Of all the things we hear about running the rat race, one thing that is real and dangerous is burnout. A state of mental, physical and emotional exhaustion, caused by prolonged or excessive stress, a burnout can have negative effects on both your mental health and physical wellbeing.
Various factors, such as chronic stress, long work hours and lack of social support and control over one’s work environment can cause burnouts. However, simple strategies can help prevent burnout and enable us to find the perfect work-life balance. So sit tight and read as Soulveda dives into five simple strategies that help prevent burnout and find out why work-life balance is truly important.
Burnout and its effects
Burnout occurs when you feel overwhelmed and are unable to meet demands. You feel no longer able to function effectively and collapse. Burnout can lead to feelings of hopelessness, inadequacy and worthlessness. Bodily, it can cause headaches, chest pain, gastrointestinal problems and insomnia. If left unchecked, burnout can have serious consequences on your health and wellbeing.
Set boundaries: Learn to say no
To prevent burnout, it is crucial to set boundaries and learn to say no to what you cannot handle. This can be difficult, especially if you have the personality of someone who likes to keep everyone appeased or if you have a hard time saying no. However, setting boundaries is essential to maintain a healthy work-life balance. There are things you can do to achieve this and they include:
- Set aside time for yourself: Schedule some “me” time into your week. This can be used for doing things you enjoy, like reading, taking a bath or walking.
- Don’t overcommit: It’s okay to say no when someone asks you to do something. You don’t have to do everything that is asked of you. Prioritise what is most important and let the rest go.
- Delegate and ask for help: If you feel overwhelmed, delegate tasks to others or ask your boss to help. Don’t try to do everything yourself, as it is not realistic or sustainable.
- Simplify your life: Take a look at your commitments and see what can be cut out or simplified. Do you really need to be involved in 10 different things? Can some of your responsibilities be delegated? Streamlining your commitments will help reduce stress and make it easier to manage everything on your plate.
Make time for yourself
We all know that self-care is important, but it can be hard to find time to focus on ourselves, especially if we are responsible for a number of things.
If you’re feeling overwhelmed or burned out, try scheduling some “me” time. Set aside a few hours each week just for yourself. You can use this time to relax, exercise, read or pursue a hobby. Find ways to work your favourite activities into your schedule. Even if it’s just a 30-minute walk around the block or 15 minutes of reading before bed, doing things you enjoy can help reduce stress and improve your mood.
Don’t be afraid to turn down invitations or requests if you’re already stretched thin. It’s okay to put your own needs first. In addition to this, setting boundaries is also essential. Let your family and friends know when you need alone time and how they can best support you. This will help prevent burnout and maintain healthy relationships.
Prioritise self-care: eating right, exercising and sleeping well
When it comes to finding work-life balance and preventing burnout, one of the most important things you can do is prioritise self-care. This means ensuring you’re eating right, exercising and getting enough sleep. If you skimp on self-care, it’s only a matter of time before you start to feel the effects. You may find yourself feeling more stressed, anxious and even depressed. Your work will also suffer when you are feeling blue and unfit. This is why it’s important to make self-care a priority. Here is how you can practice self-care:
- Ensure you’re eating healthy food that will give you sustained energy throughout the day. This means plenty of fruits, vegetables and whole grains. Avoid processed foods and too much sugar.
- Exercising can help reduce stress and improve your overall mood. It doesn’t have to be anything overly strenuous – even going for a walk or taking a yoga class can make a big difference.
- Get enough sleep! Most adults need around 7-8 hours of sleep per night. You will know you are not getting enough sleep if you feel fatigued and irritable during the day.
Making self-care a priority may take some time and effort, but it’s worth it in the long run.
Develop an effective stress management plan
To develop an effective stress management plan, you need to first identify the sources of your stress. Once you know what’s causing your stress, you can begin to address it. Now, find healthy ways to cope with stress. This might include exercise, relaxation techniques or spending time with friends and family. Finally, stick to your plan and do not give into external pressures when your body disagrees with your situation.. If you find that your stress levels are high, don’t hesitate to seek professional help.
Taking care of your mental health is crucial to lead a happy life and burnout prevention is a priority. By following these five simple strategies, you can ensure work-life balance while maintaining your physical and mental wellbeing. Take some time each day to focus on yourself, invest in hobbies that bring joy into your life, prioritise self-care activities like getting enough sleep and exercise. At the workplace, set boundaries with employers and co-workers alike and create routines that help keep stress levels low while maintaining your productivity.
Say hello to work-life balance by staying on course with these life changing strategies.