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6 Top Tips for Avoiding Burnout

07 Feb 2024 - 6 minutes to read


6 Top Tips for Avoiding Burnout

Burnout comes in all shapes and sizes, whether it be trouble sleeping, being cynical at work, feeling emotionally and physically exhausted or simply finding it difficult to concentrate on tasks. Not only will this have significant impacts on the quality of your work but also mental health, which is why avoiding burnout is essential before it has time to build up.

So, with that in mind, here are 6 top tips for avoiding burnout and maintaining physical and mental well-being. 

1. Prioritise Self-Care 

Carrying out regular self-care is essential for avoiding burnout. Make time for self-care activities that help you relax and recharge. Remember that self-care is not at all selfish, and is in fact a fundamental part of maintaining good physical and mental health. It is something that every single person should be incorporating into their daily life, even for just a few minutes a day.

Self-care can come in a variety of forms, such as reading, listening to music, skincare, spending time with nature, practising mindfulness and medication or exercise. 

Self care can also come in the form of something simple like hanging out with friends, family, or colleagues. Social connections can provide emotional support and a sense of belonging - great for avoiding burnout. 

Remember to speak nicely to yourself and avoid self-criticism.

tips for avoiding burnoutTreat yourself with the same understanding and love you would offer to a friend or family member facing any challenges. 

2. Take Regular Breaks in Work

One of the main causes of burnout is overworking, which is why it is absolutely essential to take regular breaks in work, whether you’re at home, in the office, or at a co-working space. In fact, micro-breaks, lunchtime breaks and longer breaks, have all been shown to have a positive relationship with wellbeing and productivity in work.

These breaks don’t have to be long, a quick 5 or 10 minutes is long enough, but they are great for recharging, relaxing and breaking up the day. Sitting down for too long  is not only bad for your mental health but also your physical health, and can lead to issues like chronic health problems, such as heart disease, diabetes and some cancers.

Sitting for long periods is also thought to slow the metabolism, affecting the body's ability to regulate blood sugar, blood pressure and break down body fat.

So, when you can, step away from your desk, go for a walk, or engage in a brief mindfulness exercise like yoga or meditation to clear your mind, reduce stress and improve focus. 

Learn more about how to improve focus and attention here. 

3. Surround Yourself With Likeminded People

Surrounding yourself with like-minded individuals can affect every aspect of your life, from business partnerships to friendships and romantic relationships.

When you surround yourself with positivity and people who will inspire you, you’re more likely to adopt empowering beliefs and become a better person, both personally and professionally. 

tips for avoiding burnoutSurrounding yourself with positive people can, in turn, help prevent feelings of burnout and stress. 

If you’re a start-up business owner, working in a co-working space, where entrepreneurs from different professions, industries and backgrounds come together, allows you to expand your professional network and work amongst like-minded people who all share similar ambitions and goals. 

At Tramshed Tech, our co-working space memberships give you access to multiple benefits depending on the one you choose, such as social events, bookable workspaces, and more.

We also offer day passes if you’re only looking to pop in every so often. Learn more about our various memberships or book in for your free session.

4. Get Enough Sleep

Another significant way to avoid stress and burnout is ensuring you get enough restful sleep, as sleep plays an important role in physical and mental recovery and overall well-being. 

This is because of a number of reasons. Firstly, adequate sleep is associated with lower levels of cortisol, the stress hormone, and when we don't get enough high-quality sleep, cortisol levels can remain high, leading to chronic stress, which is a significant risk factor for burnout.

Also, sleep plays a crucial role in regulating our various hormones, including those that control appetite and hunger. A lack of sleep can therefore disrupt these hormone levels, potentially leading to unhealthy eating habits, weight gain, and other health problems that can contribute to burnout.

Well-rested people are also much better equipped to cope with stress and challenges as sleep helps to maintain emotional resilience, reducing the likelihood of burnout during challenging times.

Discover more about improving your routine and sleep schedule here.

5. Participate in Activities That Help To Relieve Stress

You may also decide to participate in activities that help to relieve stress, whether it be on your own or with friends, family members or your partner.

Stress Management Activities

Find activities that help you manage stress and make you feel good about yourself, such as:

 

  • Meditation & yoga - Mindfulness practices that calm your mind and relax your body are fantastic for avoiding stress. Try things like meditation, yoga, or guided imagery.

 

  • Physical exercise - Spending time doing some physical activity, whether it be inside or outside is also an excellent way to relieve stress. Choose activities you enjoy, like walking, jogging, yoga, dancing, or any other form of exercise that helps to release tension and gets those endorphins flowing.

 

  • Be at one with nature: Spending time outdoors can have a real calming effect on your mind and body. Go for a walk, swim in the sea or simply sit in a park to enjoy the beautiful & refreshing surroundings.

 

  • Aromatherapy: Using essential oils or scented candles with calming scents like lavender, chamomile, or citrus to create a relaxing environment is a great activity to relieve stress. 

It’s also a good idea to spend some time identifying sources of stress in your life and take steps to minimise their impact. This might involve setting boundaries with certain people who might cause you problems, reducing exposure to negative news, or limiting time on social media.

tips for avoiding burnoutKeep your limits in mind and avoid overcommitting yourself to things whether it be in work or your personal life. Learn to say no without feeling guilty when your plate is too full.

6. Set Boundaries

You must also establish clear boundaries between your work life, personal life, and social commitments. By this we mean avoid overworking and really try to disconnect from work-related issues or general tasks during non-working hours. Determine specific work hours and stick to them as best you can.

Also set clear boundaries with colleagues and seek support when needed. Never be afraid to ask for help. If you can, delegate tasks or work with colleagues to share the workload. 

7. Seek Help 

Last but certainly not least, don’t hesitate to seek help from a mental health professional or therapist if you’re struggling to manage stress on your own, or if you simply need someone to talk to. Getting help is not a sign of weakness. 

Remember that burnout is not something to be taken lightly, and seeking help from a professional can provide you with the expertise and guidance needed to navigate through burnout effectively. 

And there we have it! Prioritising self-care and maintaining a healthy work-life balance are essential; for not only preventing burnout but also boosting your overall well-being.

Always remember to listen to your body and mind, and take the necessary steps mentioned in this blog to take good care of yourself.

We are Tramshed Tech: a startup ecosystem home to 50+ companies ranging from pre-revenue start-ups to scaling businesses with 600+ registered members from the digital, creative and tech communities.


Written by Kate on bahalf of Tramshed Tech.