6 simple steps to recover from burnout & stress

by | Jan 31, 2018 | Blogs

Dear Reader,

Do you ever feel burnt out or stressed through your business/work?

Like me and many other Entrepreneurs & professionals, i’m sure you have. It’s never a great experience psychologically, emotionally or even from the impact stress/burnout has on our productivity and ultimately appreciation of the world arounds us.

Research today shows that scarily, when we feel stress, anxiety or burnout for 4 minutes or more, our immune system operates at very minimal level for up to 4 hours as a result.

Stress & Burnout can have a massively detrimental impact on our overall health & wellbeing. The truth is that it is not so much the Stress & Burnout that are the issue, but how we deal with the experience as it shows up in our personal & professional livelihoods.

Through todays article, I want to share with you 6 simple but effective strategies to gracefully progress through any Burnout/Stress as it shows up on your journey while performing at your very best this year.

Enjoy & i’d love to hear what you think, please do comment below.

Step 1- Create & give yourself Space

That’s right, if you’re feeling Burnt Out or Stressed, the best way through is to not to keep doing what has created the experience you want to move out of or away from.

As they say, ‘if you keep doing what you’ve always done, you’ll always get what you’ve always got’. There is an important point to this and for things to change, we must change.

Instead, my invitation to you is to momentarily step away from the activities that you currently feel un-resourceful in.

By giving yourself the space to breathe, live & gain some variety through a new activity, you will then re-approach the situation again with some well discovered and founded creativity and perspective.

Shake up the situation a little and watch how you start to feel so much better as regardless of who you are and what you do, there is a large part of the human spirit that craves variety.

2- Cultivate Self Awareness

Self Awareness is truly the first step to a breakthrough

Stressful situations & burnout are an opportunity to uncover what you personally allow to take you away from your best self.

That’s right….stress isn’t an external force that happens to us, but something we create internally through our decisions.

As long as we believe stress & burnout ‘happen to us’ we are victims, but when we become aware & make new empowered decisions around anything we experience, we move from reacting to ‘responding’.

Self Exploration Exercise: When you feel stressed in any situation, ask yourself what stresses me out about this?

Keep asking that question to every answer that you uncover and you’ll eventually find the deepest root of the stress which is actually a fear.

A Fear you wont achieve everything you set out

A Fear you will be judged

A Fear you will let others down

A Fear you will disappoint customers

A Fear you wont be there for the people that matter

Everyone experiences a different fear, find the deepest source of your fear which is usually a stress or a limiting belief about how life/business could negatively pan out if things are not a certain way…and you will liberate yourself.

You create your own stress but at the same time, it is you that can unleash your Peak Performance.

Cultivating self awareness will be the first step to your Breakthrough. Self Awareness leads to making new decisions.

Stress isn’t an external force
that happens to us, but something we create
internally through our decisions

3. Live and operate from your Values

One key reason we experience burnout is because we ignore the things that are most important to us and neglect the core values that drive who we are.

Burnout occurs when…. we become burnt out. When we over exert and do too much of one thing.

As simple as it sounds, over exhaustion is never healthy on anything whether the human body, a vehicle or even nature. When you feel burnt out (usually through the work/business you do), take some time to live your values and do the things you value most.

Work will always be there, to do lists and mountain piles of tasks can never seem to disappear at times but, for you to give your best to your business, you must be your very best first.

Recognise what you value most whether family, freedom, your kids, travel, growth etc & spend some time living what you value!

It will be the difference that makes the difference.

4. Rebalance & readjust your system.

Feeling Burnout or Stressed can only provide you with an inspiring platform to grow from. As they say, ‘good experience comes from judgement & judgement comes from bad experience’.

Looking at your daily activities, routines and thought patterns, knowing what you know now, what can you do More Off to ensure you are at your best?

What can you do Less Off to minimise stress & burnout?

I appreciate it is impossible to eradicate stress or burnout completely, but the goal is to operate at a healthy level and embrace every emotional state we experience.

The key with point 4 is designing your own personal strategy to win the stress & burnout moments.

Moving forwards, what can you do and implement differently knowing what you now know?

Leverage hindsight within your daily activities both personally & professionally and watch how you’ll be performing much more freely, liberated and from the best version of you.

5. Design your own morning rituals

How you start the day is how you run the day.

If you want to operate at your best and be more productive, in flow and efficient in your business or at home, set your day up powerfully each day by doing practices that put you in a peak psychological and emotional state in the morning.

This doesn’t have to be a complicated process that takes hours. You can keep it very simple even by doing a 10 minute set of practices that enable you to focus in on what is critical from the day and also set some powerful intentions for how you personally want to show up and perform.

For more information on morning rituals, please see here.

If you would like some help with creating your daily rituals reach out or send me a message below and I will be delighted to email you with some tips, strategies and resources that can support you.

6. Move your body- Exercise is power

When you feel stressed or burnt out, your body releases a hormone called cortisol (known as the stress hormone) which heightens the sensations and feeling you experience when stressed. One of the best methods to counteract the effect is by moving your body & exercising.

When you exercise, you feel more alive, happy & energised because of the massive release of chemicals within the body such as serotonin (causing happiness) and dopamine (motivation).

You essentially are radically shifting your emotional & psychological states through the stress & although this is not always the answer (you cant just run or play tennis every time youre stressed) but exercise is one of the answers.

If you are at work and you don’t feel like hitting the ground and doing 50 push ups, perhaps something more graceful such as heading out for a 15-30 min walk to shake things up which always helps.

I hope todays article has served you powerfully to gracefully grow through any stress/burn out you are experience while helping you live from the state of peak performance.

I would love to hear what you personally took and will implement after reading this article! Comment below and i’ll respond to you as soon as I can.

Here’s to your continued success & if there is anything I can do to serve or support yourself and/or your business or if you have any questions about my latest article then please feel free to reach out to me here or at [email protected].

Live Empowered,

Your friend and Life coach,

Raghav Parkash