Battling Burnout? Try a Water Workout!
May is Mental Health Awareness Month. Each week, we’ll highlight a topic related to mental health & wellbeing in our Power of the Pool blog. Read more about the mental health benefits of immersion in our original post: Warm Water Does A Body Good.
Battling burnout? You’re not alone. As many as 89% of Americans have experienced burnout within the past year (Zippia.com), a percentage that has risen significantly since COVID.
According to WebMD, burnout is a form of exhaustion caused by constantly feeling swamped. It happens when you experience too much emotional, physical, and/or mental fatigue for too long. Burnout is often caused by chronic and excessive stress. However, while stress can make you feel overwhelmed, burnout makes you feel depleted.
Burnout is not a diagnosable medical condition, but signs and symptoms (in addition to exhaustion) can include lack of interest/motivation/energy, reduced performance at home or work, body aches & headaches, insomnia, loss of appetite, GI issues, and alienation from activities. Typically caused by an excessive workload, burnout is quite common among healthcare professionals in addition to teachers, law enforcement workers, and moms!
Chances are, if you’re experiencing burnout, you know it (trust us, we’ve been there…). Figuring out what to do about it is the challenge, especially when you don’t feel like you have the time or energy to make any significant changes in your life. If you’re reading this and nodding your head in agreement, here are our tips for battling burnout:
Set Boundaries & Focus on Self-Care. This may be easier said than done, but it is essential to learn to say no to additional commitments when you’re already overextended. Determine YOUR priorities (not your boss’s priorities) and engage in activities that bring you joy and/or promote relaxation. “Paying attention to your needs is self-care. And like putting on the oxygen mask, you’ll have more energy for others if you apply it to yourself first” (Tawwab, 2021). If establishing boundaries is not your strong suit, you may find this article from the University of Rochester Medical Center to be helpful.
Exercise. Physical activity is typically one of the first things skipped when you’re short on time and feeling exhausted. However, the benefits of exercise go far beyond enhancing your physical health. Exercise can help to alleviate stress, increase concentration, boost your mood, and improve energy levels. We urge you to give water fitness a try: working out in the pool makes you feel good (thank you, blue mind!), and you’ll leave with a smile on your face and a sense of accomplishment.
Prioritize Sleep. Sleep is vital for good physical and mental health, yet stress and anxiety can make it difficult to fall asleep (and stay asleep!). Some strategies to improve your shut-eye include exercising (yes, that water workout helps with sleep, too!), removing electronic devices from your bedroom, ensuring your room is cool & dark, avoiding large meals & caffeine before bedtime, and setting a consistent routine. SleepFoundation.org offers more suggestions here.
Practice Mindfulness. Mindfulness requires you to bring your awareness to the present moment. Rather than worrying about looming deadlines, what to make for dinner, or your lengthy to-do list, mindfulness quiets the mind - allowing you to control it rather than letting it control you. Meditation is one way to practice mindfulness, and it can take many forms, such as using mantras or affirmations, body scans, and mental imagery. If you’re new to meditation, follow these simple steps:
Find a quiet spot and sit or lay comfortably. If you’re in the pool, we recommend standing in chest deep water, sitting on a noodle, or floating with noodles in deep water.
Close your eyes and focus on your breathing. Inhale deeply through your nose and exhale through pursed lips.
If your mind starts to wander, acknowledge your thoughts and then restore your focus on your breathing.
Scan your body for sensations. Start at your toes and slowly work up to your neck and face, becoming aware of how your body feels but without assigning judgment. During this process, try to let go of any stress or tension you may be feeling in a particular area of your body.
End your meditation by taking several deep breaths, slowly opening your eyes, and returning to the present moment.
Aim to incorporate 10-15 minutes of relaxation techniques into your daily routine, such as stretching or yoga asanas, deep breathing, or meditation. In the water, be sure to save time to “wind down” at the end of your open pool session or class – this may include stretching, a short yoga flow, savasana, floating meditation, or deep water traction.
Seek Support. Friends, family, neighbors, teammates, and co-workers can play a huge role in helping you cope with stress and burnout, so don’t be afraid to lean on them for support. Still looking for your tribe? You might find it at the pool! Our close-knit family of water-loving clients is friendly, kind, and encouraging, and we have seen many friendships blossom in the pool over the years. BONUS: your workout buddies are good for more than just the social connection; they may improve your accountability and consistency with your exercise regimen, too.
Ask For Help. Communication is key. Determine what stressors may be contributing to your feelings of burnout and address them, if possible. Is it your workload? Discuss your work-related concerns with your supervisor. Overwhelmed with household responsibilities? Talk to your partner or roommate about sharing the load. Finding a therapist may be beneficial, too, especially since burnout can often lead to anxiety and depression.
If you’re experiencing burnout, we are here for you. Mental health and physical health are interconnected, and self-care is essential for living a healthy and fulfilling life. Our diverse aquatic offerings, from restorative aqua yoga classes and floating body work, to 1:1 personal training & high-energy group classes, may be just what the doctor ordered to help restore mind, body, and spirit. We encourage you to give water fitness a try!
Content provided on this website is for informational and educational purposes only; it does not constitute providing medical advice or professional services. Always seek the advice of your physician regarding your health conditions and prior to initiating an exercise program.
