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7 Things You Need To Do To Avoid Mental Burnout

7 Things You Need To Do To Avoid Mental Burnout

It’s way too easy to get swept up in the daily grind of work. Bringing home that stress cuts into your family time, and you already have enough going on with your home life. Trying to balance a social life and more on top of all of that only adds to the weight on your shoulders. When all of this adds up, you might feel like you can’t tackle anything, even the simplest of daily tasks. These tips will help you avoid mental burnout and all the unhappiness it can bring into your life.

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    1. Watch for the signs.

    Be aware of the signs of mental burnout. Don’t think that it’s simply stress that will go away over time. Physically, you might get sick more often, or see changes in your sleeping or eating habits. Emotionally, you might feel detached and not care about anything you used to. You might withdraw from others and shy away from responsibilities you would previously be excited to take on. This might feel like an extended period of stress, or some sort of depression, but be aware that it could be burnout.

    2. Stay healthy.

    You might feel bad because of the stress, but make sure you stay healthy. Get enough sleep every night. Keep eating healthy. Exercising daily will not only keep you healthy, but by giving your body a workout and your mind something else to focus on, it can help you out of any depression you might be experiencing.

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    3. Take a break from the grind.

    If you have vacation time, use it. Call in for a sick day. If it’s not possible to actually take time off, try to disconnect from technology every day. Turn off your phone, push back from the computer, and don’t turn on the TV. Do what you like to do to relax. Read a book on the couch. Do yoga by yourself. Or completely disconnect from real life by meditating for an hour and clearing your entire mind.

    4. Keep your days manageable.

    Don’t put more on your plate than you can handle. Keep your To Do lists short, and make sure you can accomplish everything in the time you have available. Having an unsurmountable To Do list will only increase your feelings of helplessness. If you only have enough energy to make it through the work day, clear your schedule so that’s all you have to do. Keep big projects at bay until the weekend when you have more time, or for when you might feel better.

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    5. Take advantage of your support system.

    Your family and friends love you‒take advantage of this! Tell them what’s going on and what you’re having trouble with. They’ll be more than willing to help out in any way they can. Don’t be afraid to let them step in to pick up the slack. If someone offers to make you dinner, don’t turn them away and insist you can do it yourself. Accept help when you need it. It will help you avoid burnout, or bounce back quicker from any stress you may already be experiencing.

    6. Reassess your priorities.

    Is your job causing you more stress than it’s worth? Think about what could make it easier on you and talk to your boss. If you’re asking for reasonable things, like more time to finish projects, or an assistant to help with the workload, your concerns will more than likely be well received. If it’s not possible to redefine your job duties, try to have a list of priorities. Are presentations most important? Put those at the top of your list and try to forget about other tasks until you’ve met your major deadlines.

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    If your home life is troubling you, try to find a solution to the problems. Is your partner not doing as much with the children as they could? What about those kids‒could their chore list be added to so the house stays cleaner without taking more of your time? If the bulk of the workload is left to you, then prioritize what needs to be done. Make dinner in a crock pot, and let the dishwasher run while you’re at work. Clean every other weekend, instead of every few days.

    7. Have a creative outlet.

    Don’t let the hassle of real life get you down. Have a creative outlet to relieve the stress of the daily grind. Vent in a journal after work, or try writing fiction stories as an escape outlet. Draw pictures, or create abstract paintings on canvas even if you don’t have much artistic talent. Knit scarves for gifts, or try making up your own recipes in the kitchen. There’s something you enjoy doing that you always push to the back burner. Let it take priority every once in awhile to ensure you’re keeping the rest of your life in check.

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    Last Updated on September 20, 2018

    How to Stay Calm and Cool When You Are Extremely Stressful

    How to Stay Calm and Cool When You Are Extremely Stressful

    Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

    If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

    1. Breathe

    The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

    • Take five deep breaths in and out (your belly should come forward with each inhale).
    • Imagine all that stress leaving your body with each exhale.
    • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

    Feel free to repeat the above steps every few hours at work or home if you need to.

    2. Loosen up

    After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

    Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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    3. Chew slowly

    Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

    Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

    Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

    4. Let go

    Cliche as it sounds, it’s very effective.

    The thing that seems like the end of the world right now?

    It’s not. Promise.

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    Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

    Letting go isn’t easy, so here’s a guide to help you:

    21 Things To Do When You Find It Hard To Let Go

    5. Enjoy the journey

    Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

    Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

    6. Look at the big picture

    The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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    Will this matter to me…

    • Next week?
    • Next month?
    • Next year?
    • In 10 years?

    Hint: No, it won’t.

    I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

    Stop agonizing over things you can’t control because you’re only hurting yourself.

    7. Stop demanding perfection of yourself

    You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

    Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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    8. Practice patience every day

    Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

    • The next time you go to the grocery store, get in the longest line.
    • Instead of going through the drive-thru at your bank, go inside.
    • Take a long walk through a secluded park or trail.

    Final thoughts

    Staying calm in stressful situations is possible, all you need is some daily practice.

    Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

    Featured photo credit: Brooke Cagle via unsplash.com

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