If you are experiencing anxiety, lack of sleep, and fatigue, and are feeling unmotivated, then you may be experiencing burnout. Burnout is often caused by stressful work conditions, a lack of support, and a perceived lack of control. If this is something you need help dealing with, here are 5 helpful solutions that can help with those feelings of burnout.


Meditation is a simple and easy technique that anyone can do. There are various forms of meditation, so you are bound to find one you are comfortable with, whether that’s using an app to do a guided meditation, watching a YouTube video, or sitting quietly and thinking of a mantra in the form of Transcendental Meditation. By taking some time to yourself every day, even if it is only 10 minutes, and spending that time breathing and not doing much else, you are doing a simple activity that can help reduce the effects of burnout. It helps to connect the body and the breath and helps sharpen your focus and attention. It has also been proven to reduce the effects of stress, so undoubtedly will be beneficial when tackling burnout. 

Cold Water Therapy

Whilst it might not sound particularly appealing at first, cold water therapy and immersing yourself in cold water have been shown to have immense health benefits. It can help improve sleep, make you more focused, as well as give you higher energy levels. Now it might not be the case that everyone has access to a cold water bath, but you can start simply with a cold shower. It is not advisable to get into a cold shower right away if you are a beginner, but it could just be a case of turning your water to a cold setting at the end of your morning shower, starting just for 30 seconds and building up to a longer period over time. It will have you feeling more invigorated and ready to start your day.


You may not have heard of Kratom before, but it is a natural opioid that can be used to improve mood, relieve pain, and even increase your production capabilities. It is a leafy plant native to Southeast Asia and it can be taken in a few different forms. In its powder form, you can simply put some in your mouth and wash it down with water or make a tea from it if you prefer. You can even add it to yogurt or a protein shake. When it comes to Kratom, lots of different extracts are available and it is important to know exactly what you are taking and how much of it. The Kratom extracts are different to the powder form, so do your research. 

Mindfulness Journaling

You may have heard of mindfulness, which is the practice of being fully present and being aware of where you are and what you are doing without becoming overwhelmed by what is going on around us. Mindful journaling is a way of practising mindfulness through meditative writing. You can write down why you feel certain ways, and then let it go. By putting things down on paper, it can help you feel present and will also give you a sense of control over what you are feeling and why. It is a way to reflect on the world as well as yourself. As your mindfulness increases, you will find you can deal with the things that can lead to burnout in a better way. 


If you are already feeling the effects of burnout, then doing a workout might be the last thing on your mind. However, exercising is a sure-fire way of gaining energy. It doesn’t even have to be a gym workout; you can merely go for a walk around the block. Any form of cardiovascular exercise can increase your well-being and decrease physiological distress and emotional exhaustion, both common side effects of burnout. So, regular exercise should help you regain control after burnout, and then help stop it from happening again.

Even if you are not experiencing burnout now, it is well worth trying some of these things to help prevent it from happening in the future.

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