5 Easy Strategies to Avoid Burnout

You have a lot on your plate. Your to-do list is endless, and it's overwhelming. I get it. We all deal with stressors that we can't get away from on a daily basis. Sometimes it's people (your beau, your boss, or your family) or trying to figure out what's for dinner after 395 days into the pandemic, or the house chores we hate but can't escape from.   

But one thing is for sure, you shouldn't let the physiological effects of stress pile up and accumulate in your body because that leads to a variety of symptoms and diseases.  So ideally, we should tackle it on a daily basis. That means doing things that send a message to your brain that you are safe after you're done "running from the tiger", or the evolutionary equivalent of it in modern times.

There are many different stress-management strategies but here I am going to talk about what I consider the key pillars.

BREATHWORK

The first and best way to immediately snap you out of whatever stressful situation you might be going through is by focusing on your breath. We could talk about different techniques, but the reality is that there's no right or wrong way of doing it. It's about breaking a cycle, calming down your parasympathetic nervous system, and it's done by awareness, slowing down your breathing pattern.

The diaphragm is an amazing muscle that works involuntarily, however, you should remember you can take control of its function at any time. By doing that you can quickly break free of the physiological effects of fight-or-flight mode in a stressful situation. It can be a great tool to help regulate your nervous system to heal from chronic stress and anxiety as well.

Again, no need to be fancy. Take deep breaths through the nose, put one hand on your chest, and the other on your belly (try to raise your belly), let the air out all the way. It can just be three deep breaths, or you can try the 4-7-8 breathing technique, for example: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds.

MOVEMENT

Physical activity, where you break a sweat is another great way to complete the stress cycle, as the Naguchi sisters describe so well in their book Burnout - the Secret to Unlocking the Stress Cycle. It can help the body process the stress hormones that you've accumulated, it can be extremely satisfying, and help boost endorphins, the happy hormones.

I understand that sometimes we can be in such a state that we just don't feel like moving. I've been there and know it's hard to get motivated when you don't have the energy, or you feel like you're just done with a crappy day. I dare say that's when you probably would benefit the most from movement, to "get out of your head" and re-connect with your body.

I also know that there are times where vigorous exercising can be too hard on the body. But there are always types of gentle movement that you can benefit from, like stretching, some relaxing yoga poses, Tai Chi...Moving is important to stimulate digestion, to get our lymph and vital energy flowing. It brings a sense of well-being, and it sends the message to our brain that we're not powerless against the stressors.

EAT WELL

How you eat is as important as what you eat. Try to relax before eating by taking a few deep breaths. Remember to chew your food really well because stress impacts digestion (fight-or-flight mode is incompatible with rest and digest mode). Studies show that stress impacts the gut microbiome and is often a co-factor in digestive issues such as IBS, SIBO, and Leaky Gut.

Keep in mind that nutritional needs during stressful times are different, so focus on foods rich in B & C vitamins, magnesium, and essential fatty acids (Omega 3 and 6). Smoothies are my favorite hack to bring a bunch of nutrients fast, and they're super easy: fruit (apple or banana), a liquid base (almond milk, coconut water), leafy greens (lettuce, spinach), and some fat & protein (avocado, coconut oil, flax, hemp).  Check out my Instagram stories and highlights for smoothies ideas.

Focus on eating delicious foods that are good for you. Simple meals with fewer ingredients, yummy seasonings, and good fats like ghee, coconut, and avocado to keep you satiated. Be smart about what you are fueling your body with. Consider reducing caffeine that over-stimulates your adrenal glands, and sugary snacks that will spike your blood sugar and drain your energy even more. Remember that what you eat will have a direct impact on your gut microbiome, and consequently, your mood.

MEDITATION

You probably heard a million good things about meditation and mindfulness at this point. My guess is that either you don't do it as often as you'd like, or have no idea what the fuss is about, because you just sit there waiting for the magic to happen...while your monkey mind runs wild. So I think it's important to demystify meditation.

It doesn't require a specific space or time frame, and there's no wrong way of doing it. It's all about the effort of combining breathwork with the practice of being fully present at that moment in time.  You can benefit from a 1-minute meditation, the equivalent of three long breaths. Work your way up to whatever amount of time fits into your routine.

My first attempts at meditation were an absolute disaster. I overventilated, which made me feel anxious, couldn't find a comfortable position and above all, I could never turn off my thoughts. I tried guided meditations, got very irritated with the voices and cadence. I went to a meditation center for group meditations, which helped a bit of getting in the mood, but overall it was a frustrating experience.

It was years before I felt like I did any progress, and it was only after getting the audiobook The Untethered Soul: The Journey Beyond Yourself by Michael A. Singer that I got it. I've been meditating all along without knowing: while I cooked! No wonder I always loved to cook - I am fully present, immersed in the experience, and don't pay too much attention or focus on my thoughts while I do it. The result: I feel refreshed and alive as if I cleared my mind.

When I learned that active meditation was a thing, it changed my life. I started taking mindful walks and eventually got into Tai Chi. So if sitting still to meditate is not your jam, please keep looking into a way that works for you. The benefits are many: focus, brain function, relaxation, mood, and stress regulation.

SLEEP

If you want restorative sleep, to be more resilient against daily stressors, there are a number of things you need to address during the day. Expose your eyes to natural light first thing, so your brain gets the message that it's daytime. Assuming the room is dark and comfortable as it should be. Then it's time to move, and ideally, exercise, but if you are not going to, try to at least stretch and wake up the muscles.

Break your fast when your body asks and you're hungry, don't just eat on automatic pilot. Consistent meal times with hours in between are better for proper digestions instead of constant grazing. Eat dinner as early as you can, avoid late-night snacks. Consider intermittent fasting to give your body enough time to digest and restore during the night, a minimum of 12 hours is a good start.

Let's move on to a touchy subject: coffee. I am not against it, in fact, I love a good cup of coffee, but it's important to understand its effects. It's a strong stimulant and depending on your stress levels, and the condition of your adrenals it may be too much and interfere with your mood and sleep. Even if you just have a reasonable amount, like 1-2 cups a day. I use coffee as a supplement and only have it once in a while when I really need a pick-me-up. Otherwise, I prefer matcha or green tea, which have a lot of benefits and less caffeine.

And if you have trouble sleeping, it's even more important to focus on good sleep hygiene habits. That means consistent bedtime and wake-up schedule, including weekends, and establish a night routine, easing into quieter, relaxing activities at the end of the day. Take a bath, experiment with aromatherapy, massage your face while you do your skincare...Have a "curfew" for electronics, reduce blue light exposure after 6 pm. And if you really want to go all the way, make the bedroom a no-electronics zone!

I hope you enjoyed these tips and if you ever need extra support or would like to inquire about my health coaching services, you can contact me at renata@belezaorganica.com.