We tend to normalize and even consider as part of “professional success” having prolonged periods of work stress, working overtime, not having time to take care of our health and prioritizing work as if our value as a person depended on this. We have even assumed as part of our professional life to feel exhausted, without energy, irritable and even sick (headache, poor digestion, insomnia, etc.)
If you feel identified and believe that it is time to act, I share five strategies that will help you avoid burnout:
1. Create at least two goals in your day not work related. For example, playing an instrument, drawing, calling a family member or friend.
2. Create a morning routine that is non-negotiable and that allows you to start the day with a moment for yourself before checking your email, viewing social networks or attending to work demands. It includes a space to meditate, have breakfast and get ready without hurry.
3. Make sure you get at least 30 minutes of exercise a dayThis will allow your body to prepare for stress by releasing chemicals that make you feel good.
4. Choose a healthy diet and avoid foods that produce chemical stress, such as sugar, dairy and refined flours. Trust me, what you eat throughout the day makes a huge difference in how you feel.
5. Create limits at work to prevent it from consuming your physical, mental and emotional health. Although it may surprise you, these limits must be created first of all for yourself. Some examples: “I will not answer e-mails after six in the evening”, “my morning routine is not negotiable; I will not accept meetings before nine in the morning” or “I will not answer work messages on weekends”, among others.
Some signs that you are borderline burnout:
-Lack of enthusiasm and motivation when waking up
-Feeling of not having time for yourself
-Frustration when thinking about work
-Difficulty sleeping because of thinking about work
-Poor concentration and difficult flow of ideas
-Frequent irritability
-Physical or mental exhaustion and lack of energy
About the author: Paulina Moreno is a specialist in workplace wellness and founder of Benefit Lab (@benefitlabmx).