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How do you go from burnout to feeling fit? Yep, that sometimes seems impossible, but I am convinced that everyone can get to that point with the right tips, strength, patience and positivity.
Today I want to share 7 do’s and don’ts with you. These are tips I learned during my recovery phase. When I changed these ‘don’ts’ to do’s I accelerated my recovery. Do you also have any tips? Please let us know on the Facebook page!
Don’t: Make promises
So, I’ve often fallen for this. Before you know it you have made another appointment. Especially after the first phase when you just get out of bed, you are still vulnerable. One day you can work for a few hours or go to town with a friend, while the next day you sit on the couch with your flowered handkerchief, crying. Making agreements and making promises caused me a lot of (unnecessary) pressure. I constantly felt guilty and frustrated when I had to cancel an appointment because it didn’t work out.
Do: Make appointments per day.
At some point I decided to explain my situation. Sometimes people got it and sometimes they didn’t. That was fine too. Instead of planning ahead, I made appointments per day. This way no expectations were created and that gave relief. When I felt stronger I started making appointments a week. I set a maximum of 2 appointments per week. As I became more resilient, I kept adjusting this. Sometimes a few more appointments and sometimes a few fewer.
ALSO READ: Why Self-love Starts With Recognizing Your Limits
Don’t: surround yourself with negativity and tension.
I have always been sensitive to others’ opinions, moods and tensions. When I got burned out, this seemed to intensify. I notice that tensions, the so-called vinegar pisses and atmospheres can really drain me.
Do: surround yourself with positivity and happiness
I try to surround myself as much as possible with positive people who wish each other all the best. Not only do they give me energy and a good mood, but they also inspire me, how wonderful is that?
Don’t: set the bar (too) high
After weeks of rest I felt combative. I wanted to get back into the world. In fact, I would like to show the people around me that burnout is not for the faint of heart. No, I would come out better and stronger than ever. It crept in. The bar kept moving up a few centimeters (something about pushing the limits?) until I had a huge setback. By setting goals over and over again, I was constantly focused on the next moment. It had to be better, faster, stronger, fitter and more fun. The result was that more and more symptoms became apparent, eventually even causing a second burnout .
Do: attention to the moment
I really had to learn that good is good enough. It is extremely liberating to no longer be concerned with performance but with the process. I can now enjoy what I am doing at that moment much more. By paying attention to the moment, you also see the nice things more easily. Instead of running around frustrated because I want to reach a certain time and distance, I now skip through the village with a smile from ear to ear until I have had enough.
ALSO READ: 4 Reasons To Indicate Your Limits
Dont: eat (too) little
When I burned out, I was also physically ‘out of shape’, so to speak. I was tired of it and wanted to feel good again, also about my body. I exercised a lot and ate (I now know) too little. That caused so many stress reactions in my body that it was an important cause of a second burnout .
Do: eat nutritiously and sufficiently.
I now have a healthy and fit body and I notice that it is the basis for how I feel. In an earlier article on gistinger.com I describe what exhausted adrenal glands are and what you can do about it. If you want concrete tips about nutrition, I recommend that you read this article.
Don’t: consider yourself ill
By considering yourself ill, you (un)consciously focus on the things you can no longer do. Especially in the beginning, I often caught myself saying ‘I used to be able to do that’ and ‘if I’m better then’. I’ve discovered that there really is no point in wanting to be who you were and having expectations of who you will be when you are ‘better’. It just makes you feel frustrated, angry, or even sad.
ALSO READ: My Journey to Recovery: How I Ultimately Overcame Burnout
Do: do what you can
Of course I trust that I will always feel better, fitter and stronger, but I no longer value that. You don’t have to answer to anyone. You are who you are now and you do what you can do. That’s okay. See every step of recovery as a gift and be grateful for every improvement you feel.
Don’t: work all day
I am one of those people who is 150% committed to something or not. The same goes for work. I only want to work if I can do it well and get satisfaction from it. I never stopped working if the work wasn’t finished. Newsflash: the work is never done. And so I worked overtime and easily worked 10 hours non-stop every day. There was no time for a break. The strange thing was that at the end of the day I always felt like my to-do list had only gotten bigger.
ALSO READ: Overcoming Burnout: How to Rebuild Confidence in Your Recovery Journey
Do: regularly alternate between effort and relaxation.
Since I work in blocks of 90 minutes of effort and 10 to 30 minutes of relaxation, I work more effectively, I am more creative and I can work longer. I have my own coaching practice and I am fortunate that I have turned my passion into my job. So working not only costs me energy but also gives me energy. Still, I dutifully set my alarm and really take those 10 to 30 minutes of relaxation. A chat, a walk, exercise, sauna and a cup of tea. As long as I give my head the relaxation it deserves.
You can incorporate this even if you are employed. The best thing would of course be if this became part of the corporate culture (girl gotta have her dreams), but you can also apply this yourself. For example, make coffee or get tea, walk around the building or speak to your colleague from another department instead of emailing him/her.
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