7-Day Kickstart Plan to Beat Burnout and Reclaim Your Energy

Feeling mentally and physically drained from work or daily responsibilities? You might be experiencing burnout, a state of chronic stress recognized by the World Health Organization (WHO) as a serious issue related to the workplace. Burnout isn't a medical condition, but it can significantly impact your mental and physical health if left unaddressed.

Research, including a 2012 study in the Journal of Organizational Behavior, even links burnout to increased risks of mental and cardiovascular disorders. Fortunately, you can begin to break the cycle of burnout with small, strategic steps starting today.

Here's a 7-day plan to help you regain your energy, improve your outlook, and start feeling like yourself again.

Day 1: Take a Moment to Breathe

A simple yet powerful way to combat stress is through deep breathing exercises. Stress often triggers shallow breathing, but taking intentional, deep breaths can calm your nervous system.

• Try this technique: Breathe in slowly for a count of three, then exhale for a count of six. This helps activate your parasympathetic nervous system, which signals your body to relax, according to Harvard Health Publishing.

Day 2: Shift Your Mindset

If every day feels like an uphill battle, it might be time for a mental reset.

• Practice Cognitive Restructuring: This Cognitive Behavioral Therapy (CBT) technique involves identifying negative thoughts and replacing them with more realistic, positive ones, per the American Psychological Association (APA).

• Try meditation: A 2019 study in the Journal of Occupational Health Psychology found that employees who meditated daily for eight weeks experienced reduced stress and improved workplace wellbeing benefits that lasted for months.

Day 3: Embrace Nature Therapy

You don't need a vacation to recharge just step outside.

• Why it works: A 2019 study in Scientific Reports found that spending at least 120 minutes in nature per week significantly boosts health and wellbeing. Whether it's a park, garden, or a walk around the block, nature offers a quick and effective escape from stress.

Day 4: Prioritize Sleep

Lack of sleep can exacerbate burnout, impacting your mood, judgment, and overall health.

• Optimal rest: Adults generally need 7 to 9 hours of sleep per night, while those over 65 may need slightly less, according to the National Sleep Foundation.

• Tip: Establish a calming bedtime routine dim the lights, read a book, or practice relaxation techniques to ensure quality sleep.

Day 5: Work Smarter, Not Harder

Instead of pushing yourself to the limit, focus on managing your workload more effectively.

• Set priorities: Create a daily schedule, break large projects into smaller tasks, and allow for regular breaks.

• Pro tip: Establish boundaries for your work hours, especially if you work from home. Saying "no" to non-essential tasks can help prevent burnout.

Day 6: Engage Your Core with Exercise

Physical activity, particularly exercises that engage your core muscles, can help reduce stress.

• The science: A 2016 study in PNAS involving monkeys suggested that core muscle activation might influence stress responses in the brain. While more research is needed in humans, activities like yoga and Pilates may be particularly beneficial.

• Benefits of yoga: A 2019 review in the Journal of Clinical Medicine found that yoga helped reduce stress and burnout in healthcare workers, highlighting its potential for all professions.

Day 7: Set and Maintain Boundaries

One of the best ways to avoid burnout is to protect your personal time.

• Create boundaries: Designate clear start and stop times for work, and stick to them.

• Learn to say no: It’s okay to turn down additional responsibilities if they threaten your wellbeing.

Even experts practice what they preach some burnout specialists declined to contribute to this article, citing full schedules and a need to preserve their own mental health.

The Bottom Line

Burnout can feel overwhelming, but implementing small, manageable changes can help you reclaim your energy and joy. With just seven days, you can start to shift your mindset, restore balance, and build lasting habits that support your mental health.

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