I’ve written recently about the importance of setting boundaries and time management in preventing burnout. In this post, I will outline 10 different things you can do that cover all of the domains: physical, spiritual and emotional.
- Have a balanced diet; avoid tobacco and processed foods; avoid excessive alcohol or caffeine consumption.
– Maintain your weight at a level that is healthy and feels good to you. - Exercise 3 – 5 times per week, both aerobically and with weights.
- Get adequate sleep and rest. The amount differs per person. If you are sleepy during the day it is likely you need more rest.
- Daily: meditate, or set aside time for daily contemplation to get in touch with what you really want from life, or journal about your feelings and experiences, or all three.
- Engage in some type of relaxation activity (i.e. yoga, Tai Chi, stretching.)
- Engage in some type of creative activity (i.e. art, writing, music) outside of work.
- Laugh or play every day.
- Give and receive emotional support from family and/or friends.
– If necessary, work on strengthening your emotional support system by engaging in activities where you can meet people. - Set goals for yourself that are healthy and attainable, then treat yourself to constructive and meaningful rewards.
- Be as kind and understanding to yourself as you are to others.
The Physical
Why is this important? If your physical body is shutting down, then things like setting boundaries and time management won’t matter. If you physically feel awful, not only will your stress level be perceived to be much higher than it really is, but your ability to accomplish tasks will be reduced. Which will lead to more stress…
Examples: I have been eating organically whenever possible and avoiding processed foods for approximately the past decade. I don’t smoke or drink to excess. And for the most part, I exercise regularly and get sufficient sleep. I believe all of these habits have helped me have a relatively high energy level and accomplish much during the day. When I get off track, which happens, I make an effort to reboot by going on a juice cleanse, revamping my exercise routine, or going on an alcohol fast.
The Spiritual
Why is this important? We all need time for introspection. As counselors we cannot ask clients to do this if we are unwilling to do it ourselves! Further, for us, it becomes more important since we spend so much time taking care of others we cannot even hear ourselves think. It is imperative that we spend some time alone with ourselves each day.
Examples: I recently started taking art classes at a local cultural center. For the two hours a week that I am painting, time disappears and my mind becomes focused on the painting. People and problems fade. I now refer to my painting as “my Valium”.
The Emotional
Why is this important? We spend so much time each day absorbing other people’s negative emotions. Even for those of us with great boundaries, this emotional stress is bound to take its toll. If we don’t balance this with positive emotional experience, pretty soon we may be the ones receiving, rather than giving, counseling services.
Examples: I play every day with my Siamese rescue cat, Star. I also actively nurture my relationships with my therapist friends, including attending a peer support group that meets regularly.
Yours in the Joy of Knowledge,
Dr. Barbara LoFrisco
