If you’re feeling burned out and unmotivated, you aren’t alone. Nearly 40% of American workers report feeling so burned out that they want to quit. Whether you’re an entrepreneur running your own business or an employee working for a company, it’s important to avoid this scenario.
By proactively taking care of yourself and reducing stress, you will be able to better work towards your goals. This guide to self-care provides actionable tips to get you started.
Improve work-life balance by making time to do what you love.
According to Forbes, work-life balance issues are a key contributor to burnout. Recent surveys reveal that 26% of Americans work outside of regular hours. Don’t get caught in this trap. Use your free time to do what you love, whether it’s a hobby or a step towards changing your career. You can also use downtime for self-care for better health.
Other ways to improve work-life balance include taking your vacation days and putting a ban on checking emails at home. Picking up a new hobby can also give you something engaging to do outside of office hours and prevent boredom, which may otherwise cause you to gravitate towards work.
Eat a brain- and body-healthy diet.
The food you eat fuels your body and your mind. Aim for a well-balanced diet with a mix of lean proteins, fresh fruits and vegetables, and whole grains. Avoid processed foods, which tend to have excess fats and sugars.
You may also want to take supplements to enhance your nutrient intake. Nootropic supplements help maximize brain function, for example, which can enhance concentration and improve productivity. Consult a doctor before taking any supplements. You can further enhance brain function by getting enough sleep — more on that below.
Rethink your relationship to sleep.
If you find yourself giving up valuable sleep in favor of work, it’s time to make a change. Sleep gives your body and mind the opportunity to recharge. Insufficient sleep will leave you feeling fatigued and unable to concentrate. Your quality of work will suffer as a result.
The CDC recommends that the average American adult get seven hours of sleep every night. If you have trouble drifting off at night, try cutting off all device usage a couple of hours before bed. The blue light from screens can interfere with your body’s natural sleep-wake cycle.
Try meditation as a means to unwind.
Stress can leave you feeling frazzled, making it difficult to concentrate on your work. Be proactive about keeping stress at bay. Try meditation as a means of unwinding. Experts reveal that just 15 minutes of meditating per day can reduce stress and anxiety. If you’ve never tried meditation before, look to apps like Calm to guide you.
Incorporate exercise into your routine.
Exercise is another effective means of combating stress. Physical activity produces endorphins in the brain, which boost your mood. Regular exercise also improves your overall health, improving cardiovascular function, enhancing muscle tone, and increasing flexibility. Look for ways to get moving that you enjoy, be it Zumba, yoga, spinning, or swimming.
As a professional or entrepreneur, making time for exercise might seem challenging. It helps to make your workout into a social activity. Grab a friend or coworker to join you at the gym. You can combine socializing and working out in a single activity. Having company will also keep you motivated.
Stress is a normal part of everyday life, especially if you’re a busy professional. While you can’t eliminate it completely, taking the above steps will help you get it under control.
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