How can therapy help me address the underlying causes of my burnout and anxiety and cope with them?

Hello Alex! Thank you for reaching out to BetterHelp with your question regarding burnout and anxiety that you are currently experiencing at work and in other areas of your life.

I want you to visualize something for me. I want you to picture a boat that has a leak in it. You can take a bucket and scoop the water out of the bottom of the boat as much as you can, but if the water continues or the hole gets bigger, eventually simply trying to scoop out the water to remove it becomes nearly impossible.

The thing about burnout is it can happen under a variety of circumstances. It can occur when you are bored, when you are feeling lonely, or after a major setback. It can also happen when you are at the top of your game, working hard, and successful. I say this because I want you to start by granting yourself some grace and compassion.

Here are some tips for when you are feeling like you are running on empty and have nothing left to give.

1. Make sure you are getting some exercise. Research shows that just getting in ten minutes of movement each day can help clear your mind, minimize the stressful effects of your day, and decrease depressive symptoms.

2. Create moments of stillness for yourself. We are bombarded by noise all day long. Just sitting in silence for five minutes a day to focus on your breath and ground yourself can really refresh your mind and spirit. Listening to a guided meditation script is an effortless way to do this for yourself.

3. Be intentional about setting a specific time to step away from technology. I feel like this kind of goes along with tip number two (creating moments of silence). Even if we are mindlessly scrolling at the end of the day, and we think that is relaxing, it is still stimulating our minds. I challenge you to set aside one hour each day for a technology detox.

This time of year can be extra stressful. Rates of both depression and anxiety are also spiked during the holidays. Make it a priority to fit some of these simple tips into your days. You will be happier both at home and at work when you become intentional with filling your own cup up. I promise you will get much further with a full tank than you would running on empty.