More Ways to Reduce Burnout
As a Spokane therapist specializing in helping overwhelmed and overworked professionals find peace+purpose, I love sharing coping strategies for stress. Here are some of my favorite ways for people to reduce burnout!
Recognize the signs
Taking care of your mental health is essential for reducing anxiety and burnout. Below are a bunch things you can do to take care of your mental health. Start by acknowledging the signs of burnout, such as exhaustion, irritability, and reduced productivity. Self-awareness is the first step to addressing the issue. For more information about what burnout looks like, check out this blog post.
Practice mindfulness
Mindfulness just means to be in the present moment without judgement. By making a conscious effort to have your mind where your physical body is located, your body’s stress reaction will diminish.
Start practicing mindfulness right now: stop what you’re doing, sit up straight, take a breath and relax the muscles in your arms, shoulders and face; look around the room and really see and hear the space you are in.
Continue practicing this skill by taking a minute here and there throughout your day to stop and look for all of the things around your that are red… Hear the sounds of the cars driving outside your window… Feel the cold winter air nip at your nose.
For more information about mindfulness, check out this blog: 3 Mindfulness Strategies to Reduce Anxiety.
Connect with others
There are hundreds of research studies that point to the positive benefits of social connection on not only mental health but also physical health. So it’s a win-win!
Ahead of time, socializing can feel like another task on the todo list; however, once you’ve finished the lunch date or spent an evening with friends, you’ll notice a charge in your emotional battery.
Seek professional help
Several therapeutic modalities have demonstrated over and over again to be successful in decreasing burnout and improving overall mental health. Two of those being Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT).
A therapist trained in these modalities can help you identify and challenge unhelpful patterns of thought and behavior. You can learn skills that will help throughout your lifetime.
Exercise
Exercise has been shown over and over again to have positive effects on every system of our body, including our mental and emotional wellbeing.
Tip: Don’t keep yourself in a box - Just get out there and move your body! Exercise doesn’t have to be a certain activity (running) for a certain amount of time (45 minutes).
Get enough sleep
The right amount of sleep allows our bodies to effectively to process emotions, manage stress, think straight and retain information.
Aim for 7-9 hours of sleep per night and set yourself up for success by using good sleep hygiene: consistent sleep/wake times, a cool and quiet sleeping space that is free from distractions, only use your bed for sleeping (and, well, you know 😉).
Take vacations
While the temporary solution of taking a vacation doesn’t change possible underlying causes of burnout, it can help in the short run. By taking regular vacations or breaks from work, we are often able to rest and recharge, as well as gain a different perspective.
Spend time in nature
There are many theories explaining why humans do better when they are in or close to nature. One theory is that we evolved outside and are therefore hardwired to be outside. Another is that being in nature causes a physiological reaction that lowers our stress.
Whatever the mechanism behind it, there is no doubt that being in or around nature helps our mental wellbeing.
Can’t get out into nature? Bring some nature into your spaces by growing herbs in a windowsill, adding the colors of nature throughout your space, incorporating large nature pictures/murals, or using natural materials for furniture.
Seek support
Connect with friends, family, or colleagues for support, or consider seeking therapy from a qualified mental health professional. Talking about challenges provides relief and perspective, leading to decreased burnout.
Prioritize self-care
Self-care is going to look different for everyone. The goal is to create intentional time and space for activities that leave you feeling refreshed, grounded and connected.
Join a networking group
Join a local networking group or online community to connect with other motivated and striving people who understand your life experience.
Schedule time for hobbies
It can be difficult to take time away from work tasks and home tasks, but it is essential to make time for hobbies and other non-work activities that you enjoy. These activities diversify the image we have for ourselves which is important for a strong sense of mental wellbeing.
Work-Life Balance
I like to remind folks that we’re talking about “balance” as a verb - think about a tight rope walker who is constantly correcting balance. With a busy and demanding life, you will need to regularly evaluate how you are using your energy with the goal of harmony between work and personal life.
Break It Down
Overwhelming tasks can fuel burnout. Break larger tasks into smaller, manageable steps, and celebrate each milestone along the way. Progress, no matter how small, is worth celebrating. And this acknowledgement of success is what helps to fuel continued motivation.
Healthy eating
The things that enhance our physical health also enhance our mental health. Eating a balanced and nutritious diet can help support overall physical and mental health. With a demanding schedule, it can be helpful to plan ahead for meals and snacks throughout the day.
Set boundaries
In order to safeguard your energy, learning how to set clear boundaries at work and home are essential. Some boundaries to consider: clear delineation between working hours and personal hours, limiting work communication when not at work, taking breaks throughout the day, and turn off notifications during non-working hours.
Remember when setting boundaries, “No” is a complete sentence.
Limit Screen Time
More than one hour of screen time per day has been associated with decreased mental health wellbeing. Step away from screens, especially before bedtime. Give your mind a chance to unwind and rest.
Time Management
A huge part of effective time management is to know when you’re body functions best. I am super productive in the mornings for certain tasks and then as the day goes on, I need to shift activities in order to keep being as effective as possible. Most of the time, it is not beneficial to force yourself into task completion.
Also, be sure you are allotting time for breaks, meals, and leisure!
Practice Gratitude
When we create space and recognition for the things we have (as opposed to all of the things we don’t have), our perspective changes. This shift leads to an increased recognition of external and internal strengths. When we feel capable, we are able to see the choices in front of us. Choices lead to happier+healthier human beings.
Engage in Relaxation
Relaxation activities aren’t necessarily self-care activities or hobbies. Relaxation activities specifically work to increase awareness of and decrease stress within the body.
Just like self-care activities, relaxation is going to look different for different people. You have to find things that actually help YOU to relax. Get outside your box by experimenting with new to you ways of relaxing. For example, progressive muscle relaxation, yin yoga, visualization, and breathing techniques.
Delegate & Outsource
If you’re a “control freak” like me, it can be really scary thinking about delegating tasks. But, if you’re in a place where there are just too many things and you have the financial means to do so, start slow with outsourcing.
Make a list of the all of the tasks you do in a given week or month. Circle five that feel the least scary to outsource. Don’t limit outsourcing to work activities, there are plenty of home activities that someone can take off your plate (i.e. grocery delivery, house cleaning).
Burnout isn’t going to go away in a day or with one coping skill.
Remember that burnout didn’t happen overnight and recovery won’t happen overnight either. Progress takes time. Be patient and gentle with yourself along the way. Implement these strategies one step at a time and pave the path to a more balanced and harmonious life. Your well-being matters.
By implementing these strategies, you can better reduce burnout and improve your overall health and well-being. Taking care of yourself is essential for being productive and successful in your professional and personal life.
