Worried about burnout? Us, too. Burnout is mostly a work-related issue, triggered by risk factors like excessive workloads and prolonged work-related stress.
Even though burnout is a workplace problem, there are things you can do to help prevent it. Our 5 Bs of burnout prevention – developed by our VP of Clinical, Dr Fiona Crichton – are a great place to start.
The 5 Bs help with productivity, motivation, concentration, and mood. They’re best done all together but if that feels too much, start with whatever feels the least overwhelming and build up from there.
Let’s take a look at them:
Breathing
Boundaries
Breaks
Body
Being kind
Your breathing can tell you a lot about your state of mind. When you’re stressed, your breathing gets shallow and short, leading to deeper anxiety. Learning to breathe deeply, especially in times of stress, is a great way to calm your nervous system and help prevent burnout.
Yoga and meditation
Deep breathing
If life is all work and no play, you may start to feel stuck, resentful, and exhausted. Letting work bleed into every aspect of your life also puts you at greater risk of burnout. Setting boundaries can help you protect your downtime and make time for things you enjoy.
Let people know your boundaries
Be open with people about what’s on your plate
Learn to say no when needed
Taking breaks gives your brain a chance to rest, recuperate and reenergize. Breaks of all sizes are important – this isn’t just about taking long holidays! It’s about getting into the habit of giving your brain and body a break multiple times a day.
Take micro breaks once an hour to stop and just be
Enjoy longer breaks (30 minutes or more) a few times a day
Plan regular holidays throughout the year
Looking after your body will help protect you from burnout. Sleep, diet, and exercise are key to keeping your stress levels under control.
Try to go to bed at the same time each night
Avoid screens before bed
Eat a nutrient-rich and balanced diet
Find time to exercise regularly
When you’re kind to yourself, you’re more likely to look after your wellbeing. Being kind to yourself often looks like going to bed early, eating nourishing food, giving yourself the rest you need, and practising kind self-talk when things get too much.
Speak to yourself like you would a friend
Make time for YOU
Remember you’re human – it’s OK to make mistakes
Try to make living by the 5Bs your ‘new normal’. Ask yourself multiple times a day: what am I doing to embrace the 5Bs? Building these 5Bs into your daily routine offers the best possible protection against burnout.
Remember, if you end up burning out, you won’t be able to help anyone for a while. So, if it helps, think about investing in yourself as an investment in the people around you.