Are you feeling overwhelmed and burnt out at work? You're not alone. Burnout is a common issue in today's fast-paced workplaces, especially in the helping and service industries. There are effective wellness strategies you can implement to honor yourself and your body while at work. In this article, we'll explore 10 actionable strategies that can do at work and make a significant difference in your overall well-being. Before you read this list and think that it's all up to you to manage your burnout, I want you to know that you are not to blame for your burnout. Let's acknowledge the responsibility systems, oppression, and capitalism have on our mental health and stress responses.
With that being said, here are some ways to intentionally honor your wellness while at work to help soothe your nervous system:
Soothe with fluids as soon as I get to the office. Whether it is broth, water, coffee, or tea.
Mindfully drink my beverage away from my desk so I can engage with my taste sense.
Create a to-do list first thing in the morning (or read the to-do list you made the day before), prioritizing the most important items.
Take a deep breathing break for 1-2 minutes after each task, something that's emotionally activating (like a meeting) or when you remember.
Prioritize your body needs. This means if you need to use the bathroom, use it. Ask for a bathroom break or take one before your next task. If you tend to sit for long periods of time (like me), go on a walking break or do stretch videos. Check out this 5-minute chair stretch video. If you use a cell phone for work calls, go on a walk if you don't need your computer. Use headphones for enhanced privacy.
6. Move away from "working lunches." I'm calling myself out here too because I know how hard it is. But I do recommend to eat away from the desk you work on. Bonus points if you eat outside while getting some sunny vitamin D.
7. Set Clear Boundaries: Establishing clear boundaries between work and personal life is crucial. Define specific work hours and stick to them to avoid overworking yourself.
8. Promote Work-Life Balance: Encourage a culture of work-life balance within your organization. Support initiatives like flexible work hours, remote work options, and wellness programs to help employees maintain a healthy balance.
9. Incorporate joy and soothing into your day by doing things you enjoy on your breaks. Colleagues of mine used to take a weekly art class during lunch. At one point there was a movie club that met to watch 45 minutes of a movie for two consecutive lunch breaks. I like to draw and doodle at work on my to-do list or coloring books. Creativity is an essential way to destress and take your mind off of stressful situations. I created the Women and Boundaries Coloring Book and Journal to help me while I was working on my courage and setting limits. It got me through the pandemic
10. Seek Support: Don't hesitate to seek support from HR, a therapist, or a trusted mentor if you're struggling with burnout due to toxicity in the workplace. Your workplace might have an Employee Assistance Program (EAP) that can link you to extra resources so you can take care of yourself. Talking to someone can provide valuable insights and coping strategies. We are not meant to heal in isolation. Seek community to help you through this difficult time.
I talk about all these things and more in my Art of Burnout Recovery Self-Paced Course. Use code BURNOUT10 for a 10% discount
By implementing these 10 effective wellness strategies, you can work toward proactively managing burnout in the workplace and cultivate a healthier, more fulfilling work experience. Remember that prioritizing your well-being is not only beneficial for you but also contributes to the work that you do. If you're in the helping industry or do client-based, caregiver work, burnout is the #1 occupational hazard that has big consequences for your health. The better you take care of yourself, the better you will be to help others and the longer you will sustain the passion for the work you do.
With that being said, I will never invalidate anyone who says that they come from a toxic workplace and no amount of self-care will reduce the stress. In those cases, I still urge you to self care and reflect on the different choices you have and know that you have a very difficult decision to make. And I hold that type of burnout so close to my heart, because I definitely understand the impact of toxic and prolonged stress on the body. Know that you are not responsible for the burnout that comes from systems that perpetuate racism, white supremacy, and capitalism. And at the same time, do what makes your soul feel joy, safety, grounded and healthy.
Download these 8 free Coloring Pages that you can use at work. They're in English and Spanish. Feel free to use them on your own, with co-workers or even clients.
Links provided for the products I use and wholeheartedly recommend (some are affiliate links, which means if you purchase through my link, I receive a small commission at no extra cost to you):
Dr. Kellyann Bone Broth (great for gut health)
Ryze, mushroom coffee and tea - Get 10% off (anti-inflammatory and other benefits)
Burnout book by Amelia and Emily Nagaski (book recommendation)
I wish you well and hoping you have a little bit of time to replenish.
Sofia