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7 Simple Ways to Overcome Burnout

Stress can be a killer. No, really — high stress levels can be comparable to smoking, according to a June 2023 study in the Journal of the American Psychosomatic Society. So if you’re feeling down and out about something, or are struggling with anxiety or burnout, that could be a real threat to your health. Happiness, on the other hand, comes with a host of physical health benefits. It pays to smile, and in ways you might not realize.

Purposefully focusing on positivity when you’re feeling burned out can make a big difference when things are stressful. It sounds small, but it can make a big difference in improving your happiness and mood. I’m not talking about big, drastic changes in your life. It can be as simple as making yourself laugh and hanging out with friends.

Taking the time to nurture your happiness will help you connect more deeply with others, reduce anxiety, and boost your self-confidence. And the best part is, it won’t cost you anything. Try these seven happiness hacks today and watch your mental health transform.

See also how you relieve anxiety naturally without medicationand check out these tips for improve your mental health without therapy.

Read more: Best Apps for Mental Health

Simple Mental Health Habits You Can Start Using Today

1. Make relaxation a routine

There are few things in life that are promised, but stress-free times are unfortunately guaranteed. There will be times when you feel overwhelmed or stressed, but you can control how you respond to the tension. Implementing relaxation techniques into your daily routine can help you manage stress.

Meditation is a popular way to relax because it can help to achieve a state of calmnessreduce stress and improve your mood. Some people even use music to accompany them through their meditation sessions. If meditation isn’t your thing, deep breathingReading or taking a warm bath are also popular relaxation techniques. However you choose to relax, try to make it a habit.

2. Practice gratitude

Incorporating gratitude into your life is one way to create a positive outlook on your life. What’s more, it has tangible benefits for your mental health, including reduce stressdecreasing depression symptoms and it improves your mood.

Gratitude is a simple concept, but sometimes it can be hard to keep up. Take time to reflect and share your gratitude with those around you. If you like to keep a journal, write a list of things you are grateful for regularly.

two young women are sitting on a terrace two young women are sitting on a terrace
Catherine Delahaye/Getty Images

3. Value social interaction

Sharing our time with others is sometimes just what we need to improve our mood or change our perspective on things. Making time for friends and family reduces feelings of loneliness and make sure you have an emotional support system in place. If you can’t meet in person regularly, texting and Zoom calls are all useful ways to connect with others without actually seeing each other.

The other side of valuing social interaction is knowing when you’ve had enough. Boundaries are an essential part of mental health that helps you not to push yourself too far. Feel empowered to say no or change plans when your body tells you to.

4. Take care of your physical health

Mental health is directly linked to physical health. One cannot thrive without the other. The three most important areas to focus on are sleep, nutrition, and exercise.

Let’s dig deeper into each target area:

  • Sleep: The state of your mental health is affected by the sleep you get. If you don’t get enough sleepyour brain doesn’t get a chance to rest and recover. Lack of sleep makes it harder to regulate your emotions and dealing with stresswhich can exacerbate the symptoms of existing mental health conditions. Consciously prioritising your sleep is a simple way to value your mental health.
  • Food and drink: Giving your body the nutrients and hydration it needs to function is another essential part of mental health. In addition to eating well-balanced meals, try adding foods to your diet diet that increases happinessMake sure you drink enough water; hydration is linked to a reduced risk of anxiety and depression.
  • Excercise: Being active is another way to improve your mood and make you feel goodAdding movement to your routine gives you the opportunity to bond with others, reduce anxiety and boost your self-confidence. It doesn’t have to be heavy lifting or intense workouts; regular walks or bike rides can also improve your mental health.

5. Monitor your social media intake

Our phones are our lifelines. They are with us most of the time, keeping us connected to the outside world through phone calls, texts, and social media. The hours we spend scrolling through social media, comparing ourselves to the snapshots of perfection that people post, can seriously impact our self-esteem and affect our mental health. Constant social media use has been linked to worsened anxiety and depression symptoms, feelings of inadequacy And unhealthy sleeping habits.

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You can use social media in a way that doesn’t drain your mental health. Use these tactics to social media works for you:

  • Don’t start or end your day with social media.
  • Set a limit on the time you can spend on social media.
  • Use the time you used to spend on social media to do something you enjoy or relax with.

6. Write down your feelings in a journal

Journaling is a powerful tool to cope with mental disorders by processing emotions and channeling thoughts. A 2018 study found that journaling for Significantly reduced by 15 minutes per day stress and anxiety. Other research has linked it to helping people work through PTSD symptoms or depression.

There is no right or wrong way to journal. Many people journal daily, others only journal when they are stressed or need to process something. However you use it, journaling is a way to track your progress and growth throughout the year.

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Getty Images

7. Make yourself laugh

Sometimes laughter is the best medicine. If you are feeling stressed or down, do things that make you laugh. reduce anxiety and stress. Watch your favorite TV show or movie to boost your mood or find the source within yourself. Sing while you shower or dance while you clean your house. Dancing reduces stress hormone cortisol in the body.

Improving your mental health is a journey. It doesn’t happen overnight. You can make lasting changes to your well-being by intentionally adding habits to your routine.

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