How can you recharge to avoid burnout?

Burnout is linked to prolonged exposure to high levels of cortisol, the stress hormone. Recharging activities reduces cortisol levels while increasing the production of oxytocin and serotonin, the feel-good hormones that promote well-being and happiness. These recharging activities have been clinically proven to reduce cortisol levels and increase serotonin and oxytocin levels in the brain. Mindful Meditation, Physical Exercise, Quality Sleep, Social Connections, Hobbies and Creativity, Nature Exposure and the Practicing of Gratitude. By incorporating these recharge activities into your routine, you can increase the brains production of serotonin and oxytocin, creating a natural buffer against burnout, anxiety and depression.

In most cases burn out can be due to living in situations with high uncertainty, which results in internal conflict .Internal conflict is worse than external conflict because it is not easy to identify ignorer to resolve. The person experiencing high level of uncertainty should come to terms that the world we are living in, is highly dynamic as such find ways to manage the internal conflict. One way is to accept that we have limits and we are unable to control most situations.With that acceptance then find ways to live your life in a way that make sense to you ,not according to the external world.Learn to manage your time and activities to make time for leisure activities that will bring your mind to the present ,away from future.

Being introspective and honest is the first step. You can feel your body under stress. As mentioned by another contributor, cortisol levels rise and you can feel your muscles getting tense, your stomach tightening up, your body contracting. Being honest enough to recognize that you’re in that stressful moment allows you to then begin understanding what triggers that stress response.

If you look at the habits of the best performers - regardless of their field - they take their health very seriously. If you look at athletes as an example, as they must be physically fit to be consistently performing at a level of excellence, they give rest and recovery the same amount of importance as training and high intensity activities. Rest and recharge are what allow you to perform. Why wouldn’t you treat yourself like a high level athlete, if you’re looking to perform at that level within your field? Try this: eat healthy food, drink plenty of water, and stop drinking alcohol for 48 hours. Tell me you don’t feel a difference in everything you’re doing. Sleep improves, mood improves, energy levels rise - it’s all connected!

Don't overcomplicate or overmeasure this. Pick a time to go to sleep and do it. Choose natural unprocessed food and eat it slowly. Walk everyday and everywhere. Get a big water jug.

Your YOU time is critical to showing up successfully, and it should be honored in the same way you honor other parts of your schedule. You want to avoid burning out, consistently build in habits to look after your mind, body and soul. Small moments, entered into your calendar, go a long way. 30 seconds to take some deep breaths, 15 minutes for a quick walk, or even 5 minutes for a full body stretch, are all easy wins that don’t take major commitment. Once you’ve conquered those, get onto bigger steps that will transform your life and optimize your performance!

As an empathic expert, I know the importance of making time for myself to recharge and avoid burnout. It's crucial to prioritize self-care amidst our busy lives. For me, that means setting boundaries and carving out moments solely dedicated to my well-being. Whether it's a peaceful walk in nature, indulging in a captivating book, or simply savoring a cup of tea, these small acts of self-love recharge my spirit and restore my energy. Remember, taking care of yourself is not a luxury; it's a necessity. #PrioritizeYourself

Making time for yourself. I've found that feeling overwhelmed, feelings of anxiety, can be called by taking a few minutes to yourself. Silence did not work for the over active mind in distress as it makes the noise seem louder. I listen to a podcast that's not in the field of my job or out on some music and then do something creative. That brings me back to a grounded state. Then, do the gratitude list before anything else gets a chance to trigger you.

Don't make this a stressor. ie. did I call everyone, did I spend more time with one or the other. Just be present with whoever you are with for the time you are with them. Family, Friend or Stranger.

As someone who's worked as a crisis/hostage negotiator and crisis hotline worker during the pandemic, we served many people whose burnout was so severe they required mental health care in a variety of forms. Whether outpatient therapy, intensive outpatient group therapy, inpatient treatment, medication management, or combinations of the above, some of the common needs our clients had was to learn stress management, anger management, mental health coping skills, or addiction treatment as they sought to self-medicate their internal pain with substances. It's honorable to be committed to our work, but when we ignore our own needs for long enough and sacrifice beyond what our health can take, it can become extremely destructive.

Inventory your real commitments. Not the things you think you "have" to do, but rather those actual true commitments you have made to yourself and to others. Go through that list, prioritize, re-negotiate, re-commit and then drop and forget EVERYTHING else. This gives your effort focus and purpose. We tend to get stressed more about what we shoulda coulda woulda versus what we actually are committed to.

A Cold shower to reset the nervus vagus or a massage all helps to lower your cortisol levels. A good help is to start and to end your day with the therapy for vasomotion / microcirculation in your bed (so no stress, Just relax!)