How do you deal with burnout

Prevent burnout

Burnout (page 3/5)

Everyday advisor for more enjoyment and peace

The following eleven tips can help you to find peace and to keep it calm in everyday life:

To keep moving

The modern service society brings with it unnatural conditions for people. Sedentary activities need a counterweight. To start with, half an hour of exercise two to three times a week is sufficient. Whether you prefer to go for a walk or ride a bike, walk, jog or play a bit of badminton is up to you. Please refrain from performance specifications or time corsets. You can also walk or ride a bike every day, or at least occasionally do without the car or public transport.

Create small islands of retreat

Give yourself 15 to 30 minutes to relax. Listening to your favorite music, watching a sunset, enjoying a drink in the sun or taking a little nap, these are options that are easy to implement.

Sleep works wonders

Anyone who wants to be resilient during the day needs enough sleep. Allow yourself half an hour to a full hour more sleep than you normally plan in your daily routine. Even if you think you no longer need it, try it for a few weeks so that the body can change its sleep rhythm.

Those who have the opportunity during the day can treat themselves to a "power sleep". About 10 to 20 minutes of relaxation on the sofa or on a comfortable chair help the body to “take a breath” in between and to overcome the tiredness of the first digestive phase after eating.

Before you go to sleep, avoid action films and crime novels and choose light reading instead. If the weather permits, you can take a little evening stroll before bed. Alcohol and heavy meals in the evening worsen the quality of sleep. Bring your meal times a little earlier, the effect will be noticeable.

Conscious nutrition

Even if you are not a muesli or raw food fan, you can be more conscious about your diet. Take your time to eat, consciously sit down at the table and avoid “snacks on the go”. Your stomach will be happy about chopped up food and thank you for the fact that over-acidity due to too big bites will decrease.

If you like table decorations, a nicely laid table will help you enjoy your meal more by itself.

Giving away time together for the partner

If you have the feeling that you never spend time together with your partner on the weekend or in the evening with the “pleasure factor”, treat yourself to an appointment for two. It is best to have a fixed evening during the week or “Saturday afternoon” that you dedicate to your partner. If you are on shift work, you can always make an appointment the weekend before.

Incorporating rituals into everyday life will help you relax better. If it is good for you to cook together and then enjoy it, choose this option. Or do you like to play a board game? Talk about matters close to the heart and personal topics for which there is often no time in everyday life.

One day a week without work

Even if your schedule is full or family and friends complain that you don't see each other enough: Make sure that one day a week is free from work, computers, major cleaning activities and obligations. The effect is noticeable because your energy level drops for a day and recovery can occur.

Savor the touch

People who have just fallen in love are often observed - they hang out and often exchange tenderness. Return to "first love" and give yourself the time and the calming effect of touch. Tenderness, massages or a long hug bring closeness and calm.

have fun

If you feel that there is not enough joy in your life, meet people you are comfortable with. Enjoy fun conversations without any deeper meaning. Or go to places like improvisational theater, watch a funny movie, or go to a cabaret to have a lot of free laughter. Because laughter relieves stress, strengthens your immune system and stabilizes blood pressure.

Reduce constant availability

Whether telephone, e-mail or social media, many people have long felt that being available via a wide variety of communication channels is overwhelming. Treat yourself, where possible professionally and privately, to cell-free times or consciously leave your PC off for a day at the weekend. Turn the phone off at night, turn off the phone, and don't take it into the bedroom.

Tips for everyday work in the office

When you feel that you are overworked, take care of your busy schedule. Take deliberate lunch breaks, plan times for day-to-day business and determine "post times" for your correspondence and emails.

If you have evening appointments, keep one or two evenings a week privately for yourself or your partner. If necessary, reduce volunteer work for a while or break away from certain offices.

At conferences or business appointments, you can use the breaks for yourself instead of devoting them to emails or cell phones. The breaks are really breaks!

Relaxation technique

Learning a relaxation technique and using it regularly will help you relax more. This will reduce tension and make you more resistant to everyday stress or certain situations that would upset you.

The selection of techniques includes yoga, autogenic training or breathing techniques. When choosing a relaxation technique, make sure that it fits your type and needs.

Download the "Everyday Guide for More Enjoyment and Peace" here.