Stress and Burnout

1. When you start feeling stressed, stop what you are doing and inwardly say “Calm” to yourself.

2. Take in a deep breath and let it out slowly, concentrating on the movement of your diaphragm. Do this two or three times until you feel more in control.

3. Go for a brisk walk, even if it’s only around the room or to the bathroom, to get your circulation moving. Regular brisk, non-competitive exercise burns off the negative effects of stress hormones.

4. Go somewhere private and groan or shout as loudly as you can. Some people find it helpful to punch a soft cushion as hard as possible. 

5. Choose an appropriate, personal positive thought e.g. “I am feeling positive pressure, not negative stress” and repeat this regularly to yourself. 

6. Listen to calming background music – soothing classics, or natural sounds like recordings of the sea, bird songs, a babbling brook or waterfall are ideal.

7. Eat a healthy diet and don’t go more than four hours without food, or your glucose levels may dip which provokes stress responses.

8. Become more assertive - say “No” to unreasonable demands or when you have more than enough to do. Be pleasant, but keep saying ‘No’ or arrange to meet the request at a later time.

9. Manage your time more effectively - prioritise tasks so you can deal with pressures one at a time.

10. Make a point of complimenting others around you – if you make them feel good about themselves, the positive effects will wear off on you, too.

Dr. Sarah Brewer