Emotionally nurturing yourself in small ways can help ease burnout and exhaustion.  

23 June 2023

It's hard to care about anything when you feel exhausted,burned out, or ragged around the edges. Your once-fiery enthusiasm may seem more like charred rubble due to overwhelming family responsibilities, a job that drains you, or financial struggles. Or maybe an illness, the uncertainty and
disruptions of the age we live in, or a combination of factors has left you feeling as if you have precious little to give.

1. Carve out time for yourself
Make small moments count: choose what makes you feel at peace. For example, have a cup of tea, or simply lay a blanket or mat on the floor at home or work and lie on your back. Don't look at your phone or email. "You want to tell your body to take a break. It helps you reset and back away when
stress draws you in,"
2. Commit to better health
➢ Exercise: Moderate intensity exercise, the kind that works the heart and lungs, releases important chemicals that help regulate mood, sleep, and many body systems. Aim for at least 150 minutes of exercise per week, which amounts to about 22 minutes a day. Start with just a few minutes a day if it's all you can do. It doesn't have to be fancy. "It can be any movement that brings you joy, like dancing, yoga, or brisk walking," Dr. Chanoff suggests.
➢ A good diet: Eating lots of junk food (typically full of sugar, salt, and unhealthy saturated fat) fuels chronic stress, fatigue, depression, and anxiety. Choose more unprocessed foods such as vegetables, fruits, whole grains, legumes, lean proteins (fish or poultry), and unsaturated fats (such as avocados or olive oil). If time is an issue, Chanoff suggests batch-cooking simple, healthy foods you can have several days of the week. (Lentil or
bean soup is a good one-pot meal. Throw in as many vegetables as you can.)
➢ Sleep: Insufficient sleep affects overall health, concentration, and mood. Try to sleep seven to nine hours per night. "It helps to wind down an hour or two before you fall asleep. And practice good sleep hygiene: turn off your phone, keep your room cool and dark, and go to sleep and wake up at the same time each day,"
3. Surround yourself with comfort
surround yourself with people, activities, and things that make you feel cozy, loved, happy, or content. Go simple: spend time with your favorite people, add a small vase of flowers to your space, don fuzzy slippers once home, eat a treasured comfort food, or listen to a favorite song.
conclusion
Be gentle with yourself. Pamper your soul and replenish your cup, so you can continue being there for the important people and tasks in your life.