Being a caregiver can come with many benefits. You might develop a much closer relationship with your loved one than you ever had before, and you will likely discover depths to your compassion and abilities that you never knew you were capable of. 

But caregiving is also a very emotionally and physically demanding job. Not only are you giving a lot of your time and attention to your loved one, but you are also doing that on top of all of the other commitments you have in your life. Because of this it can be easy to become exhausted and overworked, which, if left unattended, can quickly lead to burnout. 

Burnout is particularly common for caregivers and other healthcare workers, so it’s extra important that you be familiar with the signs and how to prevent and overcome them. While this piece will cover many of the common signs, there may be others that are not listed here, so, even if a symptom isn’t mentioned below, be sure to listen to your body and make changes if something feels off. You know yourself best, so don’t second guess yourself. 

1. Lack of Interest/Detachment

It’s very common for people who are dealing with the beginning stages of burnout to experience feelings of disinterest and detachment towards the things they once enjoyed or took pride in doing. Here are a few of the ways this symptom might manifest:

• Realizing that you’re not really listening or engaging when you talk to others. You might even find that you find that you feel like you don’t care about what others are saying, even if you love them and know that in normal circumstances you would be experiencing joy or empathy. 
• Declining invitations that you would normally accept. You stop going out to socialize and spend a lot more time on your own. 
• You just feel like you don’t care about anything. You might describe yourself as feeling numb. 

2. Loss of Motivation

Loss of motivation is a frequent companion to loss of interest or detachment, but it’s a little different. Motivation, as outlined by VeryWellMind, is the drive inside all of us to achieve our goals. This might be working towards a milestone in your career, running a 5 mile race, or completing a crossword puzzle simply for the satisfaction of doing it. The tasks required might not always be enjoyable, but the motivation you have to reach your goal will keep you going. 

When dealing with burnout you might find yourself with a complete lack of motivation. Not only might you not go after your goals, you might find it hard to even motivate yourself to make breakfast or brush your teeth. And it can be very difficult to find that feeling of motivation once you lose it. Even if you know that abandoning your goals could have detrimental impacts on your life, it’s like you’re sliding down a hill and are unable to stop. It can be very scary and upsetting, and often goes hand in hand with depression.

3. Feeling Helpless or Like a Failure

Burnout can also produce a feeling of complete helplessness or that you are some kind of failure, even if you haven’t done anything that you should feel bad about. 

You might feel a sense of complete overwhelm and panic, and like there is no way you will be able to dig yourself out of this feeling. You might find yourself crying unexpectedly, thinking extremely negative thoughts about yourself, or experiencing panic attacks. 

When dealing with these symptoms you might convince yourself that nothing you do is good enough. You might not feel like a good caregiver, partner, parent or friend. 

4. Moodswings

Another symptom of burnout is that you might find it very difficult to keep your emotions under control. You might constantly find yourself extremely irritated and quick to anger, or you might find yourself bursting into tears, or even feeling an almost manic positivity. 

While it’s completely normal for everybody to go through a wide range of emotions each day, these will feel out of the ordinary for you. You might find yourself being curt and snappy with someone you normally have a lot of patience with. You might complain loudly and become irrationally angry at minor inconveniences, such as a short wait for a coffee, or forgetting something in your car. It will also likely feel very difficult for you to properly manage your feelings. Typical coping mechanisms might not work, and you might even have friends and family making comments that you are acting out of character. If it feels like your emotions are spinning out of control then it’s important to seek help before it gets worse. 

5. Unhealthy Coping Mechanisms

Whether you consider yourself to be an emotional person or not, it’s important for everyone to have healthy coping mechanisms. Coping, according to the Cleveland Clinic, is a way for us to navigate through the stressors we experience in life, whether from a traumatic event, major life change, or dealing with poor mental health, among many other issues. Finding ways to cope is normal and necessary, but there are many different ways to cope with difficult moments and emotions in our lives. 

If you are engaging in healthy coping mechanisms that might look like focusing on maintaining a healthy diet or putting up good boundaries. It could also look like practicing meditation or yoga or taking a nice warm bath at the end of the day.

However, even if we know that certain habits are healthier than others, it can be easy for us to turn to unhealthy coping mechanisms. These ways of coping might make you feel better immediately, but in the long run can cause serious physical and mental health problems. Examples of unhealthy coping mechanisms include emotional eating, substance use, risky sexual behavior and poor financial habits like excess shopping or gambling. 

We all might make a choice that doesn’t feel good from time to time, but if you are in a good place then it’s likely you won’t continue participating in those activities. If you feel powerless to stop or are worried that you are dealing with addiction then the issue needs immediate attention. 

6. Poor Performance

It may happen that people who are beginning to experience burnout start having issues at work or properly fulfilling their duties as a caregiver. You might find yourself making more mistakes than usual, or forgetting things that you have done hundreds of times before. You could also just be careless, which might accompany the earlier sign, detachment. You might be doing a poor job and feel like you don’t care about making mistakes or getting into trouble. But of course, not only is this not a pleasant way to live your life, but making constant mistakes could have major consequences on your career and could also negatively affect the loved one you care for. What if you mix up some medication or accidentally make them some food that they can’t eat? Everyone makes mistakes, but if you are consistently performing poorly then that is cause for concern. 

7. Digestive Issues

Burnout can also cause a number of physical symptoms, one of which is digestive issues. You might constantly find that your stomach is in knots, or perhaps frequently bloated. You might have constipation or frequent loose stools. Meals that used to go down no problem now create gas and heartburn. 

Sometimes we might discover a sensitivity to a food we didn’t know we had previously, or be nervous about an entirely different matter. But, if there’s no other reasonable explanation for your digestive issues then there’s a good chance it could be happening due to burnout. 

8. Sleep Problems

The Sleep Health Foundation tells us that sleep and burnout have a bi-directional relationship. This means that burnout can negatively impact your sleep, but that in reverse, if you have been neglecting sleep or have had it impacted in another way, then that lack of sleep or good quality sleep could in turn lead to burnout.

Of course this can be tricky, as there are many things that can cause us to lose sleep, from tending to a new baby, to staying up to watch the latest episode of your favorite show. But if you are consistently having trouble getting enough sleep or feel like you’re always exhausted even if you think you’ve slept enough, then there’s a good chance you’re dealing with burnout.  

9. Constant Colds

Winter does mean that cold and flu season is in full swing, but if your immune system is functioning as it should, and you don’t have young children, then it is unusual to experience repetitive colds. This could look like getting a full blown cold every other week, or simply feeling that you’re never really well. Sniffles, a sore throat and exhaustion might go on and off with no proper explanation, and you might find yourself growing increasingly frustrated at the fact that you never seem to feel good. When experiencing a health situation like this it’s always good to go visit a doctor, but you might find that burnout is the culprit. 

10. Other Physical Symptoms

Finally, just as mentioned at the beginning of this article, this list won’t cover every possible sign of burnout. Yours might manifest in a slightly different way or you might experience a symptom that not many other people have. But it is important to note that along with emotional symptoms, burnout can have you experiencing several other physical symptoms aside from the ones listed above. Some of them might include:

• Headaches
• Dizziness
• Fainting
• Loss of appetite

Now that you have a better understanding of some of the warning signs of burnout, how can you overcome it, or, even better yet, prevent it? Prevention is always preferable, but if you’re already experiencing symptoms, then it’s important to act as quickly as possible. Here’s what to do:

Manage Your Schedule 

If you are at burnout then it means your workload is not manageable and you need to cut back. First, take a look at your daily schedule. Could someone else take care of some of the tasks on your plate? Sometimes the people around you might not be aware you need help unless you tell them. So, be honest and tell them you need some support – most of the time people are more than happy to offer help. Prioritize what’s truly important and let go of little details. And be sure to not say yes to any more work right now. 

Set Boundaries

It can be difficult to say no to the people you love, but you can’t be the best worker, partner, friend or parent, if you’re not taking care of yourself first. Learn how to say no and stand up for what you need. 

Focus on Healthy Habits

Diet, sleep and exercise play such a major role in our physical and mental health, and make the difference between experiencing burnout or not. Even if you don’t feel like your workload is particularly demanding if you’re not moving your body, nourishing it with healthy food and making sure to get enough shut eye, then there’s a good chance you’re not going to feel your best. Changing your habits might seem overwhelming, but starting slow is the best way to go! Drink an extra glass of water and add one extra vegetable to your day. Take the stairs or park a block away from work. Instead of watching TV before bed, pop on an eye mask and listen to a funny podcast. Yes, your ultimate health goals might go further than that, but if you try to change your entire lifestyle overnight it’s unlikely to stick. Instead, focus on small, achievable goals that you can easily incorporate into your day and build up from there. 

Take A Break

Sometimes we might feel like we can’t step away from our caregiving duties, but if you’re on the edge of burnout then you might not have a choice. 

Depending on your situation this might look like sharing the responsibilities of caregiving with another family member or care worker, so that you can have an extra day off, or fewer hours. Maybe it’s taking a week long vacation, or simply having someone come in so you can go out for lunch or head to the gym. The answer of what kind of break is needed is going to be different for everyone, but a break is going to be needed all the same. 

Talk to a Professional

If you’re experiencing burnout then it might be a good idea to pay a visit to a mental health professional. They can help you come up with further strategies to help you overcome your burnout and stay healthy long term. 

Hopefully with this knowledge you can prevent burnout, or quickly overcome it. But as a parting note just one reminder: do not ignore it. If left untreated, burnout can cause serious health complications and you might need a lot longer than just a few days off!

It’s not uncommon to hear people sing the praises of caregivers, and with good reason! Caregivers are kind, compassionate people who frequently have to deal with emotionally heavy and complex situations. If you are a caregiver then it is very likely you are dealing with clients who struggle with poor mental health or cognitive disabilities. You also might work with someone who has experienced a lot of trauma in their life, and you might have heard or been exposed to things that are incredibly upsetting to witness. 

Because of these intense circumstances, it can sometimes happen that caregivers experience something known as compassion fatigue. Compassion fatigue, as outlined by the Canadian Medical Association, is when someone who is dealing with someone else’s trauma or distress on a regular basis ends up taking on that trauma in a secondary manner. It’s almost like second hand smoke, you might be the one holding the cigarette, but if you spend enough time with the person who is, then you could face the same health consequences. 

People with compassion fatigue often find themselves withdrawn and disinterested in others. You may suddenly realize that you feel numb to the trauma of others, and react in a careless or sometimes cold and inappropriate way. You might also experience increased anxiety and depression, find yourself constantly feeling helpless and overwhelmed, and struggle with self-care or substance use. 

While there can be differences between burnout and compassion fatigue, they do often go hand in hand and if you are experiencing compassion fatigue then it is quite likely that you have already reached burnout. And, regardless of where you’re at, the following tips are helpful to protect you from either. It’s hard to care for others when you’re down, so read on to find out how to keep yourself healthy so that you can keep on being a rockstar caregiver. 

Know Your Limits

We live in a society where hustle is valued. Rest is often viewed as something weak and unnecessary. Just look at celebrities who boast about their 4 am wake ups, skipping lunch to workout in the gym and not getting home until 9 pm. But despite how much people glorify the idea of working nonstop, the reality is that human beings need to rest. In fact, adequate rest is one of the most important things you can do for your physical and mental health. Sleep gives our bodies time to rest and repair. During sleep our brains develop, which can help us function better during the day, be better problem solvers, and retain memories. Sleep is also when bodies repair from damage. Just think about the day after you’ve done a hard workout. While your body might be sore either way, it probably felt a lot better if you got a good sleep than if you only got a couple of hours of shuteye. 

Adequate sleep is also very good for our immune systems and our mental health. It lowers stress levels and can help us fight off those nasty colds that are especially prevalent at this time of year.

News in Health points out that it’s not just lack of sleep, but lack of good quality sleep, that can lead to serious health conditions like heart disease and dementia. 

Armed with all of this knowledge, maybe you’ll be a bit more inclined to prioritize rest in the future? Yes, it can be tempting to stay late at work or say yes to that late concert with friends, but how much is it costing you? Yes, people lead busy lives and sometimes you can’t avoid being tired. Your child is sick and you have to take them to the hospital, or you’re struggling to make ends meet and you have to work a second job. There will be some days where being tired is not a choice, and during those times unfortunately the only thing you can do is get rest when you can. However, there are many other times when you get to make a choice as to whether or not you say yes to something that is going to affect your peace, and if saying yes will disrupt rest that you need, then it might be better to say no. 

This might even go against things you know are healthy for you. For example, we all know that exercise is important, but if getting up to exercise means you’ll get less sleep than you should, then it might be better to skip your workout for the day. Lack of sleep can disrupt your metabolism and increase the likelihood of obesity, so if you’re not getting enough sleep then that workout probably isn’t doing much.

It can be hard to focus on rest, especially if it means forgoing something you enjoy, but, if you prioritize sleep and giving your body time to heal, then you’ll likely end up with healthier habits overall, and may be in a better place to be able to put time towards the activities you love. Plus you’ll be well-rested, and that always feels nice!

Therapy

Everyone could use help from time to time. Therapy is a great tool that can help you care for your mental health, and it’s often helpful even if you don’t feel like there’s a particular issue that needs to be addressed. Having someone to talk to about your emotions and experiences can help prevent something from becoming an issue because you’ll be able to catch it before it has the opportunity to grow. 

Therapy is like maintenance for your mind. You brush your teeth in the hopes of preventing cavities, and shower because you’d probably rather not smell, so talking to someone who can help you sort out your feelings is not that different. It’s caring for your mental health in the hopes of preventing something like depression or anxiety from taking over and seriously disrupting your life. 

Therapy might also be a great suggestion to make to your clients if you notice that some of your compassion fatigue is coming from trauma or mental health issues that they are expressing to you. As a caregiver part of your job is to be a compassionate listener, but that does not mean you are a mental health professional. There are some issues that require professional help, and you trying to step in to support them when you’re not qualified might end up hurting both of you. Instead, suggest they seek out guidance of their own. Point them towards Total Life, where they can receive Medicare supported therapy from therapists who are trained on how to tackle difficult subjects like grief and depression. 

Find Joy

It can be easy to get overwhelmed with all of the commitments that you have in life, but are you making time for you? Caregiving is all about putting your time and energy into another human being, so it’s extra important to find time to do the things you love. This might look like buying a painting kit to use while watching an episode of your favorite show, or picking up a celebratory cake to enjoy “just because.” 

Finding joy could be something big like starting a new hobby, but it could also be something as small as going outside on your deck to enjoy your morning coffee. We reach burnout for many reasons, but one can be because we have abandoned ourselves and our own needs. Prioritize you and what you want. You might even be surprised by yourself when you really listen. What you need to fill your cup might not be anything extravagant – it might just be making the time for  a few simple pleasures. 

Exercise

Yes, we did say earlier to prioritize rest before anything else, and that’s true! But exercise is still very important. While the recommendation, according to Health. com, is to get at least 30 minutes of moderate exercise five days a week, the reality is that any movement is better than none. It’s probably not realistic to jump into a five day workout routine if you are currently not doing exercise at all, so start small. Aim to do a five or ten minute workout video each day, something that is fairly easy to squeeze into your morning or evening routine, or even at the beginning of a lunch break. Once you’re comfortable with that amount of activity you can up the amount, and maybe even get into full length classes or training sessions. 

You might also want to think about how to incorporate more movement into your daily routine. Can you stand instead of sit for some activities, and are there opportunities to take the stairs, walk instead of drive, or even just get up every half an hour to stretch when sitting for long periods of time. 

A good tip when you’re trying to make exercise a habit is to find something you enjoy doing – that way you’re a lot more likely to stick to it. Youtube is a great place to start. There are lots of channels that offer everything from dance to weightlifting to yoga, so sift through to find something that speaks to you. Just because your friend swears by pilates doesn’t mean you have to do it too. Find something that makes you feel good and it’s a lot more likely that you’ll keep coming back than if you choose to do something out of a feeling of obligation. 

Time Off

If you’re able to, take a day off. Sometimes all it takes is a little reset to get you back to your compassionate and focused self. This might look like negotiating with your employer, or reaching out to another family member or friend if you are caregiving for a loved one. Sometimes caregivers trick themselves into believing that they are the only person who is capable of caring for and understanding the needs of the older adult they care for, but that simply isn’t true. That’s an unfair burden to place on yourself, and it’s important that you are able to step away and realize that the world won’t fall apart if you dedicate some time to looking after yourself. 

What’s particularly important about taking a day off is that you take a day off with the intention of doing something that’s actually relaxing to you. That might be spending the day watching movies in bed or going for a long run in the park, but it’s important that it be about you, and not time to attend to other peoples’ needs. You deserve to have someone care for you on that day. 

Food That Makes You Feel Good

We all know we should eat healthy, but you also want to be sure to focus on food that makes you feel your best. Too many people gorge on sugar that makes them crash, or dairy that makes their stomachs hurt, just because it tastes good. But, after the initial high of eating something tasty, you’ll probably start feeling sluggish and grumpy, which doesn’t lead to good physical results or good mental health. 

There’s room in every diet for indulging in your favorite foods, but be sure that you’re opting for choices that make you feel your best. Having pancakes with whipped cream might be a great choice for a lazy Sunday afternoon, but they probably won’t help you feel your best when you have to jump into action on a busy Monday morning. A snack of Doritos and Coke won’t help you focus on a difficult task, just as a plain green salad won’t make you feel fulfilled after a long day of physically and mentally demanding labor. 

When thinking about how to plan your meals, try to opt for food that’s colorful and varied. This means having protein, fiber, fat and carbs at every meal, and trying to make sure you always load up on vegetables and fruit. This way you’ll feel full, energized and satisfied so you can make choices with a clear head, and hopefully avoid falling into the brain fog and mood swings that often accompany high sugar foods, or foods that your body might be sensitive or intolerant to.

Ask For Help

Because caregivers are such competent people, it’s easy for others in their circle to believe they don’t need any help. You might even be someone who is constantly telling others that “I’m fine!” But, everyone needs a support network, so let other people in! Talk about your feelings and ask for help when you need it. Yes, therapy is a great option for general maintenance and more serious issues, but help might look like asking a friend to pick your kid up from school, or coming over to help unpack some boxes after a move. Humans work best when part of a community, so don’t be afraid to let yours in. Sometimes the smallest gesture can make the biggest difference. 

Caregiving is rewarding but challenging, so be sure to always listen to your body and what it needs. If you think you’re reaching burnout then sit down to see if you can make any of the above changes, and listen to anything else you think you might need. You are important and you deserve care too, so don’t ignore yourself. 

Caregiving is one of the most honorable vocations, but it is also one of the most exhausting. The amount of care and attention you have to put into another person can quickly become overwhelming, and many caregivers find themselves struggling with stress, anxiety and burnout. That’s why it’s so important to take your mental and physical health seriously. The following tips are ones that are commonly recommended by medical professionals all over the world, and should help you stay focused, calm and present.

Don’t Give Too Much of Yourself

While of course you want to be the best caregiver imaginable, it’s important to know your limitations. Most caregivers aren’t trained to provide mental health support, and trying to help a senior with a serious condition like depression when you’re unqualified to do so could not only lead to distress for yourself, but you could also endanger your client by giving them bad advice on how to manage their mental health issues. It’s better for everyone if you leave some topics up to a professional, such as a senior-specific mental health therapist or counselor. 

Of course, this doesn’t mean that you can’t engage with your client on difficult topics, but if they’re dealing with a mental health condition that you don’t have experience working with, they’re processing a major trauma, or you notice that you’re taking their issues home with you, then it’s time to think about how you can better serve them and yourself. You’re going to show up best to your job when you’re feeling good, so don’t feel bad for setting boundaries. They’re necessary so that you can be the best version of yourself at work. 

Eat Well

Tale as old as time, but it’s no secret that eating a healthy diet is a way to reduce anxiety, stress and depression, as well as helping to keep you physically healthy. Harvard Health references a study that shows that eating a traditional diet such as the mediterranean, which is high in fruits, vegetables and healthy fats like olive oil, could work to reduce stress by 25-35%! 

Of course, it can be hard to make changes to your diet, especially if you have a busy schedule and find it difficult to find time to cook, but there are small changes you can make over time to help you reach your food goals. Instead of promising yourself that you’re not going to eat any junk or sugar (unrealistic to start with, especially if you don’t have a very healthy diet at the moment), why not commit to eating a vegetable with every single meal? That way, you’re not giving up on anything, but you’re adding on something that’s good for you. That might look like adding an avocado or tomato slices to your toast with breakfast, or having some carrot sticks and dip with lunch. One of the best ways to eat healthy is by doing it in a way that you enjoy, so don’t cut yourself off from the foods you love. Try making a simple cheese sauce to enjoy on your broccoli, or add a little bit of honey to your roasted vegetables. The win is eating a healthier diet overall, not abstaining from anything sweet or deep fried. Plus, you’ll be more likely to stick to a new diet if it includes some of your favorite foods. 

Another good recommendation for keeping a healthy diet is to up your protein intake, which helps you stay full and satisfied for longer. This might mean adding a chicken breast or salmon to your salad, or making a tasty stir fry with tofu. When we aren’t getting enough protein it tends to make us hungry, which is why you might be snacking so much in between meals. If it’s available to you, it’s always a good idea to seek out the help of a nutritionist who can help you meal plan and make sure you’re making choices that are healthy and sustainable for you. 

Get Moving

It might seem counterintuitive to move when you’re exhausted, but frequent exercise actually gives you energy! If you’ve been struggling with stress and exhaustion then a little movement might be just what you need. While we know that exercise is good for our cardiovascular health, The National Institutes on Health outlines how exercise helps our mental health by reducing cortisol levels and balancing out our leptin and ghrelin levels, which helps keep our appetite and stress levels in check. You might have noticed that when you’re stressed you don’t sleep well, you don’t feel like exercising, and you’re more likely to reach for unhealthy foods. It’s all a cycle, and it can be hard to get out of it. But, the good news is that once you start working on improving one of those habits, the benefits of one will spill onto the others. If you work on getting a bit of exercise then there’s a good chance you’ll want more nourishing food, and there’s a good chance you’ll start getting better sleep, because, once again, it’s a cycle! 

Just like with your diet, it’s always better to start small when implementing new habits. Instead of trying to go to the gym at 6 am every day, why not start by parking your car a block away from work, or taking the stairs at the subway station? Or you might commit to doing a five minute yoga video every morning, or walking around the block when you get home from work. A little bit of movement is better than no movement, and, once you’re comfortable in your new routine you can slowly start adding on to your exercise until you’re getting at least 30 minutes a day of moderate exercise (the recommended minimum amount by health agencies all over the world).

Something else to consider is that daily exercise doesn’t need to be completed in one chunk to be effective. If you can get in a few quick walks and also do a 10 minute strengthening video at the end of the day then that still counts as your daily recommended amount of activity. And, for many people like you who have busy schedules, that might be a much easier way to get half an hour of exercise into your day than if you were to try to find the time to do half an hour all at once. 

Finally, remember the point that some exercise is better than none, so even if you only get a few minutes of movement, that’s still going to be better for your mental and physical health than if you were to do nothing at all. 

Make Time for Loved Ones

It can be easy to neglect your social life when you’re busy and overwhelmed, but, just like with exercise, making time to see your loved ones will likely leave you with more energy than if you simply go to and from work every day. Human beings need connection with others, that’s one of the reasons why your job is so important. Even though you might be assisting the senior you care for with many household and medical tasks, a large part of your job is providing companionship to someone who otherwise might feel quite isolated. 

While you might feel a strong connection with your client, and hopefully get a lot out of the relationship, it’s still work, and it’s unlikely that you are able to share details of your life with the senior you care for in the same way that you might share that information with your family or friends. 

Of course, you don’t want to create more stress for yourself by adding in high-pressure social commitments, so be thoughtful about the activities you choose. You might invite a friend even over for a low key dinner of takeout pizza and a movie. Perhaps you could ask someone to join you for a morning yoga class or walk in the park on the weekend, that way you’re getting in some social connection while also checking exercise off your list. Even a quick phone call to catch up about your life and the life of your loved one can be very beneficial. Simply hearing the voice of someone you love and being able to talk about some of the struggles you’ve been facing can be very helpful. 

Think about activities that are going to be relaxing and enjoyable for you. If that’s a night out at a rock concert that’s totally fine, but just be sure you’re choosing activities and people who fill your cup, instead of draining it. 

Time Alone

Just as time with friends and family is important, so is time alone. You need to focus on yourself to be sure you’re really listening to your own needs. Sometimes we are so focused on others that we miss what our body is trying to tell us, so give yourself a bit of time each week to check in with yourself. This might be five minutes in the morning to journal, or drawing yourself a relaxing bath to soak in. Depending on your circumstances you might even be able to have an entire night that’s focused on you where you can make yourself a delicious meal, and finally watch that tv show everyone has been talking about. But, if you have dependents and aren’t able to spend so much time on your own, simply getting out for a short walk or taking your coffee outside to enjoy it in peace will also give you a similar boost of calm. 

Again, it’s important when contemplating any kind of self-care routine that you think about what is best for you. Some people love to meditate to relax, while you might prefer to go to the shooting range. There’s no right or wrong way to spend time unwinding, so if someone works for someone else but doesn’t work for you there’s nothing wrong, it’s just a good idea to find something else to focus on. You time is about doing what YOU want. 

Get Grateful

It’s normal to complain from time to time, but is life really that bad? A gratitude practice, where you spend time every day to think about and write down everything you’re grateful for has been shown in a study to have a very positive effect on stress levels, even a month after the study ended! Gratitude journaling was found to be even more impactful than traditional expressive journaling, which is also known to be helpful for mental health. Gratitude doesn’t mean ignoring sadness or depression. It’s important to talk about difficult situations and events with loved ones or a mental health professional. Gratitude is the simple act of looking at your life and the moments and connections you are grateful for. It can even be a useful tool for reframing negative thinking. For example, you might say “I am so exhausted from the gym, that workout was so hard and I hated it,” which sounds fairly negative. If, instead, you were to look at that situation through a lens of gratitude you might say something like, “Wow, I can’t believe how strong I’m getting. That workout was really hard but I lifted so much more than I could have two months ago! I’m so proud of myself and grateful for my body.”

Humans are hardwired to be negative, but trying to approach situations from an attitude of gratitude can have a profound effect on you and the people around you, so why not give it a go? 

Turn on That Stand-Up Routine

Surprise, surprise, laughing makes us happy! The Positive Psychology People share that smiling and laughing can make you happier, less stressed, and can even make you a better decision maker – something we could all benefit from in our day to day lives. So turn on your favorite tv show or comedy routine, call up that hilarious friend, or watch videos of animals doing adorable things. And, in some bizarre but encouraging news, you don’t even need to find something funny to get the benefits! You can fake laugh or even put your mouth into a smile when you don’t feel like it, and overtime you will still see results (and likely start laughing or smiling for real because how silly is that?!)

Just as with gratitude, don’t force positivity or gratitude on yourself or others when it’s not the right time. It’s important to allow sadness, grief and depression to be acknowledged and given space. But, if you’re finding yourself a little stressed at the end of the day and just need to turn your day around, why not try a few “hahahas?”

It can be hard to prioritize yourself sometimes, so don’t be hard on yourself if it takes you a bit of time to get into a new routine of selfcare. Remember, doing a little bit of something good is better than not doing it at all!