11 Simple Ways to Reduce Burnout
Burnout is a serious condition caused by prolonged stress and can negatively impact both mental and physical health. You may feel worn out physically and mentally. If you are burnt out, you may feel empty and may not want to do anything. You can read more about Burnout Here . We can all experience Burnout in our lives, especially as parents juggling so many things in our lives . There are simple ways to reduce burnout that can apply to most all of us.
11 ways to reduce burnout:
- Set Boundaries: Establish clear boundaries between work and personal life. Avoid overworking and make some time for relaxation, hobbies, and spending time with loved ones. I need this reminder a lot. Its ok to take a break, unplug and relax- How about you?
- Practice Self-Care: Prioritize self-care activities, such as exercise, meditation, deep breathing exercises, sufficient sleep, and healthy eating habits. This is so important and sometimes we need reminders to practice self-care. Setting a timer for 2 minutes of breathwork, or going on a Mindful Walk can be really helpful to not only prevent burnout but to also increase productivity.
- Prioritize! Organize your tasks, prioritize them, and set realistic goals. Avoid taking on too much at once, and learn to delegate when possible. I am a very big list maker. I make lists for everything and I feel a large sense of accomplishment when I check items off the list.
- Take Regular Breaks: Incorporate short breaks throughout your workday to recharge and regain focus. Even a 5-10 minute break can be beneficial.I love to get up and walk to the other end of the house or office, take a break to phone a friend, practice 5 minutes of Mindfulness or my favorite pose of Legs up the Wall. Sometimes I go for longer walks outside, and this helps me increase productivity in the long run.
- Seek Social Support: Talk to friends, family, or colleagues about your feelings and experiences. Social support can be a powerful buffer against burnout. It can also help you feel connected with others. If you’re experiencing severe burnout symptoms, reach out to a mental health professional for some guidance and support. Don’t wait until it’s too late.
- Limit Screen Time: Reduce exposure to screens during leisure time to prevent mental fatigue and eye strain. Engage in offline activities like reading a paper-book, going for a walk, or engaging in a hobby by yourself or with a friend. I love to walk with friends on the trails, play tennis or ride my bike (indoors and out!). Or Try Legs up the Wall!
- Learn to Say No: Be assertive and say no to additional commitments when you’re already feeling overwhelmed. It’s okay to decline tasks that could exacerbate your stress.For me, saying “no” has been crucial to reducing burnout and decreasing anxiety. In the past 6 months, I have said no to more things than I wish to admit. “No” to being the lead parent at classroom parties, “No” to sending in a home made lunch for the teachers, I even said “No” to hosting a large holiday party this year, even though I really wanted to, but knew that with all I do for it, my mental health would suffer and my anxiety in getting classwork done would be through the roof. Not to mention, the lack of sleep I would get in order to “try and do it all”.
- Engage in Mindfulness: Practice Mindful techniques like meditation and yoga to cultivate a greater sense of calm and awareness.
- Get Some exercise: Listen to your body and what it needs. Exercising a few times a week, or daily with strength training and cardiovascular benefits, getting fresh air, and moving in some way helps you feel empowered, refreshed and healthy. I make it a point to exercise daily, and make sure to take a weekly rest day as well.
- Eat Healthy Foods : Limiting Processed food and eating a balanced diet, whatever that may be for you is essential. Being healthy from the inside-out is essential to feeling your best. I personally eat a plant forward diet, with lots of grains, legumes, lentils, vegetables and fruit.
- Get a Good Night’s Sleep: Limit your screen time at night and aim for 6-8 hours of sleep. I am personally not a caffeine drinker, so getting enough sleep for me is essential, otherwise I am a grumpy person and exhausted.
Everyone is different and what works for someone else, may not be the best strategy for you. Reducing burnout requires consistent effort, but making these changes can significantly improve your overall well-being and prevent burnout from becoming overwhelming. Lastly, remember that it’s ok to pause. It’s ok to say “no” and it’s ok to not have to do everything.
What works for you to reduce burnout and decrease your stress? I would love to know in the comments.
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