Top 5 Ways to Prevent a Burnout

Top 5 Ways to Prevent a Burnout

Stop the bad before it happens
67
views

So, last week I wrote about noticing the signs of burning out which is a threat we all face at this time of year. This week I am going to share tips on how to stop and/or prevent a burnout from happening. However, before I go into that I would like to address a common misconception.

Stress and burnout are not the same things. Stress is short term. It is an out of control feeling, but once the situation changes it lessens or goes away. Burnout extends over a longer period of time. It is the feeling meaningless and a disconnect in what you are doing. Basically, you are just going through the motions. Now that we know the difference let’s talk about how we can stop burnout:

1. Create a social contract with positive relationships

This can be done by investing more time in your closest relationships. You can become more sociable with your coworkers. This one is a biggie, limit your contact with negative people.

2. Reframe the way you look at work/school

Find the value in what you are doing. You are working for money to get something or going to school to obtain your career. Find balance in your life. If you have work and school and relationships to maintain like me than you need to find time for each and balance them all without spreading yourself too thin. Make friends at school/work to enjoy them more. Lastly, take some time off. If you simply can’t find balance, take a vacation.

3. Re-evaluate your priorities

Set boundaries in your life. Learn to say no when you know you simply don’t have the time. Nourish your creativity by trying something new or revisiting an old hobby. Take a daily break from technology and connect with the real world. Set aside some relaxation time for yoga or some mindful breathing to relax your senses. Lastly, get plenty of sleep. This is more important than we would like to admit and needs to be paid more attention to.

4. Make exercise a priority

Exercise releases chemicals in your body that can rejuvenate you to be more productive. Set aside 30 minutes a day to get in something as simple as a walk to get the blood flowing. Try rhythmic exercise, where you move both your arms and legs. It is a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. To maximize stress relief, instead of continuing to focus on your thoughts, focus on your body and how it feels as you move.

5. Support your mood and energy levels by eating a healthy diet

First, you need to minimize your sugar and carb intake because these lead to the crashing feeling. Reduce your intake of foods that can adversely affect your mood, such as caffeine, trans fats, and foods with chemical preservatives or hormones. Eat more Omega 3-fatty acids to boost your mood. Avoid nicotine as this is a stimulant and increases your anxiety. Lastly, alcohol in moderation as this is only a temporary solution.

Cover Image Credit: pixabay.com

Popular Right Now

Everything You Will Miss If You Commit Suicide

The world needs you.
44613
views

You won’t see the sunrise or have your favorite breakfast in the morning.

Instead, your family will mourn the sunrise because it means another day without you.

You will never stay up late talking to your friends or have a bonfire on a summer night.

You won’t laugh until you cry again, or dance around and be silly.

You won’t go on another adventure. You won't drive around under the moonlight and stars.

They’ll miss you. They’ll cry.

You won’t fight with your siblings only to make up minutes later and laugh about it.

You won’t get to interrogate your sister's fiancé when the time comes.

You won’t be there to wipe away your mother’s tears when she finds out that you’re gone.

You won’t be able to hug the ones that love you while they’re waiting to wake up from the nightmare that had become their reality.

You won’t be at your grandparents funeral, speaking about the good things they did in their life.

Instead, they will be at yours.

You won’t find your purpose in life, the love of your life, get married or raise a family.

You won’t celebrate another Christmas, Easter or birthday.

You won’t turn another year older.

You will never see the places you’ve always dreamed of seeing.

You will not allow yourself the opportunity to get help.

This will be the last sunset you see.

You’ll never see the sky change from a bright blue to purples, pinks, oranges and yellows meshing together over the landscape again.

If the light has left your eyes and all you see is the darkness, know that it can get better. Let yourself get better.

This is what you will miss if you leave the world today.

This is who will care about you when you are gone.

You can change lives. But I hope it’s not at the expense of yours.

We care. People care.

Don’t let today be the end.

You don’t have to live forever sad. You can be happy. It’s not wrong to ask for help.

Thank you for staying. Thank you for fighting.

Suicide is a real problem that no one wants to talk about. I’m sure you’re no different. But we need to talk about it. There is no difference between being suicidal and committing suicide. If someone tells you they want to kill themselves, do not think they won’t do it. Do not just tell them, “Oh you’ll be fine.” Because when they aren’t, you will wonder what you could have done to help. Sit with them however long you need to and tell them it will get better. Talk to them about their problems and tell them there is help. Be the help. Get them assistance. Remind them of all the things they will miss in life.

For help, call 1-800-273-TALK (8255).

Cover Image Credit: Brittani Norman

Related Content

Connect with a generation
of new voices.

We are students, thinkers, influencers, and communities sharing our ideas with the world. Join our platform to create and discover content that actually matters to you.

Learn more Start Creating

​The Motivation To Get Back To The Gym Only Comes From Yourself, Not Online Fitness Influencers

After a long winter break, are you ready to get back to grinding?

173
views

My winter break was filled with time spent with friends, family, working, and of course, eating lots of food!

Too much food to be completely honest. My holiday food baby is still kicking with late night cravings, and endless amounts of french fries that I absolutely DO NOT need to keep consuming from different restaurants.

My latest excuse from bringing myself to the gym is from being too tired- although I work incredibly late (till around 2 A.M almost every night) I can't help but feel drained and empty the next morning to get myself up, and run 2 miles on the treadmill. It just doesn't make sense to me why I would do such a thing when my body is clearly over-exhausted from late nights at work.

Getting to the gym is like a mind game- you wanna go and get back into shape, but you feel restricted when you haven't been there in approximately 9 years. You have to get in the car that's freezing, walk into the gym filled with people who are in much better shape than you are, and find some way to get yourself motivated to get back on the grind you used to know and love before the holidays started.

Working out in this society is something many post about on social media, especially influencers. Fitness guru's flood Instagram and YouTube with the latest workout routines, as well as show off their "bikini body" and their body progress. This can easily make women who are not consistently going to the gym or eating health feel bad about themselves because they may not have the same body figure. Although it could be motivating to see others working out online, it could also be damaging to one's mental health when they don't have the same level of motivation or body figure.

It all comes down to your mindset and attitude about working out!

Sitting in bed waiting for yourself to just go back to the gym and pick up from where you left off isn't going to make the process any easier. Relaxation mode is completely different than the grinding mode, people! If you want something to change, whether it is to lose weight or just to tone certain parts of your body, it won't happen unless you put effort to do so. This means your body, but also your mind needs to be ready to make that change. If you are in the mindset that you want to sit back and relax, there is no doubt that you wouldn't have a good work out because the entire time you are tirelessly running or lifting, you would be wishing you were home in bed doing nothing.

Your mind needs to be equally as prepared to set goals for yourself in the weight room.

The best ways to motivate yourself to get back to the gym are pretty simple- changing your diet by including healthier options could help, drinking lots of water, and even putting on a pair of work-out leggings could put you in the mindset to get back to the gym. As long as you are working out to better yourself physically and mentally, and not comparing your body type to others on social media, you will feel more positive and get a better work out in rather than feeling the need to compete with others.

Working out regularly is about self-growth- it's about doing what you can to see the changes you want to make with your life. It won't happen overnight, but it is possible! It is finally 2019; a new year filled with new beginnings. Put yourself out there, get motivated, and do what you can to live a healthier lifestyle.

Related Content

Facebook Comments