Winter Burnout Are you looking out for yourself? It’s a new year, and it’s no secret that the past couple years have been a struggle for many people. Finding the balance in a pandemic world isn’t always easy. Add in shorter days, lack of sunlight, and vitamin D deficiency that comes with Canadian Winters and it becomes easy to fall into patterns that cause burnout if we don’t take proper care of ourselves. SI G NS OF B U R NOU T Burnout is caused by extensive emotional, physical, and mental stress, and can have serious effects on our health and well being. It can be easy to ignore or rationalize the symptoms of burnout. When we are stressed, we tend to go into auto-pilot mode and ignore things we probably shouldn’t. Here are some of the signs you should be paying extra attention to: • Exhaustion and fatigue • Problems sleeping or sleeping too much • Headaches, dizziness • Irritability and negativity • Loss of focus and concentration • Anxiety and/or depression • Racing heart, sweating T I PS TO PRE V E N T / R E V E R SE B U R NOU T Taking small steps to incorporate these simple tips into your life can be the key to preventing or recovering from burnout. • Move your body. This can look like exercise, going for a walk, or taking regular stretching breaks at work. • Meditation. There are so many resources on YouTube, Spotify, or other programs for short, guided meditations. If you aren’t sure where to start, click here. • Deep breathing (meditation is great for this). When you start to feel anxious, take a step back from what you are doing. Close your eyes and use the “box method” of breathing: 1. Take a deep breath in through the nose for 4 seconds. 2. Hold your breath there for 4 seconds. 3. Take a deep breath out through the mouth for 4 seconds. 4. Hold your breath there for 4 seconds. 5. Repeat as needed until you start to feel calmer and more relaxed. • Eating healthy. This can be easier said than done, especially if you are constantly on the road. But this can look like getting protein and a salad earlier in the day so that your body is getting the energy and nutrients it needs. • Good Sleep. This is also easier said than done. Try limiting your screen time a couple hours before bed. Stop consuming caffeine later in the day. Try meditation before bed to get more relaxed. • Connection. Talk to your friends and loved ones or seek out counselling. “It all begins with you. If you do not take care of yourself, you will not be strong enough to take care of anything in life.” – Leon Brown R E SOU R C E S Stress and burnout are serious issues and can have very negative effects on your mental and physical health. There are many resources for anyone struggling. If you don’t know where to start, talk to your doctor. If you don’t have a doctor, call your local health line to get started.
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