Written by Wellness Ambassador Carolina Rose
Workplace burnout is on the rise due to many people facing long working hours and increased demands and responsibilities in their careers. 90% of UK adults reported experiencing high or extreme stress in the past year, whilst one in five workers (20%) in the UK needed to take time off work in 2024 due to poor mental health caused by pressure or stress.
Whilst some people are experiencing more flexibility in their work set up, such as through working from home and having more flexible hours, others are navigating chronic stress and exhaustion driven by their job, which if left unchecked can develop into burnout. In 2022/23, there were 875,000 workers suffering from work-related stress, depression and anxiety. The fifth most common reason for sickness absence in 2022 was mental health and 15% of UK workers are estimated to have an existing mental health condition. These figures are serious, and so taking steps to make change and create accessible steps for both recovery and prevention is fundamental.
Our Wellness Ambassador, Carolina Rose is exploring the steps you can take for your wellbeing, firstly to help to stop burnout in its tracks, and secondly to optimise your health in the long term. Your career should not entail working yourself into the ground, and there are so many small changes you can make that add up to helping you to show up as a healthy, energised version of yourself in the workplace, for your team, but most importantly for yourself. Daily habits can make a huge difference, so read on to learn how to start integrating wellness into your daily routine to prevent burnout and achieve a healthier work-life balance.
Fuel your body properly first thing, and keep your blood sugar balanced
The number one priority for being able to juggle the things you need to in your day, is fuelling your body efficiently. If we consistently don’t give our bodies the nutrients they need, we won’t have the proper energy, resources and resilience to handle any stress that may come our way. Long term, nutrient deficiencies and blood sugar imbalances can be another factor contributing to burnout. Luckily, making just a few tweaks to your diet can make a huge impact on how you feel, both in the short and long term.
Some quick tweaks to your diet:
Don’t skip breakfast. After fasting through the night, our body needs to be replenished with macro and micronutrients in order for the systems in our body to function at their best. We especially need to fuel our bodies in order to help our stress hormone (cortisol) stay regulated.
Aim for 30g protein per meal. This provides your body and brain with the amount of protein it needs to carry out all the processes they need to. Plus, this level of protein helps to keep your blood sugar balanced - imbalanced blood sugar can be another added stressor on the body and can lead to those 3pm energy crashes.
Choose balanced snacks that pair carbohydrate, protein and healthy fat, reducing processed snacks where possible. Incorporate things like nuts, nut butters, hummus, greek yoghurt or make your own protein bars. Here’s a healthy cashew and raspberry protein bar recipe.
Add electrolytes to your water for sufficient hydration, clarity and focus (and to reduce that burnout brain fog!). You can either add lemon juice and sea salt to your water, or here is my favourite clean electrolyte formula by Humantra.
Consider supplementing with magnesium and B vitamins - both are crucial nutrients for a balanced nervous system, for energy production and for a deep night’s sleep.
Take proper breaks, and make them mindful
In breaks between work, it is so tempting to scroll on social media or generally look at another screen, as this can make our body feel like it is decompressing. But filling our breaks with more screen time is only exacerbating the potential for burnout. Firstly, it is essential to take proper breaks in order to reset and handle the tasks you have to do properly. Secondly, trying to make your breaks screen-free helps your nervous system re-regulate after juggling lots of tasks.
Mindful break ideas:
Swap scrolling for box breathing to relax your nervous system. Breathe in for a count of four, hold your breath for a count of four, breathe out for a count of four and hold your breath for a count of four. Repeat until you feel a sense of calm and groundedness.
Head to the beach and look at the sea. A 2021 YouGov survey found that 73% of UK adults reported reduced stress levels and 65% reported reduced anxiety and depression after being near water. Harness that water therapy that is right on your doorstep.
Get some fresh air on the Projects rooftops (especially when the sun is out). Vitamin D absorption is a certain way to boost your serotonin levels.
Weave more movement into your day
Moving your body is the quickest way to shake off stress if you are feeling a lot of pent up energy or tension. The key however, is listening to what your body is needing. On some days, we need an upbeat workout that will boost our endorphins. On other days, and especially if you are feeling on the verge of burnout, is to choose something that is lower intensity and more nourishing for your body like walking, yoga or pilates.
Ways to weave movement into your work day at Projects:
Hatha yoga every Wednesday or Vinyasa Flow yoga every Thursday in The Globe
Weekly HIIT Boxing classes by The Box
The Gym located at Beach
Reformer pilates at Reformer Collective (located just a few minutes from Lanes) Projects members can get 25% off classes - details on how to redeem are on the Projects app. See Apple Store here, and Play Store here to download.
Walking meetings
Standing desks
NEW: Monthly run club with Angry Pablo
4. Set clear boundaries
One of the most effective ways to prevent burnout is learning to set healthy boundaries. Especially if you have your own business, it’s all too easy to be ‘always on’. Setting limits allows for balance and for you to continue to prioritise your wellbeing, even in the face of increased work pressures.
Boundaries you can get in place now that can free up your headspace:
Keep your work at work: and keep your home, or your evenings, a space/time to wind down
Take breaks from the strict 9am-5pm grind: if it’s an option for you, break up your work day or mix up your hours. Shake up your environment and make use of all the different (beautiful) spaces at Projects.
Make frequent use of do not disturb and airplane mode: we are constantly being pulled in by our notifications, so taking away these distractions gives us the headspace we need to get our work done.
Say no when necessary: it can be tempting to take on every project and responsibility we can get our hands on, but assessing our capacity is essential for preventing burnout.
Prioritise connection with others (and let yourself have fun)
Connecting with others is the absolute antidote to burnout. As a Projects member, make the most of being in a welcoming, supportive community, remembering that even a quick chat with someone can completely change your headspace. Share with others what you are experiencing, nurture your support network and celebrate all the wins, however small they feel. And if a Thursday evening rooftop cocktail is needed, go for it…
Make the most of the incredible lineup of events and socials on offer here at Projects such as weekly breakfast mornings, drinks at The Rooftop and monthly mixers like Sip & Slice.
Schedule regular check-ins with yourself
Finally, make it a habit to regularly assess your mental health. Self-reflection can help you catch the early signs of burnout and identify areas where you need additional support. Here are some ways to keep tabs with how you are actually feeling:
Journal regularly: write down your thoughts and feelings to help you process and release your stress
Assess your workload: every week, review your priorities and determine what can be let go of
Plan a monthly wellness day: consider taking a day off each month purely for your wellbeing, leaning into rest and whatever your body is needing
Burnout prevention isn’t about drastic changes; it’s about weaving wellness into your everyday life, and making it just as much a priority as your work. The more you practise these habits, the more they’ll become automatic, and you’ll feel your capacity and resilience for stress dramatically change. Make the most of all the support on offer here at Projects, remembering that your health, both physical and mental, have to come first in order for you to carry out the work you want to in the world.
Sources: Mental Health UK: https://mentalhealth-uk.org/burnout/