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Hi. Been there, done that, got the t-shirt. Over 12 years in therapy, about 10 years into my professional career. Can speak at length as to what goes into burn out, but you don't care. You're there. You need help getting out.
The absolute most maniacal piece of the puzzle is that everything (and everyone) is telling you to do less of what's burning you out and to make more time for rest etc.
Rest is important. Let me make that clear. However:
If you were to add exercising daily, and also add an hour or two dedicated towards a hobby every day, this will counterintuitively reduce your burnout symptoms.
As a person who keeps their work and personal email inbox empty, believe me, I know the advice is nails on a chalkboard. I seek 0 chaos. Adding to chaos surely won't bring me closer, right?
Wrong.
The paradox here is that “adding load” in the form of exercise or a hobby is not the same as piling on more work. It’s giving your brain and body different inputs... Psychologists call this "recovery through detachment and mastery." You unplug from the stressor while engaging in something meaningful or physically beneficial, which recharges your coping capacity.
nih.gov
ScienceDirect
sagepub
Frontiers Public Health
PMC
Harvard Health
ScienceDirect
Extension USU
yes 100% this. in CBT, they would say to "take actions that are in line with your values."
your values aren't your morals or your beliefs - they're the things that make life worth living. what's really important to you? when you look back, what is the thing you value most (or will regret not having done)? find a way to do something that feeds into that.
your job isn't you. for most people, it's just some shit you have to do. your values are you. and they should be your first priority.