Mindfulness as burnout prophylaxis
The desk is overflowing, the boss always has extra requests, plus meetings and overtime - many people can sing a song about it. And at home, children and the household are waiting... Anyone who is permanently exposed to such stresses is in danger of burning out. What can be done about it? One possibility for prevention is mindfulness.
At Holmes Place, it is important to us to support you in becoming healthy and fit and to do good for your soul as well as your body. That's why you can book a wide variety of group classes at our Premium Fitness Clubs. These include Body & Mind offerings ranging from meditation to yoga.
How mindfulness can help
A state of complete exhaustion is also called burnout. Or burnout. It often takes a long time before this happens. And it is usually only noticed very late, although it announces itself. Scientists have identified twelve stages that those affected go through (Freudenberger's 12-phase model):
1.the urge to prove oneself, 2. intensified commitment, 3. neglect of one's own needs, 4. suppression of conflicts and needs, 5. reinterpretation of values, 6. intensified denial of the problems that have arisen, 7. withdrawal, 8. observable change in behavior, 9. depersonalization, 10. inner emptiness, 11. depression, 12. complete burnout exhaustion.
Many sufferers become very emotionally attached to their work. And it takes them a long time to feel that they are overwhelmed. They ignore their natural need for breaks and rest. Important: The earlier you recognize the symptoms, the greater the chance of avoiding serious illness. The best thing to do is prevention. This is where mindfulness can be very helpful.
Because it brings people back to perceiving themselves and their needs. This makes it more effective than completing relaxation exercises. They learn to deal with stress more flexibly in the future.
Mindfulness means turning off the autopilot and returning to the here and now. In fact, it is often the case that people ruminate about the past or worry about the future. The mind is constantly running and we forget to perceive the moment.
People who are very stressed often find it difficult to pause. "I don't have time for that," they think. Nevertheless, they should engage in it, because the mindfulness exercises (for example, in the MBSR program, often take only a few minutes. Those who feel overwhelmed with meditation first start with conscious breathing. And concentrate for a minute or two only on the air flowing into the body through the nostrils and then out through the mouth. In and out. As you do this, your belly bulges outward as you breathe in, and flattens out again as you breathe out. This exercise should be done regularly, several times a day.
Walking meditation is one of the well-known mindfulness exercises. It is easier for stressed people than sitting on a meditation cushion. Slow your step to a snail's pace for a minute or two, feeling your feet touch the ground and then leave it again. A few feet is all it takes.
You can also practice mindfulness while eating. First look closely at the plate, then smell the food, and only then take a first bite. Be very aware of the taste and texture of the food. Chew thoroughly several times before swallowing the bite. You don't have to eat the entire meal this way, but try to keep it up for five to ten bites. Take those few minutes, they can go a long way!
Multitasking, no thanks!
Many people are used to doing three things at once. While brushing their teeth they iron, while eating they note down what they need to buy later, and while making a phone call they write an email. Try slowing down by consciously doing each of these activities. And only this one.
Perceive without judging
An important point of mindfulness is to perceive without judging. You look at a situation as if it were a movie. This is not easy, because we are constantly evaluating something, often without even noticing it. As a result, we develop beliefs that we constantly bring up without thinking about them. Mindfulness allows us to experience each situation anew. When we notice how we react (unconsciously) to certain situations, the first step has already been taken. Noticing helps us to switch off this automatism.
Those who are mindful not only recognize unconscious thought patterns and behaviors, but also consciously perceive their thoughts and feelings. This brings clarity. You can concentrate better, are more relaxed and can handle stressful situations better. And: You learn to pay more attention to yourself and your needs. This protects you from overexerting yourself.
As already mentioned, meditation is also a valuable tool of mindfulness practice and very helpful for burnout prevention. If you haven't tried meditation before, you can learn about it at Holmes Place. We offer group classes at our clubs. Trained meditation instructors will guide you through the process and help you clear your mind. Go ahead and give it a try!