10 Tips to help avoid burnout

2023 has been a tough year for everyone and the biggest indicator across many different groups of young professionals is increased level of stress. It may be related to many different reasons, however one thing is for sure – professional and psychological burnout has been an issue for many people in both my closer and wider circles of communication.

When I see people in a state of physical, emotional, and mental exhaustion that results from prolonged or extreme stress – I am circled back again and again to the idea of how important it is to take steps to avoid burnout in order to maintain physical and mental health and well-being. And it is with deep understanding of how important this issue is and having leveraged some of the below tactics myself throughout fighting my inner demons – I`d like to share some of the tips to fight off burnout, or at least minimize its damage to our mental stability.

Here they are, and however simple those might look - some of them helped many folks step away from the edge of the abyss:

1.???? Set boundaries: It is important to set clear boundaries around your time and energy, and to say “no” to additional commitments when necessary.

2.???? Take breaks: Make sure to take regular breaks throughout the day to rest and recharge. One thing to keep in mind here – “doom scrolling” is not a good way to spend your breaks – it accumulates additional negativity and doesn`t allow any stress release – if anything, it makes it worse.

3.???? Get enough sleep: Adequate sleep is essential for maintaining physical and mental health. Aim for 7-9 hours of sleep per night. Try to avoid screens at least an hour before going to bed.

4.???? Exercise regularly: Exercise can help to reduce stress and improve mental well-being. Aim for at least 30 minutes of moderate-intensity exercise per day.

5.???? Eat a healthy diet: A healthy diet that includes a variety of fruits, vegetables, and whole grains – it can help support physical well-being and this is essential component of mental well-being. Remember, it is hard to keep your sanity at bay if your body is hurting, aching and always tired.

6.???? Practice stress-reducing techniques: Techniques such as deep breathing, meditation, or yoga can help to reduce stress and improve relaxation. My personal favorite is “the art of drifting away” – type of meditation where the goal is to stop inner dialogue.

7.???? Seek social support: Having a strong network of friends and family can provide emotional support and help to reduce feelings of isolation. Reach out to your friends and ask how they are doing – as social interactions tend to circle back to you it will likely be returned to you 10-fold.

8.???? Take time off: It is important to take time off to rest and recharge, whether it is a day off work or a longer vacation. I have a struggle with this one but when I eventually take time off – the feeling after is very rewarding.

9.???? Seek help if needed: If you are feeling overwhelmed or experiencing prolonged feelings of stress, it is important to seek help from a mental health professional. Mental health is Health!

10.? Find activities that bring joy: Engaging in activities that bring joy and meaning can help to reduce stress and improve overall well-being.

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Having said all the above, mental health is a fragile and largely unexplored substance still and even taking all the above steps is not a “magic pill” to sort your problems out – but doing nothing is way worse. Make little steps to get better, and once you`ve done enough of those little steps ?- ?you will notice how long you have gone since you started.

However, if you feel like nothing helps and you really cannot fight it alone – do reach out for help. There is no shame in therapy – mental health is Health, so let`s normalize being well – and maybe the world will become a little bit of a better place too!