In the first part of this series, we delved into the complex nature of burnout, highlighting how it extends beyond mere work-related stress to affect various aspects of our lives, including our health and personal well-being.
In this second part, we’ll transition from understanding burnout to exploring practical strategies for healing and prevention. These strategies are designed to be straightforward yet powerful, providing you with some tools to help restore balance.
Addressing burnout requires a multifaceted approach. Let’s break down the healing process into simple and manageable steps:
- Identify stress triggers: Reflect on your daily routine and pinpoint situations, people, or activities that contribute to your stress levels or drain your energy. A big yet subtle energy depleter that we often discount is social media. Limit what you can, especially in the mornings when you first awaken.
- Make the mind-body connection: As a body-mind therapist, I emphasize the importance of recognizing where anxiety, stress, and trauma show up in the body. Practices like mindfulness meditation and guided imagery can help you tune into your body’s signals. In therapeutic yoga and in ART (accelerated resolution therapy), we seek to move negative sensations out of the body.
- Envision a stress-free life: Try journaling prompts that encourage you to imagine a life without the weight of stress. Questions like “Who would I be without this stress?” and “What is stress keeping me from in my life?” can provide valuable insights. I especially like to ask, “What is this stressor giving me? What is the secondary gain?”
- Recite mantras and affirmations: Positive, present-tense statements like “I am enough” or “I welcome peace into my day today” can reinforce a sense of wellness. Make up your own, or borrow from others like Louise Hay.
- Send out positive thoughts or vibes to others. I saw a great bumper sticker that read, “I hope something good happens to you today!” I felt amazing reading it!
- Break tasks down into manageable pieces. I use several formulas and methods that have been effective for me and my clients.
- Try monotasking or single-tasking instead of multitasking. Focus on one task at a time with mindful attention. This can help reduce overwhelm and prevent costly mistakes (like the time I was on the phone with my father and wrote a check for $2,085 instead of $125 and handed it to my supervisor!).
- Practice mindfulness: Incorporate mindfulness into other daily routines, such as brushing your teeth, listening to a podcast, or savoring the process of making coffee. Building this muscle can cultivate presence and awareness.
- Keep a gratitude journal. Even listing just one to ten things we’re grateful for each day can help shift your perspective (try it right before bed) and foster a sense of appreciation for ourselves and others. It’s been two-and-a-half years since I started my daily practice, and I love how it keeps me connected to the joy in my life.
By implementing these simple strategies, we can navigate burnout and reclaim our sense of balance and well-being. Remember, the journey to healing from burnout is ongoing and requires small, steady actions, along with plenty of self-compassion. Every single step contributes to feeling better.