IDENTIFYING TRIGGERS is the first and the most essential step to manage the stress. TRIGGER could be of various types right from daily ROUTINE STRESS, like getting ready for work in time, managing household chores, traffic jams, work deadlines to ANY CHANGES IN LIFE. Sometimes, even positive changes can lead to stress. Example: Transitioning to a new role in the family after marriage with new responsibilities, change in job or relocating to a different country. Even TRAUMATIC EVENTS such as accidents, abuse, or the loss of a loved one, can trigger intense stress reactions and have a profound impact on our well-being. Once, you are able to identify the triggers ,you can work on the various coping mechanisms to deal with these stressors.

I have learnt that more we travel in the journey of self awareness, better it becomes to understand the triggers of burn out. For me, some of these are signals: 1. Feeling like snoozing the wake up calls in the morning and taking an off. If I start feeling it everyday, it is a trigger 2. When I feel like opening up travel sites in search engines 3. If laziness takes over after returning from work 4. If i start thinking more of excuses or start procrastinating All these are signals that I am experiencing burn-out & I must take the necessary action. These also tell me that I must dive deeper to find out the causes of burn out and simply opt for a break, reviving my mind.

Burnout is very real and damaging. It's important to have simple ways of managing and reducing stress before you get to the point of burnout. For me, I make time to listen to a guided meditation 6 days out of 7. It's just 20 minutes of my day and leaves me feeling refreshed. Regular meditation has huge benefits and is honestly one of the most effective stress busters I've found. I also make time to walk in nature 3 or 4 days a week. Find what works for you, whether that's exercise, doing something creative, meditations etc. Computer games and screens, unfortunately, add to our stress levels. But things like adult colouring books, painting, creating things, playing an instrument have a meditative effect on our minds.

What I've learned from my patients: alongside stress management, there exists a vital need for bolstering physical energy reserves. Commence with deep breathing exercises to enhance the circulation of your body's own energy. Ancient practices such as Tai Chi or Qi Gong are helpful for energy cultivation. In cases of profound burnout, it may be insufficient. The use of red and near-infrared light therapy is remarkable not only for enhancing mitochondrial function but also for promoting mitochondrial genesis. Additionally, various forms of biophysical modalities, including electrical and neurostimulation, can be beneficial. Lastly, integrating meditation practices can aid in detachment and refocusing, giving a renewed perspective on life.

Take a break - few mins, few hours, few days, sabbatical - as necessary.. Do something different before getting back, return with a fresh mindset willing to see and do things differently. Work on skillset, toolset and most of all mindset.

Setting boundaries is crucial. But you can not set boundaries without understanding your needs clearly. And this take a bit of work and self-reflection.

As we all know, excess of anything is bad. Here, we need to strive for a balance and set boundaries for our well-being. We need to prioritize our well-being by indulging in some self-care practices like meditation, journaling, indulging in our hobbies or things that energize us etc.

Establish clear boundaries around professional and personal life and make sure that you respect those boundaries. This may include not taking on additional work. Not answering work calls after your assigned work hours. Not constantly checking your work emails. Personally this may also include limiting screen time and adhering to a good sleep hygiene routine and focusing on self care.

Resetting priorities can go a long way in helping avoid and manage burnout. We tend to sleepwalk through our routines, going through the motions without a single thought spared for our feelings and well-being. Simply pausing and observing how we spend our day can sometimes help us reset our priorities and redistribute our time in the service of our own selves. Work is essential. But it has no meaning if we are unable to preserve the self. Prioritizing our feelings, our health, and our mental and emotional well-being is good not only for our personal lives but also for our professional longevity. The first step towards managing burnout is to stop sleepwalking and start spending our days more mindfully, and eventually more meaningfully.

Self-care isn’t selfish—it’s a vital part of creating a good life for ourselves. One should incorporate healthy practices that gives us a feel good factor, and make them a regular part of our daily routine. Engage in activities like mindful meditation, deep breathing, exercise and playing favorite sport. Eat nutritious diet and have restful sleep. Allow oneself to feel and process emotions. Journaling, talking to a friend, family, replacing negative self-talk with positive affirmations will boost self-esteem. Engage in creative activities like painting, writing, playing an instrument,as these activities nourishes the soul. Escape into a good book. Reading allows your mind to explore new worlds ;also create playlists that uplift your mood.

Self-care is really crucial because it helps you to maintain physical, mental, and emotional well-being. It involves taking deliberate actions to prioritize your own needs, reduce stress, and prevent burnout. By practicing self-care, people can improve their overall quality of life, increase resilience, and better cope with the demands and challenges they face.

Prioritize self care by setting boundaries. The ability to decline requests without elaborate explanations is a critical aspect of self-care, particularly for women. Social norms often place the onus of caretaking and emotional labor on women. By mastering the art of "NO," women can establish healthy boundaries and prioritize their own well-being.

1. Sleep well 2. Give yourself 15 minutes per day and meditate to clear your mind. 3. Give yourself 15 minutes per day and walk outside to relax. 4. Give yourself 15 minutes per day and prioritize work list and give priority to urgent and important first. 5. Be patience and be positive. Everything take right time and planning.

My suggestions coming from burnout (actually roasted out) are these: 1. Step back, look at yourself and know what exactly is responsible for your burnout (cognition and meta cognition) 2. Can you scale down and or put some space between you and it. (In my case I was doing too much trying to change a system that wasn’t ready to change), so I borrowed from stoic wisdom and worked changing me/modifying my reaction to the situation. 3. I focused on personal growth and development: doing only what’s needed to get by as I recovered. I have put wellness on the only burner and I’ll keep talking about burnout for those who care to listen and not sure I’ll get blue in the face. Lots more, I did but these I consider some of the most important. Xoxoxo

Taking small breaks throughout the day is essential for maintaining both physical and mental health. Incorporating simple activities like short walks or opting for the stairs instead of the elevator can make a significant difference. Setting aside our phones for a while can also provide much-needed mental peace and clarity. Even something as routine as walking to refill your coffee or tea or filling up your water bottle can serve as refreshing pauses. These breaks within the day are invaluable for rejuvenating our energy and focus.Additionally, it's crucial to schedule longer breaks every few months, around every three months or so.By prioritizing these moments of rest and relaxation, we invest in our overall well-being and happiness.

When we are in burnout, the thought of taking breaks usually causes more stress. Stress of being behind, stress of not meeting expectations, stress of having to explain to others why we need to take a break. However, it is critical to take breaks. This allows your bodies stress reaction to lessen and cool. When we are in chronic stress we never let our nerves relax and we get burnt out. If those above things worry you remember this, taking breaks is normal, the world will not come to a hault if you take a break, and much if the expectations that we think people have are in our own head. This requires a mindset shift but an important one. The mindset is, I take breaks so that a can be healthy and perform optimally.

To be honest: in the past a regular vacation is a great way to prevent or to heal from burnout. When you live in an area in which nature is close it is great to go outdoors every day, to take even short walks to regenerate. I also find it helpful to have classical music playing in my pauses. A regular way to find relaxation in the evening (which is regenerative) should be part of an individual program when exhaustion is an issue.

Am erholsamsten sind Pausen außerhalb des Arbeitsortes. Während der Arbeitszeit kann man z.B. Mittags für einen Spaziergang das Gebäude verlassen. Nach der Arbeit sind Bewegung und soziale Kontakte sehr ratsam, um Abstand von Arbeitsthemen zu bekommen.

Don’t forget to play. There is a part of us that will never feel satisfied without doing something that we know to be fun. Often our extracurricular activities turn into more work, going to the gym (to be in better shape), hiking (to find the next big challenge), running (to beat our old time), sports (to win). If we forget to play, we forget a huge part of who we are and nothing will ever feel good enough, no achievement can replace our inner child.

I would rather you reassess your values (or assess them for the first time). Starting with values before goals allows you to understand how you really want to live - and then you can create or update goals to be in alignment with what your values are. Oftentimes, without this backing, we are creating goals that we don't even want and then we're confused that reaching them doesn't feel as good as we expected. Values first. Goals Second.

I think it is very important to reevaluate our goals periodically. Things I was passionate about at 30 were not the same at 40. Feeling burnout could mean you need a change, an opportunity to try something new.

Check and ensure that you are not doing so many things per time. Do what you can do and do the rest later. Doing a lot per time may cause stress

When experiencing burn-out, it can be really helpful to re-think or re-assess your values and goals and your current position. Was the path you were on in line with your beliefs and values? or did you have to do something that was inconsistent with them? Sometimes doing certain things that we do not believe in can be draining for us. This is a good opportunity to reassess our goals which has 2 benefits. Either you will learn that you need to set new goals based on your boundaries and commitment. Or you will be able to renew your passion for what you are doing. This exercise remind you why you went down the path in the first place and you can go back to your commitments with an energized perspective.

Goals change. You either hit the goal or remeaure for success based on feedback. Many people promote goal setting, and rightly so.. But without reasseing your goals you are removing the motivation and purpose behind the goal and are blind to opportunities that have been afforded you since setting them.

Seeking out and nurturing supportive relationships contribute significantly to our well-being. Social connections act as a buffer. Whether it’s coworkers, neighbors, or friends, even a handful of supportive people can make a difference. Strong social support improves self-esteem and autonomy, making us better equipped to handle problems. When we share our feelings, receive empathy, and feel valued, it minimizes the effects of stress. Turning to knowledgeable or experienced individuals in our support network helps us respond effectively. They can guide us through challenging situations and provide valuable insights

When in burnout, we usually think we just need to handle it so we psu people away. One of the signs of burnout is social isolation. This itself it counter to what the social safety net is meant for. Your support network is probably already aware of your change in behavior and is waiting for your to ask for help. Asking for help is not weakness, but a sign of insight and strength. So use your social network or create new ones with those who have been where you are and recovered. Seeing that you are not alone and that you have support can reduce the load of stress you are carrying. Remember you are not alone.

Es ist wichtig das Du mit einer vertrauten Person über die Dinge sprichst, die Dir die Energie rauben. Das hilft Dir, alles zu verarbeiten und eine neue Perspektive zu gewinnen. Außerdem ist soziale Interaktion immer gut für die Stimmung.

Cultivar conexões não se trata apenas de expandir uma rede profissional; é sobre estabelecer laços significativos que ofereçam apoio emocional e mental. As conexões humanas, seja com colegas, mentores, amigos ou familiares, servem como um lembrete de que ninguém precisa enfrentar seus desafios isoladamente. O ato de compartilhar experiências, trocar ideias e simplesmente desfrutar da companhia de outros pode iluminar soluções inesperadas para problemas complexos e abrir portas para novas oportunidades. Em um ambiente que muitas vezes promove a competitividade, reconhecer a importância da colaboração e do suporte mútuo pode ser transformador.

Our social health plays an important role in our overall health and wellbeing. Yet when we feel burnout or low we tend to push away people, who could offer a safety social net. Remember talking to people and expressing yourself to someone you trust can be a very powerful source of relief. It may not solve the problem you are facing but you may feel lighter, like a burden is off your chest. In Urdu we call it: Dil halka karna, or to lighen/remove weight from your heart. There are 2 effective ways we can go about cultivating connections among others. The first is to communicate in a way that is respectful, yet assertive. The next is to listen to others with empathy so that they are also there for you when the need arises.

Nothing is worth your health. We have a quote in our language “The world is, if you are”. Remember that the world exists for you if you are in it. Take care of yourself

Sensory up regulating strategies - an uplifting smell, sharp citrus tastes, movement that activates your balance receptors with head movements or movement bursts with speed changes like star jumps or burpees. Heavy muscle work like planks or wall squats and pushups. Crunchy healthy snacks; celery, carrot and sharp or spicy dips. Music that is upbeat.

Burnout doesn't happen overnight. It's a slow build of things stacking up over time like dominoes. And it can take months, a year, or more to recover once you've hit full blown burnout. 🔥 Give yourself grace as you're healing and recovering. It's a process.

Go to a quiet place, sit and take deep slow breaths. This is a proven technique to calm ourselves down. It also helps to go to a happy place in our minds while doing the breath work.