Managing Anxiety and Burnout (1/3)

Practical tips in managing anxiety and burnout in a busy work environment

In this series I will start by going through some tips and tricks to help you regain balance, feel hopeful and positive again.

Each of us faces our individual stressors. However, some may unknowingly assimilate stress symptoms into the body, resulting in prolonged fatigue, constant ruminations and undesired coping behaviours (binge eating, drinking).

Number 1: Be aware of your symptoms

Areas	Symptoms
Cognitive	forgetfulness, foggy mind, making mistakes at work
Emotional	anxiety, impatience, impulsiveness
Physical	constant fatigue, stomach issues, migraines/ headaches, chest pain, nausea
Behavioural	binge eating, substance abuse (alcohol, drugs, cigarettes), issues with sleeping

Being aware of your symptoms is the first step to bringing change!

Number 2: Time Out

Create intermittent time breaks to distract yourself from the stressful event. This can be as simple as making a drink for yourself, taking a 5 minute walk around the office. This simple technique interrupts the process of stress being built up.

Number 3: Deep Breathing

Deep breathing (otherwise known as diaphragamatic/ abdominal) breathing activates the body's automatic relaxation (parasympathetic) response by lowering one's heart rate and blood pressure. This results in a sense of calm and relaxation.

Number 4: Refining your morning routine

A consistent morning route reduces decision fatigue and promotes a sense of control. This is crucial is alleviating feelings of being overwhelmed and anxiety. Starting the day with focused activities will improve your ability to concentrate and stay on task throughout the day.

Number 5: Weekly Rejuvenation

Plan for a self- care activity with your friends and loved ones at least once a week. Social activities will not only help take time off your screen, but also plays a huge role in rejuvenating and revitalising the mind. It also creates a space for one to diffuse negative emotions.

Number 6: Practice gratitute

Practising gratitude helps one shift perspective, giving you a reminder of your strengths and past successes. Gratitude can also increase one's empathy and compassion, and in turn, the ability to builld stronger relationships and navigate challenging situations.

Start small, grab a small notebook and write down one thing you are grateful for each day. It could be something as simple as- "I am grateful to have my eggs today!"