The healing power of exercise: resilience and burnout recovery through activity

Everyone knows that exercise is important for physical health, but I wonder how many of us realise that exercise is also an essential activity for our mind and soul. It improves your resilience, lowers stress and, for those who have tipped into burnout, is a vital step to recovery. My last post “8 tips for improving sleep and overcoming exhaustion”, explained the importance of sleep and rest. This post covers the second.

 Burnout and the Quest for Resilience

People are increasingly suffering from chronic stress and burnout. There are ever-increasing demands placed upon us, combine with personal responsibilities. This can leave us feeling overwhelmed, depleted, and exhausted, and we then struggle to navigate life beyond work and rest.

Burnout is the body’s response to prolonged exposure to unremitting, chronic stress. It results in a range of symptoms including exhaustion, which doesn’t resolve with a break.

Even the most resilient individuals can experience burnout or chronic stress – burnout is symptomatic of prolonged exposure to stress, not a personal weakness. That said, there are numerous steps we as individuals can take to increase our resilience and minimise our likelihood of burnout.

What is Resilience?

Resilience is your ability to withstand or recover quickly from difficulties. It can be referred to as ‘toughness’, although as resilience includes our ability or strength to bounce back, rather than just withstand, the word ‘tough’ implies too rigid a stance.

Working on increasing your resilience in readiness for facing stress is a great approach – looking to prevent any issues before they arise. Activities to keep and improve resilience during times of exposure to chronic stress are vital, to ensure the impacts of stress upon you are minimal and short lasting. And finally, for those of us who have tipped into burnout, using resilience-building techniques is critical to the pace and success of our recovery.

Walking for my Life: My Personal Burnout Exercise Story

Once the immediate need for sleep recovery had been resolved and my insomnia was under control, I moved into a pattern of feeling sluggish and drained, with little energy to do anything – I developed a real penchant for napping! I knew this had to change, but the act of doing more than the simplest of tasks resulted in the need for a couple of hours of sleep.

My CBT therapist then explained the concept of having different ‘batteries’ that aren’t solely recharged through rest and sleep. One of the challenges she gave me was to step outside of the house and walk, even just for five minutes.

I walked around the block - not far, maybe 15 minutes. It was tiring and I needed a nap after… but I realised that I needed the naps anyway due to the burnout – going for the walk hadn’t made me any less functional. So, I went out again. And again. Slowly walking further and walking faster. Soon, I was walking 2-3 miles, three times a week.

I felt more in control. At peace – while out walking, it was the first time in years my brain stopped working and worrying away and an endless list of things I had to do. I was sleeping better at night and needing fewer naps in the day.

Resilience and Recovery: 6 Top Exercise Benefits

These six mental health benefits of exercise are relevant for those of you looking to increase your resilience or recover from burnout. The key is embedding exercise within your routine to support your mental health.

1.      Exercise Reduces Your Stress Levels

Exercise is a natural stress reliever – it reduces cortisol levels which in turn promotes a sense of calm.

2.      Exercise Enhances Your Mood

Regular exercise releases endorphins, boosting your mood and creating a sense of mental escape from your day-to-day grind.

3.      Exercise Restores Your Energy Levels

Constant stress is an energy drainer, and exercise is an effective way to replenish our energy reserves. A short burst of activity is invigorating – improving circulation, easing stiffness, and bringing a clear head to give you greater focus and a sense of being feeling revitalised.

4.      Exercise Improves the Quality of Your Sleep

Exercise promotes better sleep through better regulation of our sleep-wake cycle and reducing anxiety levels. Establishing a consistent exercise routine will therefore help you to have more restful nights.

5.      Exercise Empowers You

Establishing a consistent exercise routine counteracts these common burnout feelings of powerlessness and a lack of control, as you are taking charge of your health. Achieving even the smallest fitness goal gives you a sense of accomplishment and reinforces your resilience.

6.      Exercise Brings with it a Social Connection

Exercise provides a real opportunity to connect with others in a positive and uplifting environment – whether it is friends giving kudos on Strava, a fitness class, the feel-good factor of the cheers from the volunteers at your local Parkrun, or the joy a family cycle brings -social connection matters and exercise can enhance your sense of belonging.

Conclusion

Adding aerobic exercise into your lifestyle is an essential component for resilience and mental well-being – whether you are aiming to better manage stress, or recover from burnout. It’s not about pushing yourself to your limit or embarking on a rigid exercise regime. It’s about finding joy and fulfillment and the feel-good factor that movement and exercise bring. It’s about recognising and respecting your body’s needs and embracing that all-too-often forgotten essential activity: self-care.

So, pop on your trainers, step outside and put one foot in front of the other…and see where your exercise journey takes you.