5 Ways to Avoid Burnout

Written By Cheryl Walker

Feeling burned out at work? Well, good news, you’re not alone! In fact, everyone experiences burnout. Whether you’re a stay at home parent or the CEO of a large corporation, we have all experienced burnout to some degree.

good morning concept - female hands with coffee mug and victory sign sticking out from the blanket.jpeg

What is it?

According to helpguide.org, burnout is explained as a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress. 

What causes it?

It occurs when you feel overwhelmed, emotionally drained, and unable to meet constant demands. As the stress continues, you begin to lose the interest and motivation that led you to take on a certain role in the first place.

Here are some common signs of burnout?

  • Feeling tired most of the time

  • Withdrawing from responsibilities 

  • Taking your frustrations out at others

  • Lack of motivation 

  • Decreased satisfaction and sense of accomplishment 

  • Skipping work, or coming in late and leaving early

man burned out with work needs a break to destress

What can we do to prevent burnout?

  1. Eat Healthy — If you don’t have time to cook, it might be time to try overnight oats or avocado toast for breakfast. And if you can take a little time on Sundays to meal prep lunch for the week, that will at least guarantee 2 healthy daily meals during the work week. Dinner time can be your opportunity to relax and enjoy your favorite meal, maybe even dine al fresco with a friend.

  2.  Get Enough Sleep — The Mayo Clinic explains adults should get between 7-9 hours of sleep a night. Do what you need to do to make it happen! Having a regular bedtime routine can be very helpful. Make sure you get some time to wind down, so you can actually sleep as planned. 

  3. Exercise — American heart association recommends 150 minutes of moderate intensity aerobic exercise a week, or 75 minutes of vigorous aerobic activity. You should be adding high intensity strengthening exercises to your workout twice a week. It’s an average of about just 20 minutes a day! Or three 50 minute workouts. Take an exercise class with a friend or go for a hike to change up your workout routine. 

  4. Get Outside — A little time with Mother Nature is good for anyone and everyone. Try to sit outside on your lunch break, or walk the dog around your neighborhood when you get home. Find a little time outdoors with friends/family on the weekend to ground yourself for the week. If you're not into outdoor activities, watching the sunset, or having brunch outdoors work just as well!

  5. Take the Time to Care for Yourself — the term “self care” has now become a part of our social vocabulary, but that doesn’t always mean massages and pedicures. Self care can also be time alone to read a book, a date night out with your significant other, or turning down invites from people who don’t bring joy into your life. Skip the drama and do something for you!

Canicross exercises - Man runs with his beagle dog at sunny morning - Healthy lifestyle.jpeg

We all have times where we experience at least some of these symptoms and that’s okay. We all can do better at trying to prevent burnout. These ideas are so simple and yet many of us don’t take the time to do it.

Make a commitment to yourself and/or your family, that you are going to take the necessary steps to maintain your mental health. When you feel good and feel empowered, it's infectious to the people around you. 

 
Healthy lifestyle and healthy food concept. Smiling fitness mother and teen daughter together eating apple sitting on stadium after training on sunny spring.jpeg

Random things you
might enjoy & prevent stress

Books

Bedtime

Meal Prep & Fitness

Because you’re going outside

Office Space - Footer Graphic.gif
Featured
If you struggle with side planks, try 5 exercises in this position
If you struggle with side planks, try 5 exercises in this position

Do you struggle with side planks? Try a modified version on your forearm and knee. You can add different exercises in this position to work the side body while working towards a full side plank.

Pilates Mini-ball Core exercises
Pilates Mini-ball Core exercises

I love using the mini-ball for core exercises. Here are some favorite go-to exercises, using the mini-ball under the sacrum. In this position, the core remains active throughout the leg movements. The ball makes it difficult to balance, engaging more core musculature compared to lying on the mat. The extra challenge is great for your core and a lot of fun too!

Daily Tips to Keep Your Back Healthy
Daily Tips to Keep Your Back Healthy

If you're seated in a chair for most of the day or maybe have a history of lumbar disc issues, keep these stretches in mind. Try to do them daily to keep you back in great shape. 

Diversify Your Ab Workout
Diversify Your Ab Workout

Tired of doing crunches? Maybe it's time to add something new to diversify your abdominal workout. Here are a few exercise ideas with easy additions to  your abdominal workout!

If You Struggle With Push-Ups, Try These 4 Movements
If You Struggle With Push-Ups, Try These 4 Movements

Push-ups are often an intimidating and difficult exercise, especially for beginners. Even though I exercise regularly, I am prone to pinching (more specifically, impingement) in my right shoulder. This is probably while I try to avoid push-ups when doing an arm workout. The best way to gradually learn how to do a push-up is to break down the movements into parts and practice them individually.

3 Ways To Make Basic Exercises More Challenging
3 Ways To Make Basic Exercises More Challenging

There are a few simple ways to make basic exercises work harder and feel like new. Take a squat for example, it’s an exercise that can get a little tired. Sure, you can add weights or other equipment to make it harder. An easier way you can make the exercise more challenging is by adding any of these 3 ideas.

Exercises For A Healthy Gut
Exercises For A Healthy Gut

Research has concluded that exercising regularly helps support healthy gut function. There are several types of exercise that work best to support our digestive system. Several studies have shown you can actually alter the composition of your gut with exercise.

Gut Health and the Microbiome
Gut Health and the Microbiome

For anyone who has had digestive issues, you’ve probably heard the word “microbiome”or maybe the term “gut health.” I’m currently going through a flare up which hasn’t happened to me in 6 years. It can be really frustrating dealing with these gastrointestinal (GI) issues, especially if you don’t know what's causing them in the first place. I often need to remind myself that these annoying symptoms won’t last forever AND there is a lot I can do to help manage my situation. When dealing with our GI system, something critical to understand is the balance of our microbiome.

Meet at the Barre
Meet at the Barre

Barre can be beneficial for everyone, regardless of your fitness-level. As a physical therapist, I’ve been able to incorporate elements and techniques of Barre to help some of my senior patients with standing balance and coordination. It can easily be adjusted for all levels. At the other end of the spectrum, if you’ve dreamed about having long and lean muscles, it’s your chance to unleash your inner ballerina and work towards your fitness goals.

Evidence-Based Benefits of Meditation
Evidence-Based Benefits of Meditation

Before I started meditating, I had this preconceived notion that I would not be able to focus long enough to reap its benefits. My mind often wanders and quickly becomes entangled in planning. My initial goal was to start off with a 5 minute meditation. Honestly, I couldn't do it, so I ended up starting with little 1 minute meditations where I solely focused on breath. Here are some evidence-based benefits of meditation.







Cheryl Walker
Previous

Can’t take Matcha More of This?
Next

12 Simple Exercises to Perfect Your Posture