A burnout can occur when you least expect it. Perhaps you’ve overworked yourself. You’re juggling too many roles. You’re handling more than you can manage. You’re brain is constantly on over-drive and you’ve worked yourself to the brink of exhaustion.
It’s not uncommon to hear this in Singapore. In a time and age where we’re constantly pushing ourselves to strive and work for more, a burnout can occur at any time, anywhere.
Or perhaps you’re one of those who’s on the edge of experiencing a burn out and you’re well aware of this. And that’s why you’ve found yourself here. Reading this very article.
Well here’s something to cheer you up! This article is meant to tell you how to prevent yourself from a burnout. If stress, worry, and dread is what you’re experiencing now, then here’s 4 powerful things you can do to beat the dreaded burnout!
1. Go Off The Grid
One of the best ways to de-stress and take a breather is to simply disconnect.
Allocate time after work for yourself to indulge in the things that make you happy. Let your employees and clients know that you’ll be unavailable after a certain time and use that time to disconnect electronically.
You could occasionally organise a trip to your favourite holiday destination and leave work behind.
If this is unrealistic then you could allocate certain times after work or during your vacation to check on e-mails, draft briefs, work on reports and more. But you should have a cut-off period to allow yourself sufficient rest and recovery.
One of the best times to disconnect is before you hit the bed.
The blue light emitted by screens on your mobile devices will restrain the production of melatonin, the hormone that controls your sleep/wake cycle or circadian rhythm. Reducing melatonin makes it harder to fall and stay asleep. Read more about how technology can affect your sleep cycle here.
Therefore, being discipline and keeping your electronics away from the bedroom is one of the best ways to disconnect at the end of the day.
2. Health is Wealth [restrict]
One of the best ways to know if you’re burned out is to pay close attention to your health. Being stressed mentally and emotionally will eventually reflect in your physical being.
Stress occurs when your cortisol levels are high. Cortisol is also known as the stress hormone and even regarded as ‘public enemy no.1’ according to this article by psychologytoday.com
Scientists have known for years that elevated cortisol levels interfere with learning and memory, lower immune function and bone density, increase weight gain, blood pressure, cholesterol, heart disease… The list goes on and on.
To keep your cortisol levels at an optimum level it’s important to incorporate exercise and a well balanced diet into your lifestyle. Again, allocate time within the day to get a workout done. Whether it’s spinning, running around your neighbourhood, joining a zumba class, weighlifting and more, allocating simply 30 mins in a day for your physical health is integral and certainly rewarding in the long run.
3. Build a Support System
When you’re overworked and feeling exhaustion you may feel the need to isolate yourself.
While making time for yourself is great, isolating yourself from close family members and friends may work to your disadvantage instead.
Therefore it’s necessary to surround yourself with a group of allies to fall back on in times of pressure. Spending time with those who care about you helps you to retreat from the exhaustion of work, while remind you relax and have fun.
If you’re one of those who doesn’t have an immediate support system, you could use platforms like Meetup. Meetup is a social platform that allows users to schedule events, form communities and build connections. There are tonnes of community groups that business owners like yourself can join and ultimately find that support system to keep you going.
4. Engage In De-Stressing Activities
Sunny Singapore is never short of places and things to go to and do in order for a quick de-stress. Check out these peculiar but effective activities that you can do to beat the dreaded burnout!
Art Jamming at Arteastiq
Unleash your inner picasso at Arteastiq, located at Plaza Singapura, Mandarin Gallery and more. Here, they provide you with everything you need for freestyle painting, including a 50x50cm or 60x80cm canvas, brushes, acrylic paints and sponges. Each session is three hours long, and comes with a complimentary beverage (an alcoholic concoction is probably a good idea if you need some mental stimulation). There are also samples of great artworks for the uninspired. (source- https://honeycombers.com)
Find out more about Arteastiq here.
Destroy Random Objects at The Fragment Room
Known as Singapore’s first Rage Room, The Fragment Room is a rage room where you are encouraged to let down your walls and release your inner frustrations. Starting at $38, Singaporeans can drop by their outlet at Balestier road, choose a package of your choice and starting destroying away, complete with a wooden bat. Ever dreamt of throwing a television or handphone to the ground and starting beating it up? You can do just that here. (source – https://thefragmentroom.com)
Create A Mini Garden at The Orijean
Plants have been scientifically proven to elevate moods, increase productivity and restore calm in your environment.
Activate your green fingers by building your own mini garden or terrarium at The Orijean. Designed with the concept of minimalism in mind, The Orijean offers a range of plant terrariums to DIY kits to terrarium workshops for you to get started.
Find out more about their packages and offerings here.
In all seriousness, experiencing burnout is a case that shouldn’t be taken lightly. But rest assured that these tips will be able to alleviate the symptoms that result in a burnout.
One thing you can start doing right now is to watch the video below that will act as a guide for you to relax and simply breathe.