5 tips to avoid burn-out
The World Health Organisation calls stress the disease of the century. This stress, if chronic, can lead to burn-out syndrome.1 However, this is not inevitable. Whether you are trying to prevent burnout or trying to cure it, there are several techniques to avoid it.
1. Healthy eating
During stressful times, we tend to take refuge in 'comfort food', dishes and snacks that give us pleasure, but are often too sweet or very fatty. A balanced diet provides our body with the necessary energy to compensate for the energy used for stress. To avoid mineral and trace element deficiencies, eat a wide variety of vegetables. Vegetables contain minerals in a form that can be absorbed by the body. If you are vegetarian or vegan, make sure you get enough vitamin B12.2,3
A little mnemonic in English: eat less CRAP (dirt) !1
Carbonated drinks
Reffined sugars
Artificial foods
Processed foods
2. Regular exercise
Not everyone has the time, inclination or physical condition to lift weights for two hours a day or to run for several kilometres. If this is your case, try walking or cycling to work, taking a few minutes out for a walk during your lunch break, or doing some yoga. This will activate your circulation and eliminate the toxins that accumulate in your body. It will also allow you to take some time for yourself, to rest your mind.4
3. Quality sleep
A good night's sleep allows the body to regenerate better. If you have insomnia, avoid watching screens one to two hours before bedtime. Certain essential oils can also promote better sleep.
Do you feel as if you have slept for a long time but are still tired throughout the day? Consider monitoring your sleep, through a connected watch, app or during a medical examination as this could be a symptom of sleep apnea.5
4. Good hydration
Water is the key to a de-stressed body. And for good reason! Stress causes an increase in heart rate and sweating, which accelerates dehydration. But studies have also shown that being dehydrated by only half a litre can increase levels of the stress hormone called cortisol. In other words, stress dehydrates and dehydration stresses.6
To break this vicious cycle, drink water or juice regularly throughout the day.7 Remember that if you are thirsty, you are already dehydrated.8
Choose water with a low mineral content as the minerals in water are not easily assimilated and your body will have to eliminate them. There is no need to stress your body more than it already is.2
In order to purify water of its minerals and other harmful residues, there are several solutions, but the most effective is the technology of reverse osmosis, capable of eliminating more than 90% of the dry residues present in water and making it delicious to drink.
O25 provides connected osmosis solutions to monitor your water consumption in real time, both at home and in the office. Ask your company to install a pure water bar for all employees to enjoy!
5. Time for you
Take the time to disconnect. From your screens, but also from work. Take breaks, meditate, do things you enjoy and spend time with people who give you positive energy. Isn't it said that we are the average of the 5 people we spend the most time with?3
Slowly but surely
Burn-out is neither quick nor easy to resolve. Sometimes this even requires seeking outside help, medical or otherwise. However, by following these tips, you will be better equipped to deal with the stress and fatigue generated by your work. Take care of yourself!
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1 https://www.workingwellglos.nhs.uk/wp-content/uploads/2019/01/Burnout-how-to-avoid-it.pdf
2 https://yuka.io/quelle-eau-boire/
3 https://www.cnet.com/health/signs-you-have-burnout/
4 https://conseilsport.decathlon.fr/eliminer-les-toxines
5 https://www.passeportsante.net/fr/Maux/Problemes/Fiche.aspx?doc=apnee_du_sommeil_pm
6 https://www.webmd.com/diet/features/water-stress-reduction
7 https://www.rtbf.be/vivacite/emissions/detail_le-6-8/accueil/article_que-manger-lorsqu-on-est-en-burn-out?id=9761626&programId=8801
8 https://www.inc.com/articles/2001/06/22905.html
