The 7 Best Self-Care Tips to Deal With Burnout at Work
Job-related stress is hard to avoid, and it can be difficult to know how to deal with burnout at work. Luckily, these self-care tips can help you improve your wellbeing on (and off) the job.
If you’re feeling burnt out, you’re not alone. According to an American Psychological Association survey, three in five people reported negative symptoms related to work stress, like emotional exhaustion and physical fatigue.
And according to the National Alliance on Mental Illness (NAMI), stress can also lead to problems like:
Headaches
Fatigue
Digestive issues like upset stomach, diarrhea, constipation, and nausea
Muscle aches and pains
Trouble sleeping
But practicing self-care can help you manage these issues. Here’s everything you need to know about self-care, plus our top self-care tips to help you recover from burnout.
What is self-care?
First, it’s helpful to know the definition of self-care. It’s the habits that help you feel your best mentally and physically, according to the National Institute on Mental Health (NIMH). Acts of self-care can include activities, routines, or rest that support your wellbeing.
Per the NIMH, practicing self-care is linked to the following health benefits:
Improved mental health
Less stress
Lower risk for disease
Increased energy
Unfortunately, though, self-care is often overlooked. After all, it’s easy to get caught up in your busy life and forget to take care of yourself. But adding your favorite self-care tips to your daily routine (more on that in a moment) can help you reap the benefits listed above.
7 self-care tips to try
Self-care doesn’t look the same for everybody. Here are just a few ways you can support your total wellbeing:
1. Exercise.
Regular exercise can improve your physical and mental wellbeing. According to the NIMH, just 30 minutes of walking a day can enhance your mood and health.
And it doesn’t have to be walking. Any form of activity can trigger the release of stress-relieving hormones that help you feel your best, according to the NAMI.
Not sure where to start? Check out the free Stride app’s Deals tab to access exclusive discounts to gyms, fitness studios, and exercise programs near you.
2. Eat a nutritious diet.
Eating a balanced diet can also help you feel your best, according to the NIMH. This includes foods like:
Fruits
Vegetables
Whole grains, like oatmeal and whole-wheat bread
Healthy fats, like nuts or olive oil
Lean proteins, like chicken or tofu
This can be easier said than done, though — eating fresh food can be pricey. Browse the Stride app’s Deals tab for special discounts on food, like groceries, dining, meal prep services, and delivery.
3. Take care of your health.
Diet and exercise aren’t the only ways to prioritize your health. Health insurance gives you access to free preventative care and less-costly medical bills in the event of unexpected accidents or illness. That’s why getting health coverage is a form of self-care, no matter your age or health status.
4. Try therapy.
Health insurance isn’t just about your physical wellness. Some plans also cover mental health care, which can include therapy.
Talking to a therapist can help you deal with everyday stress, work burnout, and mental illnesses like depression and anxiety, per the Mayo Clinic. Therapy can also help you:
Fix conflicts with people in your life
Cope with big life changes
Cope with physical illness
Recover from trauma or abuse
Sleep better
5. Get enough sleep.
Getting at least seven hours of good sleep is key to your health, according to the NAMI. Per the Cleveland Clinic, here are some tips to help you get a solid snooze:
Go to bed and wake up at the same time every day
Turn off blue light devices (like your phone or laptop) before bed
Sleep in a dark, cool, quiet room
Avoid alcohol, caffeine, and big meals before bed
6. Build community.
Self-care also extends to your social life. That’s why connecting with your loved ones can help you feel your best, according to the NIMH.
7. Practice relaxation.
Taking time to relax can help you destress, per the NIMH. Here are some activities to help you unwind:
Meditation
Breathing exercises
Muscle relaxation
Journaling
