burnout syndrome concept

10 TIPS TO AVOID BURNOUT


1. Identify and adjust your work habits.
Whether you have your own business, work from home office or even have a blog, being a freelancer means you can work around the clock. It is undeniable that resisting the culture of permanent work benefits us. But even though these are official working hours, you don’t have to work only between 9 am and 5 pm.
Go ahead and work at night if you want! Just understand that adequate rest is essential. Try to adjust to starting work later in the morning if you normally work late at night. Once you recognise them, you can look for ways to improve your habits.


2. Include all housemates in your plan.
If you have children, this can be more difficult. Your baby probably doesn’t understand: “Mommy sleeps between midnight and eight.” Your bottle is in the fridge. However, adult housemates or family members can understand and accommodate your needs.
Tell them your planned bedtime (preferably the same time every night) and what you need to make it happen: phones on vibrate, TVs off, or whatever it takes to fall asleep.

3. Call the friend responsible for removing the stimulation.
As we said above, we don’t always follow this rule; we would fall asleep on my laptop if it was a little softer. Sometimes we need a reminder and a partner can be perfect for that.
If you don’t have someone to remind you to relax at a certain time, you can schedule a recurring appointment, or set a phone alarm to remind you to stop. Just like the alarm that should have sent you to the gym at 6:30 a.m., you may be tempted to ignore it. But like anything, over time it can become a habit.

4. Create a relaxing, sleep-focused environment.
Sometimes a bed can turn into a makeshift desk, partly because some wish to work at any time of the day. This can prevent you from fully relaxing in your room.
If you remove all other distractions, such as the TV, computer and other electronic devices (or at least most of them), you will more easily associate your bedroom with relaxation and falling asleep. You can trade them for soothing items like wind chimes, a dehumidifier to help you breathe, and extra pillows to make your bed more comfortable. It’s a tough habit to break (I have been there!) but after a while, you will see the benefits and find you have deeper, more restorative sleep.

5. Treat sleep as a health priority.
In fact, getting enough sleep is just as important to your health as eating well and exercising. If you keep these benefits in mind, you’ll likely prioritise and plan for adequate sleep:

  • Sleep helps nerve cells to repair damage that occurs during the day. Without enough sleep, you will have trouble thinking clearly, concentrating, and even forming memories.
  • Sleep promotes a healthy immune system. Tired people are more prone to infections, illnesses and colds.
  • Sleep helps you function optimally. Lack of sleep increases the risk of occupational accidents, especially for manual workers.
  • Sleep literally keeps you alive. In one study, sleep-deprived rats lived about five weeks, compared to the normal two to three years.
  • Sleep contributes to your overall emotional and mental well-being. According to research, people who experience long-term insomnia begin to experience hallucinations.
 

6. Avoid caffeine, alcohol and other stimulants several hours before bed.
And if, like me, you’re as reliable as a grandfather clock when it comes to going to the bathroom, minimise your alcohol consumption after dinner. For best sleep and restoration results, don’t eat or drink ANYTHING after 6pm. This will ensure all digestion is out of the way and you can have undisturbed sleep. Try to get all of your fluids earlier in the day.

7. Don’t look at the clock!

Don’t stress over the time left before you get up. Even laying with your eyes closed and body still is akin to getting some sleep. Stressing about how much time you have left in bed will only serve to speed up your brain patterns and restrict the rest you will get with just your eyes closed

8. Limit caffeine

If you HAVE to have coffee, buy a mycotoxin-free brand. This will stop the mid-morning crash that you have and require ANOTHER coffee!

9. Change your pillows every few months.

Dust builds up in them (along with mites) that compromise your respiratory system at night.

10. Wake up gradually and at the best stage in your sleep cycle.

Use an app on your phone such as SLEEP TIMER that will wake you up gradually and not shock you. Waking up to a grating alarm will put enormous stress on your body. The app may wake you up 30 mins before your intended wake-up time, but you will wake up easier and have more energy throughout the day.

There are many other factors that we haven’t looked at in this article, such as nutrition, exercise, media habits, and various other energy factors such as geo-attic stress and energy vampires! But these tips should help you gain back some of your vitality during your working day.

A great short-term fix for exhaustion is Quantum Reiki. One session will have you fully relaxed – probably more relaxed than you can ever remember being! Quantum reiki can also help you build new habits and release old ones. We can also help you cut ties with energy vampires and other energies that may be syphoning out your power, whether they know they are doing this or not. This could be from family members, an ex-partner or even a work colleague.

If you would like to schedule a Quantum Reiki session with us, please click on the link below and we will be happy to book a healing session for you.