Banish the Burnout - Your 13 Step Action Plan
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Huffington Post founder Arianna Huffington says that burnout is becoming far too common as people are taking better care of their phones than they do of themselves. "The science is in; the science is unequivocal. The science is clear: human beings need time to recharge.
"Human beings are not like machines. Downtime is a feature. Taking time for a digital detox is essential,” said Huffington.
Since self-care is a very individual thing, there's no set prescription for how or when to do it, but mental health professionals recommend taking at least 20 minutes a day to do something for ourselves, which seems pretty darn reasonable.
We've rounded up some sweet strategies that'll help slash stress, boost happiness, and improve total health. Practice any of these self-care behaviors daily, weekly, or even hourly - whatever feels best to you.
Get out!
Ditching the comfort of your home is a great way to improve mental and physical health. Similar to meditation, spending time out of doors benefits the brain. Other research suggests that being outside in nature also makes us feel more alive. Even living in an area with more green space (i.e. parks and gardens) is associated with greater life satisfaction and less mental distress.
Get the blood pumping
Consider taking your sweat session into nature, too. Research shows that working out in the Great Outdoors boosts mental health, and may decrease tension, anger, and anxiety. Exercise in general is linked to decreasing symptoms of depression, so lace up your sneakers the next time you need a mood lift .
Pay it forward
By helping others, we actually help ourselves, too. Lending a hand not only boosts mental health, but may also lead to a longer life . Volunteering also positively affects self-confidence, self-esteem, and general wellbeing.
Breathe
We know that breathing techniques can help us relax. But what we breathe might be just as important as how we breathe. While the benefits of aromatherapy are debated, research suggests that citrus scents—orange essential oil in particular—can help slash stress and anxiety, and getting a whiff of rosemary may boost memory .
Stress less
By now, we all know that stress is really bad for our health. Research suggests that stress may be contagious, and the more stressed we think we are, the worse it might be for our heart health . But between work, relationships, family, and whatever else life throws at us, it’s difficult not to succumb to it. Use these strategies, which range from drinking tea to practicing progressive relaxation, to keep the stress monster at bay.
Get enough Zzz's
There tons of things that can sabotage our sleep, whether it’s a late night at the office, a wild night with friends, or just catching up on Scandal. The problem is, skimping on shut-eye can hurt job productivity, make us choose to eat larger portions, and may lead to diseases like heart disease and diabetes. Prioritize snooze time for a healthier, happier you—even if it’s just a quick cat nap during your lunch break.
Be mindful
Focusing on the present—without judging how we feel and what we think—can be both a liberating and healthy practice. Studies show that getting in-tune with ourselves through mindfulness slashes stress and depression, helps us see ourselves in a truer light, and may even help keep our minds from wandering .
Have a jol
If you’ve ever noticed that certain songs bring a smile to your face, you’re not alone. As it turns out, science has taken note, too. Research shows that listening to music makes already positive emotions even more intense, and upbeat music in particular can do great things for your mood. Plus, jamming out can also improve heart health .
Eat clean
Adding more fruits and veggies to our plate is a great way to practice self-care all throughout the day. Research shows that eating berries boosts brain health, while chowing down on peppers prevents Parkinson’s, not to mention that you feel saintly for keeping some animals off your plate! And in case we needed another reason to load up on nature’s goodness, filling up on seven portions of fruits and veggies per day might actually make us happier.
Laugh out loud
There’s a reason people say laughter is “the best medicine” - giggling benefits our mental and physical health, giving us an ab workout with a kick of dopamine. Giving into a case of the funnies can improve our overall quality of life, while getting goofy with other people can help us connect with the people we laugh with and foster our relationships. Your plan of action: Watch a funny movie or a comedy on television - those old episodes of Friends are actually medicinal!
Declutter
Some researchers believe that clutter can stress us out and bring us down. On the flip side, sorting through and purging unorganized papers, clothes, knickknacks, or whatever else is crowding our lives may help us be more productive, cheerful, and calmer.
Cuddle up
Whether you’re the big spoon or little spoon, cuddling is good for you. Studies show that physical contact reduces stress and releases a hormone called oxytocin that boosts happiness.
Unplug
These days, it feels like everyone’s glued to a phone, laptop, or both at the same time. Deliberately taking a break from social media, email, blogging, and so on can help us recharge and gives our brain the downtime it needs to work at an optimal level.
At the end of the day, we cannot get away from what needs doing, but we CAN and MUST schedule down-time for ourselves as much as for our quality of work. "Why do you think we have some of the best ideas in the shower? Because we're not connected to what's incoming,” Huffington adds.
But remember: there’s nothing special about being wealthy, known, and alone!
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Author: Georgina Roberts
