5 tips to manage stress and prevent burnout

Stress is a normal part of life. However, when we start experiencing high, prolonged levels of stress, it can have serious consequences on our mental and physical health, and lead to burnout.

By the time we get to burnout our body has decided ‘enough is enough’ and is screaming at us for well overdue rest.

Some of the signs and symptoms of burnout can include:

• Excessive stress

• Fatigue

• Brain fog

• Difficulty making decisions

• Difficulty concentrating

• Reduction in productivity

• State of constant overwhelm

• Dread in anticipation of work and other commitments

• Difficulty sleeping and possibly even insomnia

• Aching body

• Headaches

• Changes to appetite – loss of or overeating

• Increased alcohol and substance misuse

  
  

Clearly these symptoms are something we would all want to avoid if we can! Burnout brings a halt to the events that potentially caused the burnout in the first place but also all the other seemingly ’simple’ tasks we are required to do day-to-day.

By paying attention to our mind and body, and by prioritising opportunities to regularly nurture our nervous system by relaxing, we can avoid this experience.

My top 5 tips to avoid burnout

1. Try to reduce some of your physical symptoms.

To give yourself the best chance at feeling better, don’t neglect the basics such as sleep, diet and exercise. Common side effects of stress include lack of sleep and poor diet which can be tackled while you work on the other aspects of your stress. Learn how to improve your sleep routine. This needs to start before you switch off the light at your preferred bedtime. Practice mindfulness when making food choices, keeping in mind that choosing nutritious, balanced meals will serve us best rather than processed, fast alternatives.

2. Get a move on!

Exercise is a proven stress reliever. You don't need to buy a whole heap of new lycra to get into action. Start by wearing your trackies or comfortable clothes as you walk around the block. Start small and build from there.

3. Take control of your notifications.

These pesky dings on your phone are constantly taking your attention away and stealing the opportunity to be immersed in the here and now. Checking emails and notifications less regularly is shown to reduce your stress. Unless you are responding to life or death situations (I don't think anyone is going to be emailing you in this case!) there is no need to have notifications constantly popping up on your screen. Choose your own timetable for checking notifications and stick to it.

4. Try a mood journal.

Try tracking your moods for a week, noting what you are doing when feeling your worst and when you are feeling your best. This will help raise awareness as to when you need to integrate rest and relaxation into your weekly routine. This needs to be a regular thing, not just when your body is yelling and screaming at you for overdue rest. Recognise that trying to use band-aid responses is not going to work long-term. Deliberately scheduling feel-good activities for you to engage in each week is how you can bring vitality back into your experience.

5. Lean on your friends.

A strong social circle of friends can have an incredibly positive impact on your health and mortality! While we may be tempted to retreat when life feels stressful, sometimes talking it over with a friend is just what we need to gain a different perspective, get some encouragement or take our mind off things altogether.

If you are concerned about the levels of stress you are experiencing or believe you are in a state of burnout, it is important to seek help so that you can make changes with the help of a professional. Your GP is a great starting place so that they can have a discussion about your health. They can also assist with a referral to a psychologist who can help you implement healthy habits and exercises to help manage your stress levels.