How to Prevent Burnout With Self-Care

Already in 2024, one of the things that I've heard the most from my followers and speaking clients is this:   "I'm burned out."   Burnout, by definition, is the state of emotional, physical and mental exhaustion caused by excessive and prolonged stress.   In fact, the World Health Organization recognized burnout as an official medical diagnosis.   My hope is that this distinction will continue to help remove some of the stigma around burnout.     That is why today, I want to impress upon you the importance of consciously addressing burnout.   Over the past few months, I have made a point of doing everything within my power to stave off burnout in any way possible. Below are three techniques that have been the most effective for me, and I sincerely hope that they are helpful for you too.   1. Consistent Self-Care Routine   I cannot say enough about the importance of having a consistent self-care routine. It could be daily meditation, taking a walk outside, journaling, relaxing with your favorite novel, going to therapy, listening to a podcast and/or TED Talk, getting eight hours of sleep, hanging out with loved ones, or taking a much-needed break from watching the news and/or from social media. As long as it's bringing you joy and it doesn't hurt you or anyone else, please keep doing it consistently.   2. Set Boundaries    Setting boundaries isn't about selfishness or defiance, it's all about self-love and self-compassion. A simple example of setting boundaries means that you'll stop checking (or even worse, answering) your work email at a certain time each night.    3. Stay Away From People Who Drain You    If you are choosing to keep people in your inner circle who drain you and bring constant drama to your doorstep, I can pretty much guarantee that burnout is in your future (if it's not there already). The best gift that you can give yourself is to separate yourself from the drama-addicted people in your life, as much as possible.    This week, please commit to slow down, set healthy boundaries, and separate yourself from the people who will happily drain you of your energy if you let them. 

Let's talk about battling burnout and recharging a drained spirit 🪫🔋 Do you ever find yourself trapped in the relentless whirlwind of life, feeling like your energy is slowly but surely dwindling away? If you've ever experienced the all-encompassing exhaustion of burnout and the persistent sensation of being drained, you're not alone. Here are just some areas of stress management that I focus on with my clients. We call these "energy givers" 💙 1. Movement: When you're feeling drained, it might seem counterintuitive, but incorporating regular physical activity into your routine can do wonders for your energy levels. Pick your medicine, even if it's walking during a zoom call, movement releases endorphins that boost your mood and vitality. 2. Self-Care: Not to be confused with selfish; it's essential. Dedicate time to do things that nourish your soul, and remember to take a deeeeep breath. 3. Nature: Spending time in nature has a remarkable ability to rejuvenate the spirit. Take a hike, have a picnic, or just sit under a tree and listen to the soothing sounds of the natural world. Try this without the impending anxiety of looking at your cell phone. 4. Sleep: Quality sleep is the body's natural reset button. Did you know that anything under 7 hours is medically considered sleep deprivation? 5. Journaling: Writing down your thoughts and feelings can be incredibly therapeutic. Journaling can help you gain clarity, process your emotions, and identify patterns that may contribute to your feeling of being drained. 6. Sunlight: Sunlight is a natural mood booster, which can elevate your mood and improve your overall well-being. 7. Hydration: Dehydration can leave you feeling fatigued and drained. Make sure you're drinking enough water throughout the day to stay properly hydrated. 8. Meditation: The practice of meditation allows you to quiet your mind, reduce stress, and find inner peace. Even just a few minutes of meditation each day can make a significant difference in your mental and emotional well-being. What are you "energy givers"? ⬇️

Top Self-Care Tips for Busy Professionals: Prioritize Your Mental Health May is #MentalHealth Awareness Month, a perfect time to reflect on how we can maintain our mental well-being amidst a hectic professional life. As an ER physician and AI futurist, I've learned the importance of self-care. Here are some of the best strategies I've found: 1️⃣ **Mindful Breaks:** Take short, mindful breaks throughout the day. Even 5 minutes of deep breathing or a quick walk can reduce stress significantly. 2️⃣ **#Exercise Regularly:** Physical activity is a proven mood booster. Aim for at least 30 minutes of exercise, five times a week. This can include anything from running to yoga. 3️⃣ **Stay Connected:** Maintaining strong relationships with family and friends provides essential emotional support. Schedule regular catch-ups, even if they’re virtual. 4️⃣ **Seek Professional Help:** Don’t hesitate to seek therapy or counseling. It’s a powerful tool for managing stress and maintaining mental health. 5️⃣ **Healthy Diet:** Eat a balanced diet rich in fruits, vegetables, and whole grains. Proper nutrition impacts both physical and mental health. 6️⃣ **Adequate #Sleep:** Ensure you get 7-9 hours of quality sleep each night. Good sleep hygiene is critical for overall well-being. 7️⃣ **Set Boundaries:** Learn to say no and set boundaries to prevent burnout. Protect your personal time and prioritize tasks effectively. Prioritize your mental health and inspire others to do the same. What self-care tips work best for you? Share in the comments! #MentalHealthAwarenessMonth #SelfCareTips #MentalWellBeing #DrGPT #HealthyLiving #ProfessionalLife

“Focus on yourself. You can’t pour from an empty cup” Many of us equate long hours and hard work with success. However, neglecting self-care can lead to burnout, reducing both the quality and quantity of our output. It also impacts how much we can support others, like our teams. Neuroscience shows that rest isn’t just about physical recovery. It’s crucial for mental processes like memory consolidation and creativity. By prioritizing self-care, we enable our brains to function at their best. Practical tips for focusing on yourself Quality rest: Ensure you’re getting enough sleep. Quality rest is as important as the work itself. This made a huge difference in my case. Setting boundaries: Learn to constructively say no. It’s vital to set boundaries to protect your time and energy. Mindfulness practices: Engage in mindfulness practices like meditation or yoga. These help in reducing stress and enhancing focus. Hobbies and interests: Invest time in hobbies or interests outside of work. This diversifies your sources of fulfillment and reduces the risk of burnout. Balancing work and self-care: Finding your rhythm: Everyone’s balance looks different. It’s about finding what works for you and being flexible to adjust as your life changes. Integrating self-care into your routine: Make self-care a non-negotiable part of your daily routine, not something you do only when you find the time. Conclusion Investing in yourself isn’t just about feeling better. It has a compounding effect on your productivity, relationships, and quality of life. By taking care of yourself, you ensure that you have more to give to your work and to those around you. Remember, focusing on yourself isn’t selfish. It’s essential. Illustration by Jade Bern Final thoughts If you enjoyed this post, consider a like or repost ♻️? :) I also have a newsletter where I share my best tips on similar topics: https://addy.ie #motivation #productivity #wellbeing