Introduction –
It is very important to work hard in in this day and age to make ends meet. Often people take on part time jobs other than their primary source of income, to increase earnings and provide a better life for the family. Whether it is a regular employee, a student, a or a homemaker all of us tend to work overtime and get really tired, without having the energy or stamina for anything else. This phase is called a burnout , signifying extreme fatigue and lack of energy both physically as well as mentally, due to overwork and stress. But if you wish to avoid or recover from burnout, here is a comprehensive daily movement plan for the same
1. Remove your smart phone or laptop for some time
Tired of getting those constant work mails and attending video conferences? It is quite tiring at times, especially if you have to attend constant work calls. It is surely important to avoid screen time for a specific period each day. Make sure to keep your smart phone and laptop away for at least half an hour if not more and do something more engaging such as listening to music or gardening or painting.
2. Taking frequent breaks
It is very important to take frequent breaks while working. You can schedule a ten -minute water or snack break after half an hour of work. This will help you to restore your energy and prevent a sure -fire case of burnouts, giving your mind and brain fresh energy to work anew.
3. Avoiding excess screen time
We tend to use smart phones and lap tops for our entertainment purposes as well, watching movies and videos on screen. However, this is not recommended for health as it can lead to vision deterioration or poor eye sight. So, avoiding screen time other than work is really essential to avoid burnouts. That time can be used effectively for fruitful hobbies such as gardening, going for a walk or listening to some soothing music.
4. Nutritious and healthy diet
It is very important to have a healthy, balanced diet to keep up your strength and avoid burnouts. Having fresh green fruits and vegetables, eggs, milk and oats provide a lot of energy to keep your system running and stress free. If your body is strong and immune, it can withstand the load of work and pressure.
5. Social interactions
Most of us have started living in a digital zone, be it work or leisure. This is an immediate effective cause of having burnouts and slow brain development. Thus, it is very important to stay connected with the real world and maintain social interactions. Having a casual cup of coffee or inviting your loved ones for a home cooked meal at dinner is a great way to catch up and restore your energy levels.
6. Breathing exercises
Taking slow and deep breaths can help you remain calm and focused. It is a great way to start your day and boost your energy levels and reduce the stress.
7. Jotting down thoughts
Penning down your stressful thoughts on paper can give you a clear analysis of your stress levels. It does not have to be the greatest best seller but just an overview of your mindset and your current feelings. If you are new to the journal keeping, do not worry. Simply pen down whatever you are feeling at the moment and you will be surprised at the sense of calm it brings.
8. Maintaining boundaries
Ever since the new normal, work from home has become more the rule rather than the exception. Thus, it is very important to set limits both in personal as well as professional relationships. Keep a specific time for yourself to do anything which you would like, without any interference from anybody. Set aside a time limit for attending and receiving work calls
Sometimes our family members take us for granted and we cannot say no. However, it becomes a regular case of fatigue and burnout, managing the work load and dealing with the family pressure. In such cases, you need to put your foot down and make your stance clear. Being able to say no is just as important as knowing when to say it. Relief from personal and professional pressures will greatly ease your mind.
9. Sufficient sleep
Sure, it may sound like a stereotype cliché but it is very essential to get a good night’s sleep. An individual should get at least seven to eight hours of sleep daily. Restful sleep deletes the unnecessary data from and refreshes your brain for the next day. Thus, a restful night can surely prevent you from having a burnout.
10. Pamper yourself
Why not take a day off work and go on that much needed break, without a care in the world ? Go for a nature walk, visit a spa or a massage parlor, have a tea party with friend, go on a shopping spree and do all those things which you have been denying yourself.
Conclusion
These are only some of the few daily tips for people suffering from burnout. It is important to know your own limits and not over exert yourself. Keeping a specific time for yourself every day ensures a healthy and stress- free life style, along with a nutritious meal and a restful night’s sleep.
Frequently Asked Questions (FAQ)
1. What exactly is burnout?
Ans: Burnout refers to extreme fatigue or loss of energy from working too hard or too long. It can take a toll on the physical as well as the mental health.
2. Why is it important to avoid excess screentime?Ans: The electronic screen is used for work as well as entertainment purposes. Overusing screen time can dull our senses and diminish our focus on other important matters. Thus, it is very important to refrain from using screen time. It also helps in keeping your vision healthy as well which is crucial for your work.
3. Does family pressure lead to burnouts?
Ans: The answer is yes. If you are facing a lot of issues at work as well having a discordant family relationship, it can definitely be the reason for having a stressful burnout. The action to be taken is learn to set boundaries both with your co-workers as well as your family members. It should be remembered that no one should be able to take you for granted.
4. Can burnout be avoided totally?
Ans: All of us are human beings and have suffered from stressful situations at some point of time in our lives, Thus, it would not be proper to say that burnout can be totally avoided but yes it can surely be identified and remedied with a proper recovery plan.
