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In 2019 ‘Burnout’ was recognized by the World Health Organization (WHO) as an ‘occupational phenomenon’.
Initially, the term was thought to be a syndrome resulting from chronic work stress that has not been successfully managed, however, four years later, it has been widely recognized as covering all areas of life, not just the workplace.
Before the resignation of New Zealand Prime Minister, Jacinda Arden, who said she no longer has ‘enough in the tank’ to lead, Health experts have revealed what burnout really means for the modern working woman.
Penny Weston, a fitness, nutrition and wellness expert, told Femail: “Burnout is a state of emotional, physical and mental exhaustion. It is usually caused by excessive stress over a prolonged period of time, as well as feeling overwhelmed and exhausted.
Here, along with author and leading authority on mental toughness, Penny Mallory, she reveals the little things we can do every day to avoid feeling overwhelmed and stressed.
New Zealand Prime Minister Jacinda Ardern (pictured) tendered her resignation this week saying she has “enough in the tank” already. Health experts have spoken to FEMAIL about mental exhaustion
1. GRATITUDE
“Even in these troubled times, everyone can find something to be thankful for if they look for it,” Weston explained. “Keeping a gratitude journal is a really effective way to help balance anxiety.”
He explained that there is no right or wrong way to feel grateful, but he said that being very specific is a good way to start.
Weston said: ‘Don’t feel pressured to record big things, aim for five little things – something like “I’m grateful for the cup of tea I enjoyed this morning” is absolutely fine, as long as it’s true.
‘The more you take the time to notice these little reasons to be grateful, the easier it will be to spot them day by day. Writing them down is an important part of the process, try to set a time to do it every day.’
Mallory reiterates the concept of this, if you frame it as learning something new, which isn’t always easy and can take time.
She said: ‘Learning from each experience is very important. Sometimes you need to “crash” yourself to find your limit and discover what is possible.’
2. EXERCISE
When we exercise, the body releases chemicals like endorphins, serotonin and dopamine, which increase our sense of well-being and suppress hormones that cause anxiety, Weston explained.
She said: “Keeping exercise fun and consistent is key – for many people, making it part of their social life is the way to go.”
Expanding on this, Weston explained: “Any exercise has a really positive impact on your mental health, but this is never truer than exercising outside.”
“Sunlight naturally increases the production of feel-good hormones, and fresh air will help you sleep better.”
3. NUTRITION
Eating a balanced diet and eating regularly prevents blood sugar dips, which can leave you “feeling jittery and jittery at the best of times,” Weston explained, “and if you’re feeling anxious, the problem gets worse.” .
She described how foods that release your energy slowly, like complex carbohydrates, help prevent sudden crashes.
She said: “Eating a diet rich in leafy green vegetables, whole grains, legumes, nuts and seeds will help you achieve daily levels of B vitamins, zinc and magnesium which have been shown to help manage anxiety.”
Weston added that a high-quality supplement can help with this, but stressed that “you need to choose carefully, as there are many poor examples on the market that will do nothing to improve your health.”
4. MEDITATE
In recent years, meditation has become much more accessible to the average person.
Essentially, when we meditate, we are trying to control our thoughts in order to focus our attention on the present moment by acknowledging all of our sensations in the body.
Weston said: ‘From the sounds around you to the feel of your clothes against your skin. Tune in to your emotions and thoughts and try to observe them as a spectator, without any judgement.’
He explained that it’s important not to get discouraged if your mind starts to wander and that with time and effort your focus will strengthen.
Meditation is a brilliant way to unwind when things get too much and stress builds up.
The wellness expert commented: “It’s something you can do pretty much anywhere at no cost, and the benefits to your mental well-being and overall health are so strong I highly recommend you give it a try.”
5. GET ENOUGH SLEEP
It can be hard to sleep when your mind is full of worries, but do your best to create a good sleep routine.
Weston recommended: “Unwinding with a warm bath and meditation practice, avoiding screens and stimulants in the hours before bedtime, and making sure your bedroom is quiet, dark and around 18C will help.”
“Most adults should aim for at least seven hours of uninterrupted sleep a night, but the amount needed to allow you to wake up rested, refreshed and alert will vary from person to person.”