The holidays are now over & it’s time to assess the past year- Are you working too much? Are you feeling fatigued & stressed on a regular basis? Are you isolated & withdrawn from friends/family? Are you experiencing a low mood or poor sleep? Are you having difficulty concentrating or feeling unmotivated? If you answered yes to any of these questions, you may be experiencing burnout.
Burnout is physical, mental & emotional exhaustion that can be a result of overworking both at your job & in your personal life at home (parenting, caregiving, running a household). It manifests as intense chronic stress that is never ending resulting in feelings of emptiness, depression, irritability, anger & hopelessness.
So, this year instead of making New Years’ Resolutions, challenge yourself to increase your level of selfcare instead. Engaging in physical, emotional, mental, spiritual & social selfcare is the best gift you can give to yourself. It is a way to set yourself up for continued happiness, success, growth & productivity in all areas of your life. It’s time to put your health first!
Here are some tips on how to begin incorporating self-care into your daily routine:
1) Spiritual Self Care – Nurture & love your inner spirit. This could mean practicing your religion & strengthening your faith by engaging in rituals, services & prayer. For others, spiritual connected to the universe might look like meditation, walks outside in nature & yoga. Another great way to connect spiritually is to connect with like-minded individuals that share the same beliefs as you. Journaling is an excellent way to walk the path of self-reflection in an effort to grow & connect spiritually. Choose what feels most natural to you & begin to nourish your spirit.
2) Physical Self Care – The mind & body are closely linked therefore when you take care of your physical health, you will feel & think better as a result. It’s important to maintain good sleep hygiene & get 7-8 hours of sleep a night. If you aren’t sleeping well, assess what changes can be made to your physical environment. The food & drinks you choose to consume greatly impact how you feel. Therefore, it’s important to follow a diet of nutritious whole foods & to limit calorie dense, sugar laden junk foods. Begin an exercise routine that is right for you, whether you engage in daily stretching, walking or activities at the gym- keeping the blood flowing with movement is essential for your selfcare journey. Be proactive with your health. This means going to the doctor for preventative well visits, as well as taking medications & supplements as prescribed.
3) Mental Self Care – Your thoughts create your feelings & lead to your behaviors. Therefore, it’s important for your inner dialogue of self-talk to be positive as often as possible. How can you expect to feel good if you are constantly thinking negatively? Actively engage in cognitive restructuring by identifying any negative thoughts that come into your mind & replace it with something positive. Be loving, compassionate & accepting with yourself. Engage in activities that will strengthen your mind such as puzzles, crosswords, trivia & sudoku. Interested in learning something new? It’s time to sign up for that Italian class at the community center!
4) Emotional Self Care – This is the time to become aware of the emotions you are experiencing. Use a journal to begin exploring – acknowledge your feelings, allow your emotions to emerge, accept your emotions, explore how these emotions cause you to behave, be non-judgmental & loving. Start a gratitude list to identify something each & every day, big or small that you are truly grateful for. Take a small break & engage in a brief meditation in order to center yourself. Practice mindfulness in order to live life fully present and aware.
5) Social Self Care – Humans are by nature, social creatures that crave connection with others. If you have been isolating, it’s time to make plans to get together with some friends. Watch a movie, enjoy a meal together, attend a party, call a friend, go walk around the mall, attend services at your place of worship or join a hiking group. Although alone time can be very therapeutic, it is important to remember that our wellbeing also relies on social connections.
Seeking additional support in coping with burnout and developing more self-care? Click here.
