09 Jan BURN OUT PREVENTION TRAINING BY LISELOTTE BETIST
5 simple practices to avoid stress and burn-out in 2018
It can be hard to go back to work in January. We call them Christmas ‘Holidays’ but really they are slammed with obligations and to-do’s. With the sun as our number one energy provider missing in action, we’ll have to manage our energy sustainably to avoid stress and burn-out. Here are 5 things you can do to keep calm and rock 2018.
Optimize sleep quality
Since most of us sleep between 6-8 hours, this is where we are able to positively influence our energy levels the most. If you still feel exhausted after a full night’s sleep, it might be time for you to measure your sleep. Sleep Cycle is an app that allows you to track your sleep and add sleep notes to see what influences your sleep and how to improve your sleep quality. https://www.sleepcycle.com/
Take a break
‘When information becomes cheap, attention becomes expensive.’ – James Gleick
In this Digital Revolution, our focused attention is our highest commodity. In a loud and noisy world, it is hard to stay focused and not get distracted by Facebook, emails, phone calls, Whatsapp and Instagram. When you get distracted while working on a task, it takes 20 minutes to get back to your productivity level. This is an energy leak that creates unnecessary stress. Try to block at least 2-3 hours a day for focused, uninterrupted attention.
Find balance between performance and recovery
Our performance largely depends on recovery. No one will ask someone who ran a marathon to run another one the next day. In order to deliver high level performance, our bodies need time to recover but so does our brain. Make sure you plan your day around your peak performances and give yourself some time to recover by taking a walk outside or plan some extra time for lunch.
Ever feel guilty if you catch yourself ‘wasting’ your time by daydreaming? Don’t! According to Wendy Hasenkamp of the Emory University, when your mind wanders it goes into ‘default mode’ and activates the medial prefrontal cortex that is responsible for long term memory, association and processing emotions and perception of time. A mind that is allowed to wander from time to time is able to learn, reason and plan better.
Try to get at least 20 minutes of light cardio workout a day. It could be practicing yoga, taking the stairs a bit more often, taking a walk or running a block. Active movement will help you balance out your cortisol (stress) and endorphin (happy hormone) levels.
Want more tips and tricks on how you can manage your energy levels, live and work sustainably and avoid unnecessary stress and burn-out? Check out our 8 week Burn-out Prevention Training by Liselotte Betist.