You’re mentally and physically exhausted.
It’s been a struggle to find the motivation to do anything lately. Getting out of bed, going to work, or even hanging out with friends or family seems like it requires more energy than usual.
On top of that, you’re feeling overwhelmed, worthless, and hopeless. You haven’t felt like yourself in a long time. You’re not sure how much longer you can put up with these thoughts and feelings.
It may feel like too much to bear, but here’s how to cope with depression when you’re also feeling burned out.
Start Journaling
Journaling is a great way to release all of the thoughts and emotions that you’re holding inside. It’s also a great way to keep track of how you feel and think on a day-to-day basis. Journaling can be a great tool in the present moment as a way to cope, but it can also be a huge asset to look back on later to learn more about yourself, potential triggers, or coping mechanisms that you implemented that may have worked or didn’t work.
Move Your Body
When you’re dealing with depression and burnout, the thought of moving your body may seem like a huge ask, but hear us out. Exercise is a natural stress reliever and mood booster. Exercising doesn’t have to mean hitting up the gym for an hour or running a marathon either. You can move your body in whichever way works best for you. Go for a walk outside, hop on your indoor cycling bike, or roll out a yoga mat and stretch it out in the comfort of your own home.
Do Things That You Enjoy
What you’re feeling may be causing your to self-isolate and withdraw, even from the people and experiences that you once enjoyed. Try not to let that happen. If you’re struggling, surrounding yourself with the people and activities that you enjoy can actually help how you’re feeling. Don’t cut the people or the things that make you happy out of your life. Allow yourself to experience happiness and joy, even if it’s just for the time spent with your loved ones or for the duration of the event. Even small doses of happiness can help you push forward.
Fuel Your Body Properly
Fueling your body with healthy and well-balanced meals can make you feel good and keep you healthy. Try not to skip meals and allow yourself to eat 3-5 times a day. Make sure each meal is filled with protein, carbohydrates, and healthy fats. Make yourself feel good from the inside out.
Prioritize Your Sleep
Sleep is essential for proper rest and recovery. It’s what allows your body to recharge and get through each day. Make sure you’re making it a priority. Try to get your body on a sleep schedule and routine again. Your depression and burnout may be making this more difficult, but with time, your body will naturally fall into a routine again. Try to go to bed at the same time each night and wake up at the same time each morning, on weekdays and weekends. Aim to get at least 8 hours of sleep each night.
Practice Mindfulness
Try to incorporate mindfulness techniques into your daily routine. A lot of stress and anxiety is actually caused by things that may be out of our control like worry about the past or future. You can work towards bringing yourself back to the present moment by practicing mindfulness. There are many different types of mindfulness techniques out there, so you’ll have to find what works best for you. Relax your body and mind.
Seek Additional Support
There is absolutely nothing wrong with asking for help. If you’re struggling with depression, burnout, or a combination of the two, it’s extremely important to seek help. The longer you let it continue without asking for help, the worse the signs and symptoms could get in the long run.
These feelings do not define you. Depression therapy can be one of the best things you do for yourself. If you’re interested in speaking with a therapist, reach out to us today to set up a consultation.
