If you realize that you are suffering from burnout, you should first pause and resist the urge to push through with your hectic schedules.
Ways in which entrepreneurs can overcome burnout
1. Set realistic expectations in business.
If you convince yourself that your product or service must launch at the climax of the month, and yet three months is more reasonable, you could quickly burn out if you rush to accomplish all the necessary tasks in only a month. Establish more conservative expectations regarding goals, hopes, daily tasks, and other elements for yourself and your business.
2. Don’t let your business life bleed into your personal life.
Recognise that being an entrepreneur is a lifestyle and professional choice you make. Don’t allow your business responsibilities to seep into your personal life because this can cause your emotions to go into turmoil when dealing with business associates and your family.
After work hours, don’t think about anything work-related and instead focus on enjoying your free time by yourself, with friends and family. You may choose to utilize a third space, which is where you shake off the tension of your workday before you join family and friends. It could be the gym, nature, a café — it doesn’t matter. It is a habit and a ritual in which you leave work stress behind.
Whatever boundaries you set to limit your business life from bleeding into your personal life, inform people in your circles about them and follow them daily (this includes putting devices in “do not disturb” mode or turning them off).
3. Engage in exercise and movement
The idea of exercising the body regularly and its positive impact on mental health has existed for a long time. In 1970, research concluded that exercise improves mood, self-improvement from work-related psychological stress, and reduces absenteeism at work.
As an entrepreneur suffering from burnout, use outdoor exercises to get relief. Such outdoor activities include bike riding, stretching, deep breathing, dancing, and walking.
According to a recent study, individuals who exercised outdoors experienced more significant revitalization, increased energy, and reduced tension, anger, confusion, and depression. Also, outdoor fitness has proven to be a more manageable activity to commit to long term.
When exercising, here are the simple strategies you can use to avoid exercise burnout and establish a long and sustainable exercise habit;
- Don’t go too hard too early. When you begin a new exercise routine, don’t start at maximum intensity because of a strong desire for instant results. So if you haven’t played sport since your teens, now is not the time to play a full soccer match or run a marathon. Doing this can trigger injury, soreness, and a rapid fall in motivation after the initial motivation declines.
- Allow time for recovery. Just as your body requires time to recover from exercise, so does your mind. Aim for 1 to 2 rest days every week to prevent exercise from feeling like a burden.
- Set realistic exercising goals. Setting realistic goals reduces exercise burnout. Instead of looking for short-term instant results, aim for long-term results from your exercise and anticipate gradual improvement. Work with a qualified exercise professional for an individualized assessment and plan.
- Incorporate some changes in your exercise routines. Vary the type, intensity, and time of your exercises. You can also exercise at different locations, times and train with various training partners. This encourages your body to continue to adapt and avoid plateaus.
- Eat and sleep well. You should prioritize adequate sleep and proper nutrition during your exercising routines to help your mind and body function well. Target eight hours of quality sleep every night to let your body repair and restore itself.
Additionally, eat whole foods as food in nature and limit the amount of processed or “junk” foods and consume foods rich in prebiotics and probiotics. Contact Dr. Liz and the team at LINC Nutrition for a personalized dietary, metabolic, and body composition assessment and tailored meal plan and nutrition recommendations.
Nutrition tips to help improve your gut health and mood
- Eat food and take drinks rich in Prebiotics
Prebiotics are unique plant fibers that help bacteria grow inside your gut, helping your digestive system function optimally. This contributes to an entrepreneur’s good mood. Prebiotics provide food for your gut’s good bacteria. Prebiotics are carbs, which your body can’t digest, and they move to your lower digestive tract, where they act as food to aid the growth of the good bacteria.
Prebiotics are present in most fruits, vegetables, and whole grains like apples, artichokes, asparagus, bananas, barley, berries, chicory, cocoa, dandelion greens, flaxseed, garlic, green vegetables, konjac root, leeks, legumes (peas and beans), oats, onions, tomatoes, soybeans, rye, oats, barley, wheat, yacon root.
Some food items have added prebiotics, including baby formula, bread, cereal, and muesli bars.
As you shop for foods and drinks rich in prebiotics, you may not see the word “prebiotics” on the product label. Instead, look for labels such as galactooligosaccharides, fructooligosaccharides, beta-glucans, oligofructose, chicory fiber, and Inulin.
For the safe use of prebiotics, get your prebiotics from whole foods, which have healthy fiber, vitamins, minerals, and antioxidants. Some nutrition experts suggest that you should get at least 5g of prebiotics in your diet daily. Excess prebiotics can lead to gas or bloating. Begin consuming small amounts of foods rich in prebiotics and then gradually increase every few days to help your gut get used to them.
Although side effects from prebiotics are rare, not everyone should consume foods and drinks rich in prebiotics. Some people with Irritable Bowel Syndrome (IBS), may experience a worsening of symptoms with prebiotics.
Consult a registered dietitian like Dr. Liz and the LINC Nutrition team for a personalized diet and symptoms assessment and tailored meal plan if you have IBS or other gut conditions.
- Eat foods and take drinks rich in Probiotics
Probiotics are live helpful bacteria and yeast, which are great for your digestive system. Probiotics keep your gut healthy, which contributes to improved health, mood, and immunity. Probiotics are beneficial to your mind and body. They may boost your digestive and heart health. Some evidence suggests that probiotics may give you better-looking skin.
Fermented foods, which naturally contain probiotics and other foods, with probiotics added to them, include yogurt, kefir, kombucha, sauerkraut, pickles, miso, tempeh, kimchi, sourdough bread, and most cheeses.
Generally, probiotic foods, drinks, and supplements are safe for most people, although some individuals with reduced white blood cells or undergoing chemotherapy and have a compromised immune system may be recommended by their medical team not to take probiotics during this time. Also, liaise with a qualified dietitian to provide appropriate and safe nutrition advice during this time.
In some cases, mild side effects of taking probiotics may include an upset stomach, gas, diarrhea gas, and bloating for the initial few days after you begin consuming them. In case of adverse side effects, consult your doctor for medical advice.
Entrepreneurs can overcome burnout by eating a balanced, nutritious diet, exercising, and prioritizing suitable activities at the right time. Now is the best time! Download The Gut Map from Dr.Liz, who recognizes the reality of entrepreneur burnout and helps improve your gut health, mood, and immunity.
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