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What do you do if burnout is taking a toll on your well-being?

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Burnout is a state of physical, mental, and emotional exhaustion caused by chronic stress at work or in life. It can affect your health, happiness, and performance, and make you feel helpless, hopeless, and cynical. If you are feeling burned out, you are not alone. Many people struggle with burnout in today's fast-paced and demanding world. But there are ways to cope and recover from burnout, and one of them is mindfulness.

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1 What is mindfulness?

Mindfulness is the practice of paying attention to the present moment, with curiosity and kindness, without judgment or distraction. Mindfulness can help you reduce stress, enhance well-being, and improve your resilience and focus. Mindfulness can also help you become more aware of your thoughts, feelings, and sensations, and how they affect your behavior and choices. By practicing mindfulness, you can learn to respond to your challenges with more clarity, compassion, and creativity, rather than reacting with frustration, anger, or avoidance.

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2 How can mindfulness help with burnout?

Mindfulness can help you cope with burnout in several ways. First, mindfulness can help you calm your nervous system and lower your cortisol levels, which are often elevated in burnout. This can help you feel more relaxed, refreshed, and energized. Second, mindfulness can help you identify and address the sources of your stress and burnout, such as unrealistic expectations, poor boundaries, or lack of support. By being more mindful of your needs, values, and goals, you can make changes that align with your well-being and purpose. Third, mindfulness can help you cultivate positive emotions and attitudes, such as gratitude, joy, and optimism, which can counteract the negativity and cynicism of burnout. By finding meaning and pleasure in your work and life, you can restore your motivation and engagement.

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3 How to practice mindfulness for burnout?

Practicing mindfulness for burnout can take many forms, such as meditation, breathing, body scan, and mindful movement. Meditation is a formal practice of sitting quietly and focusing on your breath, a word, a sound, or an object. Breathing can help you regulate your emotions and relax your body. Body scan is a practice of scanning your body from head to toe and noticing any sensations, tensions, or emotions that arise. Mindful movement is a practice of moving your body with awareness and intention. All of these practices can help you train your attention, calm your mind, and increase your awareness. You can practice them for as little as 10 minutes a day using an app or guided audio. Additionally, mindful movement can help you improve flexibility, strength, and balance while also enhancing your mood, energy, and creativity.

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4 How to make mindfulness a habit?

Mindfulness can be most effective when practiced regularly and consistently. To make it a habit, start small with a few minutes a day, and gradually increase the duration and frequency of your practice. Set a reminder using an app or link it to an existing habit, such as brushing your teeth. Track your progress in a journal or log to monitor your improvement and identify any challenges. Lastly, be flexible and open to experimenting with different methods, formats, and settings. Pay attention to your senses, emotions, or actions throughout the day. The key is to enjoy the process!

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5 How to get support for mindfulness and burnout?

Mindfulness is not a miracle cure for burnout, rather it is a skill which requires practice, patience, and perseverance. Additionally, it is not a replacement for professional help or other forms of self-care. If you are feeling burned out, seeking support from others such as a therapist, coach, or group may be beneficial. A therapist can help you understand the causes and effects of your burnout while also providing you with tools and strategies to cope and recover. A coach can help you create goals and plans to achieve them, as well as develop strengths and skills to overcome challenges. A group can offer support, advice, and inspiration while allowing you to learn from others' perspectives. Mindfulness can be used to cope with burnout and prevent it from happening again. It can help you regain your balance, passion, and purpose so that you can live a more fulfilling life.

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Denise Sohandev

Personal Growth Mentor
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Mindfulness is one side of the coin when working with burnout. Burnout is ultimately a complex condition that requires a multi-pronged approach. Mindfulness can be a tool on the journey to recovery, a balm to get the patient through challenges whilst they work with understanding how they ended up there through coaching or therapy and when they are in recovery it can become a kind of compass that redirects them to avoid away from making the same mistakes in the future

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6 Here’s what else to consider

This is a space to share examples, stories, or insights that don’t fit into any of the previous sections. What else would you like to add?

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What do you do if burnout is taking a toll on your well-being?

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1 What is mindfulness?

2 How can mindfulness help with burnout?

3 How to practice mindfulness for burnout?

4 How to make mindfulness a habit?

5 How to get support for mindfulness and burnout?

6 Here’s what else to consider

Mindfulness

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What do you do if burnout is taking a toll on your well-being?

1

2

3

4

5

6

1 What is mindfulness?

2 How can mindfulness help with burnout?

3 How to practice mindfulness for burnout?

4 How to make mindfulness a habit?

5 How to get support for mindfulness and burnout?

6 Here’s what else to consider

Mindfulness

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