BURNOUT. MELTDOWN. MENTAL SLUMP. Whatever you call it, we’ve all been there.
Read on to find out our top 5 ways to help beat these symptoms.
Long term exposure to work-related stress can lead to
- Emotional exhaustion
- Physical fatigue
- Cognitive weariness
- Reduced personal accomplishment
- Negative consequences such as job dissatisfaction, depression and anxiety-related symptoms.
But this affects so much more than your work. With the Sympathetic Nervous System (our fight or flight response) constantly running on high, this can lead to metabolic syndrome, sleep disturbances, systemic inflammation, impaired immunity functions and poor health behaviours. Our Parasympathetic Nervous System (rest and digest) provides balance to the adrenaline-producing stressors!
So it’s important to recognise the signs and symptoms as they appear! Rather than trying to eliminate all stress – let’s face it, we all know that’s not possible! – we need to look at managing it and how we handle our workloads! Let’s CONTROL THE CONTROLLABLES AND MAKE UP FOR WHAT WE CAN’T.
CONTROL THE CONTROLLABLES
- Environmental modifications
- Ask for help
- It’s okay to say NO to optional tasks
- Prepare, plan, or make a To-Do list
- FIVE MINUTE RULE: If it takes less than 5mins, do it right then and there!
SELF-REGULATION FOUNDATIONS
- EXERCISE: aside from directly reducing the risk of the above health concerns, this is an excellent stress outlet and social interaction that will leave you flowing with endorphins, enhanced focus and better sleep quality!
- NOURISHMENT: the body feeds the mind and the mind feeds the body!
- MIND-BODY PRACTICES: mediation, yoga, flow, stretch help initiate the Parasympathetic nervous system and breathing regulation
- PRIORITISE SLEEP QUALITY: put away late-night digitals and begin quiet time earlier
- ENRICHMENT: do one thing a week to disconnect – Nature is great! Spending time within relationships or the community is also beneficial!
If you feel like you need to get a handle on your stressors, take some time to stop, breathe and make a plan!
Author – Caitlyn Huth (Exercise Physiologist)