Recharge and Thrive: Proven Tips to Reduce Burnout and Boost Your Energy

Recharge and Thrive: Proven Tips to Reduce Burnout and Boost Your Energy

by Julie Watson Daily Practice Evidence-Informed Health Wellness

Burnout has become normalized in our society, but there’s a more fulfilling way to live. Find out how to break free from the cycle of stress and rejuvenate your spirit with these proven tips and self-care strategies. 

Imagine darkness filling the room as a blaring alarm startles you awake. It’s another early morning as you open your eyes, already exhausted by the weight of your to-do list. No amount of caffeine seems to wake you up anymore. By 10am, you find yourself on your third cup of coffee, as you work on work deadlines and run errands. The laundry and dishes are piling up at home, and it feels like if one more thing gets added to your plate, you might fall apart from exhaustion. 

Does this scenario sound familiar to you? 

If you’ve had these feelings lately and feel tired no matter how much rest you get, you may be experiencing burnout. Whether it’s due to work, parenting, caretaking, driving to endless appointments, or simply doing the same routine over and over again, burnout or chronic fatigue are common symptoms often reported by my clients or colleagues. 

For most people, overwhelm and exhaustion are regular symptoms of burnout. When these symptoms show up, they limit clear thinking, increase forgetfulness, and make it significantly more challenging to get things done. 

Let’s look into some of the root causes of burnout and how you can better manage it. 

What causes burnout? 

According to the World Health Organization (WHO), burnout is an occupational phenomenon. It’s defined in ICD-11 as follows:

“Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

  • feelings of energy depletion or exhaustion;
  • increased mental distance from one’s job, or feelings of negativism or cynicism related to one’s job; and
  • reduced professional efficacy.”

Although WHO refers to burnout specifically in the occupational context, and states it should not be applied to describe experiences in other areas of life, research tells us that the term covers a much larger population. This includes caregiver burnout, parental burnout, pandemic burnout, and social media/noise burnout.

While burnout may not be classified as a medical condition, it does lead to chronic stress, which is considered the root of many health problems.

Yoga Therapy of Boise self-care quote

Regaining your time back  

Creating work and personal boundaries are the first step to counteracting burnout. You first have to get to the root of the problem and find out why you have too much on your plate and the reason you have trouble saying no to new responsibilities and tasks. 

Taking a vacation is a great way to help declutter the mind to allow you to reset and recharge. However, if a vacation isn’t possible, and if you’re finding it challenging to create boundaries and improve your schedule, self-care practices are easily attainable and within your control. And also, try to acknowledge that self-care is not a luxury, it’s a necessity.

“Self-care is not a luxury, it’s a necessity.” 

Self-care strategies to combat burnout 

Whether you have five minutes, an hour or a day, here are some effective self-care strategies to combat burnout. 

1. Setting boundaries
Studies show that it’s important to have boundaries between your work and personal life to prevent burnout. You may also need to set boundaries with a loved one, family, colleague, or friend to protect some of your time and energy. This requires learning to be okay with not pleasing everyone and sticking to the priorities that you have set for yourself. Remember, boundaries are there to protect you.

Try this: Set aside time for yourself regularly and schedule it in your calendar. Communicate with others that you are unavailable, which will likely be a practice to say no to other tasks. Be firm yet kind. Take your scheduled time as an opportunity to do what restores you or what brings you joy, recognizing that self-care may be different each time.

2. Intention setting for the day or a task
Setting a clear, doable intention is the key to building a new habit of reducing stress and slowing down. When you set an intention, focus on the step you’re going to take, not the result. The key is to be realistic and flexible. 

For example, you might set a clear intention to be fully present and aware as you take a shower or cook a meal over the next week. Setting intentions can allow you to be more present and to complete tasks more mindfully and with purpose. You can even explore what it’s like to transform your daily routines into meditation.

3. Walking outside
Getting outside to take short walks throughout the day, or in the morning or evening, can help clear your mind and energize you. Studies show that walking can also improve sleep quality and boost creativity. If you can’t get outside due to weather or other limitations, you can try walking around your home, office, or on a treadmill if one is available. An extra bonus: the physical activity releases endorphins and can help you cope with stress.

4. Daily meditation or mindfulness practices
A daily meditation or mindfulness practice can help bring more self-awareness and make you more present. Such a practice can serve as a rest break and a brain “refresh,” thereby reducing burnout. Our minds are simply not built to stay focused all day. In fact, productivity experts recommend taking a 10- to 15-minute break about every 50 to 90 minutes. Taking intentional meditation breaks is a great way to get grounded, clear and centered. Not only will this time spent help reduce burnout, but it can also improve productivity as well as your mood and overall well-being.

Here’s a short Centering Meditation to help ground you in the present moment. 

 

Try practicing one of these tips in your daily life. I suggest you choose one thing for two to four weeks to start developing a healthy habit. If you like it, make it part of your daily routine. Also, keep in mind that you cannot pour from an empty cup. Practices can only go so far, and there is not a one-size-fit for all. Don’t be afraid to ask for help from your family, employer or the community. If you need additional support, I can offer resources or help you explore other types of self-care that nurture different aspects of your being – physical, emotional, social, mental, and spirit.

Developing your own personal practice 

A personal practice can help you elevate your daily routine and regain control over your day. It also needs to be personal enough and deep enough for you to prioritize your self-care and follow through.   

Kick-start your personal practice and self-care with a Yoga Therapy Package, offered for a limited time. In-person and virtual sessions are available, and package expires in 3 months of purchase. 

Want to learn more? Contact Julie for a free consultation to learn more about how a personal practice can help you improve your well-being and reduce stress with your work, life, and family obligations.

Thank you for reading and know that there is support on your self-care journey.

How Yoga Therapy Helps Me Balance My Artistic Career

How Yoga Therapy Helps Me Balance My Artistic Career

by Allyson Lambert Daily Practice Wellness

 

After a 6am flight, a presentation and a photoshoot, I walked through the door of our guest house and practically collapsed on the floor. My assistant was behind me carrying my bags and I barely had enough energy to greet my team. “I have to lay down,” I said. My head was hurting, my throat was swelling, and I could barely keep my eyes open. 

This wasn’t the first time I had overbooked myself on a business trip. Over the past few years, I had pushed myself to exhaustion to keep up with the pace of my work. Because I love what I do, I used that as an excuse to say yes to everything and sometimes push myself a little too far.  

What do I do for work? I am an actor, writer, and marketing consultant, and on this particular trip, I REALLY overbooked myself. 

 Let’s take a look at my schedule…. 

  • Thursday 3pm– Met with a corporate client in San Francisco. 
  • Thursday 5pm– Stopped by a coffee shop to use WIFI and finish a consulting project.
  • Thursday 7pm– Had dinner with another tech client. During dinner, my throat started to swell up.

 After my client dinner, I stayed up until 1am because I was packing and still planning logistics for my trip. 

  • Friday 4am– Took Lyft to the airport to catch a 6am flight to Phoenix. Drank tea and slept on the plane because my throat was very swollen (I could barely talk at this point).  
  • Friday 9am– Finished coordinating catering for my workshop. 
  • Friday 11am– Took a Lyft to my office and finished my presentation.   
  • Friday 12pm– Presented a workshop about blogging for your business.  
  • Friday 2pm– Changed and did hair and makeup for a photoshoot. Tried to nap on the hammock outside for 20 minutes. 
  • Friday 3pm– Did a photoshoot with my photographer and struggled to keep my eyes open due to my cold. 
  • Friday 6pm– Traveled to our Airbnb to meet with my team. Practically collapsed on the floor from exhaustion. My team was very understanding and let me rest, while they went to check in for the conference. 
  • Friday 9pm- Prepared for a 3-day business conference that required 10+ hour days and working through the weekend. 

 Yikes! It’s no wonder I got sick. This was one of the trips that made me change the way I was working and living. I like to compare a scenario like this to chocolate. You may love chocolate, but if you have too much of it, it will make you sick. 

Self-Care is More than Ticking off a Checklist 

It was after this trip that I knew something had to change. I wasn’t proud of my sleep habits and that I didn’t build any breaks into my schedule leading up to the trip. 

As someone who enjoys running, working out everyday, and eating well, it seemed like burnout wouldn’t affect me. But it did. As a result, I spent years researching and working with coaches and doctors to find out the root cause of my fatigue and chronic pain. 

 For one, I do have severe scoliosis with a curvature in my spine of about 50 degrees. This contributed to a lot of my pain and fatigue that would usually leave me stuck in bed by the end of the week. I knew I didn’t want to live like this, and I worked hard to learn different therapeutic approaches for improving my quality of life. 

When I moved to San Francisco, I started taking Saturday morning yoga classes in my apartment building. We had our own yoga studio, so I could simply go down the elevator and do yoga without having to leave home. The class was taught by Julie Watson. One of the residents in my building said, “you have to take her class, she’s so therapeutic.” 

After taking group classes, I had the chance to work with Julie one-on-one for private yoga therapy sessions. I had just booked an acting tour which had a demanding travel schedule, so we met at her studio for sessions when I was back in San Francisco. The timing couldn’t have been better. At this point in my life, I was dealing with a lot of stress due to my travel schedule and an unexpected move that came up. 

What I Learned in Yoga Therapy: 

Julie taught me really simple breathing exercises that I can do anywhere. These exercises help me clear my mind and I still practice them often. 

Try this breathing exercise at home: Lay flat on your back with your feet flat on the floor and your knees bent. Next, close your eyes and count backwards from 4-3-2-1. Counting backwards helps focus your mind so that it’s not running in circles, which is what Julie describes as “monkey mind.”

Other tips that Julie gave me while on my theater tour:

  • Drink warming drinks: During the winter months, Julie suggested that I try having hot tea or soup at the end of the day after performing. This was something simple I could do in the hotel. I could easily carry tea in my purse. 

According to Julie, “Hot drinks or cooked foods helps improve digestion and elimination, which therefore gives your immunity a boost. They can also be very nourishing and grounding, which is needed during cooler temps or when you’re feeling scattered or cold.”

  • Remember to breath: So much tension in our lives can be attributed to forgetting to breath. This simple technique reminded me to breathe through stressful moments and let go of tension in the body before it turns into stress. 
  • Self–Massage: Julie also taught me effective self-massage techniques. Using oils, like coconut oil or vitamin E oil, can create a calming effect that can help you sleep better. 

You Don’t Have to Suffer for Your Art 

I think artists and creative entrepreneurs can sometimes get caught up in the idea that they either have to choose between their well-being or their art. However, I’ve tried to develop a career and lifestyle that integrates health and wellness into my work. Together, I think we can break the stereotype that you have to suffer for your art. 

I think art can enrich our lives. It can bring us more energy and vibrancy. It can inspire us to be better versions of ourselves. And caring for our health and well-being is an integral part of creating good art. 

I learned first-hand that it takes an immense amount of energy to perform. You’re going to feel tired afterwards. Fortunately, these techniques and tools have allowed me to recover in a healthy way so that I can still enjoy a day off, have coffee with a friend, or even visit a museum (without being on a schedule!) 

Can I cure myself of scoliosis & chronic pain? Maybe not completely, but the techniques and tools I have learned through private yoga therapy have improved my life by a significant amount. 

If there’s one thing I learned, it’s that life is for living, not just working. I think Julie does a fantastic job in bringing out the best in people and teaching them simple tools to live a healthy, balanced life. I’m so thankful that we crossed paths and we got to work together. 

I hope today you can take a breath, take a moment, and simply enjoy this life and this day you’ve been given. 

For someone who is always in action, I asked Julie what I should do next and she said, “pause.” 

Momentum doesn’t always come from being in motion. A pause can be the one thing that you need in order to move forward.

Ready to start your yoga therapy journey? To book a virtual session with Julie, please click here.