Avoiding burnout – three simple practices for life
In a world that often prioritises productivity over personal wellbeing, it can be easy to fall into the trap of burnout, writes Eda Gungor, Co-Founder of SEVA Experience.
However, by taking proactive steps to prioritize your physical, emotional, and mental health, you can prevent chronic stress and unlock your full potential. Remember: self-care is not selfish, it’s essential.
It’s about recognising that taking care of yourself is not a luxury, but a necessity. It’s about recognising that you are deserving of rest, relaxation, and rejuvenation.
1: Sleep Deep
One of the most important steps you can take to avoid burnout is to get enough sleep. Sleep is the time when your body recovers, repairs, and rejuvenates, and most people who are on the brink of burnout don’t get enough of it. But how to get eight hours of sleep per night when you toss and turn as soon as you hit the sheets and the sheep won’t let themselves count in order?
To optimise your sleep, it’s essential to implement a few changes in your daily routine. The first step is to cut off caffeine and energy drinks after lunchtime (caffeine can stay in your body for up to 10 hours!) These stimulants can disrupt your nervous system and make bedtime all the more challenging. And consider taking magnesium tablets: magnesium is a natural relaxant that can help calm your mind and body, and taking these supplements before bed can promote a deeper, more restful sleep.
For an even greater relaxation boost, try rubbing magnesium oil under your feet: it will increase blood flow to your muscles and help you unwind after a long day.
2: Pre-Bedtime Routine
Incorporating a calming pre-bedtime routine can do wonders for improving the quality of your sleep. Consider starting with a hot shower or bath, and adding Epsom salts to the water to help soothe tired muscles. The warm water will also help regulate your body’s temperature, making it easier to fall asleep. And if you want to take relaxation to a whole new level, indulge in a massage or try using an acupuncture mat to promote energy flow and open up your body’s meridian channels.
Your sleep environment can have a significant impact on the quality of your rest too. To enhance your sleeping conditions, start by ensuring that your bedroom is cool, dark, and quiet. Darkness is known to stimulate the production of melatonin, a hormone that helps regulate your sleep-wake cycle. Also, it’s important to avoid screens before bed, as the blue light they emit can disrupt your body’s natural sleep rhythm. Instead, try reading a book or engaging in other chilled activities that don’t involve screens.
Rise And Shine
The early bird catches the worm. Get into the habit of going to sleep early and waking up early. Ideally, aim to be asleep by 11 PM, the time your liver starts to detoxify itself. If you’re not asleep by then, the detoxification process will be delayed, and you might not grasp all the benefits of a restorative sleep.
Set the tone for a productive and energised day: establish a morning routine. Consider starting your day with a cold shower to invigorate your senses, followed by a mindfulness practice such as meditation or gentle movement like yoga to cultivate a sense of calm. Journaling can also be a beneficial practice to reflect on what you’re grateful for and boost your energy levels. In the evening, take time to release any grudges or negative emotions through forgiveness, which can help to calm your energy and promote a sense of peace.
In addition to self-care practices, it’s important to fuel your body with a healthy diet to prevent burnout. A diet low in processed carbs and sugars and rich in whole, plant-based foods can help provide sustained energy throughout the day. Drinking plenty of water is also crucial for supporting your body’s natural detoxification processes.
Taking these easy steps is a holistic approach that encompasses physical, emotional, and mental wellness to stay balanced and live a fulfilling life.
Prioritising quality sleep, reducing stress, practising self-care, following a healthy diet, listening to your emotions, and releasing all that isn’t serving you anymore are the keys to helping you live a happier, healthier life.