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Burnout is not an imaginary symptom. It can happen to anyone more than once, but you can recover permanently!

DOES THIS SOUND LIKE YOU?

• Emotionally exhausted most of the time
• Every day at work is a bad day
• No joy or interest in your work
• Feeling that nothing you do makes a difference or is appreciated
• Engages in escapist behaviour such as substance use, shopping or gambling

If you answered “yes” to any of these symptoms, you may be heading down the path to burnout.

WHAT IS BURNOUT?

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed,
motionally drained, and unable to meet constant demands. As the stress continues, your productivity decreases, your energy is decreased, and you feel increasingly helpless, hopeless, cynical, and resentful. Eventually, you may feel you have nothing more to give.

OVERCOMING
THE SYMPTOMS OF BURNOUT

How to feel less alone when experiencing burnout
• Minimize or eliminate alcohol and caffeine
• Develop and follow a healthy eating plan
• Take time away from work (vacations)
• Find a creative outlet to reduce stress
Change the way you think and live
• Focus daily on your accomplishments.
• Give yourself a gift on your birthday and other holidays.
• Create a space in your home that feels serene and peaceful to you.
• Keep your home and work environment organized and tidy.
• Write daily in a gratitude journal to help refocus your mind on those things that are positive in your life.
• Post a list of what is valued, enjoyable or precious in your life on your fridge or somewhere you will see it daily.
Change how you think about and do work
• Stop multi-tasking. Focus on one task at a time.
• Work at a reasonable, steady pace.
• Break down overwhelming tasks and projects into smaller achievable parts.
• Recognize and celebrate the small accomplishments you achieve along the way.
• Take regular breaks. Discontinue working unnecessary overtime.
• Try to stay disconnected from work during vacation time.
Improve Relationships
• Set boundaries for yourself regarding what you will and will not do
• Be OK with saying “no”
• Avoid toxic people and situations
• Learn to be comfortable with saying “I don’t know” if you don’t know
• Become more involved and connected with family, friends and your community
Self-Care
• Make a list of self-care strategies and each week assess where you are at in following through on them. Adjust as needed for the upcoming week.
• Determine your priorities for the next week, month, and year. Write them down and review them regularly to keep focused on what matters to you.
• Use mindfulness to scan your body for areas of tension at least once a week and address these areas of tension.
• Take time to become centred and grounded through quiet reflection. Remind yourself, “the silence within me is not at war with the chaos around me.“
Re-evaluate your Priorities
Burnout is an undeniable sign that something important in your life is being neglected.

• Set boundaries. Saying “no” allows you to say “yes” to the commitments you want to make.
• Take a daily break from technology. Turn off your phone and computer. Stop checking emails.
• Nourish your creative side. Choose activities that have nothing to do with work.
• Set aside relaxation time for yoga, meditation, and deep breathing exercises.
• Get enough sleep. Feeling tired increases burnout.

Make Exercise a Priority
Exercise is a powerful antidote to stress and will improve your mood. A 10-minute walk can improve your mood for two hours. Rhythmic exercises, where you move both arms and legs are an extremely effective way to improve your mood, increase your energy, sharpen your focus, and relax both the mind and body.
To maximize stress relief, focus on your body, and how it feels as you move.
Support your mood and energy level by eating a healthy diet.
What you put in your body will have a significant impact on your mood and energy levels throughout the day.

• Minimize sugar and refined carbs. You may crave sugary snacks or comfort foods, but these high carbohydrate foods quickly lead to a crash in mood and energy.
• Reduce your high intake of foods that can adversely affect your moods, such as caffeine, trans fats, and foods with chemical preservatives.
• Eat more Omega 3 fatty acids to give your mood a boost. The best sources are fatty fish (salmon, herring, mackerel, anchovies, sardines), seaweed, flaxseed, and walnuts.
• Avoid nicotine. Smoking when you are feeling stressed may seem calming, but nicotine is a powerful stimulant that leads to higher (not lower) levels of anxiety.
• Drink alcohol in moderation. Alcohol temporarily reduces anxiety. Excessive use can cause anxiety as it wears off

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2021 © The Burnout Queen. All Rights Reserved. Site by Black Box Media.

2021 © The Burnout Queen. All Rights Reserved. Site by Black Box Media.