Last night, I watched Simone Bile's Documentary on Netflix, Simone Biles Rising, and was brought to tears watching her withdraw from several games in the 2020 Tokyo Olympics. For those that aren't familiar with the story, the 2020 Olympics was different than any other due to COVID. The athletes weren't allowed to have their family, their fans, and the whole world was watching and commentating through social media. Simone Biles got a bad case of what gymnasts call the "twisties", which is essentially when psychological stress causes the body and mind to no longer be in sync. This can cause gymnasts to severely injure themselves or worse, and Biles did the best thing she possibly could for herself by dropping out while she was struggling.
Hearing gymnasts describe what the twisties were reminded me a lot about how one feels when they experience burnout; when we are overwhelmed or burdened by stress, it can cause us to feel out of sync with things that usually bring us joy. Music therapy has emerged as a powerful tool for managing and healing from burnout. Researchers and therapists in the music field emphasize the restorative power of music, which can help realign our minds and bodies and rekindle a sense of purpose. Today, I will be showing you how we can recover from burnout and be back on our feet with the power of music therapy.
The Science
Many studies have reported that music therapy reduces the effects fo burnout and cortisol levels that add to stress. In most of them, music was used as a form of coping through instrument playing, listening to music, or another form of musical intervention for at least 30 minutes a day. Participants in the studies reported feeling more at peace and harmonious with their work load.
Burnout, unlike day-to-day stress, requires more intensive recovery strategies. In this post, we'll explore how music therapy can serve as a deeper intervention for those already experiencing burnout, guiding you back to a state of well-being and productivity.
How To Recover From Burnout: A Step-By-Step Guide
Embrace The Void
Pick a day out of this week where you have the least going on. Take that whole day, aside from one to three easy tasks if necessary, to do absolutely nothing. Sulk with yourself and allow yourself to rest, listen to sad music, watch your favorite movie and melt into the soundtrack, snack on your favorite chips, anything that requires absolutely no work from you.
Pro Tip: If you feel guilty about doing nothing, tell yourself, "I deserve it". That voice in your head saying that is accustomed to your stress and does not care if you recover. Repeat this affirmation as many times as that voice comes up.
Reconnect With You
Carve out ten to fifteen minutes a day to listen to some meditative music. During this time, stretch, meditate, or journal. Nothing and no one else is allowed in this fifteen minute window. Think of this time as the burnout version of chemotherapy. You may not like it, but it is imperative to your recovery. Do this for at least two weeks.
Set Boundaries
For the people who are burnt out on account of saying "yes" too many times: During your recovery period, say no to everything. If something comes up that feels like you have to say yes, your mind will make excuses, "But she's done so much for you", "You'll never get to experience an opportunity like this again", it's interesting what your brain will make up as a chronic people-pleaser. The truth is, nothing is worth sacrificing your mental health. Nothing. And nine times out of ten, the situation or person that you think requires a yes does not. You are not the center of the universe, and the world will spin either way. This gives us a better perspective on whether we are being kind or being a martyr for an unnecessary cause.
Pro Tip: When someone asks you for something or an opportunity comes up, do not say yes or no right away. The magic phrase I learned this year is, "Let me check my calendar and get back to you." When you have time, play some 852 Hz (The frequency of intuition) and write out the pros and cons of this situation. Which side do you resonate with more? Make your decision based on what is best for you, not the one that avoids the most friction.
Reconnect With Joy
If you have followed the above steps, you are well on your way to recovery and may find that you are more in tune with yourself, your job, and other people. Celebrate the small wins of your day, whether you got to accomplish something on this How-To list, a full night of sleep, or said no for the first time. Bake yourself some goodies with your favorite playlist, have a dance party, or just look in the mirror and tell yourself, "I did it!". The small wins will add up to big ones and you are well on your way.
Seek Support
Whether it's professional help, social media, or a call to a friend, let someone know what your going through. Community is important in low periods and can ensure accountability through your recovery process.
Burnout can feel unmanageable, but with one step at a time, you will be back to yourself in no time. This how-to is meant to be practiced slowly and with a sense of compassion for yourself. Comment your favorite step or a song that's helped you get through your burnout phase, and I'm wishing everyone a lovely labor day weekend!
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