I spend many years, decades in fact, dealing with chronic stress and anxiety as my familiar ‘friends’. Life can often feel like a balancing act, especially when work stress begins to overshadow daily joy.
The good news is that there are practical strategies to help you rediscover happiness, even during the most stressful times.
After burnout in 2020, I rebuilt my life and here’s some of the things I have incorporated into my life to make sure I don’t burn out again:
1. Embrace physical activity
Daily exercise: incorporating even just a few minutes of physical activity into your day can make such a huge difference. Utopia is 30 minutes. Just simple things like a walk, a workout session, or for me, a yoga class
Movement breaks: Take short breaks during work to stretch or walk around. This can help refresh your mind and body
Active hobbies: engage in hobbies that you love and involve physical activity: gardening, team sport, latin dancing for me
2. Investing time in activities you love and escaping from stress
Creative outlets: explore creative activities like painting, writing, or playing a musical instrument (I took art classes during some of my dark burnout times)
Learning new skills: a new thing to focus on: this could be anything from cooking a new recipe to learning a new language
Scheduled fun: sounds like an oxymoron but if you’re struggling to find time for fun, put it in your calendar and stick to it
3. Simplify your work routine
Making small adjustments to your work routine can help manage stress more effectively.
Prioritise tasks: focus on the most important task you need to get done in a day first thing in the morning, you’ll feel good when you’ve got it done
Efficient planning: plan your day the night before to reduce morning stress and start your day with a clear direction
Limit multitasking: concentrate on one task at a time to improve efficiency and reduce the feeling of being overwhelmed
4. Connect with nature
Outdoor activities: hiking, cycling, simply walking in a park
Nature breaks: take short breaks to step outside and enjoy fresh air and natural surroundings, even a walk around the block can make the difference
Weekend getaways: plan trips to natural settings like beaches, mountains, or forests
5. Practice gratitude
Gratitude journal: write down things you’re grateful for each day. This practice helps you recognise and appreciate the good in your life
Positive reflection: Take a few moments each day to reflect on positive experiences and achievements
Express gratitude: Share your gratitude with others, whether it’s a simple thank you or a note of appreciation
6. Spend time with the ones you love
Quality time: spend time with loved ones can provide emotional support and joy
Support networks: join groups or communities where you can share experiences and support each other
Random acts of kindness: doing something kind for someone else can boost your own happiness and strengthen your connections
8. Establish a balanced routine
A balanced routine can help you manage stress and find joy in daily activities.
Morning rituals: starting your day, every day, with simple positive activities changes lives. Reading, yoga, meditating, walking, writing
Evening wind-down: create a relaxing evening routine to unwind from the day’s stresses, especially if you work from home. Stop working and do something which moves you from work mindset into rest-of-life mindset
Balance: make time for both work responsibilities and personal interests
Conclusion
Finding joy amidst work-related stress requires intentional effort and time.
Incorporating any of these strategies into your life can help you rediscover happiness and maintain a positive outlook, even during challenging times at work.
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