How can you overcome worry burnout: Tips for farmers
Everyone gets worried from time to time, but left untreated and it can have effects on both your physical and mental wellbeing.
While there is no way to get rid of worrying completely, there are methods to help you get your stress and worry under control.
- Write down your worries;
- Practice meditation;
- Share your worries;
- Stay active.
Write down your worries
Writing can help to boost positive emotions and reduce worries and anxiety, according to research from the British Journal of Health Psychology.
Spending a total of 20 minutes per day writing about positive experiences can improve your physical and psychological health.
The aim is to find the positive in worrying situations, to reduce stress, tension, and built-up anger.
Start by thinking of what makes you feel worried and begin writing about the positives you can take from the experience.
When worried and stressed, you need to activate your body’s natural relaxation response, which helps to slow your heart rate, lower blood pressure, and balance your mind and body.
Meditation has many health benefits and is a highly effective way to relieve stress, soften anxiety and improve your mental well-being.
Taking time to relax the mind with meditation gives you the space to separate your energy, attention, and emotions.
Share your worries
Reaching out to family and friends for help and support is crucial when coping with worry burnout.
Socialisation increases a hormone within our bodies that can decrease anxiety levels and make us feel more confident in our ability to deal with stress.
Limited social support has been linked to increased levels of depression and loneliness and has been proven to alter brain function and increase the risk of alcohol use, drug abuse, depression and suicide.
Social interactions with family and friends play a crucial role in how you function daily.
Physical activity can help lessen worrying and have a massive influence on your physical and mental well-being.
Exercising regularly, even if that is just 10 minutes a day, can help individuals suffering from worry burnout.
When exercising, breathing deeper triggers the body’s relaxation response. A cardiovascular activity, like walking outside for 20-30 minutes several times per week, can:
- Improve sleep;
- Increase energy;
- Increase stress-busting endorphins.
Other forms of physical activity that can help cope with worry burnout are circuit training, pilates, gardening, yoga and tennis.