How to Manage Burnout, According to a Meditation Expert

The last year and a half has likely had you experiencing burnout in one way or another. While we often associate burnout with job-related stress, it can be triggered by a sense of mental, physical, and emotional exhaustion and overwhelm with any of life’s aspects: relationships, working, parenting, caretaking, academics, and more. We spoke to Alo Moves meditation instructor and Columbia University M. Psych. Candidate Kirat Randhawa about how to identify, prevent, and ultimately manage burnout so you can learn to accept it when it pops up, and have the tools and knowledge to get back to enjoying life sooner.

What Causes Burnout?

KR: Usually, it's a combination of unrealistic expectations of our capacity and an inability to set healthy boundaries (say no). We live in a people-pleasing world where those who say yes to everything are often admired for being reliable, consistent, easy to get along with, and trustworthy. The paradigm is starting to shift, however, because many people are realizing that it simply doesn't feel good nor is it sustainable.

What are signs we should look out for that we are on our way to being burnt out?

KR: When we're on our way to being burnt out, often smaller things can push us over the edge like missing a subway train or receiving a needy text from a loved one. Our threshold for what we're capable of begins to decrease as we're no longer accessing our full potential and we're now operating on adrenaline and fatigue. This is tied to the state of being wired and tired — feeling absolutely exhausted but also hyped up on responsibility.

How do you suggest managing burnout when you're unable to get away from the situation that's causing it?

KR: Changing our relationship to the situation is very transformative. If possible, it can feel more empowering to view the situation as an opportunity of some kind instead of an obstacle (i.e. this is an opportunity to set clearer boundaries or organize my time better vs. getting overwhelmed with the workload). If that's not possible, it can be helpful to identify strategies that help keep us grounded and nourished (daily meditation practice, tea ritual, weekly therapy, dinner with friends, a walk alone or with a loved one, etc.) while we're still engaging with the situation at hand. This can help soothe the nervous system and clear the mind so that we may focus more effectively on what's going on.

“We can’t expect to experience the full depth of self-care if we’re only using them when we’re over the edge.”

How can we proactively prevent burnout or treat it?

KR: Realistic expectations! Oftentimes, people struggle to realistically identify what they're capable of given the resources they have (time, energy levels, money, attention span, etc.). Being honest from the start with ourselves is an excellent practice of setting internal boundaries; and then with practice, we can extend these boundaries by communicating to those around us.

Taking care of ourselves daily is important. We can't expect to experience the full depth of self-care if we're only using them when we're over the edge. Taking care of ourselves each day is an effective way to prevent burnout from occurring because we're setting appropriate boundaries, receiving adequate sleep, participating in nourishing dietary and lifestyle habits, and balancing our mind and nervous system. When we do this consistently, we're able to handle whatever comes our way with more grace.

How much should we attribute hustle culture to burnout?

KR: I think it plays an important role, as does social environment and cultural expectation. Even if “hustle culture” isn't the predominant way of moving throughout the world, being available at all times for your loved ones might be. It may also be that your cultural environment is oriented toward a more communal approach, which means that we become responsible for the well-being of others. This isn't necessarily a bad thing, but without healthy boundaries, it can have harmful effects. Hustle culture overall fosters an environment of exhaustion, busyness, and disembodiedness in the name of success. Despite the pervasiveness of its effects, there's definitely a shift toward a more harmonious way of life. I think COVID has influenced this, too.

What do you think is the biggest misconception about burnout?

KR: That it's an essential part of being successful. This belief is untrue — although complex. Firstly, success is defined by the subjective views of the individual, so what I consider success, perhaps a life with space and time to relax with ample time for my loved ones, someone else may not. Secondly, it's more likely that if you want to operate on higher levels of success (as defined and organized by you) by starting your own business or being a full-time parent and worker, then it's natural to have increased responsibilities. But that doesn't mean that we have to extend ourselves so far beyond what we're actually capable of. We can learn to delegate, set boundaries, ask for help, cooperate with others, manage our time more effectively, and optimize our lifestyle habits so we can handle the workload.