Burnout: How to Spot it and How to Take Action

Burnout: How to Spot it and How to Take Action

Self Care for Burnout

Working smarter is the new self care. We have all heard the phrase “I’m burnt out”. From there, the go to advice is self care. This usually means relaxing without the burdens of our problems. While we could all use some rest and relaxation, that time doesn’t bring resolutions to our issues. Clarity and focus to manage burnout and circumstances around us, can be beneficial to spa and salon owners and their employees.

Many studies have been done about the effects of stress on the body and how it shortens our lifespan. It is a no brainer that we need to find ways to relieve stress, burnout and stress go hand in hand.

Getting Through that Heavy Feeling of Being “Burnt Out”

  • Following a plan of action can help you rejuvenate your passion and stay focused.
  • A recent survey conducted by FlexJobs and Mental Health America found that 75% of people have experienced burnout at work, with 40% saying they’ve felt pandemic burnout specifically.
  • In this post we will break down how and why a plan of action will prevent burnout and keep you focused.

What is a Plan of Action?

It’s a detailed plan of what you want, and how to get it. More importantly, it’s a mental map of how to get your head in the right place to reach your goals. This exercise is the opportunity to lay everything out and show yourself what needs to be accomplished, and ultimately keeps your thoughts focused.

Feeling burnt out takes a toll on your productivity and is a burden during times when you really need to focus. Journaling and planning is a proven way to free up mental space and relieve stress. There isn’t any room for racing thoughts or stress in an action plan, just strategy. Most of us feel relief from stress when we know how we are going to pivot out of a situation, and a plan of action is the best way to succeed and avoid burnout.

Manage your Time Efficiently

Let’s start with the basics. Everyone has to eat, sleep, and take care of themselves. Remember, you have enough time to destress. But it’s time management that can take the burden off worrying about your workload.

  • Cut the fat off time wasting activities like TV, and social media. Activities with better benefits include meditation, reading, learning something new and practicing presence. Activities like this are called eustress, which by definition means “good stress” they give you a sense of accomplishment and help keep you motivated.
  • Make a schedule for what you have to do and want to do. Don’t leave big gaps in your day. Set a timer on your phone for when you have an obligation or task, and start setting a pace for yourself to work.
  • Have a ritual for waking up and going to bed. Your habits send signals to your brain and will prepare you for the next task on your action plan.
  • Get enough sleep! Sleep is a vital and often neglected part of selfcare. Healthy sleep habits are essential in managing the body’s circadian rhythm which coordinates both mental and physical systems. Evidence has connected circadian rhythms to metabolism, weight, and mental health. In his article on September 25,2020 titled “Circadian Rhythm” Eric Suni says, there are indications that circadian rhythms have an important influence on the immune system as well as processes of DNA repair that are involved in preventing cancer.
  • Meal prep. I save time meal prepping for a few hours every week, on top of having healthy foods I can easily heat up. Prepping your meals will free up time you would normally spend cooking.
  • Exercise regularly. It clears your mind, pumps oxygen into your blood and can help you mentally reset when dealing with stressors.

Now the Big Stuff: How to Get Motivated

The biggest factor in making any action plan is getting to the root of what you want and why you want it. Making these things clear helps you maintain the motivation to follow through. Being clear about the details paints a vivid picture of where you are and where you want to be. Tony Robbins refers to this method as Rapid Planning Method (RPM). For this next part get something to write on and answer these questions.

  • What do you want? This is a personal exercise, be honest. What are the results you’re focused on?
  • Why do you want it? Understand your reasons. Get specific and personal.
  • Get specific about what you need to do to accomplish your goals.
  • When do you want things to happen? Give yourself a timeline and map out the steps and estimated time they will take.

Browse the internet for an action plan example and templates for more ideas on creating a successful action plan.

Achieving Results From Your Action Plan

Make your habits an unshakable part of your life. Working on your goals everyday is the fastest way to get there. It’ll be hard for worries to creep up when you’re already working on a solution. The biggest benefit to having a plan of action is that you are building momentum and habits. From your habits will come the ease of self care both professionally and personally.

Is Self Care Really Necessary When Dealing With Burnout?

The bottom line, it is. You’re getting mentally prepared for taking your next steps. It’s living life with control and purpose. Those are usually the things we feel like we don’t have when we burnout or go into a slump from work stress. Self care will always have its place, but let’s take the preventative steps to avoid burnout.

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