Here's How To Avoid Burning Out

Why you should put relaxation, recreation and relationships first.

01/09/2016 15:01 | Updated 30 September 2016

If you feel like you’re on the verge of mental, physical or emotional exhaustion it’s time to start revaluating your day-to-day doings. Life in 2016 may feel like it’s going at 100 miles an hour, but it’s vital to step back and slow down. Find balance by following our simple steps to avoid being burned out and broken down.

Adopt a stable bedtime routine

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Staying up late and replying to work emails until 1am is being really productive, right? Think again.

“Developing a stable bed-time routine is essential for good sleep, and relative minor modifications in behaviour and the sleeping environment can have a big impact upon the quality of sleep you can achieve,” says Russell Foster, Professor of Circadian Neuroscience at the University of Oxford and one of the industry’s leading experts on sleep.

Remove your phone from your bedside table, switch off your laptop and start viewing your bedtime routine in the same light as your solid skincare regime.



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Exercise your mind and body

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Exercising first thing in the morning may feel like the last thing you want to do, but it’ll get you in the zone for the day. According to the NHS, partaking in daily exercise can significantly reduce our risk of major illnesses such as heart disease, cancer, diabetes, and the list goes on.

Be kind to your body: Grab your trainers and go for a run.

Ask questions

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Ask yourself: How many hours of sleep do I need? Fortunately, everyone’s bodies are different and so too are their needs.

“There is a large individual variation in when and how long people sleep. A few people can genuinely manage on just 6 hours, whilst other need more 9 hours sleep or more. Most of us need around 8 hours for full restorative sleep,” says Foster.

Gaining enough shut-eye is vital for energy. But - how do we know if we’re getting enough of it?

“The rule of thumb is that if you need an alarm clock to wake you in the morning or over-sleep at weekends; if it takes you a long time to fully wake-up; if you need caffeinated drinks to increase your alertness; if you find you are irritable and do impulsive and unreflective things; if you crave a nap and if your sleep pattern on holiday is very different from your work schedule – then you are not getting enough sleep,” advises Foster.

Listen to your own body, and give it the rest it needs.

Recharge throughout the day

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Another day at the office, another lunch break at your desk. Of course it’s important to keep on your boss’ good side, but that doesn’t mean you can’t stop for a breather. Take a walk, stretch your legs and drink some water. You’ll alleviate stress in the process.

Go on holiday, leave your phone behind

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It’s time to use up your annual leave, surround yourself with your loved ones and leave your mobile at home. According to YouGov survey, over half of full-time UK employees in 2015 experienced anxiety or burnout in their current job. So - don’t set an alarm. Sleep until noon. You’re on holiday!

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