Preventing Burnout for the Year Ahead
The start of a new year can be busy and overwhelming for most of us. When we feel burnt out, or are on the edge of it, it might be too late to manage it yourself. Here are some easy steps you can do to try and prevent burnout in the year to come.
Eliminate stress
It’s impossible to eliminate all stress, and some stress is actually good. It can push us to do things we need to and want to do. However, too much bad stress is what can lead you down the path to burnout. If there’s something that’s causing you stress at work or at home, that you don’t have to do and if you can, consider stopping it or removing it from your responsibilities.
If you can’t eliminate it, then ask yourself how you can make it less stressful. For example, we all need to do grocery shopping, but maybe the time it takes, the crowds and the overwhelm of being in a supermarket stresses you. Instead, maybe consider doing your shop online and having it delivered.
Prioritise Work-Life Balance
Set clear boundaries between work and personal time - this can be easier said than done, but it's important to separate the two. If possible, avoid checking emails or work-related message outside of working hours. Make sure you schedule regular time off and commit to it - when you're off work, remember to switch off!
Move your body
We all know that exercise isn’t just good for us, it’s essential. It has many benefits, including helping managing stress. If you don’t already have a solid exercise regime, start small. Find out what you enjoy, whether that’s yoga, rock-climbing or going for a walk every day. Any movement will have a positive effect on your mind and body.
Get some zzz
Again, we all know that sleep is vital for us to function, and it has a major effect on how stressed we feel and how we manage it. The more tired we are, the more stressed we feel. An issue that’s quite manageable when we’ve had sufficient sleep can feel like the end of the world if we’re feeling exhausted.
Take some time to perfect, or at least improve, your sleep hygiene. What things are you doing that contribute to a bad night’s sleep? What things are you doing to contribute to a good night’s sleep?
Here are some sleep hygiene tips to help you out!
Have a stress plan
When we feel stressed, we often forget what we need to do to calm ourselves. This could simply be having a list of things you know work in lowering your stress. You might like to store this on your phone so you always have access to it. It’s helpful to include things you can do in the moment, like 90 seconds of deep breathing, and things you can make time for, such as going for a long walk.
If a list isn’t enough for you, you could also include things like, when you’re feeling completely overwhelmed and need to pause, take a day off work, or a long weekend to recharge.
There’s not a sure-fire way to prevent burnout, things pop up unexpectantly and sometimes we can’t avoid it. But putting effort and emphasis on setting up key habits to help you manage and reduce stress can have a major impact on your overall health.
Take time to reflect on the previous year's challenges and accomplishments - use these insights to help you create a realistic plan for the upcoming year. Allow room for flexibility and compassion when things don't go as planned.
By taking proactive steps to manage your energy and well-being, you can set yourself up for a fulfilling and productive year.
Aspect acknowledges the Traditional Custodians of the land on which we are proud to work. We pay our respects to their Elders past and present
