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Feeling Burned Out? 6 Self-Care Tips to Help You Get Through

Feeling Burned Out? 6 Self-Care Tips to Help You Get Through

From getting sufficient sleep to opening your heart to people you trust and feel safe in the company of, there are many ways to let out steam.

Feeling like you just can't go on at this pace anymore? Do you find it hard to concentrate and feel like crying often? If you have been feeling exhausted physically and emotionally over a period of time and nothing seems interesting anymore, you could be facing a burn-out. It happens to a lot of people. Whether you are working or not, anyone can be under chronic stress over an extended period of time.

Being strong all the time, not just for yourself but for others too, can be exhausting. Maybe you feel stuck in your situation and that is just making you feel worse. Chronic exhaustion coupled with lack of sleep can cause long-term health damage, so it's best to find a way to get out of it. There are some simple solutions to feel better if you are feeling like this:

1. Sleep for at least six hours

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You would have noticed that a good night's sleep can make you feel happier and well-rested the next day. That is because when you sleep, your body and mind are not entirely at rest. They are working hard to keep your brain in perfect condition. Giving your body enough sleep is equivalent to giving your mind time to process and respond to important emotions and experiences from the day and commit them to memory. Not having enough sleep for even one night can increase your emotional response to negative feelings by 60%, says the study The Role of Sleep in Emotional Brain Function.

2. Go for a 30-minute walk

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Walking, especially in nature, has become associated with the practice of mindfulness, which is a technique to reduce stress and anxiety. They can help in balancing emotions and walking is one of the ways you can do that since it allows you the time you engage with your surroundings in the present moment. Instead of letting your worries take over your brain, it focuses your attention to the moment of calm you are experiencing. There are many mindfulness techniques but walking is doubly good as it is an exercise too. Physical activities increase endorphins and serotonin levels, which will focus your mind away from troubles, says Healthline.

3. Spend 20 minutes meditating

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Meditation is another mindfulness technique that deserves a chance. Meditation is a calming technique and has been proven to reduce stress. In a study Meditation Programs for Psychological Stress and Well-being: A Systematic Review and Meta-analysis, it was found that it has "small to moderate reductions of multiple negative dimensions of psychological stress."

4. Open your heart to a loved one

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Expressing your troubles to someone close to you is a great way to reduce stress. You could be approaching a trusted person for either advice or you want them only to be a good listener. Either way, this way you can get your troubles off of your chest without being judged for it. If you don't have anyone you can speak to, you can seek out a counseling service.

5. Give yourself a much-needed break

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Sometimes, the only way to feel well-rested, active, and motivated is when you take a break from whatever is frying your nerves. It is not possible for everyone to do so but going on a vacation might be the perfect solution for you. You can reconnect with nature up in the mountains or go to a sunnier place with a beach to have a relaxing time. If you can add some spa time and alone time to the holiday, it can improve your skin and mood at the same time.

6. Learn to manage your stressors

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It is not possible for everyone to eliminate the things that are making them feel stressed, but identifying them can help for sure. Is it the home or work environment? Or a workplace colleague or boss making you stressed? Maybe, you find it difficult to handle all the domestic chores by yourself or are just tired of being there for everyone when nobody is there for you. It is important to find the cause to find a solution. And once you do that, set out to manage those stressors. If the household chores are getting too much, learn to ask for help. If it's something at the workplace that's bothering you, speak to your boss and work out a solution.

Disclaimer: This article is based on insights from different sources. The views expressed here are those of the writer.

References:

https://www.healthline.com/health/emotional-exhaustion#symptoms

https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1809754

https://www.annualreviews.org/doi/10.1146/annurev-clinpsy-032813-153716

Disclaimer : This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.

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