How to avoid a burnout and come back stronger.
Stress may be unavoidable, but burnout is preventable. Following these steps may help you thwart stress from getting the best of you:
Exercise
Not only is exercise good for our physical health, but it can also give us an emotional boost.
Stretched for time? You don’t need to spend hours at the gym to reap these benefits. Mini-workouts and short walks are convenient ways to make exercise a daily habit.
Eat a balanced diet
Eating a healthy diet filled with omega-3 fatty acids can be a natural antidepressant. Adding foods rich in omega-3s like flaxseed oil, walnuts, and fish may help give your mood a boost.
Practice good sleep habits
Our bodies need time to rest and reset, which is why healthy sleep habits are essential for our well-being.
According to the National Sleep Foundation, avoiding caffeine before bedtime, establishing a relaxing bedtime ritual, and banning smartphones from the bedroom can help promote sound sleep hygiene.
Ask for help
During stressful times, it’s important to reach out for help. If asking for assistance feels difficult, consider developing a self-care “check-in” with close friends and family members so that you can take care of each other during trying times.
How to help friends or family members
How can you help someone experiencing burnout? While you can’t take away someone’s stress, offering support can help lighten their emotional load.
Listen
Before jumping into “fixing” mode, offer to listen to your friend or family member’s difficulties.
Having someone to talk to can make a world of difference. Often people need someone to witness their stress and suffering, and listening can go a long way.
Validate feelings and concerns
When friends and family members are feeling the effects of burnout, saying It doesn’t sound that bad or I’m sure things will get better — while meant to offer reassurance — can feel invalidating if someone is really feeling low and hopeless.
Instead, offer validation by saying, “You’ve been working so hard, I can understand why you feel depleted.”
Offer specific types of help
Individuals who are burnt out are often too tired to think of ways that others can help them. Instead of asking, “How can I help?” offer to drop off a meal, pick up dry cleaning, or do a load of laundry.
Kind gestures
Sending flowers, a thoughtful text message, or a written card can remind friends and family members that they’re not alone.
Because they’re often working long hours, people with burnout can feel lonely and underappreciated. But small gestures of kindness can be nurturing.
Research resources
If friends or family members need additional support, like childcare, a house cleaner, or a psychotherapist, offer to research and crowdsource for specific resources to help ease the stress.
Research resources
If friends or family members need additional support, like childcare, a house cleaner, or a psychotherapist, offer to research and crowdsource for specific resources to help ease the stress.
Being exposed to continual stress can cause us to burnout. Feelings of exhaustion, anxiety, and isolating from friends and family members can be some of the signs. However, eating a balanced diet, regular exercise, and getting a good night’s sleep may prevent this stressed state.
Worried about friends and family members who may be burnt out? Listening to their concerns, validating their emotions, and offering specific types of support can help lighten the load.
Burnout can be avoided by making self-care part of your daily routine. Even if you’re working long hours, studying for exams, or taking care of young children, remember to sprinkle some joy into each day.
Try going for a walk, talking to a friend, or watching an enjoyable program on television. Small self-care gestures like these can stop stress from turning into something more serious, like burnout
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