Striking your balance to overcome burnout

In today’s fast-paced world, the pressure to constantly achieve and stay connected can feel overwhelming, with the constant “on” mentality leading to burnout.

Burnout is characterised by emotional exhaustion, cynicism, and a reduced sense of accomplishment (Maslach & Leiter, 1997).

This isn’t just a personal struggle; burnout affects individuals across professions and demographics, impacting work performance, personal relationships, and overall well-being.

The good news is, burnout can be prevented.

Self-care isn’t a luxury; it’s an essential tool for maintaining a healthy balance and thriving in all aspects of life.

Here, your Story of My Life team explores the concept of self-care and introduce the “5 Ps of Self-Care” framework to help you combat burnout and embrace a more fulfilling life.

Understanding Burnout

Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged or excessive stress – it’s more than just feeling tired.

People experiencing burnout often feel emotionally drained, cynical about their work, and have a reduced sense of accomplishment.

Research shows a worrying trend of burnout increasing across different professions.

A study by the American Psychological Association a couple of years ago found that almost three-in-five adults were experiencing signs of burnout.

Recognising the early signs of burnout is crucial, as it allows you to take proactive steps towards preventing it from reaching a critical stage.

Recognising the Signs

Burnout can manifest in various ways. Here are some common warning signs to watch out for:

• Physical Symptoms: Fatigue, headaches, muscle tension, changes in appetite or sleep patterns.
• Emotional Symptoms: Irritability, anxiety, depression, a sense of hopelessness or helplessness.
• Behavioural Changes: Withdrawal from social activities, procrastination, cynicism, decreased productivity.

If you recognise these signs in yourself, it’s time to prioritise self-care and seek support if needed.

Now, let’s explore the 5 Ps of Self-Care, offering a toolkit of practices to combat burnout and nurture well-being.

The 5 Ps of Self-Care

The 5 Ps of Self-Care offer a comprehensive approach to nurturing well-being: Personal/Purpose, Physical, Psychological, Professional, and People.

Personal/Purpose

Connecting with your inner self and aligning your actions with your values are crucial aspects of self-care. Here are some practices to explore:

• Set Goals and Challenges: Setting meaningful goals and pursuing challenges that excite you can boost motivation and create a sense of accomplishment.
• Reconnect with Yourself: Take time for introspection. Explore your values, interests, and aspirations. Are you living a life that aligns with your true north?
• Connect with Nature: Immersing yourself in nature has a profound impact on well-being. Spending time outdoors can reduce stress, improve mood, and boost mental clarity.
• Meditation: Meditation practices cultivate mindfulness and inner peace. Mindfulness can help manage stress, improve emotional regulation, and enhance focus.
• Creative Hobbies: Engaging in creative hobbies like painting, writing, or playing music provides a healthy outlet for self-expression, relaxation, and emotional release.

Physical

Taking care of your physical needs is fundamental to overall well-being:

• Daily Movement: Incorporate regular physical activity into your routine. Whether it’s a brisk walk, a yoga class, or a dance session, find movement that energises you and promotes physical health.
• Balanced Nutrition: Nourish your body with a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Eating healthy fuels energy levels and supports your physical and mental well-being.
• Regular Medical Check-Ups: Preventative care is essential. Schedule regular check-ups with your doctor to ensure early detection of any health concerns.
• Stay Hydrated: Staying hydrated throughout the day is crucial for optimal physical and cognitive function. Aim to drink plenty of water and limit sugary beverages.
• Consistent Sleep Schedule: Establish a consistent sleep schedule and create a relaxing bedtime routine. Quality sleep is essential for restoring your energy and maintaining overall health.

Psychological

Our mental health is just as important as our physical health and, by incorporating practices that promote emotional well-being and manage stress, we can cultivate a sense of inner peace and resilience.

Here are some ways to prioritise your psychological self-care:

• Practice Mindfulness: Mindfulness practices like meditation, yoga, or spending time in nature can help cultivate present-moment awareness and emotional regulation. By focusing on the present moment and letting go of worries, you can reduce stress and improve overall well-being.
• Challenge Negative Thinking: Our thoughts can significantly impact our emotions. Cognitive Behavioural Therapy (CBT) can equip you with tools to identify and challenge negative thought patterns that contribute to stress and anxiety.
• Prioritise Activities You Enjoy: Make time for activities that bring you joy and a sense of relaxation. Whether it’s reading, listening to music, spending time in nature, or pursuing a hobby, engaging in activities you find pleasurable can boost your mood and reduce stress.
• Celebrate Your Achievements: Take time to acknowledge and celebrate your accomplishments, both big and small. Recognising your progress can boost self-esteem, increase motivation, and foster a sense of fulfilment.
• Seek Professional Help: If you’re struggling with persistent negative thoughts, overwhelming stress, or anxiety, don’t hesitate to seek professional help. Therapy can be a valuable tool for developing healthy coping mechanisms and improving your overall mental health.

Professional

Your work environment can significantly impact your overall well-being.

By establishing healthy boundaries, advocating for yourself, and creating a positive workspace, you can cultivate a sense of fulfilment and reduce work-related stress.

Here are some tips for prioritising your professional self-care:

• Set boundaries: Learn to say no to prevent taking on more than you can handle. Establish clear boundaries between work and personal life.
• Delegate tasks: Don’t be afraid to delegate tasks when appropriate. This frees up your time and allows you to focus on your strengths.
• Advocate for yourself: Communicate your needs and concerns to your supervisor. Seek opportunities for growth and professional development.
• Create a positive workspace: Organise your workspace and personalise it with elements that inspire you, but also cultivate positive relationships with colleagues – anywhere is nicer when you’re among friends.
• Disconnect when needed: Utilise tools like email out-of-office replies and schedule breaks to disconnect from work and recharge.

People

Strong relationships are essential for our well-being and, by nurturing connections with loved ones, setting healthy boundaries, and seeking support, we can build a network of people who uplift and inspire us.

Here are some ways to prioritise your social self-care:

• Nurture healthy relationships: Spend quality time with loved ones who support and uplift you.
• Set healthy boundaries: Learn to say no to requests that drain your energy or violate your boundaries.
• Seek support systems: Build a network of supportive friends, family members, or colleagues who you can rely on for encouragement and connection.
• Practice gratitude: Expressing gratitude for the positive people and experiences in your life can enhance happiness and well-being.
• Consider therapy: Therapy can be a valuable tool for developing healthier communication skills and managing stress within relationships.

Self-care isn’t a one-time fix; it’s an ongoing journey of making choices that nurture your well-being.

Explore the 5 Ps of Self-Care and identify practices that resonate with you, but also don’t be scared to experiment and find what works best for your unique needs and lifestyle.

By prioritising self-care, you can combat burnout, cultivate a sense of balance, and thrive in all areas of your life.

Feeling overwhelmed and unsure where to start? Consider exploring these resources:

• Story of My Life Journal
• Weekly Wellbeing Planner