We do not want to spend our time wasted recovering from minor illness.  Nor do we want to spending additional time struggling with minor cold and flu.  Therefore, it is essential for us to watch out for changes to our body conditions.  It is always wise to listen to our body, know our limits and get ample amount of rest when we start to feel our body “falling apart”.  Besides taking ourselves at work, we need to maintain a healthy body outside of work as well.  Our productive depends on our health!  Find out more with our additional tips to keep you healthy in and out of work!

1. Sleep well – Do not deprive yourself from the well-deserved sleep.  Sleep ample amount of time.  That is about 6 to 7 hours a day.  Sleep more when you feel that you are extra tired.  Sleep an average of 6 hours for your body to recover itself from a day’s work.  Chances that if you deprive yourself from sleep, you get tired the next day and your body will work harder than normal to keep you going.  And in this way, the more likely you will break down easily if you keep having such a sleep deprived lifestyle.  Every once in a week, let your body sleep more than it should if you have been sleep deprived for the week.  Let the body have a chance to fully recover through these additional hours of rest.
2. Clear the mind before you sleep – Most often, even when we lay ourselves on the bed, our mind will still be thinking of the day’s events, happenings and making plans for tomorrow or the week.  Through this you get insomnia by allowing yourself the thoughts running about in your head.  Clear those thoughts.  It’s time to let the mind rest.  Give your body the well deserved rest and forget about the work.  You need this for you to have a quality and undisturbed sleep.  This is very much needed for your body to recover to prepare itself for the following’s day challenges!
3. Keep caffeine intake low – Caffeine has no nutrition benefits except to keep you alert, awake and addicted.  Keep your caffeine low so that you won’t run into addiction of it.  Caffeine can be found in various forms such as your Espresso, coke, sweets, drugs, etc.  Caffeine overdoses can lead to nervousness, irritability, anxiety, tremulousness, muscle twitching, insomnia, headaches, respiratory alkalosis and heart palpitations.  Therefore, before you think of getting another Espresso over the coffee brewing machine, think again if you want to risk your health.
4. Drink lots of water – We mean plain water. No coffee.  No coke. No soda.  No sweetened drinks.  Water helps to detoxify your body and most of our body consist of water which essentially means, we need water to for our body to function properly.  When you consume less water than normal, you run the chance of getting ill as your body is not replenishing the required fluid for the body to function well.  Therefore, take time to have a glass of water.  Make a form of logical break which you can walk to the dispenser machine to have a drink.  You get additional reward for stretching and walking to the dispenser machine too!
5. Quit smoking – If you smoke, take the opportunity to quit now.  Other than the long-terms effect of smoking (wrinkles, yellow teeth, cancer), smoking increases the heartbeat and can create feelings of anxiety in teens and young adults.  Get a healthier body by quitting smoking now!  You do want to feel anxious all the time at work!

Tips to Help You Recover From Burnout

• Learn to recognize burnout – Get to know when you are in burnout mode.  Observe your productivity for the day (or the week).  Make a comparison with the days you are working like a lion.  Sometimes it’s hard to tell, because if you can gain momentary focus (like I feel I’ve got right now) you can power through it. Regardless of if you can cope, it’s important to acknowledge it first.
• Take some time off – When you feel that you are at the low point of personal productivity, the best way out of it is to give yourself as much time off as possible.  Sure there are times when you’ll not be able to take an extended vacation (although I can safely say those are needed from time to time) but you should at least give yourself a few days away from anything work related. Relax! You’ll usually know when it’s time to get back to it.
• Get some sleep – Get more than your usual sleep every night when you feel you burnout.  Maybe 10 hours of sleep?  Sleep early.  All you need to get back the productivity may be just letting your body sleep more every night.
• Play – When you work hard, you got to play hard as well.  Keeping fit and being cheerful are great ways to deal with stress.
• Eat – Eat regularly.  Reward yourself with some good food.  Good food keeps your mind away from the stress at work.  Focus on enjoying the delicacy.  But remember; do not use food as a form of stress replacement. J
• Work on something new or different – If you feel exhausted on the same task, try working on something else.  The break from the routine will get you fresh and get your brains working again.
• Work on something you love – This may be difficult when you have commitment to something that may indirectly tied to your pay check.  However, if possible, work on something you love.  Passion precedes almost everything in the office. J

How do you manage burnouts?  How do you get yourself back on your feet?  Share with us!