If your current workplace or line of work doesn’t fit in with your values, talk with your boss or co-workers about how you can restructure your work environment so that you can take on tasks that will benefit your career advancement or give you the most job satisfaction. If you’re unable to make any workplace adjustments, consider volunteering for an organization whose mission you align within a capacity that fits your ideal skill set. For example, if you work behind a computer all day but you find satisfaction in working with the public, sign up to volunteer at a fundraising event for a non-profit organization you support. If you’re able to, consider taking a step back from work until you are able to recharge. If necessary, explore your options for a new job that aligns with the values that give you purpose. [4] X Research source
For example, if exploring nature trails is one of the things that bring you joy but you’ve been working too much to get outdoors, you plan a day trip to a nature park, or make plans to walk a new trail before or after work.
When journaling about your stress, write down the date, time, and place of a stressful episode. Include details like what you were doing, who you were with, and how you felt physically and mentally when you became stressed. Consider ranking your overall stress level from 1 to 10 in each diary entry. Once you have compiled a few weeks’ worth of stress entries, pick a time when you are feeling calm to read your diary. Look for common themes, like if your highest stress levels occur in the same place or around the same people.
One easy mindfulness exercise is to focus on the sensation of your feet pressing against the ground, noticing how they feel without external stimuli. Practice feeling firmly grounded, then apply this technique during stressful situations to help center you and keep you present instead of letting stress build. Body scan meditation is a relaxing mindfulness exercise where you lie on your back with your arms and legs extended, palms facing up towards the ceiling. Focus your attention towards one end of your body — either working from your toes to your head, or your head to your toes — and pay close attention to each individual body part, noting the physical and emotional sensations that you are experiencing. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
To practice deep breathing, become still and take notice of your breath (it may help to close your eyes. ) Breathe in through your nose, thinking of intentionally sending air to your stomach as you do so. Hold this breath, then exhale through your mouth, pushing the breath away from you. Repeat these breathing exercises as needed, focusing on the movement of your breath and the sensations in your body as you do so. [10] X Research source
Some practices, such as yoga and pilates, incorporate mindfulness and breathing exercises that are also effective for combatting burnout. [12] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source
Find some time to unwind before bedtime so you’re not falling into bed immediately after a stressful day. Keep your bedroom dark and quiet, and turn off your phone and any other screens at least one hour before bed — cell phone screens trick our brain into thinking the artificial light is sunlight, which makes it difficult for your brain to fall asleep.
