5 Natural Ways to Combat Burnout

As we enter 2022, working from home continues to be the norm for many. While there are benefits to working from home, it can also lead to a higher chance of workers experiencing burnout. Burnout is a condition that can impact your health and is often due to chronic workplace stress. While burnout has always existed, it has become more common throughout the pandemic as the lines between work and home life are blurred—sometimes even becoming non-existent. 

 

Symptoms of burnout can include a deterioration of one’s mental health, such as exhaustion, irritability, sadness, negativity of cynicism about your job, as well as reduced productivity at work. If left unmanaged, chronic stress from burnout can lead to anxiety, depression, memory impairment, digestive problems and weight gain, along with additional symptoms. It is important to recognize the signs of burnout and address them before it seriously impacts your health. If you feel that you may be suffering from burnout, try building healthy habits to combat burnout with the tips below.  

 

1. Eat Healthy

 

Eating healthy can help to combat burnout and its symptoms. Eat a diet high in fruits and vegetables, especially berries, citrus fruits, and leafy greens. These foods are vitamin-rich, and can ensure that you are getting the nutrients your body needs to stay energized throughout the day. Foods high in healthy fats like Omega-3, such as fish, walnuts and flaxseed, can also help give your mood a boost. A healthy diet can help to promote higher levels of optimism, while also reducing levels of psychological distress. To further improve your mood, steer clear of sugar and refined carbs such as pasta or French fries. You may think eating these comfort foods will improve your mood, but in fact these foods can cause a crash in both your mood and energy. 

 

2. Find Time for Yourself

 

Another way to combat burnout is ensuring that you find time for yourself, engaging in an activity that you find enjoyable without outside distractions. Schedule time each day to relax and spend some time on yourself. During this time, engage in an activity that you enjoy: find a creative outlet such as painting or music, relax with a book, take a long bath—whatever makes you feel comfortable and relaxed. 

 

You may find this is easier if you are able to take this quiet time for yourself away from busy areas of your home, or those that you associate with work. Burnout often happens because people push themselves to their limits at their job, without taking the time to heal… and this is made worse when you cannot separate your workplace from your home. Taking time for yourself away from work, guilt-free, is an important step in allowing yourself to mentally relax and combat the symptoms of burnout. 

 

3. Exercise

 

If you are looking for a way to take time for yourself away from your home, exercise is another great way to combat burnout. Ensuring you are staying active and getting adequate exercise can help keep your mood high. Try joining a gym, going for a run, or even doing a home video workout. Challenge yourself to stay active, and if you need motivation, reach out to a friend to keep each other accountable… they might be feeling the same way you are!

 

If you find you do not have enough energy for exercise, not to worry. Exercise does not have to be rigorous, and can be as easy as going for a brisk walk on a daily basis. Try heading out on a walk when you wake up, after work, or on your lunch break. Bring along your dog or your kids to transform a simple walk into a family experience. Walking is a great way to stay active while getting outdoors, both of which can help with your physical and mental health. 

 

4. Get Rest

 

While being active can combat burnout, getting adequate rest is just as important. Sleep is vital to your wellbeing, and the stresses associated with burnout can follow you into the evening hours, disrupting your ability to rest. To maximize your sleep potential, practice good sleep hygiene.  This means building good habits, including a regular bedtime and wakeup time, avoiding large meals or caffeine late in the evening, and minimizing screen time before bed. If you are able to sleep well and feel rested, you will be in a better mental state to take on the challenges of your day. 

 

5. Meditation and Mindfulness

 

Practicing meditation and mindfulness can also help in regulating the stress response, minimizing the symptoms of burnout. Meditation may seem intimidating, but even taking 5 minutes out of your day to meditate can make a huge difference in your stress levels. Meditation can be as easy as sitting in your bed in the morning, taking a few deep breaths, and listening to your surroundings. It is amazing what a big change it can make!

 

Once you have gotten the hang of meditation, work towards mindfulness. Mindful meditation includes the ability to be fully present while not allowing yourself to be overly reactive or overwhelmed by what’s going on around you. As you meditate, work on quieting your mind; do not focus on individual thoughts and instead let them flow through you. Practicing mindful moments can be as simple as taking time to pause, breathe, and think before answering a ringing phone or email. Mindfulness can take some time to master, but has been shown to reduce levels of burnout and emotional exhaustion. 

 

 We hope that these tips can help you to combat the symptoms of burnout, allowing you to stay safe and healthy. Continue to focus on the positive aspects of your life, recognize negative emotions, and work towards identifying the factors that cause them. If you find that your burnout persists, it is important that you see your health care professional for treatment options. Your mental health is a priority, and it is important that you take the time to identify and address symptoms in order to improve your wellbeing. 

 

If you live in the Pickering area and are looking for natural treatments to improve your health, Dr. Cecilia Ho at The Aim Clinic can help you! Contact us at 905-492-8688 or click here to book an appointment.