4 Tips to Reduce Winter Burnout and Stress

Feeling the effects of winter burnout? Stressed at the job? Stressed searching for a job?  Here are 4 tips to reduce winter burnout and stress.

• Deep breathing: promotes relaxation. Try the “Luckie 7” breathing technique. Find a quiet place.  Sit in a comfortable position with shoulders relaxed. Inhale through your nose to a count of 7, hold for a count of 7 and exhale out of your mouth to a count of 7. Do this 7 times. As you exhale, think or speak positive trigger words such as “peace”, “patience”, “joy”, “gentleness”, etc. Do the “Luckie 7” deep breathing technique 2-3 times per day.

• High quality sleep: a lack of high quality sleep has been shown to contribute to feelings of irritability, crankiness, frustration, mental exhaustion and stress. Get 7-8 hours of high quality sleep. Sleeping in a dark and cool bedroom can improve sleep quality.

• Consume serotonin-promoting foods: serotonin is a “feel good” chemical in the brain that can contribute to reducing feelings of burnout and stress. Combining foods that contain tryptophan (to produce serotonin) and complex carbohydrates (to get tryptophan to the brain) can increase serotonin levels. For example, consuming milk (a source of tryptophan) and bananas (a source of complex carbohydrate) can promote the production of serotonin.

• Move: exercise can counter winter burnout and stress by increasing endorphins, neurotransmitters in your brain that provide a sense of well being. Get the body moving by walking, running, interval training or implementing combination exercises. Completing an exercise regimen can also boost self-confidence, energy and provide a general sense of accomplishment, all of which can contribute to reducing winter burnout and stress.