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5 Tips on How to Avoid Burnout from Work

Burnout seems to have become a regular occurrence in the corporate world. And while it may seem inevitable at one point in your life, you CAN take control! 

Burnout has a new name that you may have heard: adrenal fatigue. This can cause chronic fatigue, elevated stress levels, and an overall decrease in productivity: not ideal when you're already stressing about the report you have due next week. 

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Luckily, there are some simple tips on how to avoid burnout from work! Here are some strategies that you can use each day: 

How to Avoid Burnout from Work - get enough sleep

1. Get adequate sleep. 

When you get enough sleep, a few things happen:

  • You release chemicals that keep you from bingeing on sugary foods the next day
  • Your cortisol levels stay (relatively more) balanced, which means less stress during the day
  • Your brain had the rest it needed to stay alert and productive (again, reducing stress)

The chemicals and hormones your body releases and increases when you lack sleep cause additional stress on your body, and shut down primary functions, meaning slower digestion and metabolism. 

How to Avoid Burnout from Work - talk to your manager

2. Talk to your managers about your workload.

Your manager *should* be there to help, not hinder. They want you to do your best, which means taking items off your to-do list and re-delegating so you can create amazing work for the company!

Ask to schedule a meeting to discuss how you can help the company and produce better work. We're sure your managers and directors would love to hear about ways to make your organization one of the best!

How to Avoid Burnout from Work - exercise + yoga

3. Exercise! 

Fitness releases endorphins, gets your blood pumping and can decrease your overall stress levels. However, it is important to note, if you're experiencing extreme adrenal fatigue, it's best that you keep to light weightlifting, yoga, or going for long walks. 
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While we love a good HIIT session, or indoor cycling class, this can sometimes be too much for our body to handle if we're already at our stress limits. 

How to Avoid Burnout from Work - eat a well-balanced diet

4. Eat a well-balanced diet. 

When you eat a diet full of nutrient-dense foods, like leafy greens, healthy fats, lean meats, and whole grains,  your body gets the additional energy it needs and fights off what it doesn't. 

Think about it: if you eat a big salad for lunch, with chicken breast, some roasted vegetables and an avocado, you generally have energy throughout the afternoon. But when you have that chicken burger from your favourite chain restaurant, you're ready for a 2 pm nap. 

How to Avoid Burnout from Work - Walk!

5. Try stress-reducing techniques at work. 

Stress is at the heart of employee burnout and adrenal fatigue. Start by trying to reduce stress levels in ways that you can control. 

Sometimes, you can't hit the gym to blow off steam, and need to find little ways to get back in the zone. Here are a few techniques you can try:

  • When you feel that you are starting to get stressed, take three big deep breaths (that you can feel all the way down to your belly)
  • Take a walk outside (even if it's just to the front door of your building)
  • Doodle! You forget how therapeutic it can be to check out for a few minutes

 Looking to incorporate more wellness into your workday?
Download a FREE copy of our Guide to Wellness in the Workplace!

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