Outsmart Burnout – Unveiling Common Traps And Mastering Prevention With 3 Strategic Approaches
- Brainz Magazine
- Jan 17, 2024
- 4 min read
Written by: Susanna Kenyon-Muir, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
In the hustle and bustle of our daily lives, maintaining optimal mental wellbeing is crucial for overall health and happiness. The demands of work, relationships, and personal growth can sometimes take a toll on our mental health. I have been there myself and experienced it first-hand. I kept going and going - burning the candle on both ends, working long hours, going to the gym first thing in the morning and going out at night. I was putting other people’s needs before my own, but like a car that starts to wear out, so did my body. Signs of shortness of breath, heart palpitations, and feeling overwhelmed started to set in. I realised I couldn’t do it all. I needed to slow down, give my body a rest and balance out the yin with the yang before I hit burnout.
I learnt that with mindful strategies and intentional efforts, you can effectively manage your mental wellbeing. Here's a comprehensive guide outlining three ways to nurture and safeguard your mental health.
1. Prioritise self-care
Self-care is more than just a trendy buzzword; it's a fundamental aspect of preserving your mental health. Taking time for yourself is not selfish; it's a necessary investment in your overall wellbeing. Here are some practical steps to prioritise self-care:
Sleep: sleep is one the most important and underrated forms of self-care that helps our bodies to repair cell growth, fight disease and boost your energy so you can show up feeling your best. Aim for 7-8 hours.
Establish Healthy Routines: Following to the above create a daily routine that includes regular sleep patterns, balanced nutrition, and physical activity. A consistent routine provides a sense of stability and helps regulate your mood. Getting adequate sleep every night, daily movement in the form of what is fun and invigorating for you and drinking at least 2 litres of water a day are sure ways to help move energy through your body, boost your endorphins and the feel-good hormones, and redirect attention away towards your body feeling GOOD.
Practice Mindfulness and Relaxation Techniques: Incorporate mindfulness practices, such as meditation and deep breathing exercises, into your daily routine. These techniques can help reduce stress, improve focus, and promote a positive mindset. Take time to journal or write down how you’re feeling and list what’s coming up. Getting what is in your head onto paper is therapeutic and helps to work through issues that may be plaguing your mind. Channelling your energy into a creative passion can also energise you and distract you from the mental chatter in your head.
Set Boundaries: Learn to say no when necessary and establish clear boundaries in both personal and professional spheres. Setting limits protects your mental energy and prevents burnout. Write down 3-5 boundaries that are vital for your mental wellbeing and communicate these with family, friends and colleagues.
Engage in Hobbies: Dedicate time to activities that bring you joy and fulfilment. Whether it's reading, painting, or gardening, engaging in hobbies provides a welcome break from daily stressors.
2. Cultivate supportive connections
Building and maintaining meaningful connections with others is a powerful way to enhance your mental wellbeing. Social support acts as a buffer against life's challenges and provides a sense of belonging. Here's how you can cultivate supportive connections:
Nurture Relationships: Invest time in fostering positive relationships with friends, family, and colleagues. Strong social connections contribute to emotional resilience and provide a valuable support system during difficult times.
Seek Professional Help: If you're facing persistent challenges, don't hesitate to consult with a mental health professional. Therapists, coaches and counsellors can offer guidance, support, and coping strategies tailored to your individual needs.
Join Communities: Participate in groups or communities that share your interests. Whether online or in-person, being part of a community provides a sense of belonging and allows for the exchange of ideas and support.
Connect with YOU: Don’t forget to take time to connect with yourself. Meditation and breathwork are powerful in helping to manage burnout and calm the nervous system down. If you’re new to meditation, download an app like Calm or Headspace, or find a video on YouTube such as The Meditative Mind and follow a guided meditation. Meditation has been proven to lower stress levels and the parasympathetic nervous system which is responsible for feelings of flight or fight. Breathing, such as the box breath of breathing in for 4, holding for 5, and breathing out for 6, can help to regulate your body and stay focused on your meditation.
3. Foster a positive mindset
Cultivating a positive mindset is a transformative step towards achieving and maintaining mental wellbeing. Here are actionable ways to foster a positive outlook:
Practice Gratitude: Regularly express gratitude for the positive aspects of your life. Keeping a gratitude journal can shift your focus towards appreciation and create a more optimistic mindset.
Challenge Negative Thoughts: Be aware of negative self-talk and actively challenge unhelpful thoughts. Replace them with positive affirmations and realistic perspectives, fostering a more constructive mindset.
Celebrate Achievements: Acknowledge and celebrate your accomplishments, no matter how small. Recognising your successes enhances self-esteem and contributes to a positive sense of self.
By incorporating these three fundamental approaches – prioritising self-care, cultivating supportive connections, and fostering a positive mindset – you can take proactive steps towards managing and improving your mental wellbeing. Remember, mental health is a journey, not a destination. Regularly reassess and adjust your strategies to ensure ongoing mental wellness in the ever-evolving landscape of life.
If you’re feeling overwhelmed and can’t manage, contact a coach, a mental health professional such as myself, or a therapist that can help you.
For more about the benefits of journaling, read my article ‘What Are the Benefits of Journaling?’ and to read more about processing your emotions have a look at this article here.
Susanna Kenyon-Muir, Executive Contributor Brainz Magazine
Susanna is a transformational life and career coach dedicated to helping corporate professionals design and live lives they genuinely love, in alignment with their authentic selves. With a worldly perspective gained from her experiences working in the corporate sector across the globe, both in large and startup technology organisations, she possesses a deep understanding of individuals and the dynamics of the corporate world. As the visionary behind 'Coaching by Susanna,' she not only provides expert coaching but also amplifies inspiring success stories through her podcast; 'On Being You – with Susanna.' She has recently launched wellness retreats designed to empower individuals in crafting their ideal lives.
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