Burnout is the consequence of being overworked, overtired, and not giving yourself the necessary time to rest and recuperate. 45% of millennials reported feeling physically and emotionally burnt out by pressure at work which in turn affects overall health and relationships.
Whether you work a high-pressure job, or are working long hours to make ends meet, you can save yourself from feeling the burn with these natural remedies.
Recognise Your Burnout
Half of the battle with burnout is admitting that you are burnt out. By recognising the signs of burnout, you are better equipped to address the symptoms.
The most common signs of burnout include:
- Difficulty maintaining relationships outside of work
- Easily irritable and frustrated
- Muscle tension and unexplained aches and pains
- Difficulty sleeping or staying awake
- Losing sight of your goals
- Failure to recognise your achievements
- forgetfulness and mental fog
- Negative work performance
Put Your Phone Away At Night
You may be doing good on your promise to get to bed before 10 pm, but are you actually sleeping?
It is easy to waste 30 minutes to an hour of precious sleep time looking at your phone. The blue light emitted from your smartphone disrupts melatonin production that regulates your sleep/wake cycle.
This makes it much harder to fall asleep and wake up in the morning.
Using your smartphone before bed also:
- Delays REM sleep
- Keeps your mind engaged
- Tires your eyes
- Can make it harder to learn during waking hours
Instead of scrolling through social media before bed, read a book. Reading physical books will also keep your hands busy and your mind engaged - in a restful way.
Alternatively, listening to music, taking a bath or practising meditation are also great ways to help your mind wind down after a hectic day and get yourself ready for a night of deep and satisfying sleep.
Spend Time In Nature
Nature is the best cure for burnout. Nothing relaxes the mind, body and spirit than immersing yourself within the calmness of nature.
Known as Shinrin yoku in Japan, ‘Forest Bathing’ is a popular Japanese method of being calm among the trees.
Go to your nearest woodland or forest and find a quiet spot. Spend a moment appreciating the quiet tranquillity of nature and the feel of fresh air against your skin.
As well as emotional benefits, being out in nature has some physical benefits too. According to research, spending time in nature regularly can:
- Lower blood pressure
- Boost the immune system
- Increase Vitamin D levels
- Improve your eyesight
- Increase focus (especially those who suffer from ADHD)
Give Yourself Permission to Be Lazy
This is the hardest natural remedy for many to complete, but it is almost instantly effective.
Many of us tend to feel guilty for having a day off. Sure, there is the weekend, but weekends are often littered with social visits, errands, road trips, chores, shopping, and maybe even a little office over time.
While you may be using the weekend to check a few more items off your to-do list, you are also adding to your burnout.
Give yourself a day once a week or once a fortnight to do absolutely nothing. Turn off your phone, stay in your pyjamas and indulge in a duvet day.
True rest means taking a break from your busy life to actually enjoy just being. Every day we feel pressure to do our best and give 100% in everything that we do. Some days you may not be on that level and feel yourself losing momentum, and that is absolutely okay.
Instead of struggling through, make it your priority to do absolutely nothing productive. Put your world on pause for 24 hours and give your body and brain a chance to recover from your busy schedule.
Self Reflect
Self-reflection can help prevent burnout in the first place. Identifying why you are burnt out and how you got there can help you to identify stressors in advance and find ways to eliminate them.
Self-reflection can be a difficult process, as we all have bad habits that we do not like to admit. How you self reflect varies from person to person, here are a few self-reflection strategies you can try:
- Self-help books
- Breathing exercises
- Journaling
- Meditation
- Daily reflections
Self-reflection is about looking at your behaviours, values and attitude and seeing where you could improve and areas of your life where you may need some help and support.
Regular self-reflection provides you with space to evaluate your situation and avoid the risk of future burnout.
Eat More Chocolate
Yes, you read that right! Chocolate, specifically dark chocolate, is proven to prevent burnout and can help you to manage stress.
Dark chocolate that is 70% cocoa gives you a magnesium boost. Magnesium is a crucial vitamin for mood regulation. It bonds to the calming receptors of the brain and blocks out stimulating transmitters that can make you anxious.
Other stress-reducing superfoods include:
- Leafy greens
- Legumes
- Fruit
- Water
- Green tea
- Chicken soup
Burnout is a common problem that is not easily resolved. It is more efficient to prevent burnout by allowing yourself space, taking in more nature, switching off your smartphone and getting some well-needed rest.
Half of the struggle is admitting burnout is occurring and allowing yourself some guilt-free time out to address it. The reality is that burnout can lead to much bigger mental health issues and if it carries on for too long you increase the risk of experiencing a complete breakdown.
It is important to remember that taking care of yourself is just as important as taking care of everything else.