DOWN BAD

Life is hard and adulthood smacks you in the face too quickly! We have to; work, socialise, look after other humans or pets, clean, pay the bills, move your body, choose what to eat 3 times a day. It’s so overwhelming to your mind and body, I’m even getting anxious just looking at that list. If not managed properly, burnout and stress could creep up quite often which over time closes your window of tolerance. You might even already be there and struggling to get out of bed most days (I’ve been there too often as of late). Let’s go through some ways to manage burnout and stress to open back up that window of tolerance so that all the crap can just bounce off you.

P.S I’ll be giving my favourite tips for us ultra depresso messo’s when you’re super down bad at the end to get you back up out of bed.

1. Acknowledge and Assess

• Recognize the signs of burnout: fatigue, irritability, detachment, or reduced productivity.
• Identify stressors: Determine what’s causing stress (workload, relationships, lack of balance) to address them effectively.

2. Practice Self-Care

• Sleep: Aim for 7-9 hours of quality sleep.
• Nutrition: Eat a balanced diet with whole foods, avoiding excessive caffeine or sugar.
• Exercise: Incorporate regular physical activity, even short walks, to reduce stress hormones.
• Hydration: Drink enough water to stay hydrated throughout the day.

3. Set Boundaries

• Learn to say no to tasks that overload your capacity.
• Create clear separation between work and personal time (e.g., no emails after hours).
• Schedule breaks during work to avoid continuous strain.

4. Manage Your Time Effectively

• Prioritise tasks using frameworks like Eisenhower’s Matrix (urgent vs. important).
• Break tasks into smaller, manageable chunks to reduce overwhelm.
• Use tools like planners or apps to stay organized.

5. Engage in Relaxation Practices

• Mindfulness: Practice meditation or breathing exercises (e.g., 4-7-8 breathing).
• Hobbies: Dedicate time to activities that bring joy (reading, art, gardening).
• Yoga or Tai Chi: Engage in mindful movement practices to relax the body and mind.

6. Seek Support

• Talk to trusted friends or family about your feelings
• Join support groups or online communities for shared experiences.
• Consider professional help, like a therapist or counselor, for coping strategies.

7. Reassess Goals and Priorities

• Reflect on your long-term goals to ensure they align with your values.
• Adjust expectations of yourself to reduce unnecessary pressure.
• Celebrate small wins to stay motivated.

8. Consider Work Environment Adjustments 

• Discuss workload or flexible arrangements with your manager.
• Create a comfortable, organized workspace if working remotely.
• Take advantage of employee wellness programs if available.

9. Practice Gratitude

• Keep a journal to write down three things you’re grateful for daily.
• Focus on the positives to shift your perspective.

10. Take Time Off

• Schedule regular vacations or breaks to recharge.
• Use downtime to disconnect from work entirely and focus on personal enjoyment.

Managing stress and burnout is a continuous process, so regularly check in with yourself and make adjustments as needed.

Now as promised! Drum roll please…my tips for us down baddies. This was inspired by fifth failed 75 hard attempt and what I’m currently working through at the moment, so feel free to join me if you’re also struggling with looking after yourself at the moment. If you don’t know what 75 hard is, it’s a mental toughness challenge that consists of a list of daily activities for 75 consecutive days to put you in the best frame of mind. I attempted this several times in 2024 but it wasn’t sustainable for me with a chronic illness so I wouldn’t often have to quit (despite how incredible it made me feel mentally) and then I would slowly sink back into my unhealthy habits that in turn, made me feel rubbish.

For the past month I’ve questioned why I needed the challenge to keep me in check and the answer simply lies with routine, is humans need it unfortunately. I also questioned why it was so unsustainable for me and have come to the conclusion that it’s because you’re throwing yourself very suddenly into an extremely strict and intense plan. 

So, what if we built up to it? With my battle of agoraphobia it’s taught me that baby steps are the key to long term sustainability and sticking to habits. Sure, you may not see outstanding immediate results! But when you suffer with poor mental health, the last thing you need is 6 tasks a day when it takes all your might to get out of bed that day. 

Here’s my 4 week plan, let me know if you join in! It would be great to do this together (feel free to tweak to fit around your struggles/home):

Week 1

Monday:

• 1 litre water
• 30 mins movement
• Clean front room

Tuesday: 

• 30 mins movement outdoors
• 1 litre water
• Hallway clean

Wednesday:

• 30 mins movement 
• Bedroom clean
• 1 litre water

Thursday:

• 30 mins movement outdoors
• 1 litre water
• Laundry

Friday:

• 1 litre water
• 30 mins movement
• Bathroom clean

Saturday:

• Socialise
• 1 litre water
• 30 mins movement outdoors

Sunday:

• Meal prep
• 5 min tidy each room
• Rest day, 1l water

Week 2

Monday:

• Front room clean
• 30 mins movement (GYM)
• 1.5 litres water

Tuesday: 

• Hallway clean
• 30 mins movement
• 1.5 litres water

Wednesday:

• Bedroom clean
• 30 mins movement outdoors
• 1.5 litres water

Thursday:

• Laundry
• 30 mins movement (GYM)
• 1.5 litres water

Friday:

• Bathroom clean
• 30 mins movement
• 1.5 litres water

Saturday:

• 30 mins movement outdoors
• Socialise
• 1.5 litres water

Sunday:

• 5 min tidy each room
• Rest day, 1.5l water
• Meal prep

Week 3

Monday:

• Front room clean
• 45 mins movement (GYM)
• 1.5 litres water

Tuesday: 

• Hallway clean
• 45 mins movement
• 1.5 litres water

Wednesday:

• Bedroom clean
• 45 mins movement outdoors
• 1.5 litres water

Thursday:

• Laundry
• 45 mins movement (GYM)
• 1.5 litres water

Friday:

• Bathroom clean
• 45 mins movement
• 1.5 litres water

Saturday:

• 45 mins movement outdoors
• Socialise
• 1.5 litres water

Sunday:

• Meal prep
• 5 min tidy each room
• Rest day, 1.5l water

Week 4

Monday:

• Front room clean
• 45 mins movement (GYM)
• 2 litres water

Tuesday: 

• Hallway clean
• 45 mins movement
• 2 litres water

Wednesday:

• Bedroom clean
• 45 mins movement outdoors
• 2 litres water

Thursday:

• Laundry
• 45 mins movement (GYM)
• 2 litres water

Friday:

• Bathroom clean
• 45 mins movement
• 2 litres water

Saturday:

• 45 mins movement outdoors
• Socialise
• 2 litres water

Sunday:

• Meal prep
• 5 min tidy each room
• Rest day, 2L water