12 Survival Strategies for Going Back to Work After Burnout
As a Highly Sensitive Person with ADHD.
About three months ago, I made a grand escape from a job that left me with more holes in my soul than a freshly baked loaf of sourdough bread. I was a walking embodiment of exhaustion, cynicism, and a general lack of interest in basically everything. If you missed my dramatic exit speech from my previous job, you can catch up on the fun and games in my previous newsletter I Ditched Toxic Workplace.
In my brilliant mind, I figured I'd take a cool six-month hiatus from capitalism, living off my savings like the rebel I am. I needed a break to recharge, indulge in hobbies, and focus on being as unproductive as possible. The thought of returning to the 9-to-5 grind was pushed very far away into my subconscious mind. I was on a mission to discover new paths, explore new horizons, and unveil a whole new, bright, and shiny ME!
Fast forward three months later and the panic set in…HARD.
"What if I'm unemployed for months? The job market is a sh*t show right now. I should probably start looking."
"I'm burning through my savings faster than a kid in a candy store. What if I accidentally bankrupt myself?"
"What if my partner, who's also currently employed, doesn't find a job? Are we destined to live in cardboard boxes under a bridge?"
It hit me like a ton of bricks, and I found myself back in the dark, seedy alleyways of LinkedIn - probably the social media platform I loathe the most. An absolute carnival of posturing, deception, and self-promotion. As someone who thrives on authenticity, it made my hair stand on end. But there I was!
I knew there was a backdoor entrance into a role at a company I'd been eyeing for a while. A small creative agency, rivals of my previous company (MOO-haha). It would be a major step down in terms of salary, way fewer ‘benefits’, and even a demotion in terms of role. Most sane people would not have even considered this as an option, and possibly a former me would not have as well. However, after my previous company, I swore that my next move would not be driven by money alone. And this company was ticking some pretty important boxes. It boasted a strict work-life balance, no evening or weekend work, and a flat structure (Swedish company) with a lot more room to add value and grow. And bonus - the customers would be in my timezone (for once!). It seemed foolish of me to not even try.
So, I applied.
They got back to me that very day.
By the end of the week, the contract was sitting in my inbox, waiting for my trembling over-caffeinated hands to sign on the dotted line.
And then…
…came the existential dread!
"How the hell did this happen so fast?"
"Am I making the right choice, or am I just jumping back in out of desperation?"
Okay, I think it might be time for a disclaimer at this point. I get it. I'm ridiculously privileged to take a work hiatus and land a job so effortlessly when others are out there dealing with this hellish work situation. I see you, and I sincerely hope you find an amazing opportunity soon. But while I am very aware of my luck here, and am immensely grateful for this opportunity, I'm still utterly terrified.
At 36, it feels like I've still got to slap on my big girl pants and put on a brave face just to live and work like everyone else. Or is this how everyone feels?
So, in preparation for this rollercoaster, I've started to put together a plan to transition back to the daily grind, especially as a person with high sensitivities (and ADHD). Feel free to steal any of these or send me your survival strategies!
1. Exercise
Each day I’ll be starting the day off with a morning beach walk – soaking in that Vitamin D, and mixing in some weights for strength training.
2. Morning Meditation/Breathwork/ Motivation
I plan to stack my walk with meditation, and breathwork (I use the Othership app and it’s amazing) and have a date with my favourite motivational podcaster Mel Robbins to get me going!
3. Medication
I’m going to be trying out some ADHD meds. Fingers crossed it doesn't turn me into an emotional wreck. Stay tuned folks!
4. Visual Reminders - White Board and Post-Its
I’ve filled my whiteboard with motivational nuggets that help me to ground, feel good, and survive the day. I also have post-it notes sprinkled around the house reminding me to take a chill pill and remember to breathe!
5. Finch App
One of my FAVOURITE mental health and habit-forming apps, I will be checking in with my virtual Tamagotchi bird every day, crossing off my to-do lists and reaching goals. It's adorable and surprisingly effective!
6. Chrome Plugins
I’m experimenting with a few Chrome plugins such as Capitalize First Letters to scan text better, Momentum for goal setting, App Blockers & Pomodoro for focus sessions – I plan to turn this digital space into a productivity wonderland.
7. Noise Cancelling Ear Buds
I’ve just ordered a pair of Loop earbuds that are on the way, hoping they'll save me from sensory overload, so I have more capacity for work.
8. A Fresh New Wardrobe
I’ve bought work clothes for the first time in 5 years! I’m injecting COLOR back into my life and plan to look as cute (but comfortable) as possible. Because nothing says "I'm ready to conquer the day" like a vibrant boss-girl wardrobe.
9. Inspiring Work Set-Up
After five years of remote work, I'm splurging on a fancy workspace mat, some plants, and a standing desk. It's time to level up the home office game.
10. Blue Screen Glasses
I need to figure out how to stare at a screen for 7-8 hours a day. Screen time fatigue is a huge struggle for me. I’ll be testing out blue light filter glasses. Wish my eyeballs luck :)
11. Notepad To-Do Lists
I have ditched the digital chaos for good ol' pen and paper. Analog style. I’ve still not come across a more effective method than this to date.
12. Weekly Co-working Day
Or ‘body-doubling’ as some might call it (who came up with this awful term?). One day a week I’ll be co-working with a colleague to help drive motivation. Also, it’s totally an excuse to try every cafe and croissant in Cape Town!
So here I go!
Just writing this down makes me wonder if everyone has to work so hard to just survive a workday, and hold down a J-O-B. But hey, that’s the cards I got dealt. In any case, planning ahead and supporting my mind, body, and soul in this way feels good and helps me manage my anxiety.
Who knows if this new job will work out or not, but here I am trying, and that’s all I can do.
Wish me luck as I take the plunge!
Do you have any other tips or tricks to survive entering another job after burnout? Please send them my way!
Well done for getting back out there and finding what works for you. Although not officially diagnosed, I think I may be somewhere on the adhd spectrum myself. I use a lot of the techniques you outline in this article too, and it really does help to navigate the day and stay sane.
Good luck and looking forward to seeing how it goes with this new role!
Wishing you luck and imagining that you are already plunging! I absolutely love this article, and your writing. "more holes in my soul than a freshly baked loaf of sourdough bread" got me. Thank you. This is a beautiful list, and I am planning to check out #5 this week, and I asked for #7 as a birthday gift just this week (I also asked they be given to me whenever they arrival, so asap). I'm planning to use them while working and while parenting (that's their original purpose). #8 inspired me as well. Love that color too!