Prioritize Yourself: Create a Wellness Routine and Battle Burnout with Contrast Therapy
After the holidays, it can be tough to mentally prepare to get back to work on top of trying to prioritize your new resolutions and routine.
In a world that glorifies hustle and constant productivity, it’s easy to forget the most critical aspect of success: your well-being. Burnout, stress, and poor mental health are on the rise, leaving many feeling overwhelmed and depleted. However, by prioritizing yourself, building a wellness routine, and exploring innovative practices like contrast therapy, you can reclaim balance and resilience.
The Toll of Burnout and Stress on Mental Health
Burnout is more than just being tired; it’s a state of emotional, physical, and mental exhaustion caused by prolonged stress. According to the World Health Organization (WHO), burnout is a workplace phenomenon characterized by feelings of energy depletion, increased mental distance from one’s job, and reduced professional efficacy.
In 2022 alone, mental health concerns accounted for 18.5 million sick days in the UK, reflecting the growing urgency to address this silent crisis (ONS, 2023). Left unchecked, chronic stress and burnout can lead to severe mental health issues, including anxiety, depression, and physical ailments.
Prioritizing Yourself: The Foundation of Wellness
Taking care of yourself is not selfish; it’s essential. Here’s how you can start prioritizing your well-being:
Set Boundaries: Learn to say no to tasks that overwhelm you or compromise your personal time while saying yes to things that help you feel better. Protect your energy.
Schedule "Me Time": Dedicate specific times in your day for activities that bring you joy, such as reading, exercising, or meditating. Step away from devices that can ping you with work notifications or keep you in a productivity mindset.
Practice Gratitude: Research from Harvard Medical School suggests that gratitude practices improve mental health by fostering positive emotions and resilience. A quick list at the end of your day of all of the good things that happened to you from the small (your cup of coffee was especially good this morning) to the big ones (like hitting a milestone or goal).
Creating a Personalized Wellness Routine
A consistent wellness routine provides structure and helps mitigate stress. Here are practical steps to create one:
Morning Mindfulness: Start your day with 10 minutes of deep breathing or meditation to set a positive tone. Spending it outside away from devices gives your brain time to wake up and process. It’s like a warm up that will help you be more productive when it’s time to get to work.
Daily Movement: Engage in physical activity, whether it’s yoga, running, or dancing. Exercise releases endorphins, improving mood and energy. Anything counts! A quick 10 minute walk after meals or between meetings can reset you, balance blood sugar, and give you a boost of energy.
Healthy Nutrition: Focus on balanced meals rich in whole foods, lean proteins, and omega-3 fatty acids, which are known to support brain health. Prioritizing foods with high vitamin and nutrient content are linked to balanced mood, stronger immunity, longer lifespan, and increased capability to combat stress that frequently leads to burnout.
Evening Wind-Down: Incorporate relaxing activities, such as reading or journaling, to transition into restful sleep. (This is a great time to do your gratitude list!) Don’t rush through your nighttime routine. Intentionally start slowing down to let your body know it’s about to get rest helps you tap into your circadian rhythm.
Incorporating Contrast Therapy into Your Routine
Contrast therapy—alternating between hot and cold treatments—is a game-changer for both physical and mental health. Experts suggest it stimulates the circulatory and nervous systems, reducing inflammation and boosting mood.
Benefits of Contrast Therapy:
Stress Reduction: Alternating temperatures trigger the release of endorphins, promoting relaxation and alleviating stress.
Enhanced Recovery: Athletes often use contrast therapy to accelerate muscle recovery and reduce fatigue, but you don’t have to be one to experience the benefits. Sitting at a desk or computer for most of the day takes its toll on your body, too. Using your contrast therapy time away from screens while relaxing your body will make your body feel better no matter who you are.
Mental Clarity: Studies show that cold exposure can improve focus and cognitive function by enhancing norepinephrine release. According to WHOOP, When paired together, dual exposure to extreme temperatures boosts focus, attention, motivation, memory, and mood. Contrast therapy can help you achieve a clearer state of mind, supporting enhanced concentration and cognition.
How to Try It:
Try a contrast therapy session at Loyly with our guided protocol to help you maximize the benefits of contrast therapy for 45 minutes.
Start with a warm shower or soak in a hot tub for 3-5 minutes.
Transition to cold exposure, such as a cold shower or ice bath, for 30 seconds to 2 minutes.
Repeat the cycle 2-3 times, ending with cold water to maximize benefits.
Practical Tips for Success
Start Small: Don’t try to overhaul your entire lifestyle overnight. Introduce one new habit at a time.
Track Your Progress: Use a journal or app to monitor your routine and note improvements in mood, energy, and resilience.
Seek Support: If you’re feeling stuck, consider consulting a therapist, wellness coach, or fitness professional for guidance. Connect with communities that are aligned with your goals and encourage you to prioritize yourself. At Loyly, we partner with Naomi Ring of Tsunami Coaching to create curated events and programs to help you gain powerful insights and create sustainable goals with action to help you unlock your power.
By prioritizing yourself, crafting a personalized wellness routine, and incorporating innovative practices like contrast therapy, you can effectively combat burnout and improve your mental health. Remember, the best version of yourself starts with taking care of you.
Let’s redefine self-care as a daily necessity, not a luxury. Come visit us at Loyly to connect with an epic community, take some time for yourself to relax your mind and recharge your body.
