By Barb Ward

As we head into the fall and winter seasons, it seems there is a lot of renewed talk about COVID-19 and what it will mean for our work and personal lives. For some, this brings feelings of manageable discomfort. For others, it invokes a sense of panic, of feeling incapable of coping with what lies ahead. Wherever you may lie on this spectrum, the unknown of the winter months can take a toll on your emotional capacity, especially if you are already combatting feelings of burnout.

It takes courage and resilience to continue the fight against burnout and fatigue, as well as the unknown of constant change. It requires a multifaceted approach that includes physical, mental, and emotional strategies. Here are some tips for renewing your sources of energy as we all forge forward into more unknown: 

  • Prioritize Sleep: Restorative sleep is essential to your overall health. Aim for 7-9 hours of quality sleep each night to rest your brain and recharge your physical and mental energy.
  • Pay Attention to Nutrition: A diet filled with fruits, vegetables, whole grains, lean proteins, and healthy fats fuels your body with the sustained energy you need.
  • Exercise: Regular physical activity not only boosts your energy levels and mood, but it also improves memory and brain function, protects against chronic diseases, improves heart health, and reduces stress and anxiety. Find a form of exercise you enjoy (walking, jogging, cycling, weightlifting, basketball, yoga, dancing, tennis, etc.), and make it a part of your daily routine.
  • Set Healthy Boundaries: Learn to say no or delegate things that are outside your scope of work. Likewise, say no to things that are just filling your time in your personal life. Focus on the things that are meaningful to you. Protect your personal time and prioritize self-care.
  • Practice Mindfulness: Engaging in mindfulness meditation, deep breathing exercises, or progressive muscle relaxation techniques can help you learn to relax your body and manage your thoughts to ease stress.
  • Spend Time in Nature: Taking time to appreciate the wonders of the outdoors and nature can be rejuvenating. Even a short walk can provide a mental and emotional boost.
  • Start a Gratitude Journal: Jot down a few things you are grateful for each day. By focusing on the positive, you cultivate an optimistic outlook, helping decrease stress and improving your overall well-being.
  • Seek Social Support: Connect with trusted friends, family, and colleagues who provide emotional support. Talking to someone who listens to you and cares about your well-being can help alleviate stress and provide a fresh perspective.
  • Explore Outside Interests: Engage in activities that you’re passionate about outside of work. Making time for things you love can be energizing and provide a sense of fulfillment.
  • Make Time Off a Priority: Take regular breaks and use vacation time to relax and recharge. Even short breaks can make a significant difference in preventing burnout.
  • Engage in Continuous Learning and Personal Development: Pursuing education about a topic or skill you are passionate about can renew your spirit, engage your mind, build new-found energy and engagement, and provide a sense of accomplishment.
  • Ask for Help: If you’re experiencing stress or burnout at work, consider talking with your supervisor or HR department. They may be able to help you manage your workload or provide other resources for managing stress.
  • Focus on Your Health: Regular check-ups with healthcare professionals can help identify and address any underlying health issues that may contribute to burnout. If burnout is affecting your mental health, your provider can help you determine if therapy or counseling would be beneficial for you.

Combatting feelings of fear and burnout is an ongoing process and may require a combination of these strategies. It’s also important to know that you don’t need to struggle on your own. Listen to your body and mind and seek professional help if burnout symptoms persist or worsen.

Additionally, professionals who specialize in organizational effectiveness have tools and programs geared toward helping individuals, teams, and leaders build resilience and develop strategies to effectively deal with whatever situation may arise in the future. 

At Innovative Connections, we know our world promises nothing more than continual, rapid change, and we know that change is hard. We have helped countless organizations through very difficult times. We would love to be part of your journey as you navigate the successes and challenges that lie ahead. If you’d like a free consultation to talk about how professional coaching services, leadership development training, or strategy planning sessions can help you or your organization, we’d love to talk. Contact us for a no-obligation, free consultation by clicking this link: Innovative Connections or calling us at 970-279-3330.

Our mission is to give voice and action to an emerging future. As a partner in your success, we would love to help you find your voice, see your vision, and imagine what the right action could be for you, your team, and your organization.