New Year, Same Struggles :: Tackling Real-Life Burnout Head-On
It’s a brand-new year, you bring out the vision boards and try to reflect on your new goals, but you are just so darn tired. You still haven’t had time to rest up from the holidays, the sun sets way too early, it’s cold outside and you started the new year with a terrorist attack in New Orleans and news of massive wildfires in California. It’s just all so exhausting. How can you get your spark back after feeling so burnt out?
There are steps you can take to recharge in the new year and beyond.
Take a break from social media
Maybe it’s time to tune the world out for a little while and take a break from constantly checking your phone or listening to the news. It’s good to be informed but massive amounts of troubling data can just leave you mentally exhausted and dreary. Schedule time away from the “real world” chaos and use this time to practice stress management activities such as deep breathing exercises or meditation.
Reflect and Refocus
Maybe you are stretching yourself too thin. Learn to say no and get rid of activities or people in your life that drain you and do not spark joy. Take time to reflect on your goals, priorities and the things that truly matter to you. Maybe it is time to weed out the garden of your life.
Embrace Rest and Recovery
With so many appointments trying to keep up with work, children’s activities, and maintaining a social life, how often do you actually look at your calendar and schedule a “time out?” Mark some time for you to unwind whether it’s a weekend free of obligations or even a few moments to read or spend time in silence. Make sure you are prioritizing 7-9 hours of quality sleep each night. Create a calming bedtime routine at the end of the night and put away that phone.
Reconnect with your passions
Dedicate some time to devote to hobbies that bring you joy, such as painting, cooking, or playing music. Try something new to reignite your creativity and enthusiasm. Accomplishing something new can make you feel good as you pick up new skills that you can use along the way.
Celebrate small wins
Remember to celebrate your progress along the way by acknowledging the small victories, such as sticking to a new habit, completing a task. This can boost your confidence and motivation. Reward yourself with activities or treats that make you happy, whether it is going out for a favorite meal, going to a movie with friends, or indulging in hot tea and chocolate.
Spend time in nature
Spending time in nature helps us reconnect to the natural world and see the bigger picture. Going for a walk, hike, bird watching, gardening or simply sitting outdoors can provide the peace and clarity you may need.
Move your body
When you are in burnout mode, moving your body can release much needed endorphins. Physical activities such as swimming, cycling or dancing are good examples to engage in. Even 10-15 minutes of stretching or a brisk walk can boost your energy levels.
Practice Gratitude
Keep a gratitude journal to focus on your blessings. This will help you reflect on the things you are grateful for and help shift your mindset and boost positivity. Share your appreciation with others.
Laugh and Have Fun
Make time to spend with people who make you laugh, listen to a comedy podcast, or watch a funny movie. It is important to engage in activities that bring out that playful inner child in you.
Engage in Self Care
Treat yourself to activities that promote both the relaxation of mind and body. These can include taking a long relaxing bath, lighting candles and listening to soft music or treating yourself to as massage. Establish daily rituals that make you feel cared for such as daily skincare routines, aromatherapy or treating yourself to a manicure.
Starting the new year with burnout doesn’t mean you are failing. It is a time to recalibrate and prioritize your well-being. Be kind to yourself. Overcoming burnout and recharging takes time and effort so don’t expect overnight results. Avoid comparing your journey to others and focus on the things that work best for you.
By taking intentional steps to rest, recharge and refocus you can transform your burnout into a catalyst for positive changes into the new year.
