We all suffer from burnout from time to time – an overwhelming feeling of mental and physical exhaustion that can be caused by anything from workplace stress to unhealthy lifestyle choices.
When you find yourself in this state, it’s vital that you address the underlying causes and understand how to recover effectively. Here’s how you can healthily recover from burnout.
Eat a Healthy Diet
The foods and drinks you consume have a significant impact on your mood and overall energy levels. Instead of relying on coffee to give you a quick energy fix, opt for healthy beverages like herbal tea or lemon water. Skip munching on sugary snacks throughout the day and replace them with foods that are rich in protein and complex carbohydrates.
If you have a definite sweet tooth, try to buy, or even make, healthier alternatives that use natural and organic ingredients that aren’t processed. This will help you avoid the inevitable energy crashes that come after consuming too much sugar and caffeine. If you’re low on time to make healthy meals every evening, try to meal prep on the weekends and plan out quick and easy recipes for the weekdays.
Start a Hobby
Starting a new hobby or picking up an old one is a great way to unwind and relax. If you like to active, going to the gym or picking up a new sport is a great option – you’ll even get to socialise at the same time! If you’re more creative, you can pick up painting or drawing and unleash your inner artist.
If you like to socialise at the same time or keep up with art-related trends and information, you can attend local art-related exhibitions and events. Cork and Canvas is one of the many art events rising in popularity- allowing you to socialise, drink wine and paint to your heart’s desire!
Mindfulness is all about focusing your attention on the present and observing the world without judgement. Practising deep breathing, meditation and other relaxation techniques can all help you create a state of mindfulness.
These practices have been shown to reduce anxiety, overthinking and stress as well as reduce blood pressure. Look for local or online classes that teach you how to practice mindfulness. These will ensure that you practice it appropriately.
Exercise is probably the last thing you’ll feel like doing when you’re burnt out, but physical activity can really help to ease your stress and get you back into a positive mindset. Make it your priority to fit in 30 minutes of exercise each day. Even if you’re a full-time office worker, you can still maintain your fitness routine by doing light exercises throughout the day – strength bands are versatile and a great option. As an added bonus, they’re compatible and easy to use on-the-go! You can also use your breaks to get up and move or try doing in-seat stationery exercise while at your desk.
Get Enough Sleep
Bad sleep patterns are a leading cause of burnout. Without good quality sleep, your physical and emotional stress levels will only increase. You can improve your sleep patterns by making fundamental lifestyle changes, like avoiding screen time 2 hours before bed and going to bed at the same time each night.
The amount of sleep everyone needs is unique to the individual, so it’s important that you know how much sleep your body needs to feel rested – for some 8 hours is optimal, while others may only need 6 hours of quality sleep.
Many people suffering from burnout tend to be intense multitaskers. But when you try to achieve too many things at once, it can build tension, all the while lowering the quality of your work performance. This will only induce more pressure and stress. Create a to-do list at work and focus on doing each task one step at a time.
Take Time Off
Sometimes the best solution to cure burnout is to move away from the situation. If you have the means to do so, take a quick vacation from work, even if it’s just for a few days.
An all-inclusive holiday to a tropical or relaxed destination is a great way to ensure time to destress- after all, everything will be organised for you, so you don’t have to worry about it! Use this time away to clear your head, de-stress and recharge your batteries. After a few days away, you’ll come back feeling refreshed and ready to get back into work.
Journaling your thoughts can be incredibly therapeutic, as it helps you dig into your feelings, both good and bad. When you’re beginning to feel burnt out, write down your thoughts about the situation, along with the physical symptoms you’re feeling. Express your regrets and frustrations, as well as your gratitude. Putting your struggles into perspective will allow you to reclaim your sense of agency and find ways to be better.