The Sol Journal

The focus on wellness and work/life balance has been a growing discussion and something we hear our community struggle with. Angela Davies from Mind Your Grit has first-hand experience with burnout and the way it can affect every area of your life. Mind Your Grit aims to foster success through well-being with a commitment to enhancing peak performance, engagement and longevity in the workforce. With expert keynote speeches, dynamic workshops, and access to a cutting-edge online platform, they are dedicated to a healthier, more motivated and productive team.

Angela’s own experience with burnout was the catalyst for founding Mind Your Grit “I experienced significant burnout multiple times in my career. My first experience with it was in 2016 when I was intent on climbing the corporate ladder and training for the Honolulu marathon. Then again in 2022 when I got to the point of severe panic attacks at work, in client meetings, and while driving due to a completely overloaded nervous system”. This experience inspired Angela to help support others who found themselves feeling equally overwhelmed. She explains, “Mind Your Grit started after my year of burnout in 2022, I knew I wasn't the only one to experience burnout due to a heavy workload and challenges personally. I wanted to understand the science and combine it with my personal experience to teach others to thrive at work, which carries through to home. Helping people with the tools to proactively improve their well-being is one of my favourite things to do and something that can make a big difference in both their lives and their productivity and engagement at work.”

The impacts of burnout can have far reaching effects across all areas of life, but can often be missed or purposely pushed aside, as Angela points out “Professionally, my first round of burnout had no impact on my work - I pushed and pushed so no one knew - it was my personal life where I suffered with low energy for anything other than work. On my second round, I left my 16 year corporate career to study my post grad in psychology to help others not end up like me. Again I had very little energy to give to any of my friends or family.”

Signs of burnout

The signs of burnout can be physical, emotional and behavioural. These are just some of the signs that you may be experiencing burnout:

Physical

• Headaches
• Fatigue
• Changes in appetite/sleep

Emotional

• Sense of failure or self-doubt
• Decreased satisfaction
• Loss of motivation

Behavioural

• Withdrawal or isolation
• Procrastination
• Outbursts

From Angela’s point of view, this starts at work. “We spend a significant amount of our time at work. The tone that is set within the workplace is a key factor in preventing burnout. I always say our well-being is our own accountability, but our workplaces can be champions in setting a culture that doesn’t glamourise working in a way that can contribute to burnout. When I started my career it was hustling to the death. There is much more focus and a lot more research on how workplace culture links to productivity, performance and engagement. We just need to keep championing it!” Despite the longstanding emphasis on hustle culture and the lack of work/life balance, Angela is hopeful that change is on the horizon. “I recently ran a session for one of the big 4 banks and the feedback I have received has been incredible. Not only the tips but the fact that the leaders led from the top with vulnerability and genuine care for well-being had a huge impact in even a short time.There can always be more focus on wellness in the workplace. We are more connected than ever, meaning many people never switch off - I believe we need to go back to dedicated times of separating work from life and not trying to respond to emails on our morning walks or taking zoom calls at our kids sporting matches. Wherever we are, be all there.”

Tips for preventing burnout

Preventing burnout requires a holistic approach that addresses multiple aspects of well-being. Here are Angela’s 5 key strategies that she uses to help prevent burnout from occurring in the future.

Mindfulness:

1. Daily Meditation: Set aside 5-10 minutes each day for mindfulness meditation to reduce stress and increase focus.
2. Mindful Breaks: Take short breaks throughout the day to practice deep breathing or mindful observation, helping to reset your mind.
3. Gratitude Journaling: Write down three things you are grateful for each day to shift your focus towards positive aspects of your life.
4. Single-tasking: Focus on one task at a time to improve concentration and reduce the overwhelm of multitasking.

Movement:

1. Regular Exercise: Incorporate some form of physical activity into your daily routine, whether it's walking, yoga, or gym workouts. Even if it is only 10 minutes each day, consistency is key.
2. Stretching Breaks: Take short breaks to stretch throughout the day to relieve tension and improve circulation.
3. Active Commutes: Opt for walking or cycling to work if possible, or take the stairs instead of the elevator.
4. Desk Exercises: Perform simple desk exercises or stretches to stay active if you have a sedentary job.

Sleep:

1. Consistent Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your sleep cycle.
2. Sleep Environment: Create a restful sleeping environment with a comfortable mattress, dark curtains, and a cool temperature.
3. Digital Detox: Avoid screens at least an hour before bedtime to reduce blue light exposure that can interfere with sleep.
4. Relaxation Techniques: Practice relaxation techniques like reading, listening to calm music, or taking a warm bath before bed.

Nutrition:

1. Balanced Diet: Eat a variety of whole foods, including fruits, vegetables, lean proteins, and whole grains, to maintain energy levels. At Sol Cleanse we focus on a holistic approach to wellness and believe in the strong link between nutrition, productivity and wellness. Angela is an advocate of this. “Good nutrition helps us build immunity against sickness and also helps us focus. Conversely, eating too many processed and sugary foods can really deter from focus and leave us feeling tired and sluggish.”
2. Hydration: Drink plenty of water throughout the day to stay hydrated and support overall health.
3. Meal Planning: Plan and prepare meals ahead of time to ensure you have nutritious options readily available. If you're short on time, our Organic Whole Food Meal Pack makes eating healthy simple. Each pack includes three days' worth of fresh, tasty, hand-made meals, covering breakfast through dinner, and is delivered to your door the same day they're made.
4. Mindful Eating: Pay attention to your eating habits, savour your food, and avoid eating on the go to improve digestion and satisfaction.

Relationships:

1. Quality Time: Spend quality time with loved ones, engaging in activities that you all enjoy and that strengthen your bond.
2. Effective Communication: Practice active listening and open communication to foster understanding and connection.
3. Social Support: Build a support network of friends, family, and colleagues who can provide emotional and practical support.
4. Boundaries: Set and maintain healthy boundaries to protect your personal time and reduce stress from overcommitting.

So will implementing these steps help you snap out of burnout? Angela explains that reflecting on these changes and keeping present in the moment is also crucial for keeping things on track. “I do a monthly check in to see where I am sitting on the scale for each of these elements and make adjustments when I can see my habits have slipped or one area is getting lower than I would like. It is really about taking a moment to be present and being aware of how you are feeling - we often don’t do this because life is so busy, but reflection is imperative. It has been a hard lesson to learn and I am far from perfect (I am not very good at resting) but to make up for that I have found ways that work for me to rest my nervous system.”

Remember, it's not about perfection but about finding what works for you. Whether it's slow walks on the beach, doing a juice cleanse, reading in the sun, or a session in the sauna, discovering ways to rest your nervous system is key. Regularly assessing your well-being across these five strategies can make a significant difference in preventing burnout and achieving a healthier, more balanced life.