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Does work leave you feeling drained? Increasingly cynical about your job? Have you been less efficient lately? If so, there’s a good chance you’re suffering burnout which is chronic stress in the workplace which have not been adequately managed as defined by the World Health Organization (WHO). Although burnout is not listed as a medical condition in the International Classification of Diseases, it can still affect your health. Burnout is not a rare phenomenon – in 2021 survey According to the American Psychological Association, 79% of employees felt that they were experiencing burnout. Health care and education are two areas where the risk of burnout is particularly high.
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Although you may be used to war, your mood will continue to deteriorate unless you step up and face the problem head on. There are many ways to deal with burnout, and quitting your job right away isn’t necessarily the first step. Fortunately, there are less drastic measures you can take to manage stress and get back to feeling good about what you’re doing.
►Related: Signs of burnout in the workplace and what to do if you notice them
►More: What is burnout? It all starts with work, and while self-care can help, it’s not just your problem
Focus on a healthier diet
The saying goes that an apple a day keeps the doctor away. How we eat has a big impact on how we feel, and burnout is no exception. A a recent study shows that a healthier diet is associated with lower levels of burnout and is proof that a healthy diet is a factor in better mental health. That being said, eating healthier is often easier said than done. After a long and stressful day at work, many of us would rather order something than take the time to prepare a meal.
Fortunately, you don’t have to sacrifice comfort for health. Fresh is our favorite advance delivery service. Freshly’s food is so good that Review executive editor Meghan Kavanaugh could hardly believe it was made in a microwave, and the ingredients were so amazing and fresh. Plus, the portion sizes made her feel great. FreshlyFit is a line of low-carb, high-protein meals that cater to a wide range of diets, including gluten-free, paleo, and keto. They’re just as delicious as the standard line and are a great option if you’re looking for consistent, hassle-free healthy meals.
Make sure you rest well
After a long day, there’s nothing like a good night’s rest to recharge for the next day. There is sleep essential for our well-being – people who are constantly receiving sleep less than eight hours are more likely to be unmotivated, lethargic, irritable and stressed. All of these symptoms are similar to what you would feel during burnout and of course studies found a relationship between burnout and amount of sleep. So, if you want to manage burnout, your next order of business should be to get some much-needed quality eyes.
We at Reviewed have tried many mattresses and found the Tuft and Needle Original mattress to be the best overall. Whether you sleep on your side or tend to snooze on your back, Tuft and Needle’s affordable mattress will help you rest comfortably as the foam quickly conforms to your body shape.
Next: your pillow. You can’t get a good night’s sleep without a good one pillow and you can’t go wrong with an original pillow from Coop Home Goods. We’ve tried it ourselves and love that it allows you to stuff with as much or as little shredded memory foam to suit your needs. In addition, it is machine washable.
Everyone knows how pillows and mattresses feel, but what to do weighted blankets? If you haven’t tried them yet, you should swear by their usefulness in helping them fall asleep. The Gravity Blanket is expensive, but more than earns its price point with its luxurious feel and excellent weight distribution that kept our testers cozy and comfortable.
Get your body moving with exercise
Exercise is another form of self-care that can be used to treat the effects of burnout, according to a 2014 study. study on the benefits of cardiovascular and resistance exercise. Exercise in general is great for your health, so it’s important to take some time to move your body, especially if your job is mostly sedentary. You can even exercise at your desk if you want.
If you are going to run, we highly recommend that you wear suitable shoes. By wearing the right kind running shoes, every step can feel like a smooth glide. For women’s shoes, we recommend the Nike Air Zoom Pegasus 38, which offers plenty of room for the toes and a snug ankle fit. For men’s shoes, we recommend the New Balance Fresh Foam 1080 V11 Running Shoes, which are cushioned with breathable materials that help the shoe flex and stretch as you run. Before you start exercising, be sure to take the right steps to prevent heat exhaustion while exercising outdoors.
For those who want to stay home while exercising, consider this option exercise machine. The Peloton+ bike is our favorite with a simple assembly process, easy adjustments and plenty of on-demand activities to help you get started on your healthy journey.
Whatever exercise you want to do, a fitness tracker will help you get on the right path to your goal. The Fitbit Charge 5 is our favorite because it’s comfortable, easy to use, and tracks a lot of data—you can check calories burned, average pace, and even how well you slept. It also tracks stress levels by measuring electrical changes in the skin, which means it’s a great tool for seeing how your burnout is improving.
Change the way you think about yoga and meditation
Often, mental problems such as stress and anxiety can be alleviated by changing your perception of the world and your role in it. Mindfulness meditation emphasizes mindfulness and acceptance to achieve the state of positivity and calmness that has been associated with reduction stress and burnout. It can be difficult for beginners, but there are programs that can help you get started. Headspace is ours favorite meditation app and once you try it, you’ll quickly understand why we love it so much. The app wastes no time in encouraging you to meditate and offers a variety of apps to help you become more mindful. We also like that the app allows you to adjust the length of the meditation session and offers videos for health. Headspace can even help you fall asleep.
Yoga is a form of self-management that combines meditation with low-intensity exercise that focuses on breathing and posture to reduce stress levels. For those looking to try yoga, the Alo Moves app is a great place to start. this our favorite yoga app, because it offers a wide selection of yoga styles and teachers and even customizes the offered workouts for each user. Not only that, it’s easy to use and the rich content more than justifies its price.
To practice yoga properly, you’ll need the right equipment—at the very least, you’ll need a yoga food. Even if you already have a rug, it may be time to replace it with a new one. Lululemon’s The Mat has everything you could want in a yoga mat. It is large, provides excellent softness and is easy to clean. Another good accessory is a yoga block, as suggested by Gaiam. They retain their shape, provide a firm grip and are soft to the touch.
Look at other forms of self-care
There are many ways to relax and reduce stress. One way is the art of massage. You can get a great massage with the comfortable foot spa. We tried many foot treatments and found the Ivation Foot Spa Massager to be the best overall due to its features such as adjustable heat, massage rollers, water jets and a timer.
Why settle for just soaking your feet when you can treat your whole body? Soaking in a long bath is a tried and tested way to reduce stress. With bath bomb, you can enhance your next bathing session and be sure to feel like you are in the lap of luxury. They are fun, flavorful, and quite affordable. We especially recommend the LifeAround2Angels bath bombs. Not only do they smell and look great, but they actually hydrate your skin, all without staining your bath or shower a towel.
While you do this, surround yourself with the pleasant aroma of essential oils to help you relax. We love the Airomé Serenity Medium Diffuser all diffusers we tested. It’s portable, easy to use, and no matter which of the beautiful colors you choose, you’ll get a diffuser with a simple, elegant design that’s perfect for any home.
When you’re done with your self-care ritual, slip into a cozy robe and try to focus on the positive. An coloring book for adults is a great way to keep your mind active and distract you from anxious thoughts. Cindy Elsharouni’s stress-relieving adult coloring book is a great choice, with over sixty great drawings for you to fill in (even if you don’t have the best coloring skills). Another practice that people swear by is gratitude journal. Former “Review” sleep writer Lindsey Vickers found a gratitude journal to improve her sleep and overall happiness by simply writing down the things she’s grateful for. Although you can buy a new magazine (Lindsey loves a the classic Moleskin journal), you probably already have one at home that’s perfect for work.
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