How to Overcome Burnout

Do you often lack the energy to get on with your tasks and feel sluggish throughout the day? If so, you could be experiencing a case of burnout.

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To help you overcome this feeling and follow a better daily routine, we will walk you through eight simple changes that you can incorporate in your routine.

1. Review Your Schedule

Have you taken on so many tasks that you simply can’t catch your breath?

While you might have first felt productive running on 100mph, you need to slow down; otherwise, you’re going to crash and burn!

You need some breathing space in your schedule so that you can gather your thoughts and remain productive.

So, the first step is to review all your tasks and cancel or reshuffle things in order to have a more relaxed schedule.

2. Get More Sleep

Sleep is a fundamental part of your daily life and has been scientifically proven as the top cause of burnout, but it is something many people overlook.

Contrary to what you might think, you actually can’t be productive without sleep.

A great way to analyse your sleep is by using a science-based app like RISE.

The smart algorithm analyses your sleeping patterns to let you know how much sleep you need to catch up on (otherwise known as ‘sleep debt’).

By reviewing these statistics, you’ll have a better idea of how much sleep you actually need to be at your optimal energy level and help overcome burnout.

3. Know When You’ll Have Energy and When You Won’t

It’s also important to understand how sleep can affect your energy levels.

This will enable you to do harder tasks when you have optimal energy.

RISE shows you a clear visualization of what your energy levels will look like throughout the day, highlighting naturally-occurring daily peaks and slumps to help you make more informed decisions about your daily tasks and chores.

It’s worth noting, the more “sleep debt” you have, the less energy you’ll have in your peaks and the more sluggish you’ll feel in your energy dips.

The opposite is also true. The best way to increase your daily energy levels is to get the sleep you need.

4. Take a Break

No matter how hard you work, breaks are necessary to refresh your mind and refocus!

To ensure that you’re not churning through work and feeling burnt out, you need to schedule frequent breaks throughout your day.

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This could be a 90-minute work period, followed by a 20-minute break. During your break time, it’s important to move away from your workspace and relax.

5. Exercise

Exercise is a great way to relieve stress and tension. It also stimulates the production of endorphins which is an instant mood booster.

So, if you’re feeling burnt out, it’s important to incorporate short workouts into your weekly routine to help you establish healthier habits.

Exercise early in the morning can help curb that groggy feeling that sometimes lasts for up to 90 minutes after you wake up.

Exercise during your energy dip in the afternoon can actually decrease the time you’re in an energy lull.

6. Schedule in Time for Yourself

With so much going on at work and at home, it’s easy to put others first and put your own needs on hold.

That said, if you want to take control of your physical and mental health, you need to schedule in time for yourself, too.

Whether it’s 30 minutes in the evening to have a bath or 20 minutes in the morning to read a book, you must pencil in some ‘me-time’.

Having a set time before bed gives you a ‘psychological detachment’ from work and is proven to prevent burnout.

7. Meditate

Numerous studies have confirmed time and time again that mindfulness meditation produces positive long-term effects on our psychological well being, reducing anxiety, stress and other mental disorders.

Therefore, it’s a good idea to incorporate a short meditation into your routine to release your mind and body of any toxic thoughts and feelings.

8. Change Jobs

Sometimes, there’s nothing you can do to make your working environment a better place – especially if you work in a highly-stressful industry.

So, if that’s the case, it’s time to consider a job or career change.

You must put your mental health above any job title or paycheque, and find something that satisfies your soul.

With these simple steps, you should be on the path to a healthier and happier lifestyle.

Zona Marwah