city man going for a walk to prevent burnout and reduce stress

Heat records are being surpassed all over Europe and people are burning up in this latest heatwave, but with all the current life demands and pressures, both in and out of work, are we at risk of burning out too? Whether we are ‘burning up’ or ‘burning out’, energy conservation is the answer. It is the only way to reduce carbon emissions and slow global warming on our planet, and it’s also a key tool in maintaining physical and emotional balance for ourselves. So, yes, slap on the suncream, stay in the shade and drink plenty of water, but it’s time to protect against a different kind of frazzle!

The mental health cost of low energy and fatigue

We understand that the world energy crisis will cost us financially, but it’s a little more alien to understand the mental health costs of using more personal energy than we can afford. How often do we ask or get asked how we are, and the reply is caveated with tiredness, “I’m good thanks; a bit tired though”. How much are we letting on about how we feel and how much do we understand the connection between energy and mental health?

When stressed, worried or anxious our body system consumes high energy, and if this continues long term it can eventually lead to the fatigue, low energy and low motivation of depression, or even the extreme exhaustion and emotional numbness of burnout.

Raising awareness of the energy-mental health connection and where our individual energy levels lie, is a simple but effective tool in keeping mentally fit, as well as a recovery tool if you are already feeling low, demotivated or burned out.

Managing your energy bank

Energy is a lot like money; you can only spend it once and then you become overdrawn, when it then takes double the effort to get back in balance. When you don’t have a lot of energy you have to be very careful how and when you spend it. Becoming as familiar with your energy bank as you are with your financial bank, i.e. before you are out of funds, is an important part of mental fitness and resilience.

We don’t switch off easily in today’s high achieving and high producing culture; the lights are on until late, literally and metaphorically! A battery that is on for 24/7 will soon drain and stop functioning, yet we expect to keep well and feel good on low battery reserves.

It’s like busyness has become a badge of honour. It didn’t used to be like this; in the past rich and successful people demonstrated wealth through having the time and money to do nothing in particular. In contrast, today’s rich and famous social media stars show off how busy they are through Instagram and Twitter, and so success has become associated with always being ‘on’. If we are always “on” then personal rest and recuperation time is eroded, depleting our energy store making us vulnerable to burnout.

happy woman who knows how to prevent burnout

5 ways to boost your energy reserves

Let go of what no longer serves you

Think about all the things you do in a typical day. And then consider your long-term goals. How many of those activities are relevant? Are they moving you towards your long-term goals? Do they support your vision for your future? If not, perhaps it's time to drop them, leaving you to focus your valuable time and energy on what's really important and on what you really want.

R & R – Rest and Recuperate

A familiar phrase that needs to be a familiar activity! We are suffering a rest deficit because we don’t understand the true power of rest as a partner to sleep. During awake time, we need to rest our active brains by periodically entering a moment of mindful calmness; a stop and smell the roses moment, if you will. We can rest our over-stimulated senses from time to time by closing our eyes and unplugging completely. We can actively rest by having a massage, stretching or doing some yoga.

Don’t sweat the small stuff

The ‘small stuff’ is the little things that build up and irritate us, draining our energy on a daily basis. Often, it's the tiny things that annoy us the most and that are easiest to sort out: a squeaky hinge, a filthy car, that stain on the sofa, a broken light, or the pile of junk waiting to go to the tip. Maybe there are pending DIY jobs, unfinished projects, or accounts that have to be tackled. Begin with the easy stuff and keep working your way through the list until all the items have been eliminated. Not only will it feel great and free up masses of energy, but you'll create that all-important space for new things to come into your life.

Prioritise sound sleep and regular exercise

It may seem a boring and repetitive piece of advice, but it’s a fact. Sleep is so important because it repairs and restores every cell in our body and brain. We make sure we plug in our smart phones every night without fail, but we are willing to sacrifice our own recharging process of sleep for more time scrolling. Getting up and going to bed at the same time most days and getting at least 8 hours is the most constant piece of advice from sleep experts.

When you feel tired the natural response is to reduce physical activity, but this will only make you feel more tired in the long run. It may sound counter-intuitive, but exercise actually improves energy if done at the right time and right level for your current energy state. Chunk it down into short but regular episodes to begin with and monitor how your energy feels after exercising, before slowly increasing.

Stay hydrated

Dehydration can affect your brain function, mood and energy levels. Or bodies are 70% water and we lose water all the time through urine and sweat. Don’t wait till you are thirsty to drink, especially in hot weather.