We all have been surrounded by many uncertainties and changes (expected and unexpected) in our personal and professional worlds. When changes are happening around us, we often have to shift and adapt in order to stay afloat and, if possible, perhaps even thrive in our day to day activities and responsibilities. However, when we don’t pay attention to the impact on us emotionally, psychologically, and physically, we’re not able to adapt when necessary and our health and mental health suffer as do our relationships and engagement at work. This can lead to burnout and emotional exhaustion.

One of the ways to keep our wellbeing top of mind is to create a self-care plan designed specifically for you. Creating a plan for self-care is a way to prioritize your emotional wellbeing and mental health. It does not have to be intricate or lengthy, but it can have a huge impact over time by including small, consistent habits into your daily routine. Below are some suggested tips to incorporate into your self-care plan for burnout prevention.

1. Start small. Pick one healthy habit or activity that you would like to start, such as eating healthy or practicing positive self-talk. Focus on starting one habit at a time versus attempting to start multiple activities or habits. Too much, too quickly can feel daunting. If starting the new activity feels overwhelming, remember to break it down into realistic and achievable increments. For example, you can start by walking 10 minutes a day, or integrating one healthy food per week, or ensure you nourish yourself with positive self-talk once a day.
   
   Remember the motto “one step at a time, pace yourself and never give up.”
2. Choose activities you enjoy. Choose an activity that you enjoy, such as hiking, yoga, or journaling, so that it does not feel like a chore. Link your activity to something you like to do, such as drinking coffee in the morning while journaling or going on a 10-minute walk while listening to a podcast. It will feel less like a workout or a chore when you combine it with something of interest to you!
3. Pay attention to your body. Observe and notice sensations in your body, including aches and pains as these can be signs of stress. Increased awareness of bodily sensations can help you pay more attention to how emotions affect you physically and, when you are more aware, you can then begin to take steps to manage your mental and physical wellbeing before they become too overwhelming.
   
   Remember to also pick up on signals from your body that it is time for a break, such as yawning, restlessness in your chair, or hunger sensations. These are signals that your body needs restoration and a recharge. If you experience signals in your body, take a 10 minute break, drink water, or get a bite to eat. Consider practicing deep breathing since it can help manage stress by improving oxygen flow to your brain and body as well as focus your mind on the present. You may also monitor your cortisol level or sleep patterns with apps and smartwatches.
   
   Important note: Always consult with a health care provider to rule out any medical concerns.
4. Pay attention to your thoughts. Negative self-talk can take many forms, including judgmental thoughts not just about ourselves, but about others or situations around us. Cognitive distortions, like should statements, all-or-nothing thinking, and catastrophizing, can heavily influence our perception and emotional well-being. To counter these thoughts, it is important to focus on what is within your control without judgement, such as your self-talk and actions. Practicing mindfulness and self-compassion can help shift your mindset. For example, when you make a mistake try saying, “I am doing the best I can and it’s okay to be imperfect.” Tracking your progress can also help you identify triggers, anxiety levels and thought patterns/behaviors you may need help with.
5. Set boundaries. Create, maintain, and be comfortable with setting boundaries with others and yourself. With others, be direct and honest, let them know what you need in a clear and respectful way. Use “I” statements, such as, “I need time to recharge after work.” Additionally, it is equally important to give yourself permission to create these boundaries out of personal respect. For example, say no to things that do not go along with your wellness goals. Remember, saying “no” does not have to be confrontational or come across rude. You can say something like, “I don’t think I can take that on at this time.”
6. Seek supportive relationships. Surround yourself with people who encourage and support your well-being. Let go of relationships or limit contacts with people who drain your energy and are not reciprocating the same support to you.
7. Unplug. Create a tech-free zone by limiting screen time and turn off notifications. This also includes disconnecting from your work during afterhours. As much as possible, separate your work time from your personal - don’t allow work time to creep into your weekends or personal life. For example, be intentional in ensuring you stop checking work emails or end meetings by a specific time.
8. Share this plan with someone else! When you share your plan with another person, you’re not only holding yourself accountable, but there’s someone else who will hold you to it as well. You’re more likely to try and stick to the plan when you also have someone else to answer to!
9. Seek professional support. If you find yourself continuing to struggle in maintaining self-care, consider talking to a therapist for additional support. Staff and Faculty Counseling Center (SFCC) has licensed counselors who are able to connect you to a therapist or additional resources. Please call (310) 794-0245 for more information or to schedule an appointment. You may also visit SFCC’s page for articles and additional resources. For self-care apps and resources, please visit SFCC's recommended article, books, and media.

Increasing your awareness and incorporating micro-practices into your daily routine as part of your wellbeing plan will likely make significant shifts in your perspective to effectively manage your emotions and behavior. Routinely revisit and review your personalized self-care plan to ensure it remains a top priority and you will more likely begin to experience the benefits of improved relationships with others, as well as with yourself.

Did you know that the UCLA Staff & Faculty Counseling Center can assist you in coping with traumatic events? Please call us today at: (310) 794-0245.