Life coach shares her tips for reviving yourself
As weary office workers return to work after the Easter break, many are finding themselves tired, stressed and a little burnt out.
For many, the break served as a busy, non-stop period of family gatherings - so returning to a high-stress environment and a mountain of emails can be overwhelming.
Here, FEMAIL looks at how those feeling burnt out at work can revive themselves over the next month and boost their performance and wellbeing moving forward.
Here, FEMAIL looks at how those feeling burnt out at work can revive themselves over the next month and boost their performance and wellbeing moving forward
BREATHE
Writing for Body + Soul, life coach and Next Evolution Performance CEO, Vanessa Bennett urges those feeling overwhelmed and burnt out to simply breathe.
'It's incredible what deep breaths can do to reset stress levels. Taking time to slow down and focus on your breathing calms down the fright/flight response which occurs in the amygdala in the brain,' she said.
'Due to our fast-paced and demanding lives, we often forget about the importance of stopping and breathing.'
Reach Out also recommends setting some time aside each day to switch off from technology and learning different ways to relax and unwind.
Reach Out recommends setting some time aside each day to switch off from technology and learning different ways to relax and unwind
KNOW THE DIFFERENCE BETWEEN GOOD STRESS AND BAD STRESS
Ms Bennett has also previously shared the differences between what she describes as 'good stress' and 'bad stress'.
It's important people learn to identify the differences between these in order to prevent a burn out.
Ms Bennett describes good stress as helping people 'get specific tasks done' and achieve 'good results', using the example of 'preparing for a meeting with a tight deadline'.
Bad stress on the other hand occurs 'when it's more difficult to attach the stress to a particular task'.
This is that overwhelming feeling that can then spiral into more serious issues like anxiety and depression.
Bad stress occurs 'when it's more difficult to attach the stress to a particular task'
Signs of a high burnout work culture People who: - Work around the clock to do whatever needs to be done to get great results - Are responsive to emails at all times of the day and night - Are made to feel guilty if they leave at certain times - Are only allowed to travel for work outside of work hours - Come to work when they are not well as taking sick leave is a sign of lower performance. (And then of course they get really sick and so does everyone else) Source: Next Evolution Performance
EXERCISE OR TAKE SOME LEAVE
Self-care is crucial to beating the office blues, with Ms Bennett recommending a quick walk on a regular basis or booking leave.
Exercise is key to 'resetting the body and mind' while a short break like a staycation is important for catching up on sleep, helping you refresh and giving you back a 'feeling of control'.
While many may not understand the need for a break after Easter, it's often important for some much needed 'me time' and relaxation without the stress of events and/or gatherings to organise.
Ms Bennett explained the importance of exercise on her blog, saying 'fatigue manifests across your body both mentally and physically'.
As a result, if you are mentally fatigued, you will be 'physically exhausted' and 'depleting more and more your energy credits without restoring them'.
Any form of exercise - from Ta Chi to CrossFit, is important to boost your confidence, boost serotonin, reduce stress and improve your mood.
Self-care is crucial to beating the office blues, with Ms Bennett recommending a quick walk on a regular basis or booking leave
LEARN HOW TO SAY NO
Ms Bennett urges people to 'learn how to say no' at work as it is important in easing over the top and demanding schedules.
And when you do, it's important you don't feel guilty about it.
'Start to pull back now while you're still in control, before it gets too late and you start to drown,' Ms Bennett said.
Ms Bennett urges people to 'learn how to say no' at work as it is important in easing over the top and demanding schedules
What to do if you are at the point of burn out? - Slow down and force yourself to take a break - Reach out for support, whether that's from friends and family, colleagues, or a health professional - Re-evaluate your goals and priorities, so that you tip the balance back to including activities that provide you with happiness More information on how to cope with burn out and chronic stress can be found on Reach Out
IDENTIFY THE SIGNS OF A BURN OUT
Whether it's yourself or colleagues, it's important to be aware of the signs of a burn out in order to stop it in its tracks.
According to Uplift Events, warning signs include unexplained absences, isolation, a decline in health and not taking lunch breaks.
Others include constant cynicism or negativity, working overtime and a lack of engagement with colleagues.
Reach Out also shared the common signs of burn out, including feeling exhausted and unable to perform basic tasks and losing motivation in all areas of your life.
Others include an inability to concentrate, feeling empty or lacking emotion, losing passion and drive, experiencing conflict and withdrawing emotionally.