How to Prevent Burnout: 7 Tips to Refuel Your Mind

If I told you that you needed to drive your car nonstop across the country, no fuel stops, what would you say? Impossible. Our cars were not built to go that far without stopping for fuel.

So why is it a surprise that we humans are not meant to work and think nonstop? Unfortunately, fuel is too obvious of an answer. When we run out of fuel, much like a car, we simply stop. Fuelling our bodies is important, but so is fuelling our minds and addressing our mental health.

A more subtle analogy to mental health is the oil in the car. As we drive, we eventually begin to breakdown the oil, and over time that oil becomes less effective. If we don’t heed the car’s warnings, our engine is forced to run with low or no oil and will literally burn out – it will overheat and stop working.

How Can You Prevent Burnout?

We need to slow down the pace in order to get our needed space to think and to put things into perspective.

Practice the following actions and attitudinal mindsets to help slow down the pace and protect yourself from mental exhaustion and burnout:

Stop consuming information nonstop.

Being connected 24-hours a day can lead to mental strain and anxiety. Schedule regular times throughout the day to take breaks from watching, reading, or listening to the news.

Calm your mind through intentional practices.

Meditation is something often discussed but seldom practiced by many. It can also be useful to keep in mind the 6 Rs (Rest, Relaxation, Recreation, Relationships, Routine, Reframing) that help you manage stress and anxiety in a healthy way.

Focus on something else.

Give your mind something else to think about, it would be preferable to think about something that is energising and uplifting.

Practice a mindset of gratitude.

So easy to say, so hard to do. Gratitude is a mindset that searches for and recognises the things that we can be grateful for. The practice of gratitude energises us and helps us in times of adversity.

Practice a mindset of meaning and purpose.

This is the mindset that your life has meaning and value and purpose. It is also a mindset that your actions have purpose and thus you must act to continue despite setbacks and difficulty.

Practice a mindset of connectedness.

This is the mindset that you do not have to do this alone and in fact should not have to. That we are not alone and there are many who are on this journey, and together, we can overcome.

Practice a mindset of positivity.

This is not a glass is half full orientation, although that can be helpful. It is a mindset that is nourished by the benefit of positive emotions that often come from gratitude, purpose, and connectedness.

6 Tasty Ways to Add More Vegetables to Your Diet

Dark leafy greens are nutritional powerhouses, loaded with iron, calcium, fibre and vitamins A, C, and K. Are you eating enough?

Kale, spinach, lettuces, rocket, and other greens help lower cholesterol, boost energy, preserve eye health and reduce inflammation, among other benefits. They also contain compounds and anti-inflammatory properties that can protect your heart.

How to Incorporate More Veggies into Your Diet

For all the reasons to pile on the greens, not everyone loves eating huge salads day in, day out. To channel your inner Popeye and incorporate more green stuff in your diet, here are six tasty ways to think outside the bowl:

1. Sneak them into a shake.

When added to a shake, the taste of spinach and some other greens mysteriously disappears. Try adding two cups of greens to your shake, which are high in vitamins A, C, and B6, as well as phosphorous, zinc, magnesium, potassium, copper and manganese.

2. Stuff them into a sandwich.

Make your sandwich rise to the occasion by stuffing it with less meat and more vegetables. Pile a fistful of spinach onto your chicken sandwich or add several leaves of lettuce to your turkey on whole grain. Add a slice of avocado for some heart-healthy fat.

As an alternative, replace your tortilla with lettuce or cabbage for a more nutrient-rich, low carb wrap.

3. Sautee them with garlic and olive oil.

Kale’s bitter taste and tough texture are hard for many to swallow. However, it’s one of the most nutrient-dense greens in the garden. One cup of raw kale gives you double the RDA of vitamin A, more than 100 percent of vitamin C and a whopping six times the RDA for vitamin K.

For an easy side dish, sauté a bunch of chopped kale with olive oil, garlic, a touch of chilli flakes and a dash of red wine vinegar to season. Voila!

4. Stir them into a soup.

Greens work well in all kinds of soups and stews. Consider kale for Italian soups and Swiss chard for bean-based recipes. Like kale, chard is packed with A, C and K, as well as magnesium, potassium, and iron.

When it’s cold outside, try a protein-packed vegetable and chicken soup.

5. Savour them in pesto.

Replace half or more of the basil in your favourite pesto recipe with kale or spinach. You won’t taste the difference, and you’ll give your pasta a nutritional boost.

Bonus: basil contains powerful essential oils that help lower inflammation, reducing the risk of heart disease, high cholesterol, arthritis, and other diseases.

6. Scramble them into an omelette.

Many of us shy away from eggs because of their cholesterol content. However, when eaten in moderation, they have their place in a balanced diet. Egg yolks contain choline, which is important for metabolism and heart health. If you’re managing your blood pressure, use a combination of one egg and egg whites. Start your day with an omelette filled with spinach, mushrooms and other veggies of choice.

Most of us struggle to eat the recommended five to seven daily servings of fruit and vegetables. With a little creativity, you can up your greens consumption and add variety to your meals at the same time.

Clean and Healthy Skin

When it comes to achieving clean and healthy looking skin, following a daily regimen is key, but there are little changes beyond washing your face you can make that you may not have thought of. Here are some tips you can implement for immediate results.

Hands Off Your Face

Every time you touch your face, chances are you’re transmitting dirt, oil and germs onto your skin. So, a hands-off approach is best. This rule also applies to pimples. Try to resist the urge to pop or pick at them, or it could lead to infection.

Change Your Pillowcase

When it comes to keeping your skin clean, changing your pillowcase as frequently as possible is important. When you sleep at night, your hair and skin are in direct contact with your pillowcase. Your natural hair oils, and hair products if you use them, are transferred onto the pillowcase and ultimately end up on your face. Use a clean pillowcase each night, and if frequent laundering isn’t an option, turn them inside out or flip your pillow over to help keep impurities from collecting on your skin.

Clean Your Phone

If your phone is touching your face, there’s a good chance it’s depositing germs onto it. Clean your phone on a daily basis using a spray hand sanitiser or antibacterial wipe. You can also get in the habit of using your speakerphone or headphones to avoid contact.

Clean Your Glasses

If you notice breakouts on your nose, temples or upper cheeks, your eyeglasses could be the culprit. It is best to get in the habit of cleaning your glasses. Wipe down the lenses, arms and nosepiece every day to ensure you’re removing germs, makeup, oils and debris.

Show Your Body Some Love

Breakouts can occur on areas of your body other than your face, including your back and shoulders. To keep the skin on your entire body clean, be sure to wash from head to toe and use a moisturiser. Additionally, after a workout, try to change out of your sweaty clothes immediately, even if you don’t take a shower right away. And always pat your skin dry with a clean towel. Never reach for the family hand towel.