Burnout Survival Kit - Deepstash

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Ground yourself when stressed - 54321 technique

5-4-3-2-1 technique - five things you can see, four things you can touch, three things you can hear, two things you can smell, one thing you can taste.

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416 reads

Release tight areas in your body - Daily five stretches

Release tight areas in your body - Daily five stretches

Kit laughlins daily five stretches or stretching on a foam roller or with a lacrosse or tennis ball for trigger point release

stretchtherapy.net/audios

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88 reads

Breathe like a yogi

Place one hand on your belly and one on your heart, then breathe in through your nose and deeply into your belly for five full seconds. Then exhale through your mouth for another five full seconds. Try ten breaths this way.

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68 reads

Turn your worries into a checklist

Pick one or two you can commit to solving by end of the day.

If you've jotted down some things that can't easily be solved, designate some 'worry time' for the day. This is a cognitive behavioural therapy technique that gives you a specific time and place to worry to stop them interrupting your day.

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45 reads

Stress at work can be OK, until it's long-term

It's okay to feel stress at work. We all do! Sometimes it can even be motivating. But there's a big difference between the occasional spike and an endless high velocity nightmare.

Stress releases a hormone called cortisol. High levels for long periods of time can physically shrink and lose connections with what deals with decision making, concentration, judgement and social interaction.

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36 reads

It's okay to say no

Nobody is going to think less of you. Admitting when your plate is full is a sign of emotional maturity. When adding extra work - ask what will be delayed or sacrificed to make room for it.

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51 reads

Take control of your notifications

Checking emails less regularly is scientifically shown to reduce your stress. Turn off automated notifications and choose your own timetable for actively checking messages. Maybe that's once per hour. Maybe that's as little as twice a day.

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44 reads

Break up your day

Break your day into small chunks. 3 tea breaks, 2 meal breaks and a wellness walk. Make a list of things you need to get done and what are the truly cursed jobs - do just one of these a day.

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51 reads

Blue head mantra

Acknowledge the pressure you are feeling while maintaining a cool, calm, clear headed playing style. To get out of a red headed mindset and into a blue headed mindset, take deep deliberate breaths, then anchor yourself with a physical reminder to come back to the present moment I.e. tapping on wrist.

Write a wrist of what you're not going to work on - your permission slip. Stop. Breathe. Write it down.

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39 reads

CURATED BY

natashabee

Experience designer and design teacher interested in well-being, accessibility and great design practices. Specialising in service design, product design and user research.

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