How to Avoid Burnout? Prioritise Self-care

Here are key ways you can prioritise self-care to avoid burnout:

1. Address Your Core Physical Needs

Burnout often takes a toll on the body. Prioritising these basics is essential:

• Prioritise Sleep: Aim for 7-9 hours of quality sleep. Establish a consistent sleep schedule and a relaxing bedtime routine (e.g., limit screens before bed).

   

• Move Your Body: Regular physical activity, even a 20-minute walk, reduces stress hormones and boosts mood. Find an activity you enjoy and incorporate small bursts throughout your day (micro-breaks).

   

• Fuel Well: Eat a balanced, nutritious diet and stay properly hydrated. Pay attention to how caffeine and alcohol affect your energy and mood.

   

2. Set and Enforce Clear Boundaries

Lack of boundaries is a major cause of burnout. Learning to say "no" is a critical act of self-care.

• Define Work Hours: Establish clear start and end times for work, and stick to them. Avoid checking work emails or taking calls outside of these hours.

   

• Learn to Say "No": Decline non-essential requests, tasks, or social commitments that would overextend you. You can say no politely by saying, "I can't commit to that right now, but thank you for asking."

   

• Take Breaks: Schedule regular, non-negotiable breaks throughout your workday and ensure you take your lunch break away from your desk. Use your vacation time to fully disconnect and recharge.

   

3. Cultivate Emotional and Mental Rest

Self-care isn't just physical; it's also about managing your mental and emotional load.

• Practice Mindfulness and Relaxation: Incorporate activities like meditation, deep breathing exercises, or simply sitting quietly for a few minutes. This helps you stay present and grounded.

   

• Engage in Hobbies: Dedicate time to activities outside of work that bring you joy, fulfilment, or a sense of "flow" (being completely absorbed). This helps create a robust identity outside of your professional role.

   

• Journal or Reflect: Use a journal to process your thoughts and emotions. This can help clear your mind and identify sources of stress.

   

• Seek Support: Don't hesitate to talk to trusted friends, family, or a mental health professional (such as a therapist or counsellor) if you feel overwhelmed.

   

4. Optimise Your Workload

Manage your responsibilities to reduce feelings of overwhelm and perpetual pressure.

• Prioritise Tasks: Identify your most important tasks and focus on those first. Use time management techniques to help you stay organised.

   

• Break It Down: Divide large or overwhelming tasks into smaller, manageable steps to make progress feel achievable.

   

• Delegate: If possible, delegate tasks at work or home to share the load.

   

The Key to Prioritisation:

Self-care is often the first thing to drop off a busy schedule. To truly prioritise it, you need to schedule it. Treat your self-care activities—whether it's an hour of exercise, a quiet evening of reading, or a full day off—like they are as important as any work meeting or professional appointment.

Disclaimer: This information is for educational purposes and is not a substitute for professional medical or mental health advice. If you are experiencing symptoms of burnout or significant distress, please consult a qualified healthcare or mental health professional.