Don't Get to Burn-Out!

March has been quite a month for me, and I wanted to take a moment to share my experience with you. In the fast-paced world of user research (and life generally!), burnout can sneak up on us if we're not careful.

I've discovered some effective techniques to manage stress and find our way back to a healthier, happier version of ourselves.

So, without further ado, here are 10 self-care tips that helped me avoid burnout and regain my equilibrium:

1. Ask for Help: Remember, you don't have to do it all alone. Reach out to your colleagues, friends, or loved ones for support. I leaned on my support network and they were there for me.

2. Mind Your Food: It is important to nurture your body, especially in stressful times. Treat yourself to nutritious meals and cut down on ultra-processed foods that cause energy crashes, fatigue and tiredness. 

3. Exercise: Engaging in physical activities not only reduces stress but also boosts creativity. Daily walks made a difference for me.

4. Do Something Else Outside Work: Indulge in a hobby or activity that brings you joy. It could be painting, dancing, or even bird-watching. Unwind and let your mind wander to new territories. I joined a choir for Easter, and although I was hard-pressed for time, I truly enjoyed getting together with the community for rehearsals.

5. Journal: Grab a fancy notebook and pour out your thoughts. Journaling helps clear your mind, gain insights, and identify patterns. Plus, it's like having an old friend who listens without judgement.

6. Take a Break: Sometimes, doing nothing is doing everything. Request a well-deserved leave if possible to pamper yourself. Give yourself permission to relax guilt-free. Rest is just as important as work.

7. Delegate More and Let Go of Control: You don't have to be a superhero! Delegate tasks to capable colleagues and loosen your grip on the wheel. Remember, collaboration is the key to success.

8. Cut Down Screen Time: We live in a digital age, but too much screen time can drain our energy and creativity. Time away from the screen did me a world of good.

9. Get some quiet: Silence the notifications, social media and find some quiet time. When I am approaching burn-out, my body needs rest and so does my mind.

10. Drink Water: Hydration is a researcher's best friend! Keep a water bottle nearby and stay hydrated throughout the day. A well-hydrated brain = optimal performance!

Remember, taking care of ourselves is not selfish—it's an investment in our well-being and the quality of our work. By implementing these practices in our lives, we'll strengthen not only our resilience but also our passion.

So, let's embark on this self-care journey together, making burnout a thing of the past. You're doing amazing work, and I have full confidence that these tips will make your research journey smoother, happier, and more fulfilling.

Stay brilliant, stay resilient, and remember to take care of yourself!

Warm regards,

Tomi