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A lot of exercise. Not too hard, weight lifting and weighted walking. Do something you enjoy for a bit.
Just to add, i have burnout not only at work, but in life too. Exercise definitely helps to relieve that stress. Another thing i try is spotify's adhd sound stations for sleep
I have always taken time off (use all my PTO) and I still take meds.
Here are things that helped me:
- Finding my crowd: friends who are neurodivergent or have neurodivergent close family members, around whom you don't need to mask and feel appreciated for who you are is a huge help.
- Following AuDHD voices on LinkedIn, SMEs in mental health and just fun people who share the same interests and passions as you are. Unfollowing those who post corporate slop.
- Supplements: Folate, magnesium, fish oil - helps staying regulated.
- Hydration, lots of vegetables, nuts, seafood, protein, while cutting down on carbs and sugar.
- Exercise - at least 5 minutes a day.
- Understand your triggers and setting up preventive plans. E.g. setting alarms a few days in advance of an appointment and a couple of follow up reminders to ensure I ask for a day off in advance and that I don't miss the appointment.
- For big tasks, when I struggle getting started, tricking myself into doing something about it only for "5 minutes". E.g. opening a word doc and making one AI prompt for an initial input.
Vacation
I didn't know fighting was still on the table. Commenting to follow.
i’ve talked a bit about it with my therapist
i have sort of two modes, strive and support. support is for like recharging. strive is for working. support is still productive because it helps me work better
Healthy habits as a base (enough sleep, good diet, exercise, hobbies, connection). Prioritizing, setting boundaries and trying not to work late. Time off, including taking sick time if I just can't deal with anything that day and I dont have anything urgent. Planning a day off (including a sick day) if I can't take that day off. I try to have at least 1 day off every 4 or 5 weeks (around busy periods).
commenting to follow
When you are in burnout, it's your body involuntarily telling you to do less. Anything non-essential needs to be dropped (personal and professional) and anything that is restful and restorative (for you) needs to be prioritized.
Burnout tends to come after a long period of not voluntarily choosing how you get to spend your time, so being intentional and mindful about what things you add back when you start picking up again can go a long way.
Much empathy and solidarity! Most everyone reading this has been there!
Meditation Meditation! Learning to embrace being "terrible" at to get to the other side has changed my life!