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Burn-out survival guide: 5 quick tips if you are a stressed out high performer

Updated: Jul 17

As a former international journalist, I had to deal with a lot of daily stress in my work: the lack of self-determination, being exposed to everything that is wrong in this world and having a high performing work ethic made a burn-out inevitable. Though completely unable to work at age 23, I also felt gratitude that I was going through this at a young age. I knew that this this experience was going to help me grow, though I don't reccommend this to anyone since there are much more healthier ways to become a better person. Now I want to share some of my experience with you.

1. Integrate movement in your life for at least an hour per day

That can be resistance training, HIIT or a brisk walk in the evening. Our bodies are designed to move. Actively using your body decreases cortisol levels and increases your endorphins. It also clears your mind, which allows you to make better decisions in your work.

2. Fuel your body with high protein meals

Focussing on eating more protein is not just something for body builders. Eating protein rich meals 3 to 4 times per day keeps your blood sugar at level, keeps you energized and satisfied longer and support muscle recovery from your workout.

3. Meditate 10 to 30 minutes per day

Working as a career driven individual, you might find yourself stressing over things you would normally don't stress about if your mind would be clear. Being able to view events from an outsider perspective makes it easier to react in a more calm and rational manner.

4. Rise early and focus on your personal goals first when your day start

A high performing lifestyle usually means we pour our soul into our work and others. We give away so much energy that we tend to forget ourselves sometimes. Focus on what's important to you first, then work for others. This is not selfish, but when a plane is crashing, you need to put on your own oxygen mask first before you are able to help others. You want to be the best for others, be the best version of you first.

5. You don't need to change yourself if you are ambitious

After my burn-out, I held myself back for a long time. I didn't want to end up in that same place again. But over the years I've learned that I am not a person that can settle and be comfortable. I thrive by going the extra mile, trying to reach my full potential and help others doing the same thing. There are healthy ways to live a high performing life. Want to learn how? Don't hesitate to reach out to me. I'm always happy to have a chat with you about it.


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