Written by Menswear Style
in
Health & Fitness
on the
14th January 2025
Burnout feels like riding a bike that’s on fire while you’re on fire, and everything around you is on fire—yet you keep telling yourself, “It’s fine; I just have to keep spinning those pedals.”
If you’re burned out, you may feel unmotivated, disorganized, unable to focus, and under constant pressure to keep going. Physically, you might notice changes in your skin, hair, posture, and sleep.
But don’t lose hope—light is at the end of the tunnel. Here are eight tips for reducing your burnout in 2025.
Burnout can’t be quickly overcome because it’s the result of long-term mental suppression. But the good news is you have a whole year ahead of you, and that’s more than enough time to change your behavior and gradually recover from burnout.
Let’s dive deep:
Reflect on the past year
– What did you like about 2024?
– What did you learn?
– What did you lack?
– What would you like to do differently this year?
Don’t judge yourself—you’re not on trial. Focus on the facts; if you mention negative experiences, balance them with something positive in another column. Perhaps you’ve landed a job after a long search or visited new places—perfect! Take a moment to appreciate all the hard work you did to get through the last year. It was tough.
Prioritize Self-Care
Don’t ask too much of yourself; start small:
– Try to sleep for a bit longer. 7-8 hours of sleep are essential for your body to recover. Consider taking a contrast shower, trying aromatherapy, or stretching before bed for better sleep. Maybe you can try a power nap during the day to support your energy
– Add a bit more healthy food to your daily menu. Try to eat vegetables of all colors—especially greens and seasonal options—at least once a day. Add fruits to your daily ration. Cook whole grains as they provide fiber to support heart health and help manage weight
– Do your skincare routine. Cleanse, exfoliate, and nourish your face every morning. If you can, try LED therapy for your skin to gain even more glow. You can also take collagen capsules for better regeneration
– Exercise for at least 10 minutes a day. You can bring up a 10-minute no-equipment workout on YouTube on the TV. You can even do it during tedious calls. In just 10 minutes, you can burn at least 100 calories. And the pleasant soreness the next day will remind you that you have a body, not just a head, and that body wants to move.
Even if the day gets busy, you can meditate for 5-10 minutes to clear your thoughts.
Simplify and Declutter
Let go of anything that no longer serves you so you have less to carry. Here’s how to simplify your life:
– Offline. Part ways with unsupportive people who drain your energy. Clear your space—donate or toss items that weigh you down. A cleaner, simpler environment reduces distractions, helping you feel calmer and more focused
– Online. Remove all the apps that you no longer use. Limit notifications. Delete music that reminds you of bad times or people. Going further, try setting your phone to the black-and-white color scheme and notice how your scrolling behavior changes. Unsubscribe from people or channels that add to your burnout by causing jealousy or FOMO. You don’t need to know about everything happening online; it’s not real anyway.
At first, there will be emptiness, and you won’t know how to fill it. Consider it a jackpot! You’ve just earned some free time. Use it to build a new version of yourself—what will you read? What sport will you try? What hobby will interest you?
Make An Audit Of Your Energy Budget
Revise your commitments with yourself and others, and assess what gives you energy and what drains it. Then, decide what you want to let go of in the new year and create a detailed plan to do it gradually.
Learn How To Say “No”
It’s an essential skill if you’re going through a burnout. But how do you say “No” in a way that doesn’t harm other people? Try these phrases:
– “Sounds great, but I can’t.”
– “It’s nice of you to offer, but I won’t be able to do so.”
– “Unfortunately, today isn’t the best time.”
– “Sorry, but I can’t help you right now. I’m drained.”
If needed, talk to your boss and explain why you won’t respond to work messages on weekends. They might not agree, but at least you’ll set boundaries and be grateful to yourself for that act of self-care.
Connect With Your Support Circle To Recharge
It’s fantastic if you have your pack to stay close with—especially if you’re going through a burnout. Can you ask them for support? Share about your burnout and ask them to come up with something to boost your energy. Maybe gather to do something new together? How about a new ritual: Boys or Girls night on Thursdays?
Take your family out for sightseeing, go to a party with your friends, or connect with new people on meetups, at work, or during group classes.
When you meet people, ask if it’s OK to hug them—cuddling releases oxytocin, which can improve your mood.
Make Time For Hobbies
Engage in activities you love, whether a creative hobby, reading, or spending time outback. Recharging with something enjoyable can help restore your energy.
Here are some ideas to explore:
– Amateur astronomy and astrophotography
– Origami and paper art
– Calligraphy or modern hand lettering
– Cooking or baking new cuisines
– Treasure hunting
– Wake surfing
– Climbing
– Laser tag
– Quest rooms
– Mini-golf
– Wake surfing
– Hiking
A new hobby provides mental refreshment, reduces stress, and fosters balance. It also shifts your attention away from the daily grind and helps you avoid burnout.
Track Your Emotions And Feelings
Another helpful habit for 2025 is meta-awareness—taking time to notice your thoughts, feelings, and emotions. Pause during the day to ask yourself: What happened? How did I feel? What did I think? What did I do?
This self-discovery process can be easier with a companion like Liven. The app offers tools to build self-awareness, track your emotional states, and understand how your mind works. It also features Livie, an AI assistant who helps you break down situations, uncover mixed emotions, and brainstorm the next steps.
