When it comes to overcoming burnout there are several things you can do to help yourself. Recovery doesn’t happen overnight, but small, consistent changes can help you regain energy and resilience.
Below is a 10 step action plan which you can start using straight away. You don’t need to do them all at once! Pick one thing, start small and build up over time.
Step 1: Awareness
You need to be self-aware and recognise that you are suffering burnout. Start by learning and understanding the symptoms of burnout, and ask yourself if you are experiencing any of them.
Step 2: Engage with others
Intentionally engage with others. Share how you are feeling with family or friends as this can lead to positive changes being made in your life. Try putting time in your diary to spend with close friends or with your partner.
Step 3: Sleep
Prioritise your sleep and build a good sleep routine, as improved sleep can improve your mental and physical health. Try going to bed a little earlier each day and slowly build this up so you are getting at least 7-9 hours of sleep a night.
TOP TIP: Remember coffee is a stimulant so restrict coffee to the mornings if you can. Try to wind down at least one hour before bed and reduce screen time.
Step 4: Do something you love everyday
Regularly doing things you love can make you more resilient to stress. For at least 5 minutes a day try to do something for yourself – read a book, listen to some music or watch something light-hearted like your favourite comedian.
Step 5: Make time for yourself
Life can be busy and hectic so try and make time for yourself. It’s great to help others but it’s equally important to look after your own physical and mental health as well. This could be a hobby or doing some physical activity.
Step 6: Rest
We all need rest to recover and recuperate from everyday stressors. Try to schedule some time to rest and do something to wind down. This could be a yoga class, a walking/wheeling break at lunch time, or a relaxing bath.
Step 7: Movement
Try to move more every day as this will help with low mood and a lack of energy. Movement doesn’t have to be typical exercise like going to the gym, but could be walking, wheeling, gardening, or even having a dance to your favourite music! It is recommended that we do at least 150 minutes of moderate exercise or 75 minutes of vigorous activity each week.
Step 8: Nutrition
Good nutrition is really important for a healthy lifestyle, so try to make healthier choices when choosing the food you eat. Try to stock up on foods that support your health and wellbeing and reduce your intake of sugary and processed foods. Try not to snack late at night as this can impact on your quality of sleep.
Step 9: Define the end of your workday
Modern day living means there is always something to do and always one more email to read! Prioritise your life by creating boundaries and switching off from work at a certain time each day.
Step 10: The bigger picture
Are there some changes you can make like reassessing your work choices, improving your physical fitness, working on your sleep, eating more healthily or seeing friends and family more often?
Burnout is a signal that something needs to change. By implementing these steps, you can begin to recover and build long-term resilience.
How Rise Workplace Wellbeing can help
At Rise Workplace Wellbeing, we understand that supporting employee wellbeing is essential to maintaining a resilient and high-performing workforce. Our e-learning programmes are designed to help organisations embed a culture of health and wellbeing, from preventing burnout to promoting sustainable, positive habits at work.
If you’d like to learn more about how Rise can support your organisation, get in touch with our team today.