Here are some strategies I use to beat stress and burnout.
I’ve heard this so many times recently that it seems like an epidemic.
So many people are feeling drained, depleted, sick, and tired.
Burnout is real.
It is an undeniable sign that something in your life is not working. (More on that later…)
I get it. I’ve been there too. I’ve learned the hard way that burnout can sneak up on you.
When your brain has shifted into survival mode and your stress has become chronic, it’s MUCH HARDER to stop the speeding train.
That’s why it’s essential to establish healthy habits for releasing stress EACH WEEK, EACH DAY, EACH MOMENT!
In honor of Burnout Prevention Month, here some strategies I use to beat the effects of chronic stress and burnout:
✔️ RELAX & RESTORE. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the stress response. I start out each day with 12 minutes of PQ reps (the building blocks of mindfulness) and then I practice these moves in shorter bursts throughout the day to help me be focused rather than frazzled. Simply taking 3 deep breaths or rubbing 2 fingers together with such attention that you can feel the ridges on each finger can quickly lower my stress hormones.
✔️ MOVE YOUR BODY. Exercise is a powerful antidote to stress and burnout. Aim to exercise for 30 minutes or more per day or break that up into short, 10-minute bursts of activity. A 10-minute walk can improve your mood for two hours! I notice a BIG difference in my mood and energy if I don’t get my neighborhood walk in.
✔️ SET BOUNDARIES. My new favorite word is “no.” Learn how to say “no” to requests on your time (without guilt or shame!) If you find this difficult, remind yourself that saying “no” allows you to say “yes” to the commitments you want to make.
✔️ TAKE A TECH BREAK. Set a time each day when you completely disconnect. Put away your laptop, turn off your phone, and stop checking email or social media. I do this in the evening. Another tip is to turn off all notifications and keep your phone on silent. That’s done wonders for my focus and productivity.
✔️ GET CREATIVE. Try something new, start a fun project, or resume a favorite hobby. Choose activities that have nothing to do with work or whatever is causing your stress. My spring hobby is gardening. I like digging in the dirt and reconnecting with mother earth. A zinnia garden is in the works this year!
✔️ GET PLENTY OF SLEEP. Feeling tired can exacerbate burnout by causing you to think irrationally or be really cranky. What works best for me is going to bed at the same time every night and keeping the temperature down low. And, NO TV IN BED!