8 tips to perform at your best


In an always-connected world, it can be difficult to take a break for self-care, even when you need it.

If you suffer from burnout, you may feel drained both physically and emotionally, which makes it difficult to give your all in your daily activities.

We’ve partnered with Integrative Therapeutics, a maker of science-based supplements designed to help achieve optimal health and previously only available through healthcare professionals, to bring you tips for coping with burnout and regaining optimal functioning. .

Knowing which tools and habits work for you when dealing with stress can help you prioritize your well-being and prevent burnout.

Coping strategies can be direct and action-oriented or indirect and emotion-oriented.

Taking an action-centered approach means that you confront the cause of the stress by making concrete changes, such as:

  • set limits
  • manage your time
  • find solutions to directly improve the problems
  • assign tasks to others who can help

An emotion-focused approach focuses on managing your emotional response to stress. Some ways to do this may include:

  • connect with others
  • practice meditation
  • to exercise
  • participate in leisure activities
  • speak with a mental health professional

Integrative Therapeutics Cortisol Manager is designed to promote relaxation and calmness to promote restful sleep.*

*This statement has not been evaluated by the Food & Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.

The discoveries of a study 2021 of 650 Finnish women suggest that a balanced diet is associated with lower burnout symptoms.

A healthy diet can help support your immune system and may have protective effects against depression and chronic conditions like type 2 diabetes and heart disease.

To increase your nutrient intake, try eating whole foods like:

  • fruits
  • vegetables
  • nuts
  • whole grains
  • fish
  • legumes

And keep processed foods, sugars, and saturated fats to a minimum.

Have you ever been particularly glum after a bad night’s sleep? Or have you had trouble concentrating at work because you stayed up all night watching an exciting new show? When you don’t get enough or good sleep, the day-to-day activities of life can feel overwhelming and exhausting.

According to Centers for Disease Control (CDC)adults over 18 should get at least 7 hours of sleep per night.

Research from 2021 also finds that quality sleep is associated with improved mental wellbeing. On the other hand, poor quality sleep, shorter sleep times, and insomnia are linked to higher rates of burnout.

Getting enough quality sleep is crucial for your physical and psychological health. Lack of sleep can have consequences such as:

  • a weakened immune system
  • impaired motor skills
  • inflammation
  • heart problems
  • anxiety
  • the Depression
  • memory problems
  • difficulty concentrating

Whether it’s setting boundaries at work, in your social life, or with your family, knowing your boundaries can help you protect your mental health and focus on your own needs rather than just the needs of others.

Wondering how to set effective boundaries? Here are some strategies to try:

  • Communicate your needs clearly and firmly to others.
  • Give yourself permission to say no.
  • Create time limits.
  • Give yourself permission to take a break.

Research from 2017 links participation in leisure activities to better quality of life and higher job satisfaction.

Perhaps you feel more relaxed after physical activities like a game of tennis, yoga, or hiking. Or maybe you prefer more passive hobbies, like watching funny movies, reading, or listening to music.

Whatever relaxation means to you, taking the time to decompress can help you feel invigorated and better equipped to deal with everyday stress.

Like sleep, exercise is important for many aspects of overall health.

There is a huge amount of to research that links exercise to a longer, healthier and happier life, according to a Research Review 2018.

Exercise can help delay the risk of chronic disease and also promote better mental well-being. Evidence from the review shows that aerobic exercise, resistance exercise and mind-body exercise can all improve symptoms of depression.

What is the ideal time to move?

The CDC recommends adults get 150 minutes of moderate-to-vigorous physical activity per week, plus strength-training activities 2 days per week.

Here are some examples of aerobic exercise you can try:

  • functioning
  • while walking
  • bike
  • swimming

Here are some ways to practice resistance exercises:

  • lifting weights
  • use resistance bands
  • reformer pilates
  • bodyweight exercise

If you’re feeling stressed, you might want to hang up your phone and turn off the news on your TV (or change channels).

Studies suggest that consuming media that exposes you to disaster information can have a negative effect on your mental health. A study 2020 involving 512 Chinese college students found that those who used social media frequently were more likely to have poor mental health.

A 2020 study suggests that social connectedness can translate to better mental wellbeing and a reduced risk of depression.

Sometimes talking with someone about your feelings can help you feel better. Connecting with a friend, family member, social group, or support group can make stress management easier.

If you need a little extra help managing your mental health, a licensed professional such as a therapist can help you find the best stress coping strategies and work with you to reduce symptoms of burnout. professional.

When life seems overwhelming due to chronic stress from work and personal responsibilities, it can be natural to experience burnout.

Taking steps to deal with stress and burnout can make you feel better and perform at your best.

If you need a little extra help dealing with burnout, a licensed mental health professional can help you get back on track.


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