Self-Care Tips to Avoid Burnout

Over the past few decades, overworking has become the cultural norm for many professions, both in the United States and around the world. There’s an unspoken requirement to work long hours, get little sleep, and to prioritize work above everything else in our lives. To not do so is to risk falling behind your coworkers in a never-ending struggle to meet increasingly unrealistic expectations. When the pandemic first sent us all into lockdown, many found themselves working from home and the boundaries between work and life became even more blurred leading to even higher levels of burnout.

As counterintuitive as it may seem, you can actually increase productivity by stepping out of the cycle of overwork. Incorporating self-care practices can reduce the persistent stress that impacts our ability to think clearly, slows us down, increases the number of mistakes we make, and ultimately leads to burnout. Building self-care habits into your day will improve overall health outcomes by offsetting the harmful impacts of prolonged stress on our minds and bodies. This will not only improve your quality of life, but also help you feel more engaged and productive at work.

Self-care is an essential part of showing up to work feeling our best. It’s hard to concentrate when we haven’t been getting enough sleep, nutrition, exercise, or time with family and friends. In short, the demands of your work cannot come at the expense of your physical and emotional wellbeing. We need to incorporate self-care into our daily routine if we want to feel good and perform at our highest capacity.

Here are a few simple ways to incorporate moments of self-care into your workday:

1. Make your workspace comfortable and clutter free.

2. You have a to-do list, but what’s your today list? Narrow down your tasks to what you need to accomplish today. Start with the hardest and most stressful item and try to get that taken care of when your mind is fresh. Keep your daily list short and manageable.

3. If you have virtual meetings that don’t need to be on video, consider taking a walk. Research has shown that walking meetings have many benefits including increased creativity.

4. Take physical movement breaks. Go for a walk or do some light stretching or Yoga. There are plenty of YouTube videos with 5-10 minute stretches you can do to offset the impact of sitting at your desk and performing repetitive tasks.

5. Get your workout in. You can schedule it before work, during your lunch break, or the end of your workday. Regular exercise helps reduce cortisol levels and boosts your memory and thinking skills.

6. Take some time to socialize throughout the day. This can be a check-in call with a coworker, friend or family member.

7. Unplug from distraction (social media, news, email, etc.). Give your brain a break from consuming new information.

8. Set aside 5 to 15 minutes a day to just sit and breathe or meditate.

9. Take a 20 minute restorative rest when you need one (this doesn’t have to be a nap - just put your feet up and chill).

10. Drink water - lots of it. If that gets boring, make some herbal tea or add some fresh fruit to your water to make it more interesting. Avoid added sugar, which can cause your energy levels to crash.

11. Eat yummy and nourishing food that gives the nutrition you need to feel good.

12. Find inspiration through books, TED talks or podcasts.

13. Treat yourself! Perhaps it’s a cappuccino when you hit that afternoon slump, or maybe it’s breaking away to meet a friend for lunch. Whatever it is, do something that feels special.

You don’t have to incorporate all of these recommendations at once. Pick one new practice until it becomes a habit, then add another. If you need more tips on how to build better habits, read Atomic Habits by James Clear. This book is full of great practical tips that will help you on your quest for better work-life balance.

“Self-care is never a selfish act—it is simply good stewardship of the only gift I have, the gift I was put on earth to offer to others.”

~ Parker Palmer

Note to self -

Some people avoid prioritizing self-care because it feels selfish or indulgent, but this is not the case. By being aware of and attending to your physical, mental and emotional needs, you’re creating a better version of you — a You that’s more present, aware, and able to engage with more energy and empathy. Take good care of yourself. You deserve it!