10 Ways to Prevent Burnout

In this post I’m going to talk about how to prevent burnout. I’d like to note that this isn’t an exhaustive list, nor are the 10 ways I list “the only'' ways you can prevent burnout. This list doesn’t include the organizational and societal changes that can help prevent burnout. 

These 10 ways to prevent burnout focus on your sphere of control, meaning they are directly related to your circle of influence. You can’t change your employer (organizational) or government (societal) policies overnight but you can control what changes you personally make overnight. (If only the habit stuck that quickly, but that’s another topic). 

Something magical happens when you focus on what you can control. You can connect with other people to make a larger influence.

1. Reasonable expectations of yourself

I’m looking at you overachievers, perfectionists, type A personalities. Those who think asking for help is a sign of weakness. When your to-do list is a million miles long and you fall short of completing it, you beat yourself up about your shortcomings. And then you press through to “finish” despite your body giving you every warning sign that it needs a break. Or you hop on social media and think “every other person can do it all” so why can’t I?

It’s okay to ask for help.

It’s okay to have items still on your to-do list at the end of the day.

It’s okay to not be perfect.

It’s okay to stop comparing yourself to others.

Take an inventory of all the expectations you have for yourself and then honestly ask yourself if another person in your shoes could meet these expectations. Evaluate which ones you can get rid of, which ones you can ask someone else to do and which ones you will do. 

Having reasonable expectations of yourself will likely be really uncomfortable at first and will change depending on the day. 

2. Holding space for emotions

Feelings are made to be felt. There are no good and bad emotions. I honestly didn’t realize this until my early 30s. And it’s something I still struggle with as old habits of ignoring and pushing down uncomfortable emotions takes time to change. Next time you notice yourself feeling uncomfortable by an emotion, fight the urge to ignore it. Fight the urge to push it away. Try acknowledging it, naming what you’re feeling and let it be. It’ll eventually pass.

3. Sleep

Remember the days of being a teenager and sleeping in super late? Or watching a newborn baby drift between eating and sleeping because the urge to slumber won out? Sleep is so important for your health and wellbeing. The amount of “work” your body is doing when you sleep is mind blowing. The rest and recovery that takes place for a newborn when they sleep, is the same that happens for a teenager and you as an adult. But for some reason, this “work’’ is underappreciated as you age. Give sleep the appreciation it deserves and strive to improve your sleep so you can get 6-8 hours of consistent sleep a night.

4. Mindfulness

Have you ever noticed yourself just going through the motions of life, not really focusing on what’s going on. Like your body is in one place and your mind is in another. They're out of sync with each other. So you’re sitting in traffic but you’re thinking about what you can throw together for dinner tonight. Or your colleague is talking to you about their day but you're thinking about  how you’re going to make your project deadline.

Mindfulness helps your mind and body get back in sync with each other. It helps you be present and turn off autopilot so you don’t just end up going through the motions of your life. It helps you get less stuck in your thoughts. 

5. Regularly moving your body

Regularly moving your body is the number one way to reduce your stress. Moving your body lets your stress cycle know that it can complete. Doing this regularly and not just when “you feel stressed” is a wonderful habit to get into as your body knows when you’re stressed before your brain realizes it. And the best part, any sort of movement counts - walking, dancing, gardening, swimming, cycling, the options are endless so find a couple that you enjoy.

6. Getting outside

Nature is incredible. Whether it’s the warm sunshine on your face, the scent of a flower, the shade of a big oak tree or the soft sand on your feet, take the time each day to appreciate the natural beauty that is around you. Mindfully go outside and look around at the world you live in. You won’t be disappointed. 

7. Laughing

Laughing is another way that completes your stress cycle. When you laugh, your stress response knows that it can finish. Plus, it always feels good when you’ve laughed so hard your cheeks hurt so tell a friend that corny joke, watch a comedy, go hang out with your kids and tell fart jokes or turn off your video for a couple moments so you can laugh when a colleague says something during a meeting that your immature self needs to laugh at. Laughter is medicine. 

8. Eating nutritious foods

Your body needs food to provide it with energy so it can function well. If you aren’t providing your body with the nutrients it needs, it makes it harder for it to function well. Make mealtimes and the food you put into your body a priority in your day. 

9. Genuine connections

Find the people in your life that give you energy. The ones who after you’ve spent time with them, you feel refreshed, invigorated, and rejuvenated. These people are vital.

10. Regular rest
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Rest is different from sleep. Rest allows you to re-energize. So it may in fact be a nap, but it may also be reading a book, or a hot cup of tea in the middle of the afternoon, or switching between a physically demanding chore to a mentally demanding chore. Your body and mind need rest. You can't expect your body to continue doing the same, repetitive thing over and over without allowing it to take a break. So when your body asks for a break, listen.

If you find that you're experiencing burnout and need help with recovering from it, my eBook "A Way Out Of Burnout" will help you to start your burnout recovery so you can feel better ASAP.
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