Would you like to avoid burnout this year? Are you actively trying to make a difference to your wellbeing?
Is this you?
You like to be constantly busy. You’re the type of person who everyone calls on for help and advice. You love the feeling of being everyone’s go-to person. Others tell you how great you are at doing everything. Your to-do list is growing, and you love it.
Then one day you suddenly feel exhausted and mentally and physically drained. Your get up and go has got up and gone but you’re still trying to carry on as you would normally do. You become aware that you’re having negative thoughts and feelings about yourself. You start doubting yourself; imposter syndrome sets in, followed closely by brain fog.
You keep yourself busy so that you don’t have to think about it, but after a visit to your GP, you are diagnosed with burnout! Yes, it’s now recognised as a medical condition.
What is burnout?
Basically, it’s the reaction to prolong chronic levels of stress. It’s usually associated with work-related stress, but more and more, home and family stresses are contributors to burnout. Burnout can leave you exhausted and unable to cope with the demands of everyday life. You will often experience mental, emotional, and physical symptoms which leave you feeling unable to perform basic daily tasks. When you’re a busy working mom or carer that’s not a place you can afford to be.
Symptoms of burnout
- You constantly feel mentally, physically and/or emotionally drained
- You have no enthusiasm for yourself, your job, your family or your life
- You have negative feelings about yourself and others
- You feel unable to perform basic work and family tasks
- Your thoughts are cynical and resentful
- You set yourself unrealistic goals and targets
- You are busy but don’t feel you are getting much done.
How to reduce burnout
If some of the above signs resonate with you and they are not due to any other medical condition, here are five simple things you can start doing right now to help reduce symptoms of burnout. They will help you to recognise what you need for your mental emotional and physical health and wellbeing. Putting your needs on your to-do and creating healthy habits will help you to live a calmer and more balanced life.
Learn to say no
Saying yes to more than you can handle is a recipe for disaster. You may get a buzz from being able to juggle many things at one time. And if this is you then that’s great short-tern, but if done regularly your health will suffer. It’s time to learn how to say no; delegate tasks to others and make time for yourself and your needs.
Research has shown that multitasking is an ineffective way of working. When we multitask, we are never fully focused on one thing and this can lead to errors, a reduction in quality and can lead to wasted time as you re-check what you have already done and make corrections. This will lead to low self-esteem and a lack of confidence in your ability to complete a task correctly the first time. Start doing one thing at a time as this will help you to feel that you are accomplishing a task that is well done.
Have a morning routine
A morning routine will help you to start your day feeling in control and will set you up with a positive mindset. Choose 3-5 things you can do every morning that suit your lifestyle and will help you to start your day on a positive note.
Self-awareness is the art of staying curious about your values, beliefs, thoughts and behaviours. Being self-aware allows you to recognise your patterns of behaviour. When you are self-aware and have an open mind, you will be able to recognise any negative habits or behaviours you have and be open to making changes or modifications where necessary.
Practising self-care enables you to be better equipped to confidently make choices about the things that are important to you. Self-care isn’t about bubble baths and candles (although they are very nice). It’s about being aware of your physical, mental and emotional needs. Start doing things on a daily basis that support you in these areas. Sleep, exercise and eating a healthy diet should be included in your self-care as they are important for your mental, emotional and physical health.
Self-care starts with you!
Reducing your levels of stress, overwhelm and ultimately burnout, starts with that support you mentally, emotionally and physically you will be able to reduce, and more importantly, manage feelings of overwhelm that can lead to burnout.
In my book, Self-care for Busy Women, as well as the WHAT, WHEN, HOW and WHY of self-care, you will find worksheets, examples, a checklist, quotes, trackers and tips. This workbook has been designed to help you put activities in place that will help you to create a self-care routine that suits you and your lifestyle.
Here’s what Alison had to say….
“I purchased this book because my self-care is an important aspect of my life. It was the useful reminder I needed and it gave me some tools I had forgotten about.”
Alison from Lichfield
Grab yourself a FREE copy of my 5 Ways to Avoid Burnout and keep it on your phone or laptop as a regular reminder of what to look out for and how to create healthy habits.
If you would like to know more about the services I offer and how they can help you, please get in touch for a no-obligation Discovery Call.
Sharon lives with her partner, Geoff, in Warwickshire and they have two adult children. She worked for over 25 years in an office environment, gaining qualifications to degree level in finance, business and management. While there Sharon witnessed and experienced many stressful situations and suffered illnesses that were stress-related.
Sharon was advised to make some changes to her lifestyle which included trying complementary therapies. After experiencing the benefits of complementary treatments, Sharon decided to retrain and share her knowledge and experiences to help others recognise and manage their own physical and emotional stress and anxiety levels.
Sharon has been working as a complementary therapist for over 15 years, and she loves helping people manage and reduce their stress levels, to feel uplifted, focused, positive and empowered about their lives.