Prevent burnout: 10 holistic health tips

For many of us, the feeling of burnout is all too familiar. stressed, overwhelmed, unable to cope and tired at the thought of anything related to productivity or work projects. At the moment, as we navigate a second phase of restrictions and lockdowns in the UK, many of us are likely to feel the weight of carrying ourselves, our jobs, our families, relationships and responsibilities through this. Try nursing one“I have this”Attitude can take us so far, but when the going gets tough, some real, reliable, powerful tools need to be at hand. Read 10 ways to prevent burnout so you can live a life with less stress and more happiness.

Recognize the signs

Prevention isAwayMore effective than healing, and when it comes to burnout, it's important to know what signs you or someone you know are approaching. Do you feel more anxious? Are you afraid to open your email inbox? Do you feel too tired to interact socially? Are you sleeping a lot more than usual and not ready to face the day? If you are emotionally exhausted, have lost passion for your work, feel unable to do your best work, or know someone who has completely lost their spark, these are all signs of stress building and increasing burnout.

Pause & unplug

Of course, one of the most effective ways to prevent burnout is to literally quit. Burnout usually occurs in people who initially enjoy taking on tasks, like being in control, and diving head first into their work. This can also happen to those who are overly emotionally invested in their co-workers, customers, or work duties. For anyone with these traits, stopping is pretty much the last thing they want to do for fear of losing control or letting themselves down. To avoid burnout, it is imperative to stop and unplug. The ability to do this actually comes from recognizing that your ego has taken over, and withoutSheWhen you run the show, you think the world is going to collapse. The truth is, when you stop, not much else happens... Whether it's taking an hour to unplug, turn off your phone and go for a walk outside, take a week-long vacation, or take a few minutes of respite on a regular basis, it's the time you takeout ofwill make a big difference in the amount of energy you drawin the.

Digital detox

I mentioned removing the connector above, but it's so critical that I'll highlight it here. Take time to turn off your phone, close your laptop and donotturn on the TV. Our eyes and ears take in a large percentage of information, but when we're plugged into our devices 24/7, they metaphorically lose energy. Listening to a podcast during your morning walk may sound relaxing, but it's still another voice demanding your attention. You may feel relaxed scrolling through social media, but in reality it's just another vice draining your energy. If you're serious about preventing burnout, try doing a digital detox for a day or even just an hour and notice how different you feel.

Commit to real social nutrition

If wemakeWhen we spend excessive amounts of time on social media, we begin to put the brain and emotional body into a state similar to how a poor diet takes a toll on the physical body. If we consume a lot of low-fat artificial food, we canSuperiorWe nourish our bodies, but really, we are never completely satisfied and will probably eat more to make up for the gaping hunger hole. In the same way, when we “consume” artificial social interactions like instant messaging, social media posts, or likes, we may think we are sociable, but we are never fully satisfied and hunger for real social media engagement. For many of us – especially now during the pandemic – we feel a gaping hole where our emotional social contact used to be at eye level. Of course, this is completely unnatural for our bodies and brains and puts us in a stressed state that brings us closer to burnout. Even in this moment, try to be intentional about your social interactions. Can you spend 15 minutes a day calling or video calling a friend or family member? Can you do something that will truly satisfy your innate need for human interaction, dramatically reduce your stress, and help you prevent burnout?

Breathe

When we feel stressed, we start breathing in a fast, shallow rhythm. Doing this frequently—as we might do as we approach burnout—can lead to mild states of hypoxia. Hypoxia is when the body's tissues have low oxygen levels, which in turn can lead to anxiety and low stress tolerance. While complete hypoxia usually only occurs at high altitudes or when there is a serious problem, knowing how to breathe fully can ensure your body, brain, and emotions get all the nutrients they need. If you notice yourself feeling stressed or anxious, place your hands on your waist and take slow, long breaths - focusing on expanding your ribcage in three dimensions. Exhale slowly and feel your body relax. To get the most out of this exercise, repeat it regularly six times.

say no'

Saying no is your birthright, and when we don't exercise that right, we give away our inner power. If you keep saying “yes” to things you really don’t want to do, you are not only stealing energy from yourself, but also stealing energy from those you live with and love too. If you've said "yes" to a lot of things, your energy is likely to be dissipated in all directions, leaving little left for the things you really want to do in life. To practice saying no, start small (like saying no in a coffee shop when asked if you want the special 'limited edition' blend) and work your way up. Make the promise to yourself and see it as a practice.

Movement

Burnout can cause us to hold on to emotions and thoughts that really need to move. remember; emotions areEnergy in motionand they have toMovement.To prevent and resolve burnout, practice shaking, jumping, dancing, free running, and engaging in lots of unstructured movements. We tend to hold a lot of emotional and mental tension in our muscles, so any type of movement that encourages release can help. If you've never tried it5 rhythmsTry it out first in the privacy of your own living room while staying at home!

Ask for help

Burnout occurs much less often when we ask for help in a timely manner. Of course, those who are more prone to burnout are also less inclined to ask for help! If you know you're the type of person who refuses to ask for help when needed, break the mold and start today. Asking each other for help connects us emotionally, helps us become more open-minded, builds courage, builds resilience, reduces stress, provides an opportunity to learn and develop new skills, and can help us become more productive in the long run!

Follow your nose

Certain scents can have a profound impact on the brain, body and emotions. To promote relaxation, try adding lavender and chamomile essential oils to a diffuser or oil burner. To relieve stress on the nervous system and reduce inflammation, add a few drops of frankincense to your body oil. If you need a morning motivator, add a few drops of peppermint essential oil to your diffuser as this can also boost mood and enthusiasm to prevent burnout!

Sleep

We can recover much better physically, emotionally and mentally when we get optimal sleep. If you've been working late into the night, try setting a non-negotiable cutoff time to avoid burnout. Again – this may seem scary at first, but the hour or two you don't work at night will give you two-fold return in enthusiasm, productivity and skills the next day. Sleep allows us to “clear out” old cells, process emotions, events and new information, consolidate learning and put our lives back in perspective. To improve your sleep, go to bed at the same time every night to "train" your body to a new rhythm, turn off all screens an hour before bed, and drink a warm drink to relax your body and mind. Reishi mushroom extract can be made into a calming bedtime drink and has the benefit of promoting optimal sleep, a relaxed nervous system, reduced stress, a stronger immune system and anti-cancer properties.