How to avoid burnout during a pandemic
A Life / / January 06, 2021
Burnout is a state of emotional, mental and physical exhaustion caused by prolonged stress. Given the constant stream of unsettling events in recent months, it should come as no surprise that many are now close to it.
Burnout doesn't happen overnight. In the first stage, people devote maximum time and energy to the stress factor. The next one is trying to reduce the negative impact, still trying to keep up with everything. This is followed by the stage of chronic stress. On it, a person constantly feels tired, moves away from others, loses motivation.
Sounds familiar? Trust me, you are not alone. All of us in the first weeks of the pandemic built ambitious planspromising ourselves that we will finally get into sports or learn a new language. Then they learned to combine self-isolation, working from home (or lack of it), caring for children and constant uncertainty. Many have now reached the stage of chronic stress. Here are some tips to help you regain your peace of mind.
1. Learn to recognize symptoms
To do this, you need to listen to your emotional and physical state. Symptoms may differ depending on the stage of burnout and your personality. But, if you notice that you close yourself from loved ones, feel empty, you do not care not enough strength, you should definitely be on your guard.
Don't wait until things get worse, don't tell yourself it's bullshit. Start to change something.
Check yourself😑
- Burnout is recognized as a disease. Here are her symptoms
2. Maintain social connections
They need always, but especially now. Remember to connect with family and friends. Also, look for support in online communities whose members are facing the same challenges as you. Whatever situation you find yourself in, most likely there are people who also experienced it or are experiencing right now. Communication with them will bring a sense of community, and maybe help get out of the state of burnout.
3. Allow yourself to do less than usual.
If you are used to treating problems work, it's time to change the strategy. Now it is better to invest a little less or give up additional responsibilities so that there is time to recover. Plunging headlong into work or study will only exhaust you and increase your stress.
4. Set boundaries
Keeping your work and home life under control will be a little easier with them. Remember: say noIt's okay to change expectations and choose what's most important to you. And in your situation it is simply necessary.
5. Take care of yourself
If we have made an appointment with a person, then we try to do everything to come to it. But when it comes to making agreements with ourselves, we are somehow not so responsible, although taking care of ourselves is extremely important. Set aside time for it. Add “Take care of yourself” to your calendar and take it as seriously as you would a work task.
Find out more🛀
- How to take care of yourself to protect yourself from burnout and overwork
6. Try to change the environment
Even small changes will make you feel better. If you work from home, do not sit in the same room all the time. If possible, take a short walk to unwind. If you feel that you simply cannot concentrate on tasks, temporarily distract yourself with something (not on social networks and videos!) In order to recover and return concentration.
7. Move
Physical activity is directly relatedPhysical activity and mental health: evidence is growing with psychological health, so don't be lazy. Now you have to sit more, which means you need to move more. Try new sports, try to get up from your chair more often during work, and don't spend all your free time lying on the couch.
8. Eat mindfully
Being at home all day, and even under stress, you are more likely to eat a lot of unhealthy food. A pack of chips or ice cream will briefly improve your mood, but will not solve problems, and will harm your health in the long run. Try changing your diet and eating mindfully. This means listening to the body, choosing what is useful, but not limiting yourself to rigid frameworks and enjoying food.
Try🍽
- What is mindful eating and why you need it
9. Take an afternoon nap
In the afternoon there is a period when the ability to concentrate decreases and it is simply impossible to do anything useful. At this time, you can get some sleep. Find a quiet place, set the alarm to ring in 15-20 minutes, and try to relax. You may not be successful at first, but gradually you will learn.
10. Write down your fears
Take a piece of paper and write down everything that worries you right now. For example, fear of losing your job, getting sick, being left homeless, losing loved ones. And then - and this is the main thing - make a plan for each item that will help you cope with the consequences if the worst really happens. This will help you regain your sense of control and calm down.
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