As more of us are having to work from home or choosing to, you may have noticed a couple of differences to how you work and how you feel, which could be impacting your health. Don’t let your environment burn you out! Bio-Kult’s nutritionist, Rosie Millen, explains how.
Slow down
Often people experience burnout as they don’t listen to their body when it tells them they need to slow down. It’s easy to get carried away and work longer hours in the comfort of your own home, as your workspace and relax space often morph into one. However, if your plate is already full and you continue to add it, you’re likely to experience burnout. It’s imperative to make lifestyle changes that allow you to slow down and reduce your workload. What can you stop doing? What can you say no to? No amount of pushing will heal burnout – in fact, it will only exacerbate it. Ensuring you make time to rest and recharge is essential, starting with slowing-down.
Manage your caffeine intake
Caffeine is a stimulant, which means it wakes us up and gives us a quick burst of energy. We all rely on caffeine to a certain extent to get us through long and busy days. However, caffeine can also make us feel anxious, depressed and can ultimately disturb our sleep. This means that we are more likely to feel tired during the day, leading to reduced productivity and lower mood which can also contribute to burnout. I would recommend considering swapping tea and coffee for caffeine-free alternatives.
Set boundaries
It’s just as important to set boundaries just as much as setting goals, otherwise you risk overloading yourself and burning out. Learn to say no without explaining yourself! Start small and set just one boundary that you will be able to honour consistently – the satisfaction that comes with satisfaction majorly outweighs the guilt you might feel for saying no to someone.
Take regular breaks
Make sure you are having intervals during the day to breathe and get away from current stressors. Studies suggest that taking regular breaks improves concentration, memory and focus! So, step away from your laptop, go for a walk, leave your phone on silent and try to forget about work for even just a small portion of the day.
Eat around the clock
Most people I see skip meals and don’t consume enough calories. Poor nutrition combied with lots of stress is a recipe for burnout! Make sure you are eating every 3-4 hours. I would recommend ensuring you are consuming nutrient dense foods and snacks to give your body what it needs, so you’re not running on an empty stomach or suffering from nutrient deficiencies, which can cause fatigue.
For more information, visit www.bio-kult.com.
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