Managing Fatigue and Burnout

Job burnout is a special type of work-related stress — a state of physical or emotional exhaustion that also involves a sense of reduced accomplishment and loss of personal identity.

The way we work, where we work, and how we work affects everyone's work-life balance and its important that you always find ways to incorporate a balance that works for you. Ask yourself:

?Have you become cynical or critical at work?

?Do you drag yourself to work and have trouble getting started?

?Have you become irritable or impatient with co-workers, customers or clients?

?Do you lack the energy to be consistently productive?

?Do you find it hard to concentrate?

?Do you lack satisfaction from your achievements?

?Do you feel disillusioned about your job?

?Are you using food, drugs or alcohol to feel better or to simply not feel?

?Have your sleep habits changed?

?Are you troubled by unexplained headaches, stomach or bowel problems, or other physical complaints?

If you answered yes to any of these questions, you might be experiencing job burnout. Consider the below pointers in order to implement a work-life balance and talk to a doctor or a mental health provider because these symptoms can also be related to health conditions, such as depression.

Physical Activity

Regular physical activity isn't just about maintaining a healthy weight. It is also essential for:

?Improving mood

?Reducing stress

?Boosting energy levels

Diet: Fuel Your Body Wisely

A balanced diet rich in fruits, vegetables, lean proteins, and whole grains provides the nutrients our bodies need to thrive.

Sleep: Recharge Your Batteries

Quality sleep is the body's natural way of healing and rejuvenating. Establishing a consistent sleep schedule and creating a relaxing bedtime routine can help? improve cognitive function, mood, and overall productivity.

Nutrition: Nourish Your Body and Mind

By making mindful food choices, you provide your body with the essential vitamins, minerals, and nutrients it requires to function optimally. Pay attention to portion sizes and incorporate a variety of foods into your diet.

Here is a one week plan to try out:

Day 1: Physical Activity

Morning: 10-minute stretching routine to wake up your muscles.

Lunch: 10-minute walk outside (if possible) to clear your mind.

Evening: 15-minute home workout (e.g., bodyweight exercises like push-ups, squats).

Day 2: Diet

Breakfast: Swap sugary cereal for a bowl of oatmeal topped with fresh berries.

Snack: Enjoy a handful of mixed nuts and a piece of fruit.

Dinner: Cook a balanced homemade meal with lean protein, whole grains, and vegetables.

Day 3: Sleep

Create a calming bedtime routine with activities like reading or gentle stretching.

Aim to go to bed 15 minutes earlier than your usual bedtime.

Day 4: Nutrition

Practice mindful eating during all your meals today. Pay attention to flavors and texture.

Day 5: Physical Activity

?Morning: Go for a 20-minute brisk walk or jog.

?Afternoon: Take a 5-minute break every hour to stretch and move around if working at a desk.

Day 6: Diet

?Breakfast: Include a serving of protein (e.g., Greek yogurt or eggs) in your morning meal.

?Snack: Munch on carrot sticks with hummus or a similar healthy dip.

?Dinner: Focus on a plant-based dinner with plenty of vegetables and a small portion of lean protein.

Day 7: Reflection and Planning

?Take some time to reflect on the past week. What positive changes have you noticed?

?Set new wellness goals for the upcoming week based on your experiences.

Remember by recognising the importance of these wellness essentials and taking small steps to incorporate them into your daily life, you can achieve a healthier and happier you. Keep an open mind as you consider the various options of managing fatigue and burnout. Try not to let your demanding job overwhelm your health and wellness. Here’s to a healthier version of you in the last leg of the year!