Burnout is your body’s sign that you need to stop and start looking after yourself. Let’s now explore 10 ways to help to overcome burnout. If you missed my post on 5 warning signs of burnout, Click here to read first
1. Evaluate your diet and exercise regime to help overcome burnout
Have you been eating to feed your body the nutrients it needs to function and recover? Have you been getting enough intentional exercise such as a 30-minute walk each day? Looking after yourself by getting enough exercise and eating a wholesome and nutritious diet is very important for overall health, especially in times of chronic stress and burnout.
It is also important to drink enough water to hydrate and flush out toxins, as being dehydrated can often confuse the brain and give signals of hunger.
2. Relaxation time
Including time for relaxation and mindfulness practices as part of your daily routine can help you deal better with life’s challenges. Yoga, meditation, mindfulness practices, a nice hot bath are all things that can help you wind down.
Below is a list of my favourite mindfulness apps that you can download that can help encourage relaxation and mindfulness practices.
When your stressed, your body releases adrenalin and cortisol, which the blood takes to the muscles and the brain to prepare you for a fight or flight response. Having downtime is very important for your body to equalise and focus its blood supply on other areas such as digestion and healing. Excessive chronic stress can affect your health dramatically. See my new blog on how stress affects us and what you can do to help reduce chronic stress leading to burnout.
3. Strive for a work/life balance
As mentioned in my blog on 5 warning signs of burnout, our lives are so busy with extra demands to achieve at work and in our personal lives. It is really important not to put 100% to your work and 0% into other aspects of your life. Balancing work and life helps to balance out stress and leisure activities. Not only is this better for your general health, but will also help you to be more productive at work.
4. Practice gratitude
Practising gratitude can help to give a positive outlook on life. Journaling your thoughts and what your grateful for, can help you refocus and calm your mind. Journalling and practising gratitude can help make you feel happier and prioritise what is important in your life. Also writing down what is stressing you and work out solutions to them may be helpful.
5. Work breaks
With work expectations and demands, it’s very easy to forget to have your breaks. As I nurse I know this too well. It is very important to take your allocated breaks, take your holidays and sick leave if you need it. Hydrate during your breaks and eat healthy nutritious meals to support your body and mind throughout the day.
For people caring for little ones or other family members at home, it is also important to have a break and a little “you time”. It is important to remember your no use to anyone if your tired, exhausted and feeling burnt out.
6. Get off your devices
Screentime and social media can cause unnecessary stress. Devices that beep with notifications is very distracting and can take away from precious family time. Having “time out” from any devices including social media can be a blessing if your feeling overwhelmed and burnt out. Most devices have a screen time function, monitor closely, you may be shocked at how much time you actually spend on your devices.
7. Get a health checkup
Are you up to date with all your annual checkups? You may feel absolutely exhausted for a reason, such as lacking vitamin D or other vitamin deficiencies. Tune into your body, if something doesn’t feel right always see your General Practitioner for advice. See more about vitamin D deficiency symptoms on my blog here
8. Catch up with friends
Catching up with your old mates can make you feel a million dollars. Choose wisely as some friends can really drain you. Catch up with those friends who make you laugh and make you feel good about yourself. This can be out for dinner or just a phone call. I’m sure they will appreciate talking to you too
9. Keep work at work
If you are in the habit of checking work emails or taking work calls at home. Stop this, you need your personal time and it’s all about life/work balance. At the end of the day, in most cases, it is not a matter of life and death so there is no urgency for you to have to engage.
10. Learn to say “no”
If your a people pleaser, learn to be assertive and say no. If your work colleges are delegating tasks to you, be assertive and say no. If your family or friends are demanding and are really draining you, say no. It is important to learn that you need to come first, your no used to anyone if your not looking after yourself first.
It is important not to bite off more than you can chew, it is all about balancing work and leisure to help overcome burnout, and don’t feel guilty about having some time to yourself.
I would love to hear from you! I would love to know what you do to relax in your downtime to avoid burnout. Please comment below. Thank you for reading my blog.
- Help Guide. (2020). Burnout prevention and treatment. Retrieved from https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm
2. Reach out (2020). What is burnout. Retrieved from https://au.reachout.com/articles/burnout-and-chronic-stress
3.Schoen Clinic. (2020). Burnout. Retrieved from https://www.schoen-clinic.com/burnout