How to Prevent Burnout
Many of us experience burnout at least once in our lives. Whether it’s from working more than one job, taking care of a sick loved one, or juggling family life while going back to school, burnout is real, and it negatively impacts your mental and physical health.
What is Burnout?
If you think you may be experiencing burnout but are unsure, here are some of the most common signs:
- Physical and mental exhaustion
- Feeling overwhelmed
- A need to isolate
- Fantasies of escaping
- Irritability
- Frequent illnesses such as colds and flues
5 Ways to Prevent Burnout
Exercise
You know exercise is necessary for your physical health, but it is also fantastic for your mental and emotional health as well. Studies have shown that exercise 3-4 times a week can, in certain circumstances, be just as effective as some psychotropic medications. This is because physical activity helps our bodies secrete feel-good hormones, which give our mood a boost.
Get Quality Sleep
Sleep not only helps our bodies build and repair new tissue, but it helps us be able to feel calm and focus. Though there are many ways to practice what clinicians call sleep hygiene, here are a few favorites: skip caffeinated beverages past 2 pm, ban smartphones and other electronics from the bedroom, only spend time in bed when you're going to sleep, and establish a relaxing nighttime ritual like meditation, reading, or taking a bath.
Validate Your Feelings
Sometimes when we are on the verge of burning out, we tell ourselves it's not that bad, that we can handle it, or that we're weak for struggling. However, this is invalidating the fact that what you're dealing with is really hard! Anyone going through the same thing would be burnt out and it makes perfect sense that you are too. You're already getting beat up from life's troubles, so why add to burnout by invalidating yourself? It's perfectly understandable that you are having a hard time and perfectly okay to take a break.
Remember to Play
When you have a million things to do, it can seem impossible to take some downtime to just have fun. However, you need to do something every day that gives you pleasure if you're going to stave off burnout. Whether you want to play a sport, enjoy a hobby, or go to the theater, be sure to make time every day to enjoy yourself and your life.
Ask for Help
During stressful times, it’s important to reach out to others for help. Sometimes all we need is a friendly ear to listen to what’s on our minds and hearts. Let your friends and family know you could use a little support.
If your stress levels don’t seem to go down, you may want to consider working with a psychologist who can help you navigate your feelings and offer coping strategies to deal with the issues you have going on.
If you’d like to speak with someone, please reach out to us at Riverside Psychology today.
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