Burnout can become a big problem as the days start to become darker, but before you spend hundreds or thousands of pounds on a holiday there may be a few simple things you can do to help your body reset
The days are getting shorter and shorter and that means more and more of a life spent being lit up by screens and artificial lights.
Autumn might look beautiful with its golden leaves and cosy vibes, but it can also be one of the toughest times of year for our well-being.
The post-summer high has faded, the festive season still feels a long way off, and suddenly the daily grind feels a little heavier. Many start to pull more over time to save up for an expensive Christmas period, and social plans seem to start to dwindle. For some, the knee-jerk reaction is to book an expensive getaway abroad; a week in the sun, a spa retreat, or even just a weekend city break to try and hit the reset button.
But while holidays lounging in the sun are lovely, they aren’t a realistic solution for most of us juggling busy schedules, rising costs and never-ending to-do lists. But luckily for the average person, you don’t need to splash the cash on that expensive getaway to cure your burnout, with experts suggesting some simple, practical solutions you can do to look after yourself and keep feeling refreshed.
A recent study found that 83% of Brits face some level of burnout, with 84% believing spending time outdoors helps them day-to-day. However, with darker and colder nights making it harder to get outdoors, and searches for ‘how to reduce stress and anxiety’ surging by 3,150% over the past month in the UK, there are a few things we can do.
Leanna Vause, director of search at Search etc, also admitted to having succumbed to burnout from a busy workload.
“I suffered from severe burnout several years ago, exacerbated by the pandemic,” she said. “Having no start and end time to my previous job, alongside added work pressures, meant I kept going, often forgetting my daily routine.”
She turned to practising mindfulness after downloading an app onto her phone. Focusing on her breathing and being able to shut off for just a few minutes every day helped her deal with her workload.
She added: “I realised in my adult life I had never learnt how to switch off my brain in the evenings, which only worsened burnout symptoms.
“At first I was sceptical, but after a few weeks I noticed it was working. When used at night, these apps would allow me to fall asleep in five minutes and lead to deep, good-quality sleep. The apps also came in handy on particularly stressful work days, letting me take a brain break.”
Speaking to Bainland Lodge Retreats registered psychologist, Rod Mitchell, has suggested a few other simple tips to keep moods high and reduce that tired burnout feeling.
1. Include “outdoor anchors” in your daily routine
The psychologists also suggest introducing nature and the outdoors into your daily routine. It doesn’t have to be about heading on a hike up a mountain, but simple things like parking five minutes away from your office. That walk outside to and from work helps you mentally reset and leave work at work.
2. Reduce artificial light
Whether it’s set in front of three computer screens at work, taking in light from a 40-inch TV at home, or spending hours scrolling on your phone before bed, blue light increasingly lights us up over autumn and winter.
Rod added: “Your brain is essentially a sophisticated sundial being confused by modern lights. After sunset, think of your home lighting like a dimmer switch on your stress response – the darker your environment gets in the evening, the easier it is for your body to relax and get ready for rest.”
3. Bring the outdoors in
The psychologist said: “Beyond the obvious houseplants, I recommend creating sensory anchors – a bowl of pine cones you touch when passing by, a small desktop zen garden you rake during calls, or river stones in your pocket.
Your nervous system doesn’t distinguish between a forest and these micro-moments of natural texture. It’s about creating touchpoints that remind your primal brain.”