Do you dread going into work? Was this fire you once had for your career sizzled to a flicker? You are not alone! In America, it’s not uncommon to feel overworked, be tired, and stressed. Americans get the least amount of vacation days and guess what? They let many of them go by unused! Not only do Americans get (and take) less vacation time, but we also take shorter breaks during work and many even work while they eat. This can quickly lead to burnout. And, surprise, burnout doesn’t just affect those who work, but can also get caregivers. So if you’re a mom feeling exhausted, irritable, frequently ill, or having escape fantasies, you could also be burning from both ends of the candle. So let’s dive into how to take care of you and prevent burn out in your life.
Set a Timer
An app called “Desk Time” looked into the ratio of work to break time. They found that for every 52 minutes of work, you need to take a 17 minute break. During this 17 minutes, you need to unplug and take an actual break from it all. Allow your brain to rest! When you’re on the web and checking emails, your brain is still going and not really resting so can increase fatigue. I know, taking 17 minutes out of your day sounds absurd. But if you find yourself feeling mentally slow or not on your A game at work, give it a try! Take a walk to the bathroom, grab a coffee, or sit outside for a few minutes.
Journaling
Writing in my journal every morning really helps me set my intention for the day. I write down 5-10 things I’m grateful for and ten goals I plan to accomplish in the present tense. And when I’m writing down things I’m grateful for, it’s not just “A roof over my head”. It’s also “reading this great book”, “plant based meals”, and “a tea kettle I love use” sort of things. I use to only write down my goals, but was listening to Rachel Hollis’s podcast and began shifting my goals into the present tense as she suggested. It definitely brings me the warm and fuzzies doing it this way! So instead of writing your goal as “I want to lose 10 pounds” write “I have lost 10 pounds, can play with my kids again, and feel great!”
Exercise
You know that exercise is great for your body. Your body wants to move! But did you know that exercising can also help your brain perform better? A Harvard study looked at the power of exercise and the brain. Researchers found that regular exercise was linked to improved concentration, a sharper memory, prolonged mental stamina, elevated mood, enhanced creativity, and lower stress. I’m sure you’d love to improve all of those too!
But wait, there’s more science backing this! At Leeds Metropolitan University, they looked at 200 employees on days they worked out at a gym during lunch and days in which they didn’t work out during lunch. They found that the days the employees went to the gym, they were more productive, managed time more effectively, and worked better with their co-workers. They also went home feeling better about their job. If a gym isn’t an option for you, maybe you can get a brisk walk outside. If these don’t feel like an option at all, take these studies to your management and be the game changer to prevent burn out!
Change Your Mindset
If you’ve felt a lot of negativity, hopelessness, or disempowered, changing your mindset is something you probably really need. Start by acknowledging your not-so-great thoughts, then turning them to something positive. When you think “I suck at this”, allow yourself to hear the thought, then say “but I’m new and trying to learn” or whatever maybe true for you. The best way to begin reclaiming your power is to keep it positive. You have the power to change your thoughts, words, and actions.
Hydrate with Water
You’re drained from your job and needing a pick me up. Grabbing a cup of coffee always seems like the logical explanation if you’re tired and worn down. But the caffeine in your coffee can actually dehydrate you and slow down your brain, making you feel more crabby and sluggish. Then, you aren’t feeling like your best self and I know feel those negative thoughts creep up more often if I don’t feel good. Try instead to grab water when you’re feeling tired. I know, that doesn’t sound fun, but your body is 2/3 water and needs hydration! Even mild dehydration can decrease your mood and shrink your brain. You aren’t going to be prevent burn out by feeling like crude all day my friend. So before you reach for the cup of joe, have some water.
Get Better Sleep
Practicing good sleep habits is essential for our health and well being. Practicing a bedtime routine, avoiding caffeine before bed, and keeping electronics out of the bedroom are all ways to to help improve your sleep quality. If you’ve been stressed, looking into your magnesium levels may also be an option. If you’re wanting to read more on sleeping better naturally, go here.
Plan Your Day
This is a simple, but effective way to help decrease stress in your life. It’s also a rough guideline and it’s okay if something goes shorter or longer than planned. You can shift and move things around. I like to set timers for sections of my day as a gentle reminder to help me get things done. When you’re trying to prevent burn out, you need to decrease your stress and anxiety. I can only assume if you’re reading this you’re human and humans are creatures of habit. We like certainty. If you take the time the day before, or even a week before, to plan out your day, you can find yourself more relaxed and excited to face the day.
Form Meaningful Relationships
Hang out with the coworkers who bring life into your life when you’re off the clock. Or, if you’re a momma, find a local group of mommas you enjoy hanging out with. Build authentic relationships with others and ensure you all keep the mood positive and light when hanging out. It can be easy to fall into a hole of negativity and b!tch sessions, but this is brining in more negativity into your life. If you notice a conversation shifting, either let others know you would rather not take the conversation there or bring up a positive topic. Another thing to consider is to let go of those draining relationships. If you feel a relationship is no longer serving you and is draining you, in the words of Elsa, let it go.
Practice Mindfulness
You can incorporate this into everything you do. Being mindful means you’re aware of things you’re doing or thinking in a nonjudgemental way. If you’re feeling tense, bring awareness to your breath and tension in your shoulders. Maybe, as you chew your food, you pay attention to the tastes, temperature, and smell. Don’t play on your phone or watch TV while you eat. If you’re alone, slowly chew your food or, if others are around, use this time to connect and be present in the moment.
Ask for Help
This is scary, I know. Being busy was a badge I use to wear with honor. But for the sake of your health, your career, and your relationships, you need to be able to ask a trusted co worker or friend for help. This help could be related to productivity, maybe you could be a change maker in your work environment, or just having someone watch the kids so you can get a massage. Friend, you’ve got to make sure you’re watching out for yourself because no one else will.
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