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Is your job exhausting you? Are you getting more and more cynical about your job? Are you feeling less efficient lately?If so, there’s a good chance you’re suffering burnout It is chronic poorly managed workplace stress as defined by the World Health Organization (WHO). Burnout isn’t listed as a medical condition by the International Classification of Diseases, but it can still affect your health. A 2021 survey conducted by the American Psychological Association found that 79% of workers feel they are experiencing burnout. Health care and education in particular are two areas at particularly high risk of burnout.
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You may be accustomed to keep fighting, but unless you stay calm and face the problem, your mood will continue to deteriorate. There are many ways to deal with burnout. Quitting your job completely doesn’t have to be the first step. Luckily, there are no drastic measures you can take to manage your stress levels and feel good about what you’re doing again.
► Related: Telltale signs of workplace burnout and what to do if you spot it
►More: What is Burnout?Starting at work and self-care helps, but you’re not the only one to solve
Focus on healthier eating
There is a saying that an apple a day keeps the doctor away. The way we eat plays a huge role in how we feel, and burnout is no exception in this regard. , there is evidence that a healthy diet is a contributing factor to improved mental health. That being said, eating healthier is easier said than done. After a long and stressful day at work, many of us would rather order something quickly than spend time preparing meals.
Luckily, you don’t have to sacrifice convenience for your health. Freshly is our favorite off-the-shelf delivery service. Freshly’s food was so delicious, Reviewed’s executive his editor, Meghan Kavanaugh, couldn’t believe it was microwaved with such great, fresh ingredients. Plus, the portion sizes made her feel the perfect amount of fullness.FreshlyFit is a line of low-carb, high-protein meals that offer many meal options, including gluten-free, paleo, and keto. They taste just as good as the standard line and offer a great option if you’re looking for a consistent, hassle-free, healthy meal.
Get FreshlyFit starting at $8.49 per serving
good night
After a long day, nothing beats a good night’s rest to recharge for the next day. Sleep is essential to our health. People who always sleep less than 8 hours often feel unmotivated, lethargic, irritable and stressed. All of these symptoms are similar to what burnout feels like. Indeed, research has established a link between burnout and the amount of sleep you get.
Reviewed has tested countless mattresses and found the Tuft & Needle Original Mattress to be the best overall. Whether you’re a side sleeper or have a tendency to sleep on your back, Tuft and Needle affordable mattresses will help you rest comfortably thanks to foam that quickly conforms to your body’s shape.
Next is the pillow. You can’t get a good night’s sleep without a good pillow, and you can’t go wrong with the Original Pillow from Coop Home Goods. We love it. Plus, it’s machine washable!
We all know how pillows and mattresses feel, but what about weighted blankets? If you haven’t tried them yet, we must swear that they help many people sleep. Gravity blankets are expensive. But thanks to its plush feel and excellent weight distribution, our testers felt cozy and comfortable.
move your body with exercise
Exercise is another form of self-care that can be used to treat the effects of burnout, as a 2014 study on the benefits of aerobic and resistance exercise showed. Exercise is generally good for your health, so it’s important to make time to move, especially if your job is mostly sedentary. You can also exercise at your desk if you prefer.
If you do run, it is highly recommended that you wear suitable shoes. The right kind of running shoes can make every step feel smooth and glide. For women’s shoes, we recommend Nike’s Air Zoom Pegasus 38, which provides ample wiggle room in the toe while keeping the ankle snug. For men’s shoes, we recommend the New Balance Fresh Foam 1080 V11 running shoes, cushioned with breathable materials. Before you start exercising, take appropriate measures to prevent heat stroke when exercising outdoors.
If you want to exercise at home, consider a stationary bike. The Peloton+ bike is our favorite for its easy build process, easy adjustability and many on-demand classes to help you start your healthy journey.
No matter what exercise you choose to do, a fitness tracker will keep you on the right track towards your goals. We love the Fitbit Charge 5 because it’s comfortable, easy to use, and tracks a lot of data. You can see how many calories you’ve burned, your average running pace, and even the quality of your sleep. In addition, it tracks stress levels by measuring electrical changes in the skin. In short, it’s the perfect tool to see how your burnout is improving.
Changing Perspectives with Yoga and Meditation
In many cases, mental problems such as stress and anxiety can be alleviated by changing our perception of the world and our role in it. Mindfulness meditation emphasizes attention and acceptance to achieve a positive, calm state that is associated with reducing stress and burnout. It can be difficult for beginners, but there are apps to help you get started. Headspace is our favorite meditation app. Try it once and you’ll quickly see why we love it so much. The app wastes no time in getting you into a meditative mindset and offers a wealth of programs to help you become more mindful. I also love that it offers wellness-focused videos.Headspace also helps me fall asleep.
Yoga is a form of self-care that combines low-intensity exercises and meditation that focus on breathing and posture to reduce stress levels. For those looking to give yoga a try, the Alo Moves app is perfect. It’s our favorite yoga app because it offers a variety of yoga styles and teachers, and can even personalize recommended workouts for each user. Not to mention it’s easy to use and its wealth of content more than justifies its price.
To do proper yoga, you need the right equipment. At the very least, you’ll need a yoga mat. Even if you already have a mat, it may be time to replace it. Lululemon’s The Mat has everything you need in a yoga mat. It is large, offers perfect softness and is easy to clean. A yoga block like the one offered by Gaiam is also helpful. It holds its shape, provides a firm grip and is soft to the touch.
Explore other forms of self-care
There are many ways to relax and de-stress. One way is the art of massage. You can use the convenient foot spa to get a great massage. We tested many foot spas and found Ivation’s foot spa massager to be the best overall, thanks to features like adjustable heat, massage rollers, water jets, and timers.
Why settle for just a foot soak when you can treat your whole body? Long soaks are a proven way to reduce stress. With bath bombs, you can take your next bath session to the next level and indulge yourself in luxury. They’re fun, fragrant, and affordable. We especially recommend the LifeAround2Angels bath bombs. Not only does it smell and look great, it actually moisturizes your skin without messing up your tub or towel.
Relax and let yourself be enveloped in the soothing scent of essential oils. Of all the diffusers we tested, we liked the Airomé Serenity Medium Diffuser. Portable and easy to use, no matter which beautiful color you choose, the simple and elegant design of the diffuser is perfect for any home.
After all your self-care rituals are over, slip into your cozy robe and focus your mind on the positive. Cindy Elsharouni Stress Relieving Adult Coloring Book is a great choice. Over 60 cool designs to fill in (even if you don’t have the best coloring skills). Another practice that people swear by is gratitude journaling. Lindsey Vickers, a former sleep writer for Reviewed, found that simply writing down her gratitude in her journal improved her sleep and overall well-being. She could buy a new journal (Lindsey loves her old-fashioned Moleskin journal), but she probably already has the best journal for her job at home.
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