Are you feeling like you have nothing to give anymore? Is burnout a part of your life, no matter how young or old you are — whether it’s from being a parent, worker or student? You are not alone. The good news is that you can actively do something to abate burnout for yourself if you know where to start. Even though everything is geared toward you taking care of others, I have a few minutes for you to take care of yourself. So, what are the basic steps you can take to help identify burnout and begin to take proactive steps in self-care?
- Know Your Stressors: You need to know what’s adding to your stress. This isn’t about skirting responsibility, it’s about figuring out what triggers your stress and finding healthy ways to manage it. As you take a step back from the chaos, you can see more clearly what needs to change.
- Stopping the Stress Cycle: The engine of burnout is the neverending cycle of stress: the too-muchness that continues unabated. Halt the engine by recognizing and naming your stressful state, then caring for yourself. Whether it’s crying it out, taking a nap or going for a long walk, find a healthy way to cope with stress and make some space for relaxation, calm and replenishment. Take a well-deserved time-out.
- Restful Sleep is Key: sleep is so necessary for your good health. Try sticking to a bedtime routine and setting up a sleep-friendly environment to calm your mind and help you relax for a good night’s sleep. Shoot for seven to eight hours per night to wake up refreshed and energized each morning.
- Happy hormones: You’ll feel less stressed and happier if you do good things for others and exercise. Giving is always good. If you don’t have someone to care about, just give to strangers and animals. Exercise engages the relaxation response at the physiological and psychological level. Play and exercise are good for the soul. Then, there are the happy hormones of oxytocin and the others that are stimulated by giving to and caring for others, and by exercise, among other things. Don’t underestimate the power of your most basic activities to strengthen your happiness and improve your health.
- PRACTISING SELF-COMPASSION: Self-talk: be kind to yourself — you’re doing the best you can! See yourself under the light of a full moon and practice self-compassion by talking to yourself with kindness and understanding. Remind yourself it’s OK to tell others — friends, family or a mental health professional — how you are feeling when you need to. That’s what friends are for, and asking for help isn’t weak — it’s just good sense.
Burnout is a beast. We’re here to face it together. We may not be able to banish it entirely, but the sooner we identify it, the sooner we can counteract its effects and ease back a bit. If you’re feeling excited and ready to put these strategies into action, I’m so proud of you. You deserve to feel your best, and I’m rooting for you all the way. If you’re feeling scared or worried and you don’t know if you can do this, I’m here for you. You deserve your restored energy and zest, and it’s my honor to be able to offer you the tools you need to build them once again.
Remember, you’re not faced with this alone. The strands that connect your world to others might feel tight at times, but no one gets there alone. It takes a team. Hardy’s research revealed that a support network of just three other people was the magic number to find recovery, so remember to put your feelers out today, and take small steps forward with your mindset, your body, and your spirit.