Tips to Reduce Burnout and Overwhelm at Work
Burnout and overwhelm are all too common in our fast-paced work environments. As we juggle multiple responsibilities, it's easy to feel exhausted and stretched thin.
I remember back in my corporate days that I would often have my lunch breaks alone and I remember having conversations around how people would think that I was anti-social or a bit of a snob - or simply “hard to get to know”.
I know we have come along way since then and things are somewhat different these days, but it took me along time to get over the shame I felt by not being social and the guilt I felt by not getting to know people on a personal level.
But what I did know was that I wouldn’t have been able to function into the afternoon unless I had some down time to emotionally and mentally digest the day. I just didn’t know why back then.
I wish I knew then what I know now!!!
I wish I knew that there wasn’t anything wrong with me, that my nervous system was just different and by listening to what I needed was honoring my body and was actually the thing that was helping me thrive in my life!
Fast forward to today and I want to share with you what I now know, so that you don’t have to suffer the same guilt, shame or fear from standing up, or laying down, if that what the case may be and can confidently priotize what your unique nervous system needs!
So here are a few tips and hints I have learnt along the way maybe they could help you minimise burnout and overwhelm in your life…these are mainly focused on the workplace but can be applied to most places!
LET’s LOOK AT THESE THROUGH THE LENS OF THE NIYAMAS
Understanding the Niyamas
The Niyamas are ethical guidelines from the ancient practice of yoga, found in Patanjali's Yoga Sutras. They offer a framework for personal behavior and self-discipline, promoting mental and spiritual well-being. There are five Niyamas, each providing a different aspect of self-care and mindfulness:
Saucha (Cleanliness): This principle emphasizes the importance of maintaining cleanliness, both physically and mentally. It encourages decluttering your environment and mind to create a sense of purity and calm.
Santosha (Contentment): Santosha is about finding contentment and gratitude in the present moment. It teaches us to appreciate what we have and be satisfied with our efforts.
Tapas (Discipline): Tapas refers to the inner fire or discipline that drives us to achieve our goals. It encourages self-control and perseverance.
Svadhyaya (Self-Study): This principle involves self-reflection and the study of oneself. It promotes self-awareness and understanding through introspection and continuous learning.
Isvara Pranidhana (Surrender): Isvara Pranidhana means surrendering to a higher power or the natural flow of life. It encourages humility and letting go of the need to control everything.
Applying the Niyamas to Reduce Burnout and Overwhelm
Saucha: Clean and Declutter Your Space
A cluttered environment can significantly contribute to feelings of overwhelm. Taking the time to declutter both your physical space and digital devices can make a world of difference. By cleaning up, you essentially shut down some of the mental tabs running in your mind, reducing the sensory input that you have to process unconsciously. This can lighten the load on your nervous system, making it easier to focus and feel calm.
Actionable Tip: Set aside a few minutes each day to tidy up your workspace. Regularly clear out unnecessary files and apps from your devices to keep your digital life organized.
Santosha: Practice Being Content with What You Do Achieve
It's essential to differentiate between what you need to achieve and what you want to achieve. Unrealistic expectations can lead to feelings of inadequacy and stress. Instead, focus on setting realistic goals and being content with what you manage to accomplish each day. Creating a system that works for you, whether it’s a paper to-do list or a digital planner, can help you stay organized and set achievable timeframes.
Actionable Tip: Every morning, write down three to five tasks that are your top priorities for the day. Celebrate completing them, and don't be hard on yourself if you don't get to everything.
Tapas: Be Disciplined - Learn to Say No
Knowing your capacity and setting boundaries is crucial. Learning to say no can be challenging, especially when you want to be helpful and involved. However, recognizing when to decline additional responsibilities can protect your energy and prevent burnout. Prioritize what's truly important and remember that it's okay to not do it all.
Actionable Tip: Practice saying no in low-stakes situations to build your confidence. When new requests come in, evaluate if you have the capacity to take them on without compromising your well-being.
Svadhyaya: Study Yourself and Take Action
Self-awareness is key to managing burnout. Pay attention to your body’s signals and take breaks when needed. Whether it's eating, drinking water, or taking deep breaths, small actions can have a significant impact on your stress levels. Forming new habits that prioritize your health can lead to a more sustainable work life.
Actionable Tip: Schedule regular breaks throughout your day. Use these moments to check in with yourself, stretch, and recharge.
Isvara Pranidhana: Surrender and Be Kind to Yourself
Accept that you are human and have limits. It's normal to feel burnout and overwhelm at times. Instead of pushing through, practice self-compassion. Reflect on what you can do differently to reduce stress in the future. Sometimes, the most powerful step you can take is to acknowledge your feelings and allow yourself to rest.
Actionable Tip: At the end of each week, take some time to reflect on what went well and what could be improved. Use this reflection to adjust your approach and be kinder to yourself moving forward.
Join Our Free Immersion Program
If you want to learn more about managing stress and supporting your nervous system, join our free immersion program. This free 90 minute online immersion includes education from a western and yogic view point and a yoga practice designed to help you understand and nurture your unique nervous system .
