5 Ways to Avoid Burn Outs

“You can rest when you’re dead.” This is a saying that really resonates with our modern culture, where we are pressured to work hard and then play hard. There is no way around it: If you don’t rest regularly, you’ll be dead a lot sooner. Here are 5 ways to break the cycle of constant activity and de-stress.

Are you on the road to burn out?

There are people who are addicted to constant activities. They may be workaholics who are looking for the adrenaline high, and when missing it they become depressed and tired. There are people who are simply trapped in their work/life out-of-balance scenario, and then they feel no control over what they do, going from anger to nervousness to giving up. Burn out, when sustained over time, can result in collapse, such as when someone has frequent emotional outbursts, a nervous breakdown, or just completely loses interest in every aspect of life, turning to alcohol, smoking, or overeating to numb the pain. Your best way to avoid burning out is prevention. You can start with the following 5 tips:

1. Revive and restore with naps

When you take a nap during the day, you are in good company: Albert Einstein, Winston Churchill, and Thomas Edison are all famous nap enthusiasts. What they knew was that a midday snooze could actually increase their effectiveness. Research has found that some of the reviving benefits of naps include enhanced cognitive function, better reaction time, stress relief, and better overall health. Just keep your nap 30 minutes or under; sleeping for any longer will get you into deeper stages of sleep, from which it is difficult to awaken.

If you only have 5 minutes to spare, just close your eyes and massage your temples. Even a brief rest can reduce stress and help you relax, giving you the energy boost you need to complete your day.

The quickest way to prevent burnout is to begin a 15-20 minute meditation practice every day. It doesn’t matter what kind of practice you do, as long as you do it every day. For instruction, you can take a class, listen to a guided CD, such as the Stress Release Meditation CD, or look at my previous blog about easy beginner meditations.

2. Schisandra soothes and rejuvenates

A prized berry that has been used for thousands of years to revitalize the senses, schisandra contains vitamins and flavonoids that have antioxidant and immune-boosting properties. It is considered an energy tonic that enhances both physical endurance and mental concentration, while at the same time it soothes the nerves. Schisandra has been used as an adjunct support for immune function in patients undergoing chemotherapy and helps to protect the liver and kidneys. Grown in Asia, schisandra is available as a supplement from health food stores. A typical dosage to calm anxiety is about 200 mg daily.

Also, consider trying the formula Super Clarity, which uses Chinese herbs to provide abundant energy, focus the mind, sharpen the sense, and minimize stress.

3. Get your blood flowing to release tension

The constant pressures of your job and family can lead to chronically elevated levels of the stress hormone cortisol, which is a direct cause of muscle and joint pain. Clenched jaw? Lump in your throat? Chronic back and neck pain? These can all be manifestations of stress in your body. You can release physical tension and clear these emotional blockages with regular exercise, massage therapy, yoga, tai chi, qi gong or any activity that gets your energy flowing.

For increased stress reduction, practice five minutes of deep breathing during exercise. While exercising, deliberately slow down your breath by counting to ten for each inhalation. When you exhale, blow out and let go of worries and negativity. After five minutes, you should immediately experience a deeper state of relaxation.

4. Create a buffer zone at home

In our busy lives, there is literally no down time--even at home. Sometimes, when you open your front door, you get hit with more responsibility and more fires that you need to put out. The solution is to create a buffer zone. Give yourself the first twenty to thirty minutes when you get home. Don’t go straight to the computer and check your email. Give yourself some time before you start cooking or cleaning. What will you do during this buffer time? Calming activities to help you restore your energy, like listening to music in your room, taking a refreshing shower, or taking a quick walk around the block. This break will shield you from the stress of jumping from one fire into another. You will find that your mood will improve, your energy will increase, and you will be happier in your home with your family.

5. Take a time-out from technology

Your brain, like a computer, can handle only so much information at a time. Overloading your system is a recipe for stress. To evaluate if you’re overloading your circuits, examine all that you take in every day. Do you have to watch the news on TV, read it on the Internet, and also listen to it during your commute? If you exchange 200 email messages every day at work, do you also have to look at them at home and on weekends? Information overload is esspecially harmful in midlife because we have less tolerance for stress, which can create high blood pressure and heart disease. Try taking a full day off from technology. Turn off the TV, limit your email time, and turn your phone ringer to silent. Even a half-day off will cut down on stress and preserve your energy.

I hope this article helps you get off the road to burn out! I invite you to visit often and share your own personal health and longevity tips with me.

May you live long, live strong, and live happy!

—Dr. Mao