SHOW BURNOUT THE DOOR
BE AWARE
‘Early signs include fatigue, irritability, brain fog, sleepless nights, anxiety and physiological changes in your body, like higher blood pressure or weight gain,’ says Dr Lynda Shaw, a neuroscientist and business psychologist.
NOURISH YOURSELF
‘View food both as energy and a moodbooster,’ advises Dr Alka Patel, a GP who’s experienced burnout herself. Fruit and veg inhibit an enzyme called monoamine oxidase, resulting in increased levels of the feel-good hormones serotonin and dopamine. ‘Sesame, sunflower and pumpkin seeds can also help, as they contain tryptophan, the building block of serotonin,’ she adds.
TAKE A BREAK
You know you need to take breaks, but how often do you actually take them? ‘Intersperse work tasks with one minute of meditating or journalling, or go for a 10-minute walk,’ says Dr Patel. The rejuvenating effects of the latter have been shown to last two hours and, according to Dr Patel, will only be amplified if you leave your phone at home. ‘Aim to have a daily 15-minute break from tech; committing to the same time daily will help the habit stick.’
DO THIS EOD HABIT
‘Take a few minutes at the end of the working day to get organised for tomorrow,’ advises Dr Shaw. ‘Make lists so you can prioritise jobs – and leave them on the page until tomorrow. That will give you closure so you can spend the evening properly resting.’ Then, reintroduce home time: that means no work tasks and no work calls or emails.
BREAK THE CYCLE
‘Burnout creates a vicious cycle of suffering – causing disturbed sleep, which, in turn, leads to less exercise, a poorer diet and more stress,’ notes Dr Shaw. ‘Break the cycle by going to bed earlier.’ It helps to find ways to lower stress, such as practising mindfulness and prioritising exercise.
FIND YOUR PURPOSE
‘That’s the central, motivating aim of your life – the reason you get up in the morning,’ says Dr Patel. ‘Your vocation may offer this, but what are the specific aspects of work that fire you up? Are you neglecting something that’s important to you? This gives you an opportunity to slow down, rest and reflect.’ Diarise these check-ins as you would meetings or workouts to keep burnout at bay.