How many times have you thought to yourself that you will quit that toxic job or say ‘no’ to the toxic people who are constantly taking up your precious time and draining your energy? You are probably at the stage of your life where you have given so much of your life to a job that is no longer resonating with your soul. You have given your time and energy to people that don’t appreciate you except when they know that you can help them in some way. Do you feel emotionally or physically drained and if all you want to do is sleep all day and don’t feel motivated, you are probably experiencing burnout or about to experience it. I have experienced this myself so I know it’s something you want to avoid and you can start by setting healthy boundaries and make your wellbeing a priority. I have a habit of always giving too much of my time to help my family and sometimes forget that I need to give myself the gift of time first otherwise I will burnout and no one can thank me for that! Over the last year I have learned to stop burning the candle at both ends and tune into my body and schedule time to nourish my mind, body and spirit. The mind, body and spirit are connected and if one element is out of balance, YOUR life can feel out of control. Sometimes we can be our own worst enemy without realising how much we can harm ourselves by not setting healthy boundaries and learning to say ‘no’ to other demands on our time. Learn to schedule time for a wellness routine in your day to nourish your mind, body and spirit. Helping others is being human, however, you need to help yourself first and fill your own cup before you can help anyone else. Make sure you are helping others from a position of strength otherwise your own life can suffer. I have recovered from burnout and I’m passionate about having a wellness routine to maintain my emotional and physical health as I don’t want to repeat my experience of burnout!
Here are my 6 steps that I use for my wellness routine to help prevent burnout:
1. Schedule time for rest
When you plan your schedule for the week, make sure to allow enough time to rest and recharge. We are constantly bombarded with messages in society that tell us that we need to work long hours to achieve success and the people that work long hours earn more respect. So many people are influenced to believe that working 18- hour days, everyday of the week is what is needed to be successful. If you don’t schedule time for rest and you continue pushing yourself on the same hamster wheel, you can quickly burnout and it can take longer to recover. We believe in hard work, however, it is important to rest and recharge the mind, body and spirit. It won’t help if you are working hard to make a lot of money but in a few years your health might suffer because your mind and body is no longer able to cope with all the stress. I believe health is a priority, if you have good health you can enjoy wealth too.
If you are working from home or wherever you are in the world, look at ways that you can take regular breaks during the day. For example, if you can set a pomodoro timer it can help manage your time and you will be reminded when to step away from your desk and take regular breaks during the day. It’s important to find your own work ethic, listen to your body and work as much as you can without risking your health. You can still be productive without denying your mind and body the rest it deserves so you can enjoy a healthy and successful life.
2. Get enough sleep
If you are working late until the early hours of the morning, you are probably not getting enough sleep. Another problem for sleep deprivation is stress where you are probably awake until the early hours of the morning. If you are not getting quality sleep, it can lead to exhaustion, burnout and many other health problems. Lack of sleep can make you feel drowsy and lose concentration during the day. If you are feeling like a zombie because you haven’t been sleeping well, make it one of your priorities to go to bed at the same time every night and wake up at the same time in the morning. This can help to set your mind and body into a regular routine where it is prepared for the time to sleep and the time to wake up in the morning. Sleep can calm and heal the mind and body to function properly and a good night’s rest is one of the priorities for your wellness routine.
Create a calm bedroom and try to avoid looking at your phone or laptop at least half an hour before you sleep. You can try gentle stretching exercises or a meditation to clear your mind from the stressors of the day to help you relax and improve your sleep.
3. Plan self-care activities into your schedule
Schedule time for self-care during the day. Self-care is not just about facials, hot baths or massages. It can be anything you want it to be, it’s about your human needs. Make yourself a priority and make time for activities that you enjoy. If you don’t have much time during the day, start small and schedule 15 minutes of movement. For example, you can add your favourite flowers in your vase, read a chapter of your book and drink your favourite beverage, listen to relaxing music or write in your journal. If you have more time in your schedule you can go for a walk in nature or run around the park.
If you work in an office and find it difficult to step away from your work, schedule your self-care routine when you get home and make it your fun self-care time. It is important to step away from your desk and leave the office during your lunch break to get some fresh air. It is good to socialise with your colleagues during lunch, however you also need to make time for yourself where possible. Stepping outside for 15 minutes helps to clear the mind and lift your mood if you are going through a stressful situation at work.
Get into the habit of doing more of what you love and don’t worry if anybody else thinks that self-care is selfish. NO! Self-care is YOUR time to focus on YOUR needs. Never feel guilty about taking care of yourself because your health is a priority.
Exercise can be part of your self-care routine. Find an exercise that you enjoy and you feel happy doing. It can be yoga, pilates, swimming or any exercise that you feel helps your mind and body to relax.
4. Plan healthy meals and avoid junk food
It’s so easy to forget to eat when you are busy and order a take-away meal late at night. Cooking healthy meals should be a priority as eating healthy food is the fuel that your body needs to keep moving. If you are eating junk food and sugar it can cause a roller coaster in your blood sugar levels and impact your energy and mood. This can impact your mental health and lead to burnout. Instead of buying chocolate and crisps for snacks during the day, keep a healthy drawer and fill it with healthy snacks like a protein bar, banana, dried fruit, walnuts or any other healthy snacks you prefer. Reach for these during the day to help keep your blood sugar levels stable. Drink as much water as needed to prevent dehydration and to help maintain your energy during the day.
Where possible make your own healthy lunch in the mornings with fresh ingredients and take it to work, avoid buying lunch during the day unless it’s a healthy meal. If you are working from home, schedule time to cook a simple healthy meal that you can enjoy during your break or after a walk in the park.
5. Set healthy boundaries
Your time is non-negotiable as you have a priority to yourself first and everyone and everything is second. This is not being selfish, as you need to fill your own cup first before you can help anyone else. If family and friends are constantly calling you late at night you will never be able to relax and enjoy your self-care time. Set clear boundaries and let them know the times you are available to speak with them. Unless there is an emergency, you can speak with them on the weekend or during the times you are available. If people still call you late at night, turn on your answer machine so you won’t be interrupted by the calls.
6. Spiritual wellness
The mind, body and spirit are connected and make up who you are – YOU!
If one element is out of balance your life can feel out of control. Don’t forget to nourish your spiritual wellness too. Finding your purpose and meaning in life is what will keep you motivated and develop inner peace. You can try journaling, writing your thoughts and emotions to help you connect with your spiritual self and appreciate being present when the world around you is in chaos. Mindfulness can help you to pay attention to your thoughts and feelings and increase your awareness without judging others. Schedule time to practice your faith, pray or spend time in meditation to connect to your spirit and nourish yourself to become aware of the present moment.
Create a wellness routine that you enjoy
If all you are doing is working without taking time off, you will probably become exhausted. If you keep pushing forward when your body is giving you warning signs to slow down then it can lead to burnout. It is easier to step away from the chaos and stress of life when you can look forward to a wellness routine that you enjoy. Focus on your needs first when you plan your work-life balance to prevent burnout and your future self will thank you.