Preventing Burnout with Relaxation

Relaxation. It’s probably something you crave in this fast paced world of ours. But between work, kids, housework, taking care of elderly parents, social obligations, and now the ever-present COVID realities, when are we supposed to find the time? These types of busy lifestyles can easily lead to burnout, or complete mental, physical, and emotional exhaustion. Thankfully chronic stress, even with busy lifestyles, can be managed to help prevent burnout without taking up too much of your precious time.

Certain “micropractices,” or short habits that take only a few seconds to minutes to complete, have been shown to significantly aid in mood, stress reduction, and work-life balance. Some of these practices include:

• Mindful moments 
  • Taking just a few seconds or a minute to focus on yourself can help immensely. During these mindful moments focus on your own breath, center your mind and body, and visualize what kind of mood and attitude you wish to bring forth. You can also ask yourself check in questions like: Are you hydrated? Are you hungry? How is your mental state? This moment of self-connection can help us put the brakes on stressful feelings.
• Name your emotions
  • It can be easy to be swept up in the chaos of the day and the emotions that come with it. By quickly examining one’s emotions we can shift those feelings out of the amygdala, or the emotional center of our brain, to our prefrontal cortex, or the higher-order thinking area of the brain. This shift can help resolve your emotions before they get out of hand and can lead to feelings of calm and ease. Next time you’re feeling upset or sad, dig into what it truly is: Grief? Concern? Exhaustion? Anger? Or something else altogether?
• Practice Gratitude
  • On our down days this one can be the toughest to accomplish, but perhaps the most important. Writing down and being conscious of the positive things we are thankful for in our lives has been shown to reduce depression, burnout, and promote more happy feelings throughout the day. Practicing gratitude can be as small as writing down things throughout the day that make you happy, or starting off a meeting by giving kudos to a coworker.
• Take a minute to pause
  • If you’re feeling overwhelmed it is okay to say, “I need a minute.” Taking time to form a response, calm down, or just rest, may delay the work you’re being asked to do, but will surely improve the quality and thought behind it. Sometimes giving yourself space even for a brief period, can make the world of difference.
• Breathe
  • Obviously to stay alive we’re breathing all the time, but the way we breath can actually make a difference to how we feel. Diaphragmatic breathing has been shown to reduce stress and anxiety, as well as lowering blood pressure and salivary cortisol (the stress hormone). First, inhale deeply through your nose with your diaphragm for about 5 seconds. This can feel almost like breathing “downward” into your stomach. Pause and hold your breath briefly before exhaling slowly through the mouth for another 5 seconds. 

While all of these practices only take a few seconds or minute to complete, you may still be finding yourself thinking that you don’t have time to add them into your day. Making these practices a part of your daily ritual, however, can drastically cut down on stress and prevent feelings of burnout.

Start by adding a few of these into your day during regularly recurring events that you already do. Take a diaphragmatic breath while you’re washing your hands after using the restroom, take a moment of mindfulness while you’re waiting at the red light, examine your emotions while you’re brushing your teeth. As you include more and more of these micropratices throughout your day, the easier they will become.

Health includes more than just eating right and exercising. How are you making sure you take care of your mind and soul? Empowered Health looks at your health holistically. Meaning we take into account the whole picture. We believe you deserve to be healthy AND happy. Don’t you?