Feeling Burnt Out? Regain Your Energy with Five Simple Tips
Are you feeling tired all the time? Unmotivated and stuck? Does your schedule feel so cluttered that you never have “me time”? If so, then you’re probably burnt out.
Burnout refers to the physical, emotional, and mental exhaustion people experience after working long periods of time without breaks. In today’s busy world, it’s easy to prioritize work over mental health. With so many deadlines and so little time, it seems that taking the time to slow down isn’t an option.
The mindset of “all work, no play” seems ideal for getting things done. It may work in the beginning; however, it does not work long term. Once the burnout hits, you will no longer perform your best work. In fact, you will begin to lose interest in work because you’ve run out of energy. Your body and mind will shut down, telling you that it’s time to rest.
What we see is this pattern of constant work, burnout, stress, and feelings of disappointment. This pattern is caused by the “all work, no play” mindset. Luckily, there is a way to end this pattern and combat burnout. Living a lifestyle that balances all areas of your life is much more effective for getting things done. A balanced lifestyle will also leave you stress free and driven.
Here are 5 lifestyle tips to prevent burnout and help you regain your energy:
Get enough sleep.
The most obvious tip to regain your energy is getting enough sleep. But don’t be fooled, many people overlook this. Getting enough sleep will give you the energy you need throughout the day. The recommended amount of sleep is at least 7 hours. Without adequate sleep, you will not be rested well enough to tackle whatever you need to do. Many people try to push through their tiredness throughout the day, causing them to become even more tired.
If you consider yourself a “night owl,” you may want to consider sleeping at regular hours. When you stay up late into the night, your circadian rhythm is thrown off. When your circadian rhythm is off, falling asleep becomes more difficult. Having trouble sleeping can lead to burnout. Sleeping late and waking up early leads to sleep deprivation, causing you to have less energy and more difficulty focusing.
If you find yourself having trouble sleeping at night, here are some ways that can prepare your body for rest:
Avoid blue light, such as your phone, laptop and television.
Do a relaxing activity such as reading, stretching, or journaling.
Eat dinner a few hours before bedtime.
2. Do at least one self care task a day.
People with busy schedules often say that they don’t have time for a self care routine. If this sounds like you, that’s okay! It can be difficult to find time for self care activities. However, self care is important for our mental and physical health. Instead of aiming for a self care routine, try to aim at doing at least one self care activity a day. This will allow your mind and body to relax and reset. Giving yourself time to relax and reset will give you the energy and motivation to tackle whatever you need to get done for the day.
3. Create a list of the 3 most important tasks to complete for the day.
Planning a schedule for the day can be helpful in setting yourself up for getting things done. However, many people try to accomplish too many things in one day. When you are too exhausted to stay on schedule, or end the day without completing a task, it is likely that you’ll feel disappointed and anxious. Instead of prioritizing getting everything done in your to-do list, make a list of the three most important tasks. Prioritize getting these three tasks done and at the end of the day, you’ll feel satisfied that you accomplished what was most important.
4. Create boundaries for yourself.
Having boundaries for work, school, and personal life is crucial for preventing burnout. If you do not have boundaries, your mind will constantly wander instead of being present. Having a busy mind prevents you from mental breaks.
Consider a student who sets aside time to relax in the park. While at the park, the student continues to think about what assignments they’re going to do when they get home. This student isn’t giving themselves a chance to truly relax.
Focus on work and school when it is the appropriate time. When it is time to relax or spend time with friends, set aside your thoughts about work/school and realize that you can return to them later.
5. Listen to your body.
Pay attention to how you’re feeling. In the first lifestyle tip, I mentioned that many people try to push through their tiredness and force themselves to get things done. Do not brush off your tiredness! Take it as a sign to slow down. Being aware of how high or low your energy levels are will help you know when it is time to slow down. Slowing down when you need it is much more healthy and effective than resting when you’re burnt out.
If you’re not sure how to listen to your body, here are some questions you can ask yourself:
How did I feel when I woke up this morning? Was I still tired or ready to get the day started?
How much sleep have I been getting lately?
Do I feel motivated and excited to do work?
Am I distracted or focused?
Have I given myself breaks today? If not, when is the best time for a break?
It’s important to check in with ourselves as a way of caring for our mind and body. Asking ourselves these questions is a good starting point. Try asking yourself these questions everyday until it feels natural to you. Creating the habit of checking in with yourself will make it easier in knowing what your mind and body need.
Living a successful life does not mean living a life of constant work. Success comes with hard work; however, balance is key. Giving yourself time to relax and recharge sets you up for better motivation, energy, and focus. Burnout is an exhausting process. Luckily, you can prevent it and bounce back! Understanding that breaks are actually helpful is the first step. Don’t be afraid to give yourself breaks. Apply any of the lifestyle tips mentioned above and you will notice an improvement in your energy and motivation.
Author Nicolette Candari