How to Recognize and Cope with Burn Out

Do you lead a busy life, always on the go? Running between job, family and the kids’ after school activities? These things will naturally make you feel tired, maybe exhausted most of the time. But how do you recognize burn out? And then if you are burned out how do you cope? That’s what I want to discuss here!

Recognize and Cope with Burn Out.  #BurnOut #burnedout #selfcare
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How do you recognize burn out

You can be tired, even exhausted from your daily activities without reaching the point of being burned out. But you need to know the signs of true burn out so you can recognize when you reach that point.

Everyone can have days that you just don’t feel like doing whatever it is that you need to do that day. You know those kinds of days when you just aren’t “feeling it” when you’d rather be doing anything other than going to work!

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Those are normal days. Who does enjoy going to their job every single day? But we do it out of necessity, the need for the paycheck. So we can normally do it with somewhat of a smile on our face.

But if you start to feel like the stress of each day is completely overwhelming and it becomes exhausting to just get through your normal day, then you may be on the road to burn out.

How to recognize signs of burn out

So how do you recognize signs of burn out vs. normal exhaustion? Let’s talk about that a little bit. Some signs of burning out maybe when you feel no real interest in the things you are doing or that you were once interested in doing.

An article on Help Guide describes Burn out as follows:

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest and motivation that led you to take on a certain role in the first place.

Burnout reduces productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful. Eventually, you may feel like you have nothing more to give.

The negative effects of burnout spill over into every area of life—including your home, work, and social life. Burnout can also cause long-term changes to your body that make you vulnerable to illnesses like colds and flu. Because of its many consequences, it’s important to deal with burnout right away.

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Signs to recognize burn out

You may be headed for burn out when:

  • you are always exhausted
  • your daily tasks become boring or overwhelming
  • you feel like nothing you do ever matters or is appreciated
  • caring about your work or home life seems like a waste of energy
  • every day becomes a bad day

This graphic shows 8 key signs of burn out:

8 key signs you're burned out.  How to recognize and cope when you're burned out.  #BurnOut #burnedout #selfcare

You’ve recognized burn out, so how do you cope?

Now how do you cope once you’ve recognized that you’re burned out? Obviously you need some “you” time! You need some self-love and some time to take care of YOU!

How can you do that, you might ask? Obviously you can’t just quit your job. You can’t ignore your kids or family. You cannot immediately just stop doing all the things that others depend on you to do each day.

Although come to think of it, that would be nice at least for a day or two, now wouldn’t it?

Ways to cope with burn out

Talk to others, you are not alone and you need to talk to those close to you. Talk to your spouse, closest friend or even a co-worker that you trust and feel close to.

Try to become more sociable with co-workers, talk with them about things other than work-related subjects. Don’t stay absorbed in your phone while on breaks.

Try to avoid negative people! Negativity just brings you down and puts you in a bad mood. The more you are around negative people, the more negative you will feel.

Find balance in your life. You may have some things in your life that you have to do but may not enjoy, such as your job. So focus most of your attention on the things in your life that bring you happiness and joy.

Pay attention to your body. Eat well and make healthier choices. Get enough sleep. Exercise regularly.

Don’t overextend yourself. Learn when to say no to others or to things that you don’t have time for or that you just will not find any value in doing.

Learn to set aside time for yourself and self-care routines.

Self Care Tips to help cope with burn out

So now you need to know what kinds of self-care things you can do to help you cope with burn out.

The first and most important thing, in my opinion, is that you need to identify what causes you the most stress and anxiety. Then try to avoid those things or situations.

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Ok, let’s be real for a moment if the thing that causes you the most stress is your job, you may not be able to avoid it. You can try and limit situations at work that stresses you the most or look for a different job.

But my point is that you need to try and limit and reduce as much stress as possible.

Take every chance to relax and de-clutter your mind. Use the time you are driving to and from work. Play your favorite relaxing or upbeat music while driving.

My next suggestion to help cope with burn out is a difficult one, and I must say Kudos to all single parents! Those of you that are raising your kiddos alone, you will have to get creative here, but find someone, be it your significant other or a friend willing to swap out free time with you, and give each other kid-free time. Everyone needs free-time, by this I mean you need time at least a couple of times a month that you are able to feel totally free of adult responsibilities for at least a few hours. Read a book, take a nap, take a bubble bath, go get your hair and nails done or heaven forbid you go out dancing and have drinks with friends! Be free to be me time! Or have date nights with your spouse, without the kids!

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More Ways to Cope with Burn out

I’ve given my own suggestions for self-care ways to cope with burn out by taking time for yourself. Now I want to share another list of great self-care tips as shared in an article on PopSugar about Ways to Practice Self Care.

Take time to identify the activities and actions that make you feel good.

Find somewhere quiet and meditate as needed.

Reread one of your favorite books.

Avoid triggers.

Watch shows that are funny or comforting.

Take time to yourself, away from others.

Get a full night’s sleep regularly.

Check in with yourself.

Put on fresh, comfortable clothing.

Light a candle and fill your home with your favorite scent.

Take a hot bath.

Visit your favorite spot in the city you live in.

Don’t feel guilty turning down invitations or canceling plans.

Take a day off of work if you need to.

Write down a list of things you are thankful for.

Remind yourself that this too shall pass.

Read inspiring quotes.

Spend time outside.

Listen to your favorite band or song on repeat.

Ask for help if you need it.

Do not force yourself to do anything you don’t want to do.

Eat a balanced diet, but treat yourself to your favorite guilty pleasure.

Write down what you’re thinking and feeling.

Breathe in and out.

Unplug from social media.


Listen to a calming playlist.

Pet an animal.

Do yoga.

Turn off your phone for a day.

Splurge a little.

Schedule an appointment with a therapist.

Watch your favorite movie or TV show from childhood.

Take a nap.

Do something that inspires and motivates you.

Make future plans for a trip or event you’re excited about.

Spend time with a close friend or family member.

Remember that self-care is not optional, it’s essential.

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In Conclusion of how to recognize and cope with burn out

You must first recognize burn out to know how to cope!

Don’t forget you are only one person, you can’t always do it all by yourself. Learn to ask for help, share your tasks and duties. And always remember above all else to take care of yourself! Give yourself some love!

Leave me a comment and let me know if this post was helpful! Also, leave me suggestions or tell me ways that you practice self-care and show yourself some love!

Don’t forget to pin this article for later reference! And subscribe for future posts!

Until next time,


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