Self-care isn’t selfish: Essential practices to prevent burnout and thrive

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Burnout is widely recognised as a condition resulting from chronic workplace stress that has not been successfully managed. It often extends beyond work – impacting our personal lives, relationships and overall wellbeing. To prevent burnout, it’s important to take a proactive approach that prioritises your mental, emotional, spiritual and physical wellbeing to be able to live a compassionate existence.

By Debbie Green

Understanding burnout

Burnout is characterised by several different symptoms including emotional exhaustion, cynicism, reduced sense of accomplishment, tiredness, disconnect from work or personal responsibilities and a noticeable decline in productivity. Left unaddressed, burnout can lead to serious mental and physical health issues, including anxiety, depression and chronic illness. Recognising the signs early is crucial in preventing its long-term effects.

As a wellness coach who spends time with clients helping them to prevent burnout, my top tips for you include:

Prioritise self-care

Self-care is not a luxury; it is a necessity. Engaging in activities that rejuvenate the mind and body, such as exercise, meditation, reading or spending time in nature, can help reduce stress. Small but consistent self-care habits can make a significant difference in preventing burnout.

Set healthy boundaries

One of the key contributors to burnout is an inability to set boundaries. ‘No’ is a full sentence! Learning to say ‘no’ and protecting your time is essential. Avoid overcommitting and establish clear limits on work hours to maintain a sustainable routine. Setting expectations with colleagues and loved ones can help create a more balanced approach.

Cultivate mindfulness and emotional resilience

Practicing mindfulness through meditation, deep breathing or simply being present in the moment can significantly reduce stress. Emotional resilience can also be strengthened by reframing negative thoughts, focusing on gratitude and seeking support from loved ones or professional support when needed. Journaling or reflective practices can also be beneficial in managing emotional stressors.

Nourish the body and mind

A balanced diet, adequate sleep, proper rest and downtime plus regular exercise play a vital role in preventing burnout. Ignoring these things can exacerbate stress and fatigue, making it more challenging to cope with daily demands.

Foster supportive relationships

Human connection is essential for emotional wellbeing. Surrounding yourself with a supportive network of friends, family and colleagues can provide encouragement and perspective during stressful times. Joining social activities and spending quality time with loved ones can also help to improve overall happiness.

Engage in purposeful activities

Engaging in hobbies, volunteering, pursuing new skills, learning opportunities or creative pursuits can reignite passion and motivation. Finding meaning outside of work or obligations can provide a sense of fulfilment, purpose and joy.

Investing in yourself is not just about preventing burnout – it’s about thriving in all aspects of your life, to stay balanced, fulfilled and resilient in the face of daily challenges.