There may be many causes that have lead to your feelings of overwhelm, worry and stress and consequential burnout:
- Major life events
- Daily frustrations
When you’re burnout and struggling to cope, the small things in life, like doing the food shopping, tidying the house or running that errand, can seem impossible. You may feel alone and exhausted, desperate to quit your job and trapped by fear and self-judgment.
Making just a few life style changes can have a big and positive impact on your life, bringing you relief and freedom from worry. The following tips can help to cope and set you on the road to recovery.
Ask for Help
Talking with someone close to you, who is a good listener, can be the fastest way to calm your nerves and bring you relief.
They don’t have to be able to fix the problem. They just need to listen, empathise and be with you when you need it most. Let them know what you need, whether that’s practical help to take some of the actions listed below, a hug or just someone to listen.
Most clients say to me that they don’t talk to loved ones because they don’t want to burden them. You won’t burden them. It’s very likely that they’ll be flattered that you trust them enough to share your difficulties and it’ll strengthen your relationship.
Sleep is self-care dynamite when your struggling with grief, relationship difficulties and burnout. But it’s something that many of my client’s struggle with.
Getting your sleep hygiene in order can enable you to sleep with ease. The average adult needs between 7 – 9 hours of sleep per night.
Make sure your room isn’t too hot or cold, is quiet, dark and comfortable so you get good quality rest, helping you find emotional stability.
Make Time for Relaxation
Relaxation can take many forms and can be difficult to do at first. It was a crucial part of my recovery from burnout. So, trust me, no matter how difficult it may feel to slow down, it’s crucial in relieving you of the overwhelm and stress.
Try some meditation, to quieten the mind. Not sure how? Use a guided meditation on one of the many apps.
If meditation isn’t your thing here’s some alternatives ways to relax:
- A pampering session
- Get yourself a massage
- Crank up your favourite music
- Dance like no-ones watching
- Take a long soak in the tub
Get Some Exercise
Exercise is a fantastic way to lift your mood, increase your energy and sharpen your focus. It relaxes the mind and the body. It’s important not want to push yourself too hard as you’re not only emotionally drained but physically too. Try walking, swimming or cycling.
Take a Break
A good way to kick start your recovery from burnout is to take a complete break from work.
This can give you the distance you need to relax and de-stress. Don’t be surprised if it takes longer than you expect to begin to relax.
Taking time off is an essential part of long term recovery from burnout. Go on holiday, use up your sick days or speak to your doctor about getting signed off from work. You need a break.
Find Balance in your Life
It’s important to make sure you have a balance between your input and output. Having things that lift your mood and energise you (the input), balances out the stress and tiredness from other aspects of your life. It helps you recover.
Do you hate your job? Make sure you have enjoyable activities planned into your week. See family and friends, try out a new hobby, take a day trip and explore somewhere new. Watch a film, take some naps or go for a nice walk.
Being creative whether that be doodling, playing music or colouring in one of those trendy, adult colouring books, can help you to relax. As you get in the flow, absorbed in the creative process, you switch off from the pressures and responsibilities. Being in the creative flow reduces anxiety and boosts your mood.
If your feeling overwhelmed by responsibilities; caring for a loved one, maintaining your home, being productive at work, supporting friends etc. then it’s time to stop over extending yourself and learn how to say ‘no’. This can feel hard to do.
Many of my clients tell me they feel guilty. But remember, by putting yourself first and saying ‘no’ sometimes, you are free to ‘yes’ to other demands on your time and do them well and enjoy them!
Change your Perspective
Do you feel overworked and under appreciated at work or at home? Changing your focus and seeing how you can help others can enable you to find a sense of purpose and control. Look for things you are grateful for. Focus on aspects of your job or your day that you enjoy, even if that’s a chat over a cup of tea.
Making changes can be a challenging process so it’s important to set realistic expectations.
What one thing from the list above, can you do today, to care for your needs?
If your struggling to make lasting changes you may need to ask yourself why. What is it about the more troublesome behaviours, distressing situations or difficult people, that makes you return to them?
Getting to the root of a problem and understanding the reasons behind an action or belief, can create long-lasting changes. New behaviours are easy to do because at last, there is a feeling of understanding and compassion toward your old ways that lead you to burnout.
Making these changes can bring you relief, empowerment and enable you to cope with whatever challenges come your way. The inner critic, that tells you you’re not enough, has finally fallen quiet. You feel confident, have better relationships and are able to move forward with life.
Call me today for your FREE Discovery call and find out how I can help you make lasting changes in your life.
Or email me for your FREE, essential Self-Care Guide.