Even the idea of digging yourself out of burnout may seem overwhelming. We are here to guide you. You do not have to do this alone; you can overcome burnout. The following steps are practical and involve bringing the right people to the table. First, let’s talk about the elephant in the room.
1. Pumping the Breaks vs. Slamming on the Breaks
Once you realize you are in burnout, you may feel the need to slam on the breaks. You may be tempted to say, “It’s time to quit everything, including your job, volunteerism…. Everything!” For some, quitting a job or volunteer position may be the right decision. However, the decision to quit should be made carefully and prayerfully because a knee-jerk reaction may have unintended consequences professionally, relationally, and practically. Oftentimes, setting some new boundaries or possibly taking a break may be the steps you need to begin the process of restoration and healthy living.
2. Bring the Right People In
Burnout can cause a bit of a fog, distorting reality. Prayerfully bring the right people into the conversation. Bring your spouse into the conversation. Find a mentor or Spiritual Director who knows you and has your best interest at heart. Consider bringing your boss into the conversation. Even if they are not part of the immediate solution, they should know you are experiencing burnout. It may explain some behavior and attitude changes they have seen in you.
3. Establish Rhythms of Rest, Worship, and Reflection
If you are having difficulty sleeping, you may want to read some reliable articles and consult a doctor. Lack of sleep can be due to any number of factors, including stress, caffeine intake, screen usage, weight, restless leg, and sleep apnea. Addressing any issues you might have with sleep is essential.
Beyond sleep, everyone needs rest. You need periods of time every day and every week where you enjoy being at rest. This means limiting your activity, not replacing one activity with another activity. Rest is a gift from God. Jesus said the Sabbath was made for man. Rest is a natural opportunity for rejuvenation.
How are your rhythms of devotion and worship? Do you have a simple time with God each day where you spend time in Scripture and spend time with God? Being present with God is an opportunity for the Lord to minister to you and for his Word to edify you. Make time for the Lord, allowing him to speak to you about your circumstances, encourage you, and give you the answers you seek.
Times of rest and worship create a natural space for reflection. Reflection opens our hearts to honest assessments, like “What is working well?” “Are there any patterns of thought or actions that are harmful?” “What am I longing for?” “What is causing me angst?” Sixteenth-century priest Ignatius Loyola developed the Daily Examen prayer. Ignatius’s pattern is a good way to experience God, express gratitude, process your day, and invite Him into tomorrow.
4. Define Your Priorities
Many people assume that the demands placed upon them are their priorities. To say that another way, many priorities are set by the expectations of others. Expectations and demands must be filtered through your priorities, not the priorities people put on you. This is particularly difficult to do in an employer/employee relationship. Employers have the final say about their expectations of an employee. Even so, it is incumbent upon you to set boundaries. Those boundaries can only be set once you have defined your priorities.
Once you have established your priorities, it is time to set some boundaries. For example, if you have young children, you may set a work boundary at 40 or 50 hours a week. If your employer demands 60 hours, it is time to negotiate a mutually beneficial arrangement or find another job. Negotiation is important. Everyone needs a fair opportunity to make the arrangement work.
For most believers, our priorities are God first, family second, ministry third, and so on. Priorities typically do not translate into proportions of time. Seldom do Christians give more time to God than their vocation. (Of course, we work as unto the Lord, but follow me here.) When prioritizing God, family, and ministry, we must ask ourselves, “Is the Lord getting the quality time and attention he deserves from me?” “Are my marriage and family receiving the quality time and attention they need from me?”
