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has become even more demanding and burning
out, or even feeling you're on the verge of burning
out is becoming more of an occurrence. Some
research I undertook recently of twenty one to thirty
two year old Young Professionals showed that 39%
feel they are very close to or actually have burnt
out. That's unbelievably sad and very worrying.
Stress, anxiety, money worries, managing
excessive demands, overwork, relationship issues,
working long hours, job insecurity.... goodness, life
are taking their toll.
I'm on a mission to make sure
people can manage the
challenges in their lives,
get the career success they
strive for and not crash and
burn in the process. On the
17th October my book `How
to Prevent Burnout and
reignite your life and career'
was published. It's a book that
brings together all my personal
and professional learning and
experiences from working as a
consultant and running a stress
clinic and explains `how to'
prevent burnout. It's a powerful
book and I'm very honoured
that Rt Hon Jeremy Hunt MP, UK
Secretary of State for Health has
endorsed it.
I'd like to share with you a
few of my top tips. With a few changes to your diet,
lifestyle and thinking patterns you can not only
prevent burnout but find yourself feeling energised,
focused and performing better than ever. There are
many more tips in the book, as well as case studies,
questionnaires and activities. It could change your
Nurture your adrenals
. These are two tiny
glands sitting just above the kidneys that
release a number of hormones including
adrenaline and cortisol for the `fight or flight'
stress response. Chronic stress increases your
demand for certain nutrients, particularly
vitamin C. To make sure your adrenal glands
are well nourished, hit your five-a-day target
for fruit and veg servings or even beat it if you
can. Variety is key, so include lots of colour (dark
green, red, orange, yellow, purple).
Pace yourself and ease into the day.
Don't just
jump out of bed and race to action. Start with
each day by taking three deep breaths then
spend a few minutes doing some stretching
exercises. When we wake our cortisol levels
spike. This provides us with the oomph to get
up and get going. Easing into the day will allow
levels to follow their `normal' cycle
where cortisol starts to fall
and tail off, helping you to feel
calmer and more able to cope.
Manage digital technology.
Don't allow it to control you.
Social media, emails, computers,
phones all sap your time and are
addictive and have a detrimental
effect on your sleep patterns.
Switch off digital screens at least
ninety minutes before bed. The
blue light emitted from screens
inhibits the release of melatonin,
the sleep hormone, disturbing
sleep patterns.
Schedule time for recovery.
Make sure you get at least 15
minutes in the day that you devote
completely to you, either doing
nothing or doing something you
love that recharges you. Blank out time in your
diary if necessary. It's this `me' time that will
lower elevated stress hormones and help you
to rebalance and recover.
Identify your stress triggers.
Reflect on the
challenges you may be experiencing. Why are
they a challenge, how are you reacting, what
effect is this having on you, and how can you
change the situation? It's not the challenges
that are causing you the problem, it's how you
are reacting to them. In reality stress does not
exist, what does is your mindset!
Have an annual MOT
. Stress increases your
risk of illness. Conditions such as allergies,