Burnout, or that sense of frustration, irritation, exhaustion, and helplessness that people experience when they experience high levels of chronic stress over time, in particularly related to work, is a common but preventable problem. Burnout can make you want to quit a job you once loved, stop volunteering for a cause you hold dear, or give up on a passionate project because the passion seems to run out. be evaporated. You can avoid burnout if you understand what leads to it, and you can also recover from it when you recognize that you have it.
Stacie "J. Stephenson , DC, CNS, DABAAHP, FAARM , " is a recognized leader in functional medicine focused on integrative medicine modalitiesrative, regenerative and natural. Dr Stephenson is the Founder and CEO of VibrantDoc , "author of the bestselling book " Vibrant: A Revolutionary Program to Give You Energy, Control Your Health and Shine "and is President of functional medicine for Cancer "Treatment Centers of America ( CTCA).
Dr. Stephenson advocates for holistic patient-centered care with an emphasis on conventional and complementary therapies. Follow these six steps to avoid burnout as an entrepreneur and regain your energy.
How To Avoid Burnout and Recover Your Energy | Stephanie Burns Michael Franco Photography
1. Protect your self-confidence and self-esteem
There will always be Yes, be those people who are trying to undermining your self-confidence, but a lack of self-confidence is a slippery slope to chronic stress. Having confidence in yourself and your abilities protects against burnout pprofessional, at least according to a published study "from 2018 in Frontiers in Psychology which examined burnout rates among 719 healthcare professionals in relation to self-esteem, social support and empathy. "Confidence can lead to more success, which leads to more job satisfaction, and a lack of job satisfaction is inversely related to burnout. To protect your confidence, be kind to yourself, ”says Dr. Stephenson. “Notice your strengths and be proud of them. Work on accomplishing and celebrating even small goals. Avoid people who make you feel bad about yourself and cultivate positive, supportive relationships.
A " 2019 -analysis of the scientific literature on the link between self-esteem and relationships social relationships have confirmed what researchers have long believed: that the link between social relationships and self-esteem is reciprocal at all ages throughout life, and shows that positive relationships support self-esteem. self and negative relationships destroy it.
2. Taking back control
"One thing that is likely to cause burnout over time is the perception that you are not in control of your own situation, environment or position at work. Psychologists have long known that a sense of control is associated with good mental health, "adds Dr Stephenson. You might feel at the mercy of a supervisor, controlled by your job deion, exploited by those you try. to help, or confined to a role that is notnot satisfying. Your lack of control may seem inevitable or impossible to change, but there is always little way to regain control over some aspect of your situation.
"First, identify exactly where you feel you are out of control, and then think about what you can and cannot change. You might be able to negotiate more flexible hours, request a transfer to a different team or location, or take on a project that you might be in charge of. Focus on what's negotiable and think of the rest as temporary, ”recalls Dr Stephenson. "If your situation is really pulling you down, taking small steps to find a new job more aligned with your passions can give you hope and optimism for a better future. Invest in something you do outside of work that is more fulfilling for you and that only you are in control ofcan also help you regain a sense of personal autonomy. "
3. Sleep 8 hours
”Impossible, you say? It sometimes seems impossible to me too, but aim for seven to nine hours most nights and you will feel more alert and capable, ”notes Dr. Stephenson. "research has shown that people who do not sleep not enough are more likely to miss work, have reduced productivity, more accidents and pay more for health care. Sleep deprivation has also " been linked to poorer organization, poorer personal health habits, less self-control, to decision problems. fabrication, suppressed immunity, and a subjective feeling of having to work harder to get things done.
"Get to bed earlier by going to bed 15 minutes earlier each week until you get there." Your circadian rhythm is designed to stop eating and start sleeping after dark, so honor that and you will feel and be healthier. Besides, what do you do when you could sleep? The dishes can wait and your health is more important than anything on a screen, ”says Dr Stephenson.
4. Eat Better
Waste for Weeds, sugar, foods high in fat, and processed foods can all lead to fatigue, brain fog, and reduced performance at work. A "study showed that late night snacking is linked to decreased performance at work. A "unhealthy diet is also reported to be decreases people's willingness to be helpful and increases withdrawal from others, two scenarios that can lead to more problems and stress at work. completely overhaul your diet, which may add more stress. Instead, try incorporating more whole foods into your diet: fresh vegetables and fruits, fresh seafood and meat organic lean, whole grains if they agree with you, nuts and seeds or yogurt and berries for a snack, or find a good quality protein shake. default instead of chips or candy.If you're trying to maintain a sense of confidence, control, and job satisfaction, it doesn't make sense to eat in a way that undermines your efforts.The link between stress and unhealthy eating behaviors is a feedback loop: Stress can lead to poor food choices and poor food choices can cause more of stress. Break the cycle! Think of it as a gift for yourself, rather than just another chore you have to do, and remember that the temporary false sense of stress relief you might get from junk food is misleading. It actually makes chronic stress worse.
Sitting at a desk all day can have a negative impact on job satisfaction and increase fatigue at work, according to a study "2020 , and a A "2021 study on the sedentary behavior of people working from home during the COVID-19 pandemic has shown that the length ofsitting during the day was directly correlated with a deterioration in work performance. To turn this effect around without quitting your job, invest in or create a standing desk and take frequent breaks to walk around, even for just 5 minutes every hour. Walking breaks throughout the day can be a better modifier to sedentary work than exercising once a day before or after work. While you can think of these 5-minute breaks as interruptions, what you are wasting work will be more than offset by increased efficiency, energy and job satisfaction.
Take a break
May you have a real vacation due to your business or just want to take a few days or long weekends to decompressEsser, see mental health care as a necessity rather than a luxury. "Research over the years has consistently confirmed that people report less stress and relief from burnout after taking a vacation. If budget or time constraints are holding you back, even a single day of rest and complete fun can make all the difference, and if you take a day like this at least twice a month, these benefits will accumulate. Or maybe you just need a break from work rather than a real vacation. If it is possible to take a leave or sabbatical and spend some time on a passion project, maybe now is the time. You can come back to your job refreshed and renewed. Or, if you have savings, you can even stop Unsatisfactory work can erode your physical health andIt's not mental over time, and something you really love may even be worth a pay cut, although who knows, it could possibly turn out to be even more lucrative if you do something you were born to do.