In an always connected world, it can be challenging to take a break to take care of yourself, even when you need to.
If you experience burnout, you may feel exhausted both physically and emotionally, making it hard to give your all when doing daily activities.
We’ve teamed up with Integrative Therapeutics, a maker of science-based supplements designed to help achieve optimal health and previously only available through health professionals, to bring you tips for tackling burnout and getting back on your feet. in the best way.
Knowing what tools and habits work for you when dealing with stress can help you prioritize your wellness and prevent burnout.
Coping strategies can be direct and action-focused or indirect and emotion-focused.
Taking an action-focused approach means you confront the cause of the stress by making practical changes, such as:
set limits manage your time find solutions to improve problems directly assign tasks to others who can help
An emotion-focused approach focuses on managing your emotional response to stress. Some ways to do this may include:
connect with others practice meditation exercise participate in leisure activities talk to a mental health professional
Integrative Therapeutics Cortisol Manager is designed to promote relaxation and calm to support restful sleep.*
*This statement has not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Findings from a 2021 study of 650 Finnish women suggest that eating a well-balanced diet is associated with fewer symptoms of burnout.
A healthy diet can help strengthen your immune system and may have protective effects against depression and chronic diseases such as type 2 diabetes and heart disease.
To increase your nutrient intake, try eating whole foods like:
And keep processed foods, sugars, and saturated fats to a minimum.
Have you ever been particularly cranky after a bad night’s sleep? Or did you have trouble concentrating at work because you stayed up all night watching an exciting new show? When you don’t get enough or good sleep, the daily activities of life can seem overwhelming and exhausting.
According to the Centers for Disease Control (CDC), adults over the age of 18 should get at least 7 hours of sleep a night.
Research from 2021 also finds that sleep quality is associated with improved mental well-being. On the other hand, poor sleep quality, shorter sleep times, and insomnia are linked to higher rates of exhaustion.
Getting enough sleep is crucial for your physical and psychological health. Lack of sleep can have consequences such as:
a weakened immune systemimpaired motor skillsinflammationheart problemsanxietydepressionproblems with memorydifficulty concentrating
Whether you set limits at work, in your social life, or with your family, knowing your limits can help you protect your mental health and focus on your own needs rather than just the needs of others.
Wondering how to set effective limits? Here are some strategies to try:
Clearly and firmly communicate your needs to others. Give yourself permission to say no. Create time limits for yourself. Give yourself permission to take a break.
Research from 2017 links participation in leisure activities with a better quality of life and higher job satisfaction.
You may feel more relaxed after physical activities like a game of tennis, yoga, or a walk. Or maybe you prefer more passive hobbies, like watching fun movies, reading, or listening to music.
Regardless of what relaxation means to you, taking some time to unwind can help you feel refreshed and better equipped to deal with everyday stress.
Like sleep, exercise is important for many aspects of your overall health.
There is a tremendous amount of research linking exercise to a longer, healthier and happier life, according to a 2018 research review.
Exercise can help delay the risk of chronic diseases and also promote better mental well-being. The evidence from the review shows that aerobic exercise, resistance exercise, and mind and body exercise can improve symptoms of depression.
So what is the ideal amount of time to move?
The CDC recommends that adults get 150 minutes of moderate to vigorous physical activity per week, as well as strength-training activities 2 days per week.
Examples of aerobic exercise you can try include:
Some ways to practice resistance exercises include:
lift weightsuse resistance bandsdo reformer pilatesdo bodyweight exercise
If you’re feeling stressed, you might want to put down the phone and turn off the news on the TV (or change the channel).
Studies suggest that consuming media that exposes you to disaster news can negatively affect your mental health. A 2020 study involving 512 Chinese college students found that those who used social media frequently were more likely to have mental health problems.
A 2020 study suggests that social connectedness can translate to better mental well-being and a lower risk of depression.
Sometimes talking to someone about what’s on your mind can help you feel better. Connecting with a friend, family member, social group, or support group can make it easier to manage stress.
If you need a little extra support in managing your mental health, a licensed professional, such as a therapist, can help you find the best coping strategies for stress and work with you to curb symptoms of burnout.
When life feels overwhelming due to chronic stress from work and personal responsibilities, it can be natural to experience burnout.
Taking steps to deal with stress and burnout can help you get back to feeling your best and performing at your best.
If you need a little extra support to manage burnout, a licensed mental health professional can guide you back on track.