{"id":148,"date":"2021-03-03T14:03:00","date_gmt":"2021-03-03T14:03:00","guid":{"rendered":"https:\/\/wellconnected.murad.com\/?p=148"},"modified":"2025-06-30T09:38:36","modified_gmt":"2025-06-30T16:38:36","slug":"burnout-cheat-sheet-the-essential-checklist-for-recovery-and-prevention-on-this-lockdown-anniversary","status":"publish","type":"post","link":"https:\/\/wellconnected.murad.com\/burnout-cheat-sheet-the-essential-checklist-for-recovery-and-prevention-on-this-lockdown-anniversary\/","title":{"rendered":"Burnout cheat sheet: The essential checklist for recovery and prevention on this lockdown anniversary"},"content":{"rendered":"\n<p>Overworked. Over home-schooling. Over lockdowns. Over (fill in the blank). It seems being \u201cover it\u201d is our collective preferred term these days for burnout\u2014a word coined in the 1970s by Herbert Freudenberger and given\u00a0official medical diagnosis status\u00a0by the World Health Organization in 2019.<\/p>\n\n\n\n<p>An extensive, data-rich&nbsp;<a href=\"https:\/\/hbr.org\/2021\/02\/beyond-burned-out\" target=\"_blank\" rel=\"noreferrer noopener\">\u201cburnout crisis\u201d report<\/a>&nbsp;recently published by the Harvard Business Review states that 89% of global respondents said their work life was getting worse, 85% said their wellbeing had declined, and only 2% rated their wellbeing as \u201cexcellent.\u201d Additionally, it lists these six reasons as the main causes of burnout:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Unsustainable workload<\/li>\n\n\n\n<li>Perceived lack of control<\/li>\n\n\n\n<li>Insufficient rewards for effort<\/li>\n\n\n\n<li>Lack of a supportive community<\/li>\n\n\n\n<li>Lack of fairness<\/li>\n\n\n\n<li>Mismatched values and skills<\/li>\n<\/ul>\n\n\n\n<p>\u201cBurnout is a silent, insidious process,\u201d says Dr. Sara Gottfried, a New York Times-bestselling author and Director of Precision Medicine at the Marcus Institute of Integrative Health, Thomas Jefferson University. \u201cInitially, you have elevated cortisol levels that cause you to feel tired but wired. High cortisol can then lead to low cortisol\u2014this makes you feel exhausted and drained, like a car running on an empty gas tank.\u201d She adds that symptoms can run the gamut from emotional consequences like exhaustion, apathy, uncharacteristic pessimism and depression, to physical manifestations like inflammation and blood sugar abnormalities.<\/p>\n\n\n\n<p>So on the one-year anniversary of going into lockdown, here\u2019s Dr. Gottfried\u2019s quintessential cheat sheet for recovery, management and prevention of burnout.<\/p>\n\n\n<div class=\"numbered-list\">\n  <div class=\"numbered-list__items\">\n              <div class=\"numbered-list__item\">\n        <div class=\"numbered-list__item-number label label--lg rotate-270\">01<\/div>\n        <div class=\"numbered-list__item-title headline headline--lg\">Don\u2019t just sleep\u2014sleep deeply<\/div>\n        <div class=\"numbered-list__item-text text\"><p>In bed for a full eight hours, but still wake up exhausted? Time in bed doesn\u2019t equate to true rest and recovery. Rather, focus on racking up more deep sleep. \u201cImproving deep sleep naturally reduces anxiety and toxins,\u201d Dr. Gottfried says. \u201cWe should aim for a minimum of 90 minutes each night.\u201d Not sure what \u201cdeep sleep\u201d even means? Oura rings can help you measure and recommend wind-down rituals.<\/p>\n<\/div>\n      <\/div>\n                <div class=\"numbered-list__item\">\n        <div class=\"numbered-list__item-number label label--lg rotate-270\">02<\/div>\n        <div class=\"numbered-list__item-title headline headline--lg\">Get to know what a pound of greens looks like<\/div>\n        <div class=\"numbered-list__item-text text\"><p>Trade in stress eating for eating to relieve stress. How to start? Dr. Gottfried recommends a Mediterranean-style diet with a focus on vegetables. \u201cThis does not mean becoming vegetarian or vegan,\u201d she\u2019s quick to point out. But she does recommend, \u201ceating 1 pound of vegetables a day.\u201d <!-- wp:paragraph -->Before the word \u201cpound\u201d puts you off, think about spreading your veggie intake throughout your meals. Here\u2019s what that can look like:<\/p>\n<ul>\n<li>Four ounces of spinach in a morning smoothie<\/li>\n<li>One carrot at lunch<\/li>\n<li>One cup of cauliflower as a snack<\/li>\n<li>One bell pepper mixed in with your stir-fry dinner<\/li>\n<\/ul>\n<\/div>\n      <\/div>\n                <div class=\"numbered-list__item\">\n        <div class=\"numbered-list__item-number label label--lg rotate-270\">03<\/div>\n        <div class=\"numbered-list__item-title headline headline--lg\">Make magnesium your supplement friend<\/div>\n        <div class=\"numbered-list__item-text text\"><p>Superstar supplement magnesium \u201ccan help counter the stress response, aid in muscle release and potentially enhance sleep quality,\u201d Dr. Gottfried says. She also considers vitamins A, C, D, curcumin, licorice and omega-3s like fish oil as baseline supplements.<\/p>\n<\/div>\n      <\/div>\n                <div class=\"numbered-list__item\">\n        <div class=\"numbered-list__item-number label label--lg rotate-270\">04<\/div>\n        <div class=\"numbered-list__item-title headline headline--lg\">Take deep\u2014not just increased\u2014breaths with physical activities<\/div>\n        <div class=\"numbered-list__item-text text\"><p>\u201cExercise is one of the best ways to buffer stress,\u201d Dr. Gottfried says. Physical activities force an increase in breathing that signals your brain to relax\u2014and the deeper the breathing, the better it works to relieve stress. Yoga and meditation also encourage deep breaths that help with cortisol levels.<\/p>\n<\/div>\n      <\/div>\n                <div class=\"numbered-list__item\">\n        <div class=\"numbered-list__item-number label label--lg rotate-270\">05<\/div>\n        <div class=\"numbered-list__item-title headline headline--lg\"> Find a wind-down regimen as your recovery gateway<\/div>\n        <div class=\"numbered-list__item-text text\"><p>Out of all these tips, \u201cI especially recommend developing a nighttime ritual designed to help you wind down from a busy day,\u201d says Dr. Solomon, since truly disconnecting from the day\u2019s burnout can lead to other recovery tactics like remembering to eat well and exercise. Some of her favorite guided sessions include those by\u00a0<a href=\"https:\/\/www.tarabrach.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Tara Brach<\/a>,\u00a0<a href=\"https:\/\/kristinmcgee.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Kristin McGee<\/a>\u00a0and\u00a0<a href=\"https:\/\/www.instagram.com\/rossrayburnyoga\/?hl=en\" target=\"_blank\" rel=\"noreferrer noopener\">Ross Rayburn<\/a>.<\/p>\n<\/div>\n      <\/div>\n            <\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Overworked. Over home-schooling. Over lockdowns. Over (fill in the blank). It seems being \u201cover it\u201d is our collective preferred term these days for burnout\u2014a word coined in the 1970s by Herbert Freudenberger and given\u00a0official medical diagnosis status\u00a0by the World Health Organization in 2019. An extensive, data-rich&nbsp;\u201cburnout crisis\u201d report&nbsp;recently published by the Harvard Business Review states [&hellip;]<\/p>\n","protected":false},"author":21,"featured_media":338,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,3,2],"tags":[],"class_list":["post-148","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-body","category-food","category-mind"],"metadata":{"_edit_lock":["1751302177:80"],"_edit_last":["80"],"primary_category":["4"],"_primary_category":["field_608c33bdd26d5"],"show_featured_image":["1"],"_show_featured_image":["field_609ee1cf1ce13"],"_thumbnail_id":["338"],"post_views_count":["4131"],"_wp_old_slug":["guest-editor-post-2"],"_oembed_165e9bd998f797b1f30aa852f85ce147":["{{unknown}}"],"_oembed_6d1fbfa8ba685e61d256ae8e7bd22551":["{{unknown}}"],"_wp_old_date":["2021-05-15"],"adobe_analytics_repeatable":["a:1:{i:0;a:2:{s:4:\"name\";s:0:\"\";s:5:\"value\";s:0:\"\";}}"],"mobile_image":[""],"_mobile_image":["field_60bf7692abe28"],"_post_views_count":["field_6107dfafd6a27"],"sidebar_products_use_global_default":["0"],"_sidebar_products_use_global_default":["field_63a349a11086a"],"sidebar_products_title":["Related Products"],"_sidebar_products_title":["field_6408d62123449"],"sidebar_products_items":[""],"_sidebar_products_items":["field_63a349a110878"],"sidebar_products":[""],"_sidebar_products":["field_63a349a0dadad"],"_yoast_wpseo_primary_category":["2"],"_yoast_wpseo_title":["Burnout recovery guide prevention | Murad Skincare"],"_yoast_wpseo_metadesc":["Beat burnout with proven recovery strategies and prevention tips. Essential checklist for mental health and stress management."],"_yoast_wpseo_content_score":["30"],"_yoast_wpseo_estimated-reading-time-minutes":["2"]},"aioseo_notices":[],"acf":{"primary_category":{"term_id":4,"name":"Body","slug":"body","term_group":0,"term_taxonomy_id":4,"taxonomy":"category","description":"","parent":0,"count":63,"filter":"raw"},"show_featured_image":true,"post_views_count":"4131","mobile_image":false,"sidebar_products":{"use_global_default":false,"title":"Related Products","items":""}},"_links":{"self":[{"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/posts\/148","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/users\/21"}],"replies":[{"embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/comments?post=148"}],"version-history":[{"count":19,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/posts\/148\/revisions"}],"predecessor-version":[{"id":13565,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/posts\/148\/revisions\/13565"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/media\/338"}],"wp:attachment":[{"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/media?parent=148"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/categories?post=148"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/wellconnected.murad.com\/api\/wp\/v2\/tags?post=148"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}