Hier erfahren Sie, wie Sie fortgeschrittene Achtsamkeitstechniken anwenden können, um Burnout in einer Karriere mit hohem Druck zu bekämpfen.

As someone who teaches breathwork, the effects of practicing mindful breathing on both clients as well as myself have been profound. It calms the mind, allows stress to fall away and can create space for new ideas, thoughts and beliefs in your mind and life. I would recommend starting slow and small, say once a week, with a simple 5-10 minute breathing practice and then incorporating mindful breathing practices during multiple times of the day. Regular practice will help you use it during times that are more challenging.

The techniques to manage burnout can be so simple and easy but many people confuse them. Simply bringing awareness to your breath massive relaxes your nervous system. It can be as simple is 1 breath or 1 minute. One big deep breath into the belly then letting the air flow out your mouth forcefully is sometimes all you need The path to top performance is not just pushing harder, it's through rest, relaxation and recharging. This simple breathing technique can help if you're short on time. With a few more minutes, consistent focus on your breath, noticing when your mind wanders and simply starting again is a free, simple yet profoundly powerful technique to recharge.

Prueba a practicar esta respiración consciente : Adopta una postura cómoda, pero atenta... Toma 2 o 3 respiraciones profundas y conscientes... Dirige tu atención hacia tu respiración. Sigue tu respiración, desde que entra por la nariz hasta que llega al abdomen... Siente las sensaciones corporales que produce la respiración... Ten curiosidad por ver lo que notas. .. Sigue la respiración hasta que se detenga. Y solo nota la parada, nota el espacio entre la inhalación y la exhalación... Sigue tu respiración hasta que se detenga de nuevo. Notando la parada. Notando el espacio... ¿Sientes si en ese espacio hay quietud?.. Esa quietud reside en ti. No esperes a estar abrumado para practicar. Practica a diario y observa los resultados en ti.

Observe thoughts and emotions without judgment: Instead of getting involved with the thoughts and emotions that arise, we can observe them with neutrality and compassion, as if they were clouds passing through the sky. Calm the mind and body: Conscious breathing activates the nervous system, promoting physical and mental relaxation, combating stress and anxiety. Increase mental clarity: A calm and focused mind through conscious breathing facilitates more conscious and assertive decision-making. Promote self-compassion: The practice of conscious breathing connects us with our essential nature, cultivating compassion for ourselves and others.

One helpful tip is to begin your day with a short meditation session, focusing on your breath and setting a positive intention for the day. Next, incorporate body scans into your daily routine. Take a few moments during breaks to mentally scan your body from head to toe, noticing areas of tension and consciously relaxing them. This can help you stay connected to your physical self & also allows you to release stress that accumulates throughout the day. High-pressure can also often lead to rushed meals or unhealthy snacking. By taking the time to savor your food, chewing slowly, and appreciating the flavors and textures, you can multi-task by using your mealtime into a mini-meditation session.

Simply closing your eyes and checking in with your body, noticing any sensations you feel. The carpet against your feet, the hat on your head, the headphones in your ears, the cool air on your arms, etc. Bringing awareness into your body is one of the best ways to settle down your nervous system so you can stop living from emergency fight/flight and operate as an intelligent human being. You can also simply close your eyes and notice your feet, knees, hips, core, back, arms, neck, head while slowly taking in each part of your body bit by bit as you scan your way up to notice what comes up for you. There are no wrong answers.

Cultiva los sentidos de la interocepción y la propiocepción a través de escaneo corporal. Date la oportunidad de habitar el cuerpo ya que, de forma habitual, vivimos en nuestra mente, en nuestros pensamientos. El cuerpo nos habla, proporcionando señales de cómo estamos, de qué emociones estamos sintiendo, o de cómo nos encontramos a nivel físico. Escuchar al cuerpo nos permite tomar mejores decisiones, nos trae al presente y nos ayuda a anclarnos en el aquí y en el ahora. Puedes practicar escaneos corporales cortos o largos, tumbado en la cama por la noche o por la mañana. También puedes practicarlos sentado o incluso de pie. Puedes hacerlo a tu aire o con el apoyo de un guión o un audio. ¡Prueba a desarrollar tu conexión mente-cuerpo!

Active listening transcends the mere passive reception of information. It is configured as an active and empathetic process, where the listener fully engages in communication, seeking to understand in depth the message transmitted, both in its verbal and non-verbal layers. Show that you are listening carefully, giving full attention to the speaker, free from external distractions or intrusive thoughts. Maintain eye contact, show genuine interest and use facial and body expressions that convey receptivity.

In the whirlwind of modern life, we often let ourselves be carried away on autopilot, without taking the time to recognize and understand our own emotions. This lack of emotional awareness can be fertile ground for the development of burnout syndrome, a state of physical, mental and emotional exhaustion caused by chronic stress. Excessive tiredness, irritability, lack of motivation, insomnia and difficulty concentrating can be indicators of burnout.

The first time I suffered from a burnout, I wasn't aware enough to know what was happening to me. I pushed aside the signs like fatigue, frustration and irritability in favour of carrying on as usual. But with time, I've learnt what are my specific early indicators of burnout. This immediately is followed by taking inventory of my emotions, energy levels, tasks and responsibilities. I figure out what factors are contributing to my burnout and attempt to manage them while staying aware of my inner state

Simply taking a break is the best way to perform better. Maybe it's 5 seconds, maybe it's 30 minutes. Scheduling mindful breaks into your day, where you don't start scrolling or doing something else but actually be present. Maybe it's going to pet your dog. Taking a short walk around the block. A quick stretch A few jumping jacks, pushups, air squats All of these practices can help us be more mindful of what we are doing, where we are and get away from just staring at a screen or our work. As counterintuitive as it seems, we all know the best ideas usually come in the shower...or somewhere not doing the work directly. Take a pause, use the pomodoro technique for working or set timers to remind you to pause.

A lo largo del día date momentos para parar, dejar la multitarea aparcada, recuperar tu respiración natural y movilizar un poco el cuerpo. Puedes ponerte algunas alertas en el móvil o en tu agenda para asegurarte esos momentos de quietud y de reconexión. Algunos ejemplos: 2 o 3 respiraciones largas, profundas y conscientes. Observar una imagen de un paraje natural. Pequeño escaneo corporal con recolocación de la postura si hay tensión en ella. Un paseo corto al aire libre. Sentir los pies apoyados en el suelo Una sencilla práctica de coherencia cardiaca Una pausa para un café disfrutando de su sabor y de su aroma ... Puedes hacer estar paradas de forma planificada o cada vez que finalices una tarea antes de ponerte con la siguiente.

This technique involves taking a moment to reflect on your thoughts and feelings with a sense of kindness and compassion. Instead of judging yourself harshly for feeling stressed or overwhelmed, try to approach yourself with understanding and empathy. To practice compassionate reflection, find a quiet and comfortable space where you won't be disturbed. Close your eyes and take a few deep breaths to center yourself. Then, begin to reflect on the thoughts and emotions that are causing you stress. Instead of pushing these feelings away, acknowledge them with kindness and compassion. By practicing compassionate reflection regularly, you can develop a greater sense of self-awareness and self-compassion.

Treating oneself harshly leads to no good. However, the idea of showing oneself compassion may not feel comfortable or right initially. You may wonder why many gurus, and coaches sound like a broken record when it comes to compassion for the self. After putting in the work, I realise it's because that stuff works. It's ok to start with being neutral. And then slowly begin to show compassion towards oneself.

One thing that we also have to consider about burnout is values. If you are asked to do things inconsistent with your values, this can led to emotional exhaustion, disengagement and feelings of inefficacy.