How to recover from burnout?

I'm so sorry to hear you're going through this. I relate so much to what you said. I did have lots of hobbies before but I have been very depressed for a long time and have no interest in any of them anymore. I sometimes try to force myself to do them but it just makes me feel worse.

Exercise is a good idea. Unfortunately being depressed has made me really unfit and exercise feels unbearable but I know it's so important and can really help depression too. Just making myself do it is the hard part! I know I should though. Probably would help with some of my anxious energy. I'm sorry that your injury means you can't.

I really understand about not knowing what to do next. I think one of the main things stopping me recovering from this burnout is the constant stress around knowing I need to recover so I can work again and support myself and not knowing what will happen if I can't recover. I live with my partner and he earns more than minimum wage so I can't get disability benefits but he doesn't earn enough to support us both and pay for rent.  The uncertainty of what is going to happen is unbearable. I'm trying really hard not to think about the future but it's so hard when so much is at stake if I don't get better. I wish there was more support available for autistic people. 

Thank you for sharing your words and experience with me. I really appreciate it. Whilst I am very sad for you to hear what you are going through it does bring some reassurance that I am not alone.

Please don't feel useless. You were doing a PhD so you are more than capable when you are healthy and well. You just need to recover, and even when you are unwell you are still worthy and deserving of happiness. I haven't done any cooking or cleaning for longer than I care to admit, and it makes me feel so embarrassed and useless too. Especially the weeks where I'm unable to shower or wash my clothes and have to wear dirty ones, and I smell, it's dehumanising. But we have to remember these are just signs that we are unwell and need rest. I wish there was more help out there for us. I hope we can both recover soon. I'm sure things will get better if we keep being gentle with ourselves. Wishing you well. Sorry for the rambling! I'm not great at writing at the moment 

Thank you for your advice. That room sounds lovely, I wish I had one! 

Thank you for your kind and reassuring words xx

Ann :) I am so very sorry you're suffering so badly from this bout of burnout and having the added pressure of having to deal with IBS whilst still trying to balance out every day life with things like cooking. Is your GP able to give you anything that might help you with your IBS? I have Gastritis and it always gets worse during burnout and anxiety attacks.
I can hear how difficult this is for you and I wish you a speedy recovery and hope things start to get better for you soon.

You're not useless Ann. I think you are both brave and very strong to be still fighting despite how hard things have been for you and how hard they still are. Don't be too hard on yourself. You are doing remarkably well and though things are still hard remember that they will get better. You'll get through this Ann. Maybe not today, or tomorrow, but the day where you start to feel better is on the horizon and you will get to it.

Sending you hugs x. Take lots of care and get all the rest you can.

I am desperate to know the answer too to your question. I’ve taken a break from my PhD and i’ve not worked since beginning December and I still feel awful. In fact my physical health just deteriorated even more and I just continued to loose weight due to IBS and poor appetite and food anxiety. I don’t know what to do after this break- no idea if I’ll continue, find another job or phd (at moment i just couldn’t) where I would live etc. and I suspect all this worry is probably not helping. It’s so scary when you are burntout, take time off but aren’t getting better and don’t know what to do. 

Do you have a hobby you might be able to do if you have energy to give you some pleasure? If I wasn’t injured I would be running and hiking a lot and planning my next hiking trips etc. Though I have to admit that I have at this point lost the capacity to do most things and can’t engage in special interests. I have found physical activity really helpful in the past as it requires a different type of energy and can help switch off my brain or at least calm it for a while.

I don’t know what the answer is but you are not alone. I can barely do anything at moment-everyday things like  cooking are too much, everything takes inhuman effort and it’s very frustrating. It makes me feel useless, hopeless and ashamed . 
I think it would help to be kind to yourself but I know that can be hard.

Rest is the key to recovering from burnout. Rest when you can and don't push yourself to recover fast or you will set yourself back.

I find doing things little and often when I have the strength helpful as well.

I try not to allow myself to get burnt out anymore. It's not easy because there's so much stress in life and a lot of triggers but gradually I am learning to better control myself so I don't burnout.

I've got a special room in my house designed specifically for me for when I'm suffering from burnout. Everything in there if soft and friendly to my skin. The walls are painted dark so it's not too bright, no windows in this room so light can't hurt my eyes. I had this done shortly before Covid in twenty nineteen, after a horrible burnout which took six + months to recover from. I've used this room once so far and it's so autism friendly, it made the process of healing much better for me.

Keep your chin up and remember you will get through this burnout. It might be a long haul but you will get there I promise, even if it doesn't feel like it right now.
Keep smiling and get plenty of rest.

Rest rest rest, be very kind to yourself. If you broke your leg you would need to rest. I say what is the worst that can happen? Easy to say I know, but put work out of your mind at the moment. One day soon you will feel better. We don't know when but you will. Remember to go easy on yourself x

thats ok it is a difficult situation to be in and hard to deal with but I think it is just doing nothing and waiting for the feelings to pass by distracting yourself with things that you enjoy the most but something that allows you to stay in one place amongst other comforts which acts like a padding. also thats ok sorry I can't help anymore than that. hope you feel better soon!

Thank you for your reply. This is helpful. I have actually found my plushies and blankets helpful as well, and rewatching my comfort films has eased some of my panic. I like what you said about just doing the bare minimum, that is very reassuring, thank you.

Im sorry your feeling like this it isn't comfortable at all! When I feel like this it may not be healthy or great but it works for me, I usually make a pit of all my plushies and blankets with me in center of it on the bed then watch videos on my phone or anime (which could be any programme or film in anyone else's case) with no lights or excessive sounds. the use of phone allows me to be curled up under things. Then remain there really until a sense of hunger or thirst comes and then return to it when I have accumulated food and drink and then I remain there until I feel better. that can be a few days or more. telling anyone who you may live with also that you dont want to be disturbed. you can always get the food and drink before you get into a pile if that's something you do obviously? 

might be worth as well to speak to someone whether a friend or professional depending on whether its just a you thing or an ill thing. 

but yeah.. it's just about really really doing the BARE MINIMUM. Dont force yourself to do anything within your healing time as that can return you back into how you were feeling before.