Ten Effective Ways to Prevent Burnout and Maintain Your Well-Being

In today’s fast-paced world, preventing burnout is crucial for maintaining your physical and mental well-being. Burnout can impact your personal and professional life, so it’s essential to take proactive steps to protect your health.

Ten Effective Ways to Prevent Burnout and Maintain Your Well-Being

Unfortunately, I have hit burnout twice in my life and I wanted to share some simple tips to make sure it doesn’t happen to you.

Here are TEN effective ways to prevent burnout and ensure you stay at the top of your health and well-being:

1. AWARENESS

Start to become of aware of how you are feeling and learn to recognise when you are beginning to feel overwhelmed by things. Being AWARE is key to understanding how your world is affecting you and by practising self-awareness, you build an understanding of yourself and know when things are getting too much.

By implementing a DAILY ENERGY AWARENESS CHECK, you tune into yourself and track your energy highs and lows. Moreover, do this regularly and it will help you to spot when things are getting too much so you can take preventative steps.

Grab a FREE copy of ‘7-Day Energy Tracking Journal’ and start today.

2. BOUNDARIES

BOUNDARIES are invisible walls of protection. They are an important line of defence to protect your wellbeing. Make it clear, firstly to yourself, what is acceptable and what is not. Then hold yourself to them and learn to push back. Boundaries are there for a reason, so use them.

Create clear boundaries between work and personal life, particularly important if you are working from home.  Regulate your work and personal time and create a clear separation.

Recommendation: Listen to Episode 14: Healthy Boundaries of the Heart & Soul Show podcast

3. GET A GOODNIGHT’S SLEEP

Ensure you get enough quality sleep each night. Sleep is crucial for physical and mental rejuvenation. Try and stick to a regular bedtime and make time to allow your mind to unwind (avoid blue screens at least 30 minutes before bed…

Find out more tips on the SLEEP MAGIC blog post – click here to read full blog article

4. TAKE BREAKS

Regular breaks throughout the day are essential. Even short breaks can refresh your mind and help maintain focus and productivity.

TWO MINUTE TIME OUT: step away from the ‘drama’ and breath. Take ten long, slow inhales and exhales. This activates your parasympathetic nervous system which will help to reduce your heart rate and anxiety levels.

5.  TIME MANAGEMENT

Efficiently manage your time by setting realistic goals, prioritising tasks, and avoiding over-commitment. Time management reduces stress and prevents feeling overwhelmed. To do lists are great ways to keep control of your tasks.

Effective Ways to Prevent Burnout - Self-care

6.  SELF-CARE

This is another non-negotiable… Schedule time in your day for at least 10-minutes of self-care. This is way for your body to de-stress and allow your energy to re-fuel.

Self-care can take many forms, such as reading a book, a bath, meditation, a run or yoga practice. It is a way for your body to decompress from the pressures of the day and aid recovery.

7. LEARN TO SAY ‘NO’

Don’t be afraid to decline additional tasks or responsibilities when you’re already stretched thin. Saying NO is a valuable skill that protects your energy.

If you are a ‘people-pleaser’ it is hard to say ‘No’, however, remember you are saying it so you protect your health to care for your loved ones – do it for them, if not yourself.

Click here to read more tips on setting Boundaries and the power of saying ‘No’.

8.  EAT WELL AND EXERCISE

A balanced diet with nutritious foods provides your body with the energy it needs to cope with stress. Avoid excessive caffeine, sugary snacks and alcohol which can lead to energy crashes. Your body requires a good range of vitamins and minerals to work.

If you have little time to eat, grab a salad or a piece of fruit and drink lots of water to keep your body hydrated.

9. MINDFULNESS AND RELAXATION

Practice mindfulness meditation and relaxation techniques to reduce stress and increase resilience. These practices help you stay calm in the face of challenges.

Click here to Download the FREE ‘Garden of Inner Peace’ short guided meditation and bring calm into your day.

10.  SEEK HELP

Share your concerns and challenges with friends, family, or a therapist. Talking about your feelings can provide emotional support and help prevent burnout. 

Many of us really don’t know ourselves very well, and in particular busy women. Take time to explore WHO YOU ARE and WHAT YOU WANT/NEED.

The more you understand yourself and your own needs and desires, the easier it will be to know when things are not right for you. Make yourself a mini-research project – daily journaling is a great way to do this.

YOU are responsible for YOU.

Make sure your well-being energy cup is topped up first, so you have enough to help others.

Take ownership of your life and work out what is best for you. When you are living a life with PURPOSE, you will create a deeper connection with yourself and understanding of what is right for you.

Want to know more about reconnecting with your SOUL PURPOSE – click here to arrange a FREE chat with Janet.

 

UNLOCK YOUR
SOUL PURPOSE

Are you feeling lost, searching for meaning, or yearning to embark on a journey that aligns with your deepest desires?

Your soul holds the key to your true purpose, and our ‘Unlock Your Soul Purpose’ coaching package is here to guide you on this transformative path.

Discover Your Unique Path:
This coaching package is not just about finding your purpose; it’s about understanding the intricate map of your soul. I will be your compassionate guide, helping you navigate the depths of your inner world to unveil your soul’s true calling.

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Introvert

 

Quiet people have the loudest minds.

– Stephen Hawkings

What is an INTROVERT?

An INTROVERT is someone who is considered to be shy or reticent with others.

I am an Introvert and this definition does not wholly do justice to the Introvert personality type, we are more complex than people think as we are often highly sensitive people (HSP). We feel emotions strongly and often are serious over-thinkers. This means that the noise in our minds can be pretty loud and when you add in the mix of a highly charged emotional situation – we easily develop sensory overload.

In large group situations, we are challenged to survive the barrage of noise and emotions on display. In order to protect ourselves, we try to find a quiet place to rebalance, or after such an event, we will seek solace in our safe sanctuary to calm down and soothe ourselves. We will be drained physically and emotionally. Many Extroverts do not understand how certain enviroments drain us, while they will feel invigorated (buzzing) after attending the same event.

Introverts are bright people with much to offer the world.
They just prefer one-to-one, or small group, interaction.

By the time I was in my 20s, I had learned the skill of MASKING. It was a mechanism I adopted to help cope with all the challenges and social aspects of my life at that time. I had moved to London, and then to Paris, for work and social engagements were a vital part of the role. Ask most people who knew me back then and they would have said I was an EXTROVERT. However, my close friends knew that there were times when I would need to hide away, needing ‘alone time’ to rebalance and recharge.

As I have gotten older, I know myself better and understand how important it is for me to have space to myself. Boundaries are one way to put up protection and enforcing them is an important part of my self-care. Of course, there are always events or circumstances that you can’t get out off and for these occasions I aim to have time before and afterwards to rebalance my mind and body. Before I walk into a room filled with people, I imagine myself in a bubble of protection to help protect my energy from ‘energy vampires’ and put on my sociable mask. I will admit it does depend on the people in attendance – if it is close friends and people I enjoy their company, then it is less of an ordeal.

Here are some of the things I do to help recover:

  • Sit in my garden in peace and enjoy the nature around me
  • Listen to music that calms me (I love classical piano)
  • Listen to a meditation
  • Walk by the sea
  • Read a book I enjoy (and if I’m really exhausted, I will close my eyes and listen to an audio book)
  • Do some breathing exercise
  • So some simple energy recovery practices
  • Grounding – walk barefoot on the grass, or swim in the sea

These are a few of the things I choose to do, but you might find that putting on upbeating music and dancing alone works for you, or you might prefer to journal about your day.

Being alone is not isolation – it is nourishment
for the Introvert’s Soul

If you wish to know about INTROVERTS, please listen/watch Episode 7 of the ‘Heart and Soul’ show with myself and the incredible Caroline Palmy when we discuss how it is to be an introvert and simple ways to help you cope if you too are an introvert.

FREE 'Garden of Inner Peace' Meditation to download

Click on the button below to download a short (12-minute) guided meditation to help you find your own sanctuary of peace and calm.

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