In an always-connected world, it can be difficult to take a break for self-care, even when you need it. If you are experiencing burnout, you may feel drained both physically and emotionally, which makes it difficult to give your all during daily activities.
Create effective stress management strategies
Knowing what tools and habits work for you when dealing with stress can help you prioritize your well-being and prevent burnout. Coping strategies can be direct and action-focused or indirect and emotion-focused. Taking an action-oriented approach means that you tackle the cause of the stress by making concrete changes, such as:
– set limits
– manage your time
– find solutions to directly improve the problems
– assign tasks to other people who can help you.
An emotion-focused approach focuses on managing your emotional response to stress. Here are some ways to achieve this
– connect with others
– practice meditation
– to exercise
– participate in leisure activities
– speak with a mental health professional
Consume enough nutrients
Eating a balanced diet is associated with less burnout symptoms. A healthy diet can help support your immune system and may have protective effects against depression and chronic conditions like type 2 diabetes and heart disease.
To increase your nutrient intake, try eating whole foods like:
And limit processed foods, sugars and saturated fats as much as possible.
Have you ever been in a particularly bad mood after a bad night’s sleep? Or had trouble concentrating at work because you spent the night watching an exciting new show? When you don’t sleep well or enough, everyday activities can feel overwhelming and exhausting. Adults over 18 should get at least 7 hours of sleep per night.
Research from 2021 also shows that quality sleep is associated with improved mental well-being. In contrast, poor quality sleep, shorter sleep duration, and insomnia are linked to higher rates of burnout.
Getting enough quality sleep is crucial for your physical and psychological health. Lack of sleep can have consequences such as:
a weakened immune system
reduced motor skills
Whether it’s setting boundaries at work, in your social life, or with your family, knowing your boundaries can help you protect your mental health and focus on your own needs rather than the needs of others.
Wondering how to set effective boundaries? Here are some strategies to try:
Communicate your needs clearly and firmly to others.
Give yourself permission to say no.
Set time limits.
Give yourself permission to take a break.
Find ways to relax
Research from 2017 links participation in leisure activities to better quality of life and higher job satisfaction. Perhaps you feel more relaxed after physical activities like a game of tennis, yoga, or a hike. Or maybe you prefer more passive hobbies, like watching funny movies, reading, or listening to music.
Whatever meaning you give to the word “relaxation”, taking the time to decompress can help you feel invigorated and better equipped to face daily stress.
Like sleep, exercise is important for many aspects of overall health. According to a research report published in 2018, a great deal of research links physical exercise to a longer, healthier and happier life. Exercise can help delay the risk of chronic disease, and also promote better mental well-being. Data from the review shows that aerobic exercise, resistance exercise, and mind-body exercise can all improve symptoms of depression.
Ideally, adults should get 150 minutes of moderate-to-vigorous physical activity per week, plus strength-training activities two days per week.
Here are some examples of aerobic exercises you can try:
Here are some examples of resistance exercises
use resistance bands
Take a break from the news and social media
If you’re feeling stressed, maybe you should put down your phone and turn off the news on your TV (or change the channel). Studies suggest that consuming media that exposes you to disaster news can have a negative effect on your mental health. A 2020 study of 512 Chinese college students found that those who used social media frequently were more likely to have poor mental health.
Create a support network
A 2020 study suggests that social connectedness can translate to better mental wellbeing and a reduced risk of depression. Sometimes talking with someone about what’s on your mind can help you feel better. Connecting with a friend, family member, social group, or support group can help you cope with stress. If you need a little more support to manage your mental health, a licensed professional, such as a therapist, can help you find the best stress coping strategies and work with you to reduce the symptoms of mental illness. burnout.
When life seems overwhelming due to chronic stress from work and personal responsibilities, it can be natural to suffer from burnout. By taking steps to manage stress and burnout, you can feel better and perform at your best. If you need a little more support to manage burnout, a licensed mental health professional can help you get back on track.
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8 tips to avoid exhaustion, stress and give the best of yourself
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