Tracking Stress Levels To Improve Burnout Recovery

The goal of a stress journal (also referred to as a stress diary or stress log) is to keep a record of how stressed you are throughout the day and what circumstances increase these feelings.

This doesn't have to look polished! Write down the time, event, and how it made you feel. You can also add from 1 - 10 how stressed it made you feel or the importance of the event to your day. Above is my personal example!

A "trigger" activates a feeling within you - the term is typically used for stressors that activate trauma, anxiety, or stress. Identifying these can help you track instances where you feel overwhelmed.

Here are examples of how you can identify what's really bothering you:

• Do the dishes stress you out as much as cleaning your work area?
• Does your work ethic suffer more when you're put on certain types of projects?
• How long do you put off some tasks more than others? What finally convinces you to complete them?

Mindfulness, put simply, is the practice of being present. Find an exercise that helps anchor your mind in the present, through physical and mental connection.

The 5 Senses Countdown is a great beginners way to cope with anxiety and feeling overwhelmed.

Take a deep breath. Now, find:

• 5 things you can see
• 4 things you can hear
• 3 different textures
• 2 different smells
• 1 thing to name

Combine deep breathing exercises with mindfulness practices like the 5 Senses Countdown.

There isn’t a one-size-fits-all solution to stress recovery; your method of relaxation will also need to be adaptable.

Music: make a playlist that calms you or hypes you up.

Get Togethers: Plan time with your support system.

Retail Therapy: Some people feel better when they buy comfy clothes, make a purchase they've been saving up for, or even spend time in a public place.

Naps: Sleeping is the human equivalent of “have you tried turning it off and on again?”

Any schedule comes with stress. Ignoring burnout symptoms can seriously impact your well-being.

Monitor what increases negative feelings so that you can build a recovery plan that works for you at the time.