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.

Building Resilience Through Mindfulness and Wellness Routines

Building Resilience Through Mindfulness and Wellness Routines

by Julie Watson Wellness

Now that we’re coming out of the third COVID-19 winter and heading into spring, many of us are experiencing the struggles of transitioning back to work during these colder months and through a season of prolonged sickness. You may be asking yourself, “Will we ever return to the former lives that we once knew?” 

Finding strength and inner resilience during these times of uncertainty can be challenging.  Not only are individuals struggling to balance childcare, work obligations, and virtual schooling, but we are also experiencing trauma on a collective scale. This extends not only to the global pandemic, but also with the social unrest and climate change issues unfolding around the world. 

As you begin assessing the changes around you, here’s a few resources and strategies you can use to restore balance in your life during this time of resurgence. 

Steps for Getting Back to the Real World in a Pandemic 

Establish a schedule and set boundaries at home and work for greater balance. 

With the increasing demands of work and home life, it’s even more important to set healthy boundaries to protect your time and energy. Creating a schedule and allowing those around you to know your availability can help reduce the stress and overwhelm of feeling “pulled” in many directions at once. 

Another important area to focus on is your sleep routine and managing your technology usage at home. 

Tips for creating an ideal sleep environment: 

  • Get in the habit of turning off technology at a certain hour each evening. 
  • Keep your phone out of the bedroom to eliminate distractions and blue light at night.  
  • Set a regular sleep schedule by going to bed and waking at the same time each day.

Over time, your body will adjust to your new sleep routine, creating a feeling of safety and peace that will help regulate your nervous system and allow for better quality rest. 

Take a mini-break to reboot or take time to slow down.

Give yourself permission to pause, refresh, rest, unplug from the hustle culture. This is particularly important if you are taking care of children or parents at home that require even more of your time and attention.

When we can return to balance in this way, giving attention to our own stress and uncertainty without making it worse, we contribute to a greater balance and harmony in our environment as well.

For those who like to do-do-do and live a fast-paced lifestyle, it takes more work and a conscious effort to slow down. The power is in the stillness.

Embrace daily routines or rituals to restore balance in your life.  

A basic tenet of Ayurveda is “like increases like.” If you’re experiencing burn-out in areas of your life and work, you can seek out ways to restore balance.

Whether it’s ten minutes or an hour, integrate a centering and calming practice that promotes mindfulness, such as meditation, yoga, or tai chi. This can be as simple as walking outside to be with nature, or reading a book in a cozy quiet place. Such practices can be a natural way to refresh your brain. There are yoga breathing practices and postures that can help with fatigue and exhaustion and give the body and mind a reboot.

It’s important in times of turmoil to look for activities that ground and support us. Can you create an inviting, quiet spot in your home to spend some alone time thinking and reflecting? A blanket and some pillows  on your favorite chair or corner of the couch can make a great retreat from the world.  Look for the daily rituals that will help balance the constant energy of change.

Even on busy days, make sure to take the time to eat a nourishing diet. Soups and stews are great for colder weather and will help fuel your body during the winter months.  

Acknowledge that you are doing the best that you can in your unique situation. 

Strong feelings of fear, uncertainty and doubt can lead to distorted thoughts or a constant narrative of mental negativity. Try positive reframing of thoughts that are true and helpful. Hanging meaningful quotes around your home or in your office can also help spark much needed motivation when you’re feeling overwhelmed or low on energy on one particular day. 

I also believe that sometimes we must acknowledge that a situation is not ideal and then use it as an opportunity to go up from there or an opportunity to try something new.  

Once we learn to honor our obstacles, we can move forward with less fear.

Seek out help from your support system and create positive environments. 

Don’t be afraid to ask for help, whether it’s from a family member, a friend, a colleague or a therapist or wellness professional. 

Remember that you are not alone. We are all in this together, which can be hard to keep in mind when dealing with challenging circumstances. It’s part of our human spirit to help and be kind to others, and when we come together, that is when the healing starts to happen. 

If you’re interested in gaining more support for your wellness routine, feel free to contact me for a complimentary consultation to discuss your individual needs.