Burnout is another hot topic and everyone seems to have it. Depending on the framework you are looking at, some call it adrenal fatigue. In Chinese medicine, it could be seen in many ways, one of which is yin deficiency. An easy way to look at it is that there is an imbalance in the system, it’s depleted and needs time to rest, recover, recalibrate in order to heal.
Two Parts To Change
Lifestyle Change and getting back on your feet
Any type of change takes time and involves looking at all aspects of the self and you engage with the world and connect to yourself.. See the different options below and pick one or two at a time to implement into your daily life both as a form of healing and for future prevention.
Rest
In the article 7 types of rest, it shows that rest goes beyond lying down. The different forms of rest are: physical, emotional, sensory, mental, social, spiritual, creative. Below are some great options that address more than one type of rest at a time.
- Stretching
- Taking a nap
- Getting a massage
- Taking short breaks
- Going for a walk
- Turn off technology
- Avoid social media
- Meditation
- Time alone
- Journal
- Quiet music
- Nature
- Hobby
- Close friends
- Spiritual practice
Support
We are human and I can’t tell you how often I work with people that most of their problems, challenges and stuckness would be lifted if they connected more with others, collaborated, were a part of a community and had close people in their life. Being with others automatically helps you co-regulate and it’s how humans were designed to be. There are many ways you can do this and below are just a few ideas. Find more than one way to ensure you connect with others both in a work/school setting and in your personal life as well.
- Hobby
- Hang out with friends/family
- Do something fun everyday
- Take a class
- Naturopath
- Acupuncture – chinese herbs
- Therapist
- Coach
Diet and Exercise
It is fundamental to move! Just like connecting with other human beings we need to move. It’s way too easy to have a day pass by without really moving much. This affects your overall health and well being, mood, and of course sleep.
The other fundamental is to have a healthy whole food diet that is easy to follow. Let go of extreme restrictions thinking it’s a healthier way nut in reality they that make life complicated and most likely create some sort of deficiency. Keep it simple and eat fruits, veggies, and animal and plant protein. Throw in some carbs, the ones that work best for you, some healthy fats and call it a day.
Consider the following to help you get back on track and to help you strengthen moving forward.
- Stay away from processed food, sugar, alcohol, caffeine
- Do eat lots of leafy greens, protein, root vegetables, omega
- Ashwagandha, calming herbs like chamomile, lemon balm
- Gentle exercise like walking and yoga
- When you feel stronger introduce cardio as a regular activity
Nervous System Reset
Long term stress weakens the nervous system and whether that is from physical stress, emotional or psychological, you’ll need to look at ways to strengthen your nervous system and build resiliency. Below are some options to help you during the day to reset, whether you feel thrown off and need to ground, or need to become more present and recharge.
- Shaking
- Cold Shower
- Tapping
- Hand placements
- NSDR or yoga nidra
- Quick run
- Acupuncture
Technology
Screen time puts a lot of stress on the eyes which ironically connect to the vagus nerve which is the main line of your nervous systems communication channel. Making small changes can help shift you from over stimulation to calm and presence. Try some of the following
- Use grayscale on your devices
- Get an extra filter that you can put over your computer screen
- Look away from the screen into the distance as much as you can
- Feel your feet on the ground and remember to feel your body
Internal Changes
Making lifestyle changes is one part of creating lasting change, the other is to look at what’s going on inside. Get clear on what you are telling yourself. Start paying attention to your inner dialog. How are your thoughts, beliefs and the way you see a situation causing you stress? Likely 90%! Two people could experience something at the same time and their response or reaction would determine if it’s a problem, stressful or an experience to make choices to grow or be more stressed.
Take some time to reflect and see how you are creating stress in your life. Also onsider if any of these might be causing you burnout or maybe they might help you to notice what is causing you burnout.
Beliefs, Barriers, Behaviours
- Believe you don’t deserve to rest or have fun
- Not good enough
- Feel guilty taking time for yourself
- Addicted to adrenaline rush
- Take on more than you can handle
- Can’t say no
Remember when taking any steps to change it takes time, involves multiple angels and approaches to address all aspects of being human. That’s everything from the physical, social, emotional and how the mind plays a role with how you engage in the world and with yourself. Take one step at a time, commit to what you choose to work on first and be accountable to someone to help you make lasting change.
