Ask yourself, "Is this action or commitment in line with my values?" If not, it might be worth reconsidering.
o Aligning your daily actions with your values can lead to a more meaningful and satisfying life, reducing feelings of burnout.
o Use your values to help make tough decisions, especially when you’re feeling pulled in multiple directions. For example, if love is a top value, you might decide to delegate more work tasks or say no to certain commitments in order to spend more quality time with those who are most important to you.
· Integrating Values into Your Daily Life:
o Create daily rituals or habits that reflect your values. For example, if health is a core value, prioritise regular exercise or meal planning. If connection with your children is a key value, set aside uninterrupted time each day to engage with them.
o Remind yourself of your values regularly, perhaps by keeping a list where you can see it, to stay focused on what truly matters.
· Reevaluating and Adjusting:
o Your values might shift over time as your life changes. Regularly reevaluate what is most important to you and adjust your commitments and lifestyle accordingly. This ongoing process helps ensure that you remain aligned with your core values, preventing burnout from creeping back into your life.
2. Set, Hold, and Re-Evaluate Your Boundaries
Healthy boundaries are essential for staying connected with your values and protecting your energy. But setting boundaries isn’t just about saying “no” - it’s also about knowing what you’re saying “yes” to.
Setting Boundaries:
Define Non-Negotiables: Based on your values, identify non-negotiables in your life. This could be things like uninterrupted family time, keeping weekends work-free, or setting limits on screen time in the evenings.
Communicate Clearly and Kindly: Express your boundaries to those around you, whether it’s family, friends, or colleagues. Be clear but compassionate. For instance, if you need to leave work at a certain time, communicate this openly so that expectations are aligned.
Holding Boundaries:
Create Accountability: Share your boundaries with a trusted friend or family member who can remind you when you’re straying. This makes it easier to stick to your commitments to yourself.
Use Reminders and Scheduling: This is a great time to set your calendar; block out “non-negotiable” time for yourself, whether it’s for exercise, creative work, or family.
Re-Evaluate Boundaries Regularly:
Life is constantly shifting, and so are your needs. Schedule regular check-ins to review whether your boundaries are working. Ask yourself: Are my current boundaries supporting my values? Am I overextending myself? Adjust as needed to prevent burnout from creeping back in.
3. Prioritise Self-Care
When life gets busy, self-care is often the first thing we sacrifice. But to sustain your energy and stay grounded, self-care must remain a priority.
Self-Care Strategies:
Make it Part of Your Routine: Self-care isn’t just about grand gestures. It’s the everyday actions that replenish you. Schedule even small self-care practices into your daily routine, like a 10-minute meditation, stretching break, or a walk outside.
Focus on What Truly Recharges You: Self-care isn’t one-size-fits-all. Pay attention to what genuinely helps you feel rested and restored, whether it’s journaling, cooking, or reading.
Moving Forward with Intention
In conclusion, relaunching after burnout takes time, patience, and self-compassion. Use your values to guide you, set boundaries that protect your well-being, and keep self-care at the forefront. Burnout may have knocked you down, but with these tools, you’ll come back stronger, wiser, and more aligned with the life you truly want to lead.
Every small step counts in creating a life where you thrive, not just survive.