Feeling burned out, tired, overwhelmed, emotional, incapable or generally crappy? This checklist to thrive could help you turn it around. Much love, WSA.
Firstly, breathe. You are going to be okay. It turns out you have a wealth of support and tools at your disposal to help you fight burnout and adrenaline fatigue or just generally get out of a rut. if you're already doing okay, then great: You can continue to do so by prioritizing your physical, spiritual, emotional and environmental needs. Also, remember - you don't need to do everything on the list. It isn't a competition with yourself or a pressure cooker situation, these are just starting points to help you create some positive space in your life.
1. Know yourself
Before you even start with this checklist, you need an idea of what makes you happy, content, healthy and feeling good. Take some time to recall instances when you felt like this and write them down.
2. Physical Health: Eat, drink, rest, move
Have you eaten? When you're feeling burned out it's important to eat throughout the day and avoid things like intermittent fasting, just for the meantime. While tactics like that can serve you for other problems, overwhelm needs to be met with varied and healthy nutrition.
Are you hydrated? The amount of water your body needs varies depending on your current design, but - on average - you are safe with just over a litre a day. If you' don't like water, add a bit of lemon, cucumber, fruit or ginger for flavour.
Do you need rest? The quality of your sleep is important and often overthinkers or achivers don't get the right kind. Try to sleep between 10 and 2am for the deepest and most healing rest. If you struggle to sleep, you can try ingesting CBD oil, rescue remedy, an antihistamine or stretching before bed. Creating a night-time routine can be a really nice way to make sleeping a joy again instead of a struggle. Some people sleep more deeply when listening to Hertz sleep music.
Are you moving? Exercise doesn't have to mean running a marathon every week. A gentle yoga session, a few jumping jacks or a short walk can do wonders for your overall health. If you want a low impact exercise, try swimming.
3. Spiritual (or whatever you want to call it) Health
Journal, connect, collaborate, nourish
Are you journaling? Taking a few minutes to jot down your thoughts, worries, successes or stories can help you passively solve problems and release fears. Try not to be critical of what you're writing and only allow it to flow out of you.
Allow yourself to feel negative emotions. Don't push them away because they are unpleasant. The more you feel, the more you process and you will be okay.
Connect with friends family or a support network. Message your gran, join a support group or a group of like-minded people, have some fun with friends (preferably without substances).
4. Create the right environment
scent, sight, manage stimulation, organise
Aroma therapy scents and non-chemical smells can have an exceptional affect on your mood. Indoor plants can also create uplifting scents if you don't have oils or incense or you're allergic. Clinical trials have shown that the smell of lavender can help in insomnia, anxiety, stress, and post-operative pain, according to a report from Maryland University.
Manage stimulation in your space, If it is overcrowded or disorganised, it may be overwhelming to function in. Practically, you can organise your things by function, colour or frequency of use. Throw out what you don't need.
5. Get Quick fixes
Lemongrass
B12 shot
Sunlight
Nap
Water
Singing out loud/dancing
Long-term?
Try therapy! You can view our resources page for a starting point of who to see. If therapy is prohibitively expensive for you, join a support group or WomenSA. Your health is a practice, so keep in mind, small daily habits can make a big difference long-term.
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