You are exhausted, irritable, and you just don’t feel like doing anything (unless “anything” means lying on the couch, excessively staring at anything). Yes, you have a burnout. Now what?

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“Burnout is feeling one or more of these three things: (1) emotional exhaustion, (2) being negative and cynical towards. s things that cause you stress, and (3) feeling a reduced sense of accomplishment (regardless of whether this is true) ” Dr Haley Perlus, PhD, an expert in sports and performance psychology, tells SheKnows. “Unfortunately, when you suffer from burnout it leads to additional emotional exhaustion, cynicism and low self-esteem.”

The good news, she says, is that treating burnout will also work to prevent burnout in the first place.

Below is expert advice on what to do when you’re already exhausted so you can recover quickly.

Eat nutritious foods and get rest

Giving yourself an extra dose of TLC is a very important way to recover from burnout. Erin Treloar, wellness coach and founder of Raw Beauty Co., recommends starting with the basics: having quality closed eyes and eating nutritious foods.

“Sleep is vital for restoration, recovery and mental health, and it will help your body reset. Since eating is something we do several times a day, it provides a great opportunity to practice small acts of self-care, ”she says. “Choosing beautiful, nourishing foods and eating mindfully can impact every part of your physiology, changing the way you feel on the inside. The foods that we feed our bodies with have the ability to balance our blood sugar and hormones, restore vitamins and minerals that may be depleted, promote sleep, and give us energy.

Treloar recommends refueling every two to three hours, including eating plenty of healthy protein, fat, fiber, and a wide range of colors. Limit stimulants like caffeine and alcohol, and be careful about how much sugar you eat. “Also watch how you eat. Try to slow down, chew your food up to 15 times before swallowing, and scan your five senses while enjoying your meal. Mindful eating has been shown to reduce stress and help us better understand our hunger and fullness signals. “

Incorporate mindfulness and meditation into your day

When I am in burnout, it is usually because I have disconnected from myself. Either by being overwhelmed by work, travel, etc. But it’s still the same – I haven’t made space or time for myself, ”says Ashley wray, mindfulness coach and CEO of Mala Collective. “Coming back to myself through meditation, I slow down, I breathe, I honor myself, I create space… basically everything I didn’t do led to burnout! “

According to Wray, meditating or being more mindful doesn’t have to be complicated (after all, that’s what we avoid when recovering from burnout). Here are some of her tips for coming back to the present moment and connecting with your breathing.

  1. Try to tie your meditation routine to a habit that you have already made. Building a new habit or trying to save time can often be a hindrance. Tying it to a habit that has already been built makes it a lot easier. For example, when you turn on the kettle in the morning (or the coffee maker), use it as a time to sit and meditate.
  2. Start small. As I mentioned earlier, meditating for just a few minutes always has a big impact. Your practice does not need to be 20 to 30 minutes to bring you the benefits. The more you meditate, the more you’ll want to come back to yourself and create time. Start small and grow from there.
  3. Don’t be so hard on yourself. When we meditate, we are quick to judge ourselves for having too many thoughts. It’s normal. Instead, when your mind is wandering, take the opportunity to practice self-love. Instead of “I’m the worst,” try “Okay, my love, take your breath away. “

Try some variety

Adding variety to your routine, says Dr. Perlus, is a key step in recovering from exhaustion. “Variety is basically giving yourself the opportunity to recover from one task while engaging in another task that requires a different type of energy. For example, physical activity provides positive stress for your body while creating wonderful recovery for your emotions and your mind.

Another example she gives is walking away from your computer for 10 minutes and folding the laundry while listening to soothing, peaceful, and joyful music can provide mental recovery. “If you take advantage of it, your mind will escape from the computer and the music will help with emotional recovery (as long as you don’t focus on the pressure of household chores and, instead, enjoy scratching the laundry in the bathroom). list while enjoying your favorite music).

Incorporate more self-care practices into your daily routine

Implementing a self-care routine is another great way to help your body and mind come out of burnout and help you move forward in a more caring and calming way.

“There are so many great ways to take care of yourself and sometimes it can be hard to know where to start,” says Treolar. “I always recommend a layered approach where you pick a new practice to incorporate into your day and work on mastering it before adding a new one.”

She also finds it helpful to attach a new habit to a habit you already have. “So if you want supplements better and you’re used to brushing your teeth in the morning, tie the two practices together and pop your omega 3s right before you scrub.”

Below are some of her quick self-care tips and tools for recovering from burnout. Pick one to focus on this week.

  • Swap high-intensity workouts for gentle movements like yoga or walking
  • Try to be in bed by 10 p.m. at the latest, getting at least 8 hours of sleep (I find I need 9-10 hours, so check with yourself)
  • Shop for groceries, including brain-promoting foods like almonds, avocado, salmon, olive oil, whole grains, and fruits and vegetables
  • Limit caffeine to one per day, before noon
  • Limit alcohol
  • Try to meditate
  • Drink more water
  • Try a 30-second cold shower to stimulate the vagus nerve
  • Practice saying no to things you don’t want to do
  • Do a detox on social networks
  • Swap news and social media for uplifting shows or books that make you smile
  • Take time off from work or school to reset yourself

“Find little ways to fit self-care into your week, even if it means saying no to other things,” says Treolar. “All of those things that catch your eye will seem impossible to do if you arrive at the burnout scene, so be proactive!” “

Pour in some self-compassion

“I think we’re quick to judge ourselves in life and in meditation,” Wray says. “I like to think of meditation as a chance to practice self-love, compassion and gratitude. Often when our mind is wandering, we are judging ourselves. When you notice that your mind has gone astray, this is the time when you can practice self-love, compassion, and kindness. It is a much more enjoyable practice than self-judgment. Be kind to yourself. Forgive yourself. To slow down. To breathe. And when you hit burnout, try again from above.

Before you go, check out our favorite mental health apps to give your brain a little extra love:
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