Everything seems to be going in the wrong direction for Chloe. Work has been a nightmare of impossible deadlines, everyone around her is stressed out and the boss doesn’t seem to notice that the team’s plate is like an infinity-edge pool with more volume than it can hold. Work aside, Chloe has zero energy and hardly leaves the house. She canceled her gym membership because she hadn’t been there in months. With all of the comfort food she has been noshing on, she’s a little worried about going to the in-person office meeting next week as she’s been living in yoga pants on video calls. The scale number tells her that her work clothes might not fit as well as they used to. Her sleep has been sporadic—she often wakes up throughout the night and feels anxious about not being able to go back to sleep. Worst of all, Chloe’s friends have stopped asking her to get together because she always says no or cancels last minute because she has no energy. She is feeling burned out and lonely.
We all go through times when we feel some measure of burnout: stress, energy drain, anxiousness or disconnection. Our bodies and minds work at less-than-favorable capacity in times of stress, and nothing gets our best. What can you do to get yourself back on track again? Here are five easy ways to begin:
1. Body
Get up and move. When we exercise, it feeds our bodies and our brains with oxygen and feel-good hormones. Find something you like and do it—walking, running, biking, swimming, paddling, HIIT, weights, yoga or whatever you want to do that gets your body in motion and your heart pumping. Next, set an attainable goal and work out for 20 minutes a day, a few days a week. Each week, increase from the week before. Gradually adding on will help you build up your endurance and contribute favorably to your resilience.
2. Connection
Strong, healthy relationships contribute positively to our well-being. They are essential inside and outside of work. One of the top contributors to employee engagement is having a best friend at work. Don’t have a work best friend? Make it a point to invest in a relationship or two at work. Schedule time for coffee or lunch and bring your curiosity and listening skills to create a deeper connection. Over time, this continued investment will reap great benefits. Outside of work, set a goal to spend time with family and friends a few times a week, schedule it and show up. Laugh a little and have some fun!
3. Community
When you are feeling down or anxious, one of the best ways to feel better is to do something kind for someone else. Contribute to the community and see how it changes your view on the world. Volunteer at the local food bank or animal shelter; participate in an environmental clean-up event; tutor a student in a subject you are talented in; the possibilities are endless.
4. Gratitude
We all have something to be grateful for. People who regularly express gratitude are much happier than those who don’t. Take inventory on Friday afternoon: What went well that week and what you are celebrating? Even better, tell the people who contributed to your gratitude moments; providing recognition will positively impact your stressed-out coworkers. At home, make a list of three things you are most grateful for each night before sleeping. Gratitude will put you in a positive state of mind as you drift off for the night.
5. Mindfulness
If you haven’t tried meditation, it looks intimidating. You don’t have to be sitting on a mountain top in Bhutan for months at a time to meditate. It is as simple as finding a quiet spot for a few minutes a day to clear your mind and focus on breathing. Meditation apps are an easy way to begin. Many provide 10-minute daily meditations that concentrate on breathing, mindfulness or an inspiring message on how to calm the anxious mind or spread more goodwill. The compound effect of meditating each day will reap great rewards.
Recognize the signs of burnout—stress, energy drain, anxiousness or disconnection—and resolve to act. Start with one of these five easy ways and see how building resilience can keep burnout away.