Everyone feels run down, overworked, and just plain depleted at one time or another. Getting back to a wellness baseline with your weekly schedule will keep you feeling your best and ready to take on all that life throws your way. Here are a few tips on how to recover from burnout by getting back to the basics.
What Are the “Basics”?
The main areas I focus on when I’m feeling depleted include:
- Quality sleep
- Nutritious meals
- Connecting with others
While these seem like pretty tangible goals to maintain at the surface, these basic elements for a happy and healthy you are usually the first and easiest things to push to the backburner when our calendars are full to the brim day after day.
What’s a Personal Baseline?
What is your personal baseline you may ask? With this term, I’m referring to the point where you feel stable, secure, nourished & calm so that you can go out and be the best you while you are fulfilling all of your commitments to others and working towards your personal goals.
As an example, I feel my best when I eat healthy meals regularly, sleep at least 8 hours (even if 2 are just lying in bed & not actual sleep), working out in some capacity, (yoga, walking, Zumba), have a clean house, and a plan in place for the upcoming week. Everything on top of that, such as social events or fitting in a squeeze from my nephews are just icing on the cake.
That may sound like a lot, but if I have missed a workout due to a social event or grabbed a meal on the fly it won’t throw me off. However, if I have eaten crappy for a few days, had a few bad nights of sleep, come home to a messy house, haven’t seen anyone outside of work in a few days AND missed my daily work out then I will most likely be feeling frazzled – which will snowball into missed meetings, tardiness, forgetfulness and crankiness.
Taking time to check in with yourself to make sure your baseline needs are being met is a great way to ensure you are being the best version of yourself when you step into the world.
How to Make a Plan to Recover from Burnout (Or Prevent Burnout in the First Place)
- Whether you work 9-5, 11-7 or nights and weekends, pick an afternoon or evening to map out your week so you can see when & where you need to be.
- Plan for your meals as much as you can, and work towards cooking as many as possible.
- Add exercise as an event on your calendar and aim for 30 more minutes and 1 more day a week then you currently at.
- Pencil in some you time to journal, take a long bath; paint your nails or do something that allows you to check in with your mind, body & soul.
- Connect with others either during one of the meals or on a walk.
Just like anything else, the more you practice the things that make you a happier you, the easier it becomes to make them fit in naturally to your day to day life.
Life Hacks to Preventing Burnout from a Busy Chick
Okay, so you may have a plan, but implementing it is a whole different story. Time and money seem to be the 2 biggest roadblocks people will bring us as to why they don’t take time for cooking, exercise and self-care. Remember, everyone has the same 24 hours in a day that you do – so make the most of the time you have. Here are a few tips for how to do that in each of the sections I mentioned above.
Nutrition & meal prep tips:
- Wash & chop veggies for easy go to salads, hard boil eggs for protein on the go.
- Make a big batch of soup for an easy lunch or dinner throughout the week.
- Use a crockpot – the best invention ever for quick easy home cooked meals.
Related: need more meal prep tips? These hacks will help ensure you can actually stick to your meal prep routine!
Fitting in fitness tips:
- Get up 30 minutes earlier OR skip TV after dinner & go on a brisk walk, jog or run.
- Meet a friend for a workout instead of a meal – try a new class together through Groupon or Class Pass if they are offered in your area.
- Plan to walk on your lunch break – even 10 minutes will be a great addition to your day.
- Schedule it like you would any other important meeting, and don’t blow yourself off.
- Look for fun ways to try something new for free. Sephora offers makeup classes regularly & local park districts often provide free or low cost events and classes.
- Unplug everything. I mean it – start to unplug 30 minutes before bed, not looking at a screen of any kind… I bet you will fall asleep faster!
Related: insanely simple ways to practice more mindfulness in your everyday life.
Understanding Benefits of Routine
As I delve deeper into my own self-study, I have become fascinated with many different ideas and teaching, one in particular is Samskara. Yogic philosophy teaches that we are all born with a set of mental & emotional patterns that we cycle through over and over throughout the duration of our lives. These ideas and actions together create our conditioning. When repeated over and over a sort of groove is formed which can be hard to break away from. These grooves can be positive, negative, or somewhere in between. The most important factor is being aware of them, and understanding that they can be changed: you can always break an old pattern and create a new groove in your life.
Think of your morning routine, for me it involves brewing a cup of coffee – hearing the grinder, smelling it brew, and enjoying a hot mug before interacting with anyone else. I’m aware of this groove, I enjoy it and I am not trying to break it at this time.
As an example on the other side of the spectrum, when fall turn into winter and the days get shorter, my groove is to get a little mopey and blue. I exchange tea for wine and salad for carbs. A little of this is just going with the seasonal flow, but when I find myself falling out of my good habits that I worked hard to create, I make sure to get back into the positive groove(s) I created.
Why This is Important
I am a strong believer that knowledge is power, and even though most of this is basic stuff, it can be helpful for people to read what others do for wellness and to recover from burnout and keep the wheels turning in their lives, so I am sharing what I have found useful with you. Please join me in a class, I would love to be a part of your yoga journey!
After a series of stressful sales jobs, I was searching for an outlet that would challenge my body and quiet my mind. Hours of driving, phone calls, and paperwork were leaving me stressed out and frazzled. Yoga became that outlet, and ultimately a way of life.
While the physical postures challenged my body, I learned that the calming effect(s) yoga has on my mind allow me to approach life differently. In my quest to deepen my understanding of this mind/body connection that yoga offers, I journeyed to Nicaragua where I studied with Master Trainer Meghan Currie. Since then I have been sharing my love yoga with others. My teaching style is upbeat and approachable, making all feel welcome.
In addition to studio classes, I offer private sessions for those looking to delve deeper into the physical aspect of yoga, and am continue to teach at retreats worldwide. Have questions? Email me at firstname.lastname@example.org.
Post written by FFC Group Exercise Instructor Janet Keogh.
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