How to Deal with Burnout As a Former Gifted Kid

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Life often falls short of the fairy tales you began to believe in during childhood due to your upbringing. Instead, you may find yourself living in a state of underachievement and procrastination. This loss of productivity is due to those high expectations that you hold onto from childhood and the persistent pressure you faced, which can honestly be traumatic for the often pathologically demand-avoidant child. Burnout can be overwhelming, but by working through your struggles, you can overcome this state of perpetual burnout. [1]

Method 1
Method 1 of 6:

Recognising the Signs of Burnout

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  1. Step 1 Reflect on emotional changes.
    Are you feeling drained or unmotivated? You may be experiencing burnout. Burnout is a state of complete mental and emotional exhaustion. [2] You may find it difficult to engage in activities you once found meaningful, or engage in self-care. You may no longer care about things once important to you and feel an increased sense of hopelessness. Other emotional changes include:
    • Helplessness; the belief that nothing you do will change your current situation.
    • Cynicism: an inclination to believe people are motivated purely by self-interest.
    • Sense of failure.
    • Decreased satisfaction.
    • Loss of motivation.
    • Feeling detached; feeling separate or alone in this world, or experiencing derealisation or depersonalisation (feeling intensely disconnected from the world or yourself).
  2. Step 2 Pay attention to physical symptoms.
    Stress and burnout often cause these more physical symptoms, as well as mental ones. Burnout is a state of exhaustion; your body will suffer from the stress it is going through. Cortisol is likely being released, [3] causing these more than just unpleasant physical symptoms. Here's a list of some physical symptoms you may be experiencing:
    • Headaches; chronic stress can lead to tension headaches or migraines.
    • Stomachaches/intestinal issues
    • Fatigue: feeling tired even after rest is a hallmark symptom.
    • Frequent illness; this release of cortisol lowers your immune system. [4]
    • Changes in appetite/sleep. Your body is under constant stress, leading to these changes.
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  3. Step 3 Look for behavioural symptoms.
    Your behaviours are going to be taking a toll due to the emotional and physical symptoms you are already likely experiencing. These can range from unhealthy coping mechanisms to a lack of productivity. Here are some examples of behavioural symptoms you may suffer from:
    • Reduced performance in everyday tasks.
    • Withdrawal or isolation.
    • Procrastination.
    • Outbursts.
    • Using substances to cope. Please seek professional help if this gets too much and you want to stop/support. Look up addiction hotlines in your area for more support.
  4. Step 4 Assess your productivity.
    Have you lost interest in the activities and tasks you used to enjoy and excel at? One of the key components of burnout is this lack of productivity, which may be out of character for someone like you. You may no longer feel enjoyment from the things you used to, and this can be detrimental to your well-being.
    • This can include self-care tasks, such as washing yourself, brushing your teeth or maintaining your usual routine.
    • Notice if you heavily rely on escapism in some form. Do you find yourself sucked into fantasy or unhealthy coping mechanisms? Escapism may be watching TV shows all day, watching TikTok for prolonged periods, gaming, substance abuse, daydreaming, and just generally finding whatever you can to distract yourself from your lack of productivity.
  5. Step 5 Embrace your feelings with compassion.
    Burnout is not a personal failing but a sign that you need care. Remember to treat yourself gently; you are currently going through a rough stage of your life.
    • Journaling can help you reflect on your feelings. [5] Use journal entries that work best for you: recording your voice, writing in notes, or writing in a physical journal.
    • Recognise that healing takes time, and progress isn't about perfection; it's about slowly working through your issues with patience.
  6. Step 6 Identify the root causes of your burnout.
    Developing an understanding of your burnout is the key to overcoming it. [6] Are you placing too much pressure on yourself to succeed? Are you feeling overwhelmed by perfectionism or external validation? Are you stuck in cycles of overcommitment or unrealistic goals?
    • Jot these down as you work through them, as it will be helpful to use throughout this process.
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Method 2
Method 2 of 6:

Reassessing Unrealistic Expectations

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  1. Step 1 Identify perfectionistic tendencies or unrealistic standards to which you might be holding yourself.
    These have stuck with you from a young age, so you may feel intrinsically linked to your self-worth and identity. You don't need to do anything perfectly; you will get much more done if you accept that.
    • Working through these issues with a professional is a great idea. If you want, write down any factors you believe led you to this perfectionism.
  2. Step 2 Separate your self-worth from your achievements.
    Remember, your value comes from who you are, not what you do. This separation is easier said than done. Ask yourself, who are you doing this for? Is it for yourself, or is it for the praise you get from it? You need to prioritise yourself, and by doing so, let go of your tendencies toward work and achievement.
  3. Step 3 Write down and prioritise what you enjoy rather than what you
    The things that make you the happiest in life, or things you remember making you happy in childhood, beyond this external praise you feed on.
  4. Step 4 Practice self-compassion.
    There are many ways to do this, including mindfulness, affirmations, journaling and following cognitive behavioural therapy approaches. [7] Remember not to be harsh on yourself while doing any of these. The whole point is to break those harsh self-cycles you've grown so used to, so it makes sense if you want to journal "perfectly". However, that completely defeats the point of the exercise, so allow yourself to be vulnerable and not try to heal yourself "perfectly".
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Method 3
Method 3 of 6:

Creating a Sustainable Routine

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  1. Step 1 Set boundaries around work, study, or responsibilities.
    Set specific, reasonable goals to work towards, outlining how you will get to them and a timeline. These boundaries will allow you to focus on following a structure you made [8] , which will enable you to tailor it to your needs. Create rules about taking breaks, not overdoing it, and having time for other activities.
    • Make enough time for social/familial life and hobbies.
    • Structurally laying this out may be helpful, such as using an app like Google Calendar or setting reminders to finish working.
  2. Step 2 Incorporate regular breaks and downtime into your schedule.
    It is a fact that taking regular breaks [9] in your study or work will make you not only feel more refreshed but also get more done. You should take these breaks at least every 45 minutes and set a timer for the time you agree upon. There are also apps and websites for this, implementing what's known as the Pomodoro technique . [10] This involves taking predetermined breaks at set intervals and has been proven to increase productivity and reduce fatigue.
  3. Step 3 Establish a consistent sleep routine.
    [11] Getting good sleep at set times is one of the most important things you can do for your well-being. Getting started with this involves decreasing screen time usage 2 hours before bed, not drinking caffeinated beverages too late (generally stop before at least 2 pm), setting up blue light screen filters and reducing nicotine usage later in the day.
    • Melatonin supplements a bodily hormone that affects the sleep-wake cycle. Taking melatonin daily at a predetermined time will help to get your circadian rhythm in order. [12]
  4. Step 4 Integrate the hobbies you enjoy into your day.
    Doing things you enjoy will always help your mood, so make time for these little things that make a big difference.
    • Pick up new hobbies if needed. Would you like to try anything new? Anything that you can allow yourself to do without the need for perfectionism.
      • Pick up art. Art in whatever form can never be wrong, as whether or not it is good is a completely subjective opinion.
      • Pick up a physical activity. Physical hobbies are proven to not only benefit your body but also your mind. They promote better sleep, better cognition, and improved mood and energy. You could try: [13]
        • Jogging
        • Martial arts
        • Skating (including rollerblading, scootering, and skateboarding)
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Method 4
Method 4 of 6:

Seeking Support and Connection

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  1. Step 1 Talk to someone...
    Talk to someone you trust - a friend, family member, or therapist [14] - who can offer you additional support throughout this difficult time. Most university students with mental health issues don't reach out to a therapist even though they know it is likely to benefit them. [15] Getting a therapist who is knowledgeable on neurodiversity is a brilliant idea, as most gifted children are what's known as "twice-exceptional", meaning they also experience neurodevelopmental disorders such as autism spectrum disorder, ADHD, and/or dyslexia.
    • Opening up to a friend or family member. Talking can help you work through your burnout, gain insight into others' experiences, and allow a more in-depth understanding with your friends and family.
      • This can help you avoid misunderstandings about why you suddenly seemed to crash out, and having others' empathy will help your mental well-being.
  2. Step 2 Join communities or...
    Join communities or groups where you can share your experiences [16] with others who understand. These communities can be online or in person, even joining groups for the neurodiverse who will likely relate to your issues on a level your friends and family may not be able to. Using forums to discuss your issues with those who've experienced and overcome the same problems will often positively impact you, allowing for support and connection.
  3. Step 3 Learn to ask for help and accept it without guilt.
    Speak up and be specific when asking for help; communication is key. If others don't know what you need, they can't give it to you. Asking for help shows strength, not weakness; remember that.
    • Confidently ask others to help; they won't do it if they can't, and nobody will judge you for asking for help.
  4. Step 4 Ask others to contribute when they can to ease your workload and focus on what truly matters.
    [17] Allow others to review your work and provide feedback, or delegate your workload to supportive peers and family members. Once you develop the ability to ask for help, you will be able to not only form deeper connections with those around you, showing you value their input but also have more time on your hands to engage in hobbies, family time and mindfulness.
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Method 5
Method 5 of 6:

Revisiting Your Passions

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  1. Step 1 Revisit hobbies or interests you loved as a child or teen without pressure to excel.
    Ask your parents if you can't remember what you used to enjoy doing. Simple activities such as reading, drawing, colouring, playing musical instruments, playing sports, and playing video games are all everyday activities you may have enjoyed as a child. Going back and doing these for your sake rather than for others' approval is a brilliant way to reconnect with your inner child and heal your ties with these activities as a form of over-perfectionism.
  2. Step 2 Explore new activities that spark curiosity and creativity, even if unfamiliar.
    As mentioned, starting a physical activity is highly recommended for mental well-being. [18] Other mental health-improving activities include learning a musical instrument, learning a new language, reading, and crosswords.
  3. Step 3 Allow yourself to pursue goals for the sake of enjoyment, not performance.
    There will always be a pull to be the best at new and old activities. However, you must resist that for your own sake. You can't be the best at everything you do; it isn't sustainable or enjoyable.
    • Focus on the process, not the outcome.
    • Celebrate the experience. Allow yourself to reward yourself for small things, such as mastering a small section of your new skill, rather than being the best at it.
  4. Step 4 Celebrate small wins and the joys that make you feel alive.
    Start a gratitude journal if you wish, as celebrating these small achievements will give you a sense of gratitude and fulfilment. Recognising these moments that spark joy helps you to stay grounded and present.
    • Acknowledge progress, no matter how small.
    • Embrace moments that bring you joy.
    • Pause to reflect on how far you've come.
    • Use small wins as fuel for continued growth.
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Method 6
Method 6 of 6:

Practising Long-Term Self-Care

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  1. Step 1 To manage stress, continue your mindfulness or relaxation practices, such as meditation or journaling.
    [19] Moving forward, you will want to incorporate these practices into your routine. Keeping up your journaling will only benefit you further; the longer you do it, the better you will get at identifying your emotions and intentions behind actions.
  2. Step 2 Prioritise physical health through regular movement and balanced nutrition.
    Keeping up your nutrition is a great way to combat mental health issues [20] and following these steps will help you fix your diet to be a better one for your physical and mental well-being.
    • Include protein in your breakfast. Protein will keep your blood sugar steady throughout the day.
    • Eat complex carbohydrates such as:
      • Potatoes and sweet potatoes
      • Brown rice and other whole grains
      • Legumes (beans and lentils)
    • Drink plenty of water. Even mild dehydration can affect your mood. [21]
    • Avoid excessive caffeine.
  3. Step 3 Continue learning about self-compassion and mental health strategies to prevent future burnout.
    These techniques are a lifelong lifestyle choice, so continuing forward, consider whether they are helpful to you and research new emerging techniques.
    • If you've been in burnout once, stopping these instructions at any point may well put you back into that state, so try to keep up at least some of these steps throughout your life.
  4. Don't stick to routines that aren't benefiting you just because you put them in place in the past. Update your routines where necessary, and expand your ability to understand your well-being.
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      Tips

      • If you remember just three takeaways from this guide, let them be self-acceptance, exercise, and journaling — pillars of long-term well-being.
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      • Try gamifying your tasks by creating point systems for simple homework or work.
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      • Rotate between hobbies to avoid over-exhaustion in any area. Try alternating between artistic/academic hobbies and physical ones.
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      References

      1. ↑ https://www.verywellmind.com/gifted-kid-burnout-signs-symptoms-how-to-overcome-it-8611238
      2. ↑ https://www.darlingdowns.health.qld.gov.au/about-us/our-stories/feature-articles/signs-you-might-be-experiencing-a-burnout-and-how-to-regain-balance-in-your-life
      3. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC4263906
      4. ↑ https://pubmed.ncbi.nlm.nih.gov/2062254/
      5. ↑ https://martinhamilton.com/run-your-brain-by-mastering-mental-state-shifts/
      6. ↑ https://headspace.org.au/explore-topics/for-young-people/work-burnout/
      7. ↑ https://onlinelibrary.wiley.com/doi/full/10.1002/cpp.2586
      8. ↑ https://blentwell.com/exploring-the-world-of-starting-a-successful-business-while-raising-a-family-28017/
      9. ↑ https://www.washington.edu/drs/academic-skills/time-management-tips/taking-effective-breaks/
      1. ↑ https://pubmed.ncbi.nlm.nih.gov/36859717/
      2. ↑ https://pubmed.ncbi.nlm.nih.gov/33054339/
      3. ↑ https://pubmed.ncbi.nlm.nih.gov/34225973/
      4. ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
      5. ↑ . https://www.therapycentreservices.com/contact-us
      6. ↑ https://pubmed.ncbi.nlm.nih.gov/17571007/
      7. ↑ https://www.trading-mind-mastery.com/proactive-risk-management-methods/
      8. ↑ https://therapymedicalbilling.mystrikingly.com/blog/ease-your-workload-with-physical-therapy-medical-billing-services
      9. ↑ https://pmc.ncbi.nlm.nih.gov/articles/PMC9902068/
      10. ↑ https://pubmed.ncbi.nlm.nih.gov/36350591/
      11. ↑ https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/coping-with-anxiety/faq-20057987
      12. ↑ https://www.mayoclinic.org/diseases-conditions/generalized-anxiety-disorder/expert-answers/coping-with-anxiety/faq-20057987

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