Taking Time Out to Prevent Burnout 🧘🏽‍♀️

In today’s competitive society, we are all frantically chasing things that “need to be done” and trying to “tick boxes” to get ahead. 😫🏃🏽‍♀️

We can become overwhelmed, and over-burned by stressors and unfortunately, this leads to burnout; a state of emotional, physical and mental exhaustion (1) 😓

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This is especially prevalent now, where working from home makes it difficult to draw the line between work & home, and determining when to “switch off”. 🔛🔔

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And as a result, we have seen an increasing number of patients calling in with signs and symptoms of BURNOUT over the past 3-4 weeks during the second COVID Lockdown. 📈

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Burnout can affect anyone, and may impact your physical & mental health, and seep into other areas of your life such as home, work & social life (1) 🏘🛏☕️

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Hence, it is important to deal with burnout when it arises, and incorporate strategies in your life to PREVENT it from happening🙏🏽

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Firstly, we need to learn to recognise burnout 👀

Signs & symptoms include; 

• Feeling tired & drained 

• Reduced immunity & getting sick often

• Headaches, muscle pain

• Changes in your appetite or sleeping pattern

• Feeling a sense of failure, doubting your achievements

• Feeling alone, isolating yourself from others

• Lack of motivation

• Lack of satisfaction or sense of achievement

• Procrastinating, becoming less efficient at getting things done

• Turning to food, drugs or alcohol

• Becoming irritable with others

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To PREVENT burnout, try to incorporate the following strategies (2); 

1. Schedule 1hr per day to “switch off”  - No technology. No studying/working. No “ticking boxes” 🔇🔕

2. Stay connected to family & friends 📲

3. Exercise - is a great stress reliever and allows you to clear your mind 🚴🏽‍♀️

4. Get 8hrs sleep per night 😴

5. Avoid stimulants (such as caffeine, nicotine) and alcohol 🥃🍾

6. Regularly re-evaluate your goals & priorities - make sure you are doing things that make YOU happy, and that put you on the RIGHT PATH towards your goal 🙌🏽

7. Allow your creativity to flow - engage in projects or hobbies that have nothing to do with work or whatever is causing you stress 🎨🎤

8. Practice Mindfulness, Relaxation or Yoga🧘🏽‍♀️

9. Learn to say NO & set boundaries 🙅🏽‍♀️🙅

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As always, if burnout is causing you distress, please book an appointment with any of our doctors so that we may help you seek professional help! Book a Telehealth Appointment via our new website; https://www.ashburtonfamilypractice.com.au/

REFERENCES

1. https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm#:~:text=Burnout%20is%20a%20state%20of,unable%20to%20meet%20constant%20demands.

2. https://au.reachout.com/articles/burnout-and-chronic-stress

3. https://www.sciencedirect.com/science/article/pii/S1542356517307905