Your Burnout Survival Toolkit

In the journey to combat burnout, the first step is often recognizing the triggers that contribute to its onset. These triggers can vary widely from person to person and may include factors such as overwhelming workloads, lack of work-life balance, unresolved conflicts, or unmet personal or professional expectations. However, by identifying these triggers, you can gain insight into the specific stressors that impact your well-being, allowing you to create targeted interventions and proactive strategies to stop and reverse its effects. Through mindful reflection and self-awareness, you can begin to unravel the complex web of burnout triggers, paving the way for greater resilience and well-being. Some common burnout triggers in the workplace include:

1. Excessive workload: Feeling overwhelmed by a never-ending list of tasks and responsibilities.
2. Lack of work-life balance: Difficulty disconnecting from work and maintaining boundaries between professional and personal life.
3. High-pressure environment: Working in a highly competitive or demanding environment with unrealistic expectations.
4. Unclear expectations: Not knowing what is expected of you or receiving conflicting instructions from supervisors.
5. Poor time management: Constantly feeling rushed and unable to effectively prioritize tasks.
6. Perfectionism: Striving for perfection in every aspect of work or life, leading to stress and dissatisfaction.
7. Lack of autonomy: Feeling micromanaged or having little control over your work processes and decisions.
8. Interpersonal conflicts: Dealing with difficult colleagues, conflicts, or toxic work relationships.
9. Job insecurity: Fearing job loss or experiencing instability in the workplace.
10. Inadequate support: Feeling unsupported by colleagues or supervisors, or lacking access to resources and tools needed to succeed.

Not to mention the common triggers that you can experience in trying to parent and work as well. But here are some common ones for stay at home parents:

1. Constant caregiving demands: Feeling overwhelmed by the never-ending responsibilities of caring for children, managing household chores, and meeting family needs.
2. Isolation: Lack of adult interaction and social support, especially for stay-at-home parents who may feel isolated from the outside world.
3. Unrealistic expectations: Feeling pressure to be the perfect parent, maintain a spotless home, and meet societal standards of parenting excellence.
4. Lack of personal time: Difficulty finding time for self-care, hobbies, or relaxation amidst the demands of childcare and household tasks.
5. Financial stress: Managing finances on a single income or coping with the costs of childcare, extracurricular activities, and household expenses.
6. Sleep deprivation: Disrupted sleep patterns due to caring for infants or young children, leading to chronic fatigue and exhaustion.
7. Relationship strain: Balancing the demands of parenthood with maintaining a healthy relationship with a partner, leading to stress and conflicts.
8. Role ambiguity: Feeling uncertain about one’s role and identity as a stay-at-home parent, especially if transitioning from a career or struggling with feelings of purposelessness.
9. Lack of support: Feeling unsupported by family members, friends, or society, or lacking access to resources such as childcare assistance or parental leave policies.
10. Burnout stigma: Facing societal expectations that being a stay-at-home parent is fulfilling and rewarding, which can lead to feelings of guilt or inadequacy when experiencing burnout.

I know, that’s a long an exhaustive list, and I’m exhausted just reading and writing it, and I’m sure we’ve all felt some of these at one point or another in either of those categories. Often burnout comes from long term (more than 4 weeks) exposure to one or multiple of these. So what can I do to avoid burnout, or begin to reverse it?

Creating a Self-care routine

Crafting a self-care routine is vital for anyone grappling with the challenges of burnout. Begin by identifying activities that nourish your mind, body, and spirit, whether it’s engaging in a favourite hobby, spending time outdoors, or practicing mindfulness exercises. The idea is to dedicate regular time to prioritize self-care, even if it’s just a few moments each day to unwind and recharge. Though self-care is much more than doing enjoying things, it’s essential to involve yourself in activities that bring you joy and relaxation, as well as to seek support from loved ones or professional resources when needed. Remember that self-care isn’t selfish; it’s a necessary investment in your overall well-being and resilience. By cultivating a self-care routine tailored to your needs, you can better navigate the stressors of life and mitigate the risk of burnout. Its important to note that while self-care can be fun, it can also be boring, and repetitive. Here are some things you can do which fall under the banner of self-care:

• Morning meditation/ Getting 5-10 minutes of sun first thing in the morning
• Daily gratitude journalling
• Warm bubble baths/ face masks and a foot soak
• Having 3 meals a day to nourish your body
• Drinking 2-3L of water a day
• Going for a walk for 20 minutes a day
• Reading for pleasure or listening to a good audiobook
• Taking a detox from screens
• Taking a 10 minute spontaneous dance break
• Creating a bedtime routine
• Taking your medication & supplements! (Heck yes this is self-care)

Setting Boundaries and Priorities

There is a story, that’s often used as a metaphor, and it goes like this.

A professor stands before his class with a large empty jar. He fills the jar with golf balls until they reach the top. Then, he asks his students if the jar is full, and they all agree that it is.

Next, the professor takes a bag of small pebbles and pours them into the jar. The pebbles fill the spaces between the golf balls. Again, he asks the class if the jar is full, and they are less certain but still agree that it is.

Finally, the professor takes a bag of sand and pours it into the jar, filling up the remaining empty spaces. He asks the class one more time if the jar is full, and they hesitantly answer yes.

Setting boundaries and priorities is like filling a jar with golf balls, pebbles, and sand. The golf balls represent the most important aspects of our lives: family, health, personal growth. Just as the professor prioritized putting the golf balls into the jar first, we must prioritize these essential elements in our lives. If we fill our time with pebbles (less important tasks like work or hobbies) or sand (minor tasks and distractions), we risk not having enough room for what truly matters. By setting boundaries and identifying our priorities, we ensure that our time and energy are focused on the things that bring us fulfillment and joy.

Stress management

Okay, so we’ve talked about general life, but if you’re already in burnout, what else can you do to support your body in your recovery and help to make your healing journey faster.

Well, stress management techniques are vital tools in navigating the challenges of modern life. From deep breathing exercises and meditation to yoga and progressive muscle relaxation, there are numerous strategies to help alleviate stress and promote relaxation. Taking time for regular physical activity, spending time outdoors, and engaging in hobbies that bring joy and fulfillment can also be effective ways to manage stress. Additionally, practicing mindfulness and cultivating a positive mindset can help shift our perspective and reduce the impact of stressors on our well-being. By incorporating these techniques into our daily routine, we can build resilience and enhance our overall quality of life.

When it comes to stress management, it’s important to recognize that not all techniques are made equal, and what works for one person may not work for another. So don’t feel bad if your friend mentions how they can sit and meditate in a quiet space for 20 minutes, and you can barely sit still, let alone quiet your brain.  It’s essential to explore and experiment with different approaches to find what resonates best with you and do that. Stress management isn’t about being perfect, it’s about being persistent, and trying to take the stress and perfectionism out of something in your life.

Support burnout recovery through nutrition.

Nutritional strategies play a crucial role in combating burnout and promoting resilience. By nourishing our bodies with wholesome foods rich in vitamins, minerals, and antioxidants, we can support our physical and mental well-being. Incorporating nutrient-dense foods such as leafy greens, whole grains, lean proteins, and healthy fats into our diet can help replenish our energy stores and enhance our ability to cope with stress. Additionally, staying hydrated and minimizing consumption of sugary and processed foods can further optimize our nutritional status and promote optimal functioning. Here are some common nutrients that are often lacking when you’re experiencing burnout. IMPORTANT NOTE: Its always important to check with your doctor/medical professional before starting any new supplement.

• Magnesium: often though of for sore muscles, it is involved in over 300 metabolic reactions in the body and is the body’s primary energy currency. It also plays a major role in nervous system function and neurotransmitter creation and support (serotonin, dopamine, glutamate etc)
• B vitamins – this is a large group as there are 8 b vitamins. To keep it short and sweet, they’re involved in energy production, stress management, nervous system support, cellular repair and maintenance, and adrenal health.
• Omega 3 – Omega-3s have anti-inflammatory properties and support brain health. They can help reduce symptoms of depression and anxiety, which are often associated with burnout.
• Vitamin D – Good for mood regulation, immune function, and energy levels, to keep it short and sweet.
• Vitamin C – an amazing antioxidant, helps with your brain health, immune health, energy production, and stress reduction.

If you’re still here, you’ve done an amazing job!  Because I know that being tired is just the tip of the iceberg with burnout. But by identifying your triggers, making a self-care routine, setting your boundaries and priorities, exploring stress management techniques, and working to nourish your body, you’re taking amazing proactive steps towards beating burnout once and for all.

Its so important to remember as well that what works for others may not for you, but to exercise patience and experiment to find your solution. Prioritizing self-care isn’t selfish; its necessary for sustainable health and happiness. If you’d like additional help, you can reach out to me for personalized guidance and support where I can give you the optimal support and nutritional and lifestyle guidance for you.

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A note on safety: The information provided is not medical advice, nor is it intended to replace a consultation with a medical professional. Please inform your physician of any changes you make to your diet or lifestyle and discuss these changes with them. If you have questions or concerns about any medical conditions you may have, please contact your physician.