Get enough Sleep
Wake Up Early
Forget about Caffeine
Learn to Unplug
Burnout is a huge problem that many people ignore before it’s too late. It can happen to anyone at any time and is often due to too much stress at the workplace. High-demanding jobs or growing your business can put a lot of mental strain on you while you keep things functioning for a period of time. But there is a point where exhaustion takes over and it can badly affect your psychological and physical health. A recent public example of burnout is the news of Jacinda Arden stepping down from her duties as Prime Minister of New Zealand. After resigning, she said that she ‘’hasn’t slept so well in ages’’. In this article, we would like to share with you 7 ways to prevent burnout and ways to combat it if it happens.
1. Get enough Sleep
Usually, when we are under stress and unable to balance work and personal life, there is the danger of struggling with sleep. Finding it hard to fall asleep or waking up too early is a clear sign that something is wrong. According to the National Sleep Foundation, sleeping less than 6 hours a day can take away 6 whole productivity days a year compared to those who sleep for 7+ hours. When our brains aren’t resting enough or recharging, we are more likely to experience burnout. Some tactics for getting enough sleep are:
- Avoid messing with your sleep with alcohol or eating late.
- Staying off social media and screens for at least an hour before sleep.
- Start using your bed for sleep only.
- Create a sleeping routine.
- Try reading a book before bed.
2. Wake Up Early
Getting enough sleep is crucial but creating a wake-up routine is also as important. When we get up early, we can be more productive in the early hours of the day giving ourselves some time to do what we like before setting off to work. So how do you want to start your day? Maybe going for a walk, working out, reading a book, listening to music, meditating, spending time outside in nature, preparing your meal for the day- whatever makes you feel good! Getting up early can make all the difference as your body will be more awake, relaxed, and energised for the day ahead!
3. Forget about Caffeine
Combating burnout is easier when you implement the right nutrition. Stress is the major factor in burnout and it raises the levels of cortisol and lowers your immune system, fatigue, muscle tension, insomnia, and increased blood pressure.
When we are under loads of stress our eating habits are influenced by that and we can end up consuming the wrong foods in excess or actually skipping meals. The first thing that comes to mind when we feel drained and tired is to drink too much coffee in an attempt to feel more alert. In fact, increased caffeine intake makes burnout worse as you feel more anxious and less productive. There are great alternatives to coffee such as Brite. Our drinks are made from superfoods mixed with fruits for a crisp taste. You will feel refreshed after drinking Brite and ready to face the day with clear focus and steady motivation.
4. Daily Exercise
Adding daily exercise to your routine is very important and the key is to keep it consistent. A ‘’one-day-a-week’’ physical activity won’t do the trick! Burnout can make it really hard to make time for keeping fit. It would be beneficial to start with small steps such as 30 minutes of physical activity a day, preferably in the morning or in the middle of the day, so that you manage to keep your energy levels regular and feel more relaxed and productive.
5. Learn to Unplug
There are a lot of factors that affect our stress levels and one of these is the constant exposure to screens, social media, and work-related stuff. Have you found yourself regularly checking your work emails even on your days off? Are you spending time on social media scrolling through in the hope to distract yourself? If the answer is yes, you need to learn how to unplug more often.
Unplugging can easily be done every day. It would be a good idea to set a time limit for social media scrolling, preferably not when you wake up and before going to bed. Work should not follow you home and especially take any of your free time during your days off. Set clear boundaries when it comes to separating work and your private life.
6. Practise Mindfulness
We all have heard about mindfulness but what does it mean for reducing stress and burnout? Mindfulness is a form of unplugging and focusing on the present moment while attempting to clear the mind using meditation techniques. You can spare 5-10 minutes a day to just simply switch off. There are loads of guided meditations online, apps, and tips you can find handy. Mindfulness and meditation have really positive effects when it comes to stress and anxiety and they can help prevent and combat burnout.
7. Take Time Off
Taking time off might seem like such an easy thing to do but when you are experiencing burnout it can be impossible to achieve. Feeling overwhelmed with work can make you forget all about booking time off for months on end. Weekends aren’t just enough to rest and get the necessary break that you need. Knowing when it’s time to take a break is crucial even if you are not planning to do anything with it. Often when we take holidays, we are stressing about planning all the details which can worsen burnout. So the best thing to do is to take regular days off doing something stress-free.
In conclusion, burnout has many negative effects on your physical and mental health. We hope that those 7 ways to prevent burnout will guide you to a more balanced life filled with energy, clear thinking, calmness, and the focus to achieve your goals. You can find out more about our drinks which aid with stress relief and productivity here.