Academic stress can make it tough for you to thrive as a student, and implementing stress management techniques for students can help. From academic pressures to trying to balance life responsibilities with a tough course load, many people who’re working through their education experience stress. Left unchecked, stress can begin to affect your physical and mental health, making it even harder to stay on top of your busy to-do list. Thankfully, there are several stress management techniques for students that you can use to help you stay calm, no matter how tough your courses.

Let's take a look at some of the strategies you can use to manage your school-related stress.

1. Deep breathing exercises

Deep breathing exercises don't just feel great because you take a moment to pause and think—they can also lower your cortisol (stress hormone) levels, (click here to check out the latest research).

Box breathing can be a simple way to get started with deep breathing. The concept is simple: inhale for 5 seconds, hold your breath for 5 seconds, exhale for 5 seconds, hold for 5 seconds. This technique can act as an anchor in times of stress, and you can return to it at any time, even if you're taking an exam or getting ready for a presentation.

The 4-7-8 technique is also popular: inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. This technique also works well for anxiety, and can be especially helpful if you're having trouble falling asleep.

2. Mindfulness and meditation practices

Staying centered in the present moment can be tough when you're dealing with stress, and practicing mindfulness and meditation can help.

Some of the positive effects of meditation include:

• Lower resting heart rate
• Lower blood pressure
• Increased creativity
• Increased self-awareness
• Better sleep
• Less focus on negative feelings

There's no need to carve out an hour for meditation each day in order to reap the benefits of the practice. Check out a simple guided meditation session (like this one!) to help you center and become mindful of what's happening inside your head.

3. Time management skills

Feel like you're constantly running from one task to the next? You're not alone.

A 2015 study showed that 53% of college students struggle more with time management in college than they did in high school, and 78% of college students say that they struggle with time management throughout their college careers.

Try these tips to make the most of the time that you have:

• Identify and eliminate time wasters: Social media can be fun, but it's easy to get stuck scrolling. Set a time limit each time you look at social media, and consider removing the app buttons from the home screen of your phone so that your accounts are a little more difficult for you to access.
• Plan it out: Finding a way to keep track of your daily tasks can work wonders when it comes to managing your time effectively. Find and use the method that works for you. Whether you prefer pen-and-paper or a digital calendar, keeping an eye on what's ahead can help you make sure you're prepared.
• Stop multitasking: While it can be tempting to do more than one thing at a time, this often backfires. Focus on one task at a time, and finish it completely (if possible) before moving onto the next item on your list.

4. Physical activity and exercise

It's a bit counterintuitive to think that adding one more task to your list could help you manage your time more effectively, but it's true: exercise can help with time management. Since exercise releases endorphins and lowers stress levels, it can help you boost your overall feelings of well-being, making it easier to sail through assignments faster than you can when you're under stress.

5. Healthy eating habits

Eating well can help you have the energy you need to thrive despite your busy schedule—and loading up on nutrient-dense foods can even make you a better leader, according to Forbes. When you eat well, you're better able to keep even energy levels throughout the day, helping you ward off the afternoon crash that can cause a slump in your productivity.

Researchers believe that most of the body's serotonin (mood-boosting chemical) receptors are located in the digestive organs. If the bacteria in your gut are healthy, scientists theorize that your receptors may work better, helping you stay happier. A boost in happiness can help to provide a much-needed boost in productivity—making it easier to manage your time.

6. Adequate sleep

One of the simplest ways to improve your well-being is getting high-quality sleep. We understand that all-nighters can be tempting, especially when you're having trouble sleeping due to thinking about your seemingly endless to-do list. That being said, getting enough sleep helps to improve your ability to get things done during the day.

If you're struggling to get enough sleep due to academic stress, you're not alone.

Try these tips to get the shut-eye you need:

• Protect your sleep schedule. Aiming for 7–8 hours of sleep each night and going to bed/waking up around the same time (even on the weekends) can help you get the rest you need.
• Avoid naps. If you must nap, keep it early in the day, and don't sleep for more than an hour.
• Cut the caffeine. When you drink coffee or other caffeine, your body stops listening to its own sleep signals, which can make it difficult to fall asleep. If you're not willing to give up caffeine entirely, try to keep your intake to less than 400 mg per day (about 4 cups of coffee).

7. Using technology for stress management

Used correctly, technology can be a valuable tool to reduce stress and help you learn more about your mental health needs. Using apps to manage your sleep, nutrition, stress levels, and physical activity can all provide valuable insights into the stress management strategies that work best for you.

When it comes to finding the best ways to manage stress, it's key to pay attention to what works well for you. You may find that your stress management techniques need to change over time—for example, the stress management tools for elementary students that worked well for you may not be effective for managing stress in college. Changing up your physical activity, understanding your own sleep needs, and changing your mindfulness habits can all play a role in accommodating your changing stress management needs over time.

At Evidation, we're here to empower you by helping you understand the health data that you choose to share. Based on the information you provide, we offer insights and content to help you live your best, least-stressed life. Learn more about our app here and get started today.

There's no way around it: being a parent can be devastatingly difficult, especially when your child is struggling. Recognizing, understanding, and addressing mental health issues in children isn't just an important part of your role as a parent – it can literally be life-saving.

Here, we'll explore common mental health issues experienced in adolescence, signs and symptoms that you'll want to keep an eye out for, ways to talk with your teen about their mental health, and how you can help your teen when they're struggling with their emotional and mental well-being.

Understanding common mental health issues in adolescence

In many ways, it's harder than ever to be a teen. Mental health issues are incredibly common in adolescents – it's estimated that nearly half of all teens have experienced a mental health disorder at some point in their lives.

There are many factors that contribute to teen mental health issues in today's world, including:

• Academic and athletic pressure
• Bullying
• Lack of coping skills
• Family mental health
• Financial instability
• Gender and sexual orientation
• Inability to access high-quality food, shelter, and health care
• Phone addiction
• Social media
• Relationship and friendship issues

Mental health is individual, and different factors affect adolescents in different ways. In addition to external factors, other issues like temperament, genetics, personality, and sensitivity levels can all affect your teen's mental health.

While it's important to recognize your teen as an individual with a unique mental health situation, it can also be helpful to be aware of some of the most common mental health issues experienced by adolescents.

Common mental health conditions experienced in adolescence include:

• Generalized anxiety disorder
• Social anxiety disorder
• Panic disorder
• Attention deficit hyperactivity disorder
• Conduct disorder
• Oppositional-defiant disorder
• Panic attacks
• Obsessive-compulsive disorder (OCD)
• Major depressive disorder
• Premenstrual dysphoric disorder
• Post-traumatic stress disorder (PTSD)

Signs and symptoms to watch out for

Knowing what's normal for your child – and being able to notice when they deviate from their mental health norms – can be vital in recognizing problems and helping your child get the support that they need. Biological, social, and intellectual changes that occur naturally during adolescence can make it tough to identify mental health changes, and keeping an open dialogue with your teen can help you identify issues (more on that shortly).

Signs and symptoms of mental health disorders in adolescents can include:

• Loss of interest in social, athletic, and academic activities
• Changes in sleeping and eating patterns
• Canceling plans with close friends without explanation
• Significant changes to their social group
• New academic struggles
• Constant or near-constant worrying
• Obsession with a goal that leaves little room for other activities
• Signs of drug use, alcohol use, or sexual activity
• Signs of self-harm (many teens attempt to disguise signs of self-harm by wearing long sleeves and long pants)

Effective communication strategies with teens about mental health

Tackling tough topics with teens can feel akin to trying to nail Jell-O to a tree. That being said, practice makes perfect, and remaining persistent in reaching out to your teen to talk about their mental health can help them understand that you care and aren't going anywhere.

A few key tips that can help you keep the lines of communication open with your adolescent include:

• Listen to understand, not to respond. When you're having a conversation with your teen about your concerns, it's important to stay curious while working to learn more about what they're dealing with. Reflecting your teen's feelings back to them to be sure you understand before responding can help your teen feel heard, safe, and understood.
• Don't be afraid to sit in discomfort. When your child is going through a crisis (a breakup, a falling out with a friend, an academic disappointment), don't try to problem-solve in the moment. Instead, sit with them in the discomfort, listen to them as they process their experience, and let them know that you're going to work through the crisis together.
• Normalize your child's experiences. When adolescents go through mental health struggles, they can feel incredibly lonely, and it can be hard for them to believe that anyone has ever been through a similar mental health experience and has come out on the other side. Assuring your child that their feelings are valid, that they're not the first person to feel this way, and allowing them to share openly, without shame or judgment, can help them keep coming back to talk with you about their feelings.

Creating a supportive environment at home

Developing an environment conducive to open communication can help your teen speak up when something goes wrong. Making yourself available to your teen without pushing them to share can create plenty of opportunities for discussion when they feel ready to talk. Positively managing your own emotions (and talking to your teen in an age-appropriate way about your own mental health) can help your teen gain a sense of safety and trust when it comes to discussing difficult issues.

Seeking professional help: when and how

If your teen is thinking about suicide, it's important to get them immediate, nonjudgmental support. Go to your local emergency room, or call or text 988, the National Suicide & Crisis Lifeline.

If your teen is dealing with mental health symptoms that are not an emergency, making an appointment with a licensed adolescent therapist or counselor can provide your teen with the support they need. Don't press your teen to share what they've discussed in therapy, unless they want to do so.

Nurturing resilience and coping skills in adolescents

Talking with your teen about self-care can help to bolster their resilience and create the confidence necessary to ask for help. Simply spending time with your teen, following consistent daily routines, and discussing the coping skills that work well for you can help your teen begin to pay attention to the strategies and habits that will work to support their mental health.

You can make a difference for your teen

Researching information about how to support your teen's mental health means that you're already headed in the right direction. Knowing what to look for, keeping an open dialogue, and providing your teen with the personal support and/or professional help that they need can help them develop the coping strategies they need to thrive. At Evidation, we're here to support you and your family's physical and mental health with personalized tips and insights to keep you moving forward – click here to learn more and download the app. Remember, when your child asks for help, it's a sign of strength – not weakness. Celebrating your teen's courage in speaking up about mental health issues can help cement their ability to advocate for themselves.

Most people experience mental health challenges, whether occasionally or frequently. A mental health challenge may present as a small bump on our life journey or manifest as a full-blown crisis. It's important to understand that mental health is about more than just our emotions and happiness. In the world we live in, mental health is a crucial part of how we navigate life.

Why is mental health important? Our mental health has a profound impact on every area of our lives, from personal relationships to finding professional success. Placing emphasis on mental health gives us all a better chance at living our best lives and navigating effectively when life throws us curveballs. Overall life satisfaction and mental well-being are interconnected. Just as we care for our bodies, understanding and caring for our mental health helps us live our best lives.

What is mental health?

Mental health is a state of wellness that helps us cope with life's stresses, realize our potential and abilities, contribute to our communities, and learn well. In addition to psychological well-being, mental health includes our social and emotional well-being as well.

More than simply the absence of mental illnesses, mental health is much more complex. Everyone experiences mental health differently, with varying degrees of distress and difficulty. Equally important, different clinical and social outcomes have an effect on mental health.

Why is mental health important for overall health?

As an integral health component of well-being and overall health, mental health underpins our collective and individual abilities to function at optimal levels. This includes:

• Making decisions
• Handling stress
• Staying active
• Building and improving relationships
• Increasing self-esteem
• Being motivated
• Pursuing educational or professional goals
• Relating to other people
• Thinking more clearly
• Increasing productivity
• Making healthy choices and informed decisions
• Shaping the world we inhabit

What about being physically active and physically healthy? Exercise and physical activity are affected by mental health. Findings show people who exercise have fewer poor mental health days than people who don't exercise. Notably, all types of exercise are associated with decreased mental health problems.

Mental health can also have an impact on diet. When a person has positive mental health, they're more likely to have or make the time to prepare healthy meals for themselves and their families.

Can mental health change over time?

A person's mental health can definitely change over time. These changes depend on a variety of factors that include physical health, life satisfaction, coping abilities, and available resources.

Life circumstances can also affect mental health and add stress to our lives. For example, becoming a caregiver for a family member can affect mental health. Financial hardship also impacts mental health, along with working too many hours. Alternatively, the alleviation of any of these issues can have a positive effect on mental health.

The environment also plays a role in mental health. Seasonal changes can exacerbate mental health issues. For example, seasonal affective disorder is associated with decreased mental health in winter. Many people who live in northern climates experience seasonal affective disorder in the fall or winter.

How mental health can affect other conditions

Why should mental health be taken seriously? There is a clear and proven distinction between mental and physical health. According to The Centers for Disease Control, mental illness can increase our risk for a myriad of physical health problems or impact our ability to manage these serious conditions.

Lifespan

The average lifespan of individuals in the U.S. is significantly affected by serious mental illness. Despite the steady increase in life expectancy among Americans to 78.6 years old, individuals living with severe mental illnesses typically experience a lifespan ranging between 49 and 60 years. 

One contributing factor to this reduced life expectancy among individuals with mental health conditions is the prevalence of suicide, which stands as the second leading cause of death among people aged 10 to 34. Within the general population, suicide ranked as the eleventh leading cause of death in 2021, resulting in the loss of more than 48,100 American lives. 

However, it's important to recognize that poor mental health also exacerbates serious health conditions and chronic diseases, thereby further shortening the lifespan of certain individuals.

If you or someone you know is struggling. Help is available. The National Suicide and Crisis Lifeline number is 988. Deaf and hard of hearing people using TTY can reach this hotline by dialing 711, then 988.

Chronic diseases

The mental health discussion should include how mental health affects physical health. NAMI reports a 40% increased risk of heart disease and other metabolic diseases in people with depression. Additionally, people living with chronic diseases such as these are at greater risk for depression:

• Autoimmune diseases
• Alzheimer’s disease
• Diabetes
• HIV/AIDS
• Multiple sclerosis
• Epilepsy
• Cancer

Specifically, a research study suggests people with a chronic disease and depression are prone to experiencing more severe symptoms of both illnesses. The study also indicates that mental illness makes it more challenging to adapt to a chronic disease. 

‌Sleep problems

Most people know sleep can impact our mental health. If we have a restless night or live with insomnia, we're less effective during our waking hours. However, mental health also directly affects healthy sleep.

• Depression: About 75% of people with depression have symptoms of insomnia. As a result, people with depression have the added burden of daytime sleepiness.
• Seasonal affective disorder: Seasonal affective disorder is tied closely to the disruption of a person's circadian rhythm, the internal biological clock that controls sleep and several bodily processes. For this reason, people who live with seasonal affective disorder may sleep either too little or too much.
• Anxiety disorders: In the U.S., anxiety disorders affect approximately 20% of adults, and these disorders are strongly associated with problems sleeping. In this situation, sleep problems often become an added source of anxiety, which creates anticipatory anxiety when it's time to go to sleep.
• Bipolar disorder: In bipolar disorder, sleep patterns change frequently, and problems with sleep can worsen or even induce both manic and depressive periods.
• Schizophrenia: People who live with schizophrenia have an increased likelihood of experiencing circadian rhythm disorders or insomnia.
• Autism spectrum disorder (ASD): People with ASD are more likely to experience sleep problems, including sleep-disordered breathing and insomnia.

Concentration problems

Being unable to concentrate affects nearly every aspect of a person's life. Many mental health conditions have an impact on our ability to concentrate. This can create issues in our interpersonal relationships, as well as in school or work. Alternatively, mentally healthy people have an increased chance of fulfilling their potential in these areas.

Substance abuse disorders

Adults in the U.S. who are living with a mental illness have a 33.5% chance of experiencing a substance use disorder, according to the Substance Abuse and Mental Health Services Administration. While this can include illicit or illegal drugs and substances, abuse of legal substances such as tobacco, alcohol, and controlled substances can also have an impact on physical health.

Conclusion

Taking active steps toward improving mental health gives us a head start to living a balanced and fulfilling life. Help and support are available, and mental health can improve with treatments such as therapy and medication. Evidation can help you track and monitor both mental and physical health while also earning points. With Evidation, you're empowered to make the most informed decisions about your mental health and overall well-being. Try Evidation today by downloading the app and getting started on your journey to the best version of you.

Anxiety is one of the most common and debilitating mental health conditions in the world, with over 300 million people living with anxiety disorders today. Our fast-paced and often chaotic lifestyles are breeding grounds for anxiety and stress, making it critical to educate people on how they can manage these conditions.

Whether you’re living with an anxiety disorder or you experience it on occasion, knowing how to address it quickly and effectively can make a significant difference. Wondering how to reduce anxiety immediately? Keep reading for five quick relaxation techniques that work.

How to quickly and effectively reduce anxiety

Anxiety can be crippling, but there are many ways to effectively manage it so you can refocus and continue with your day. Knowing the tools for dealing with anxiety can make all the difference. Here are five research-based strategies that can help you relax.

1. Deep breathing exercises

There’s a reason we always remind ourselves to “take a deep breath” whenever we’re feeling stressed, nervous, or panicked. The power of breath helps calm the nervous system, particularly the body’s fight or flight response, which is often triggered when we are in stressful situations. Our adrenaline kicks into high gear and can leave us feeling anxious and irritable, even after the anxiety has subsided.

When you focus your energy on breathing deeply, the central nervous system can relax as you breathe in more oxygen, bringing the body back to a rested state. As you slow your mind and your body down, you become more aware, centered, and present.

Tips to practice deep breathing

We recommend practicing deep breathing exercises before you’re in a stressful situation so you have some understanding of what to do. Take a seat in a comfortable chair and practice breathing slowly through your nose. Feel the oxygen fill your lungs as your chest rises. Slowly exhale the breath and repeat a few times.

This practice helps combat nervousness, stress, and anxiety that you may experience at work, at school, with your children, or in any other situation throughout the day.

2. Progressive muscle relaxation

Progressive muscle relaxation (PMR) is an effective approach to relaxing the muscles that carry the physical weight of anxiety, including the neck, shoulders, jaw, back, and core.

PMR teaches us how to relax our bodies by alternating between tension and relaxation through the major muscle groups. Here’s how to practice progressive muscle relaxation:

• Sit in a chair or lie down in a comfortable position
• Take a deep breath, and contract one muscle group, like your thighs or calves, for 5 to 10 seconds
• Exhale and quickly release the tension
• Relax for ten to 20 seconds, then move on to the next muscle
• Repeat until you’ve contracted and released each muscle group throughout your body

Through PMR, individuals learn how their muscles feel when they’re relaxed compared to how they feel when they’re tense. Over time, this practice will help to identify the stress signals in your body and how focused muscle relaxation can reduce stress.

3. Mindfulness and meditation techniques

Mindfulness teaches us to be fully present and aware of what’s going on, without feeling panic or stress in the moment. It encourages an inner stillness that many of us don’t know we have because we’re so caught up in our busy, chaotic lives. Mastering mindfulness takes practice, but those who make the effort learn to control their response to anxiety-inducing situations.

Meditation has long been touted as one of the most effective holistic approaches to combating anxiety, stress, and burnout. Anyone who searches “how to reduce anxiety naturally” will likely come across meditation techniques as a recommendation. It’s a powerful tool because it allows you to step away from the chaos and stress of your life to a safe, calm space where your body and mind can relax.

Guided meditation, PMR, breath awareness meditation, and body scan meditation are common and effective meditation techniques that people find most helpful when they’re dealing with stress or anxiety.

4. Visualization and guided imagery

Visualization and guided imagery are used to reduce anxiety and the negative emotions associated with it. By using visualization techniques (like picturing yourself on a tropical island), you allow your mind and body to fully relax in a place you feel safe and comfortable.

To practice guided imagery, find a quiet place and close your eyes. Picture a relaxing place, like a beach, lake, the mountains, or anywhere that feels peaceful to you. Imagine yourself feeling calm and relaxed.

Focus on the scene, whether it’s the sun on your skin, the breeze on the water, or birds chirping nearby. Remain here until you feel fully relaxed, acknowledging that you can come here anytime you feel anxious.

Visualization allows individuals to create positive outcomes for scenarios they are facing. Whether you’re stressed about a big presentation, nervous about a job interview, or any other situation that’s causing you anxiety, guided imagery allows you to see the positive outcomes rather than the worst possible scenario.

5. Sensory-based relaxation methods

Tapping into the senses is a great way to relax and re-center when experiencing anxiety. The sensory and nervous systems are intertwined, and many calming activities work to reduce stress and promote calm. When you’re feeling overwhelmed, here are some sensory-based relaxation methods to try:

• Use a weighted blanket to apply deep pressure to the body
• Listen to nature sounds or classical music
• Diffuse calming essential oils for aromatherapy practice
• Practice yoga or stretching to release tension

Bonus tips: Quick stress-busting physical activities

Exercise increases endorphins, improves mood, and reduces the negative effects of stress. Here are a few stress-busting activities to try when you’re stressed:

• Pilates, yoga, or Tai Chi
• Rowing or cycling
• Swimming
• Boxing
• Walking

Final thoughts

In a world plagued by anxiety, it’s more important than ever to have the resources and knowledge to incorporate these relaxation strategies into our daily lives. This way, if you find yourself in a stressful situation that’s causing you anxiety, you’ll be well-equipped to handle any challenge with confidence.

Anxiety management is a journey, not a sprint. Try out these various relaxation techniques and methods as you see fit; don’t expect your anxiety to subside immediately. Good work takes practice and commitment, but we’re confident these strategies will help improve your anxiety and overall mental health.

Manage your physical and mental wellness with Evidation

Caring for our mental and physical health has never been more vital than it is today. With Evidation as a resource, Members can track healthy habits, like exercise, meditation, diet, and more, to help reduce anxiety and promote overall wellness. We’re committed to providing the tools, science-backed insights, and personalized content to support you on your health journey. Download the Evidation app to get started today.

It may be “the most wonderful time of the year,” but for some people, the holiday season brings feelings of sadness and depression. Feeling down when everyone else is in a festive mood can be confusing, but there are good reasons for these feelings. If you find that you’re struggling a bit with sadness and depression during the holidays, you’re not alone. Holiday depression is more common than the cards and movies make it out to be, but some practical solutions can help.

Common causes of depression around the holidays

Having depression around the holidays can have many contributing factors. First, in the US, this time of year is in the winter, which is when seasonal affective disorder occurs. This automatically increases the chances of having depression. Yet, there are additional factors that occur during the holiday season that increase the risk of developing these feelings.

Increased pressure

Living in the Pinterest era puts even more pressure on everyone to keep things picture-perfect, but Pinterest boards are not real life. If you’re feeling pressure to do everything perfectly and meet everyone’s expectations for a magical holiday, it can take a toll on your mental health.

Grief

If you’ve recently had a major life change or lost a loved one during the past year, the grief associated with these events can feel more acute during the holidays. Not having life as it normally is can make you feel sad and lonely.

Financial stress

The holidays can get expensive, especially if you’re facing high expectations for how you’ll celebrate and what gifts you’ll give. This increases financial stress.

Poor time management

During the holidays, you still only have 24 hours a day, and you have to use some of those hours to sleep. If you lack time management skills, you'll find that the stress levels you face increase significantly, leaving you feeling depressed and tired.

How to cope with holiday stress

Understanding the factors that can trigger the holiday blues is the first step in managing your mental health during this season, but you’ll also need to take some proactive strategies to help. Here are some ideas.

Practice mindfulness

Mindfulness refers to being fully present and aware of what is happening in a particular moment, both outside of you and inside your body. All people can be mindful, but our busy society can make it harder to practice this mental state, so learn how to bring yourself back to mindfulness when your stress levels start to rise.

To practice mindfulness, take time to slow down and notice what’s happening around you. What do you see, hear, feel, and taste? Focus on your breathing, taking in deep breaths. Take an inventory of your emotional state. By doing all of these things, you can correct your thinking and bring yourself back into a state of mindfulness. This may help you enjoy the holiday festivities more because you’ll be able to take them all in.

Learn relaxation exercises

When stress levels start to rise, relaxation exercises may help. Here are some to try:

• Progressive muscle relaxation: Practice relaxing your muscles a few at a time, tensing and relaxing from your toes to the top of your head.
• Visualization: Visualize a calm, relaxing place or situation, and picture yourself in it.
• Deep breathing: Take a deep breath, hold it for a count of five, and then let it out slowly.
• Yoga: Yoga involves breathing and stretches to create a sense of balance and relaxation in the body.

Set realistic expectations

One of the factors leading to holiday stress is the high expectations many people place on themselves during the holidays. Remember, the holidays are about spending time with family and friends and learning to appreciate those you love even more. You don’t have to have a five-course meal with specialty centerpieces to enjoy your time. If you make your expectations more manageable, you may face less stress.

Don’t neglect physical health

The holiday season is a time with extra treats and fewer opportunities to exercise. However, it doesn’t have to derail your healthy living goals. While you can restart healthy habits after the holidays, you may find that your mental health stays in a better place if you keep up with healthy eating and exercise routines as much as possible. Allow yourself some tasty holiday treats, but aim to balance them with your healthy food choices, too.

Make mental health a priority

During the holidays, you’re going to want to do what you can to protect and prioritize your mental health, especially if you’re prone to struggles with depression. You are the only one who can protect your mental health, so make sure you’re doing all you can to do so. These tips may help.

1. Prioritize self-care

Getting enough sleep and making time to exercise should be a top priority during the holidays. Prioritize the types of self-care that make you feel healthy and energized, and you may find your mental health is better protected.

2. Get support

Whether it’s from friends and family who can help you with your “to-do” list, the listening ear of a loved one when you need a moment to vent, or the professional support of a therapist or counselor, get support for your mental health concerns and keep up with that support through the holidays if you can.

3. Practice healthy boundaries

There is only so much you can do throughout the holidays. Set boundaries to help you protect your mental well-being. Whether it’s saying “no” to a friend’s party or limiting the guest list to the family get-together you’re hosting, boundaries are a key to protecting your mental health.

4. Use Evidation to track your physical health

One aspect of self-care is ensuring you get enough sleep, healthy food, and exercise. One way you can monitor this is with the help of tracking tools, like those that work with Evidation. Connect your tracker to Evidation to better track your physical health markers so you can get through the holidays with an improved mood and fight holiday depression before it starts.

Are you ready to enter the holiday season well-armed? Track your health with Evidation today. You can also learn how health data, such as the data tracked with Evidation, can help you predict seasonal changes in depression.‍

The average person spends around 90,000 hours or one third of their life at work, so it’s important to ensure we’re in a healthy mindspace while there. 

Maintaining positive mental health is critical to health and wellbeing. But it’s also important to our success at work and the success of our employers. 

What is mental health?

Mental health is multi-faceted, and includes social, emotional, and psychological well-being. The concept of mental health is personal, and the tactics necessary to maintain a positive sense of mental health can differ from person to person. Many people find that their mental health needs change and evolve over time, so it’s important to regularly check in with yourself to ensure that you’re on the path to mental well-being. 

Some people live with mental health disorders. These can range from mild to debilitating. Many people who are living with mental health issues are unaware that they’re dealing with something that could be at least somewhat alleviated with therapy and/or medications. People who have always lived with a mental health condition (especially those that often go unnoticed, such as anxiety or depression) may be surprised to learn that taking steps to support their mental health can go a long way in boosting their overall sense of happiness. 

While some mental health conditions are brought on by biological factors, others occur due to a combination of environmental and situational factors. 

Potential signs of a mental health issue can include: 

• Struggling to muster up the energy to get through the day
• Changes in sleeping patterns
• Feeling hopeless, or like life is pointless
• Severe mood swings
• Using illicit substances 
• Feeling forgetful or confused
• Unexplained physical symptoms, such as gastrointestinal problems and joint pain

Why mental health in the workplace matters

Sadly, many people are all too aware that a poor work environment can negatively affect mental health. Some people experience mental health struggles due to difficult work schedules that don’t allow them to get the proper rest and social interaction they need to thrive. Others struggle with mental health from working in an overly critical environment where they feel as if they’re not able to live up to their potential. 

Many of us are aware that individuals struggling with mental health issues are at greater risk for a variety of health conditions. But did you know they're also at greater risk for disability, unemployment, and underemployment. In fact, according to the CDC:

Poor mental health and stress can negatively affect:

• Job performance and productivity
• Engagement with one’s work
• Communication with coworkers
• Physical capability and daily functioning

But sometimes it can be difficult to focus on mental wellbeing at work because we’re focused on other things like daily tasks, conversations, and goals to hit. On the other hand, sometimes it’s difficult to focus on work if we're not making mental health a priority. 

Often, a workplace that promotes a poor work environment has a downward spiral effect once employee mental health is negatively affected. People who are experiencing mental health issues may have a hard time giving their best, and may need to take time away from work to manage their mental health. Other people on the team may struggle to take on the workload of those who aren’t able to perform at a high level due to workplace-related mental health issues, which can cause a cascade of stress. 

The bottom line: a positive culture in the workplace that supports mental health and overall well-being can go a long way in increasing employee satisfaction, keeping great employees on board, and boosting productivity. While it can be tough for supervisors to walk the line between being supportive and pushing employees to achieve, a balance must be found in order to develop a high-performing company that can stand the test of time. 

The following tips can help you learn more about what benefits your company may offer, how you can make work more enjoyable, and how to move forward from an unhealthy work environment. 

Maintaining good mental health can be tough to navigate, but with these small tips, you could improve your happiness in the workplace. 

Educate Yourself on Workplace Benefits 

When you first join a new company, there’s usually a short window for you to choose your benefits—things like health insurance, disability insurance and retirement contributions. Not all employers offer the same benefits, so make sure you have a clear understanding of what’s available to you. If you are unsure or have any questions, reach out to your Human Resources Department for guidance. You don’t have to go through this process alone. 

If you miss the initial enrollment period, typically thirty to sixty days, don’t worry — there is a recurring open enrollment period once a year. Take advantage of the time you have between enrollment periods to educate yourself on the benefits your employer offers as it may be overwhelming to make those decisions initially. 

After considering your employee benefits, start thinking about what else your company may offer. Things such as a work from home stipend, bonuses, or possibly paid meals. These are things your employer may provide that aren’t required, but can help increase your job satisfaction. 

How to take care of yourself and make work more enjoyable

A big part of what determines your happiness in the workplace is how your coworkers and employers treat you as an individual. 

A great workplace is one that’s encouraging and motivating, whether you’re doing a great job or struggling and need some support. Having peers you feel comfortable talking to can make or break your mental health. 

Come up with some new ways to help you better connect with your coworkers. Consider taking the initiative to start something new. Maybe you don’t have any hangouts outside of scheduled meetings, and you feel it would help you grow your connections. Don’t be afraid to be the change you want to see in your place of work.

Along with having good relationships with coworkers, consider the other parts of your work that you find enjoyable. It all ties together, so if you love the work you do, but you just can’t connect with your peers, it could lead to you being unhappy. Maybe you really enjoy going to happy hours and hangouts with your coworkers, but you don’t truly love the work you do. Consider all the components that make up your work day and push yourself to weed out what might be making you unhappy and consider making a change. 

If you find yourself struggling at work, but you’re not sure why, try reaching out to a coworker, manager, or HR for support. Sometimes talking your struggles out with someone is the best way to boost your mental health. More often than not, you might come to realize that others have been in your position before and can provide some guidance. 

There are many ways to make work an enjoyable experience. You can positively change your mental health outside of work as well. Just as work can affect your personal life, your personal life can affect the way you work. Consider including more time for self-care into your routine.

While many people save self-care for outside of working hours, incorporating self-care concepts into your workday can help boost your productivity and support your mental health, even while you’re on the clock. 

Some ways to improve your mental health while you’re at work can include: 

• Get moving: Adding some movement to your work day can be helpful in getting your blood flowing and breaking up long hours. If your coworkers are also looking for ways to feel better at work, inviting them to walk with you over lunch or on breaks can both provide social interaction and help you get some fresh air. If your coworkers are not so inclined, enjoy a podcast, your favorite music, or a phone call with a friend when you get the chance to do a lap or two around the block. 
• Address issues directly: Often, stress at work comes from uncertainty. If you’re concerned about your job performance, or whether you’re doing something correctly, facing the issue head-on can help relieve the anxiety that can come with wondering whether you’re meeting expectations. If you’re concerned about something at work, talk to the person who can help directly. If you need feedback on your performance, ask for it. Doing so can both reassure you that you’re moving in the right direction and provide you with valuable feedback on how you can do even better. 
• Beautify your space: You likely spend at least a third of your weekday at work, and making the space look beautiful can make your cubicle or office a comfortable, relaxing space to enjoy. Adding a plant, a rock garden, or pictures of your family can help you to stay focused and centered even when things begin to get stressful. 
• Try deep breathing and meditation: Sometimes, you aren’t able to get out of your work environment for a walk or otherwise take a break from the source of your stress. When things get tough and you have to see your way through, employing deep breathing techniques can help give you the stress relief you need to keep performing at a high level despite nerves, anxiety, and a seemingly endless to-do list. Practicing deep breathing techniques at home can help make it easier to turn to this stress management technique during hard times at work. 

Healing From An Unhealthy Workplace 

If you’ve experienced an unhealthy work environment, then you know what kind of toll it can take on your mental health. 

Working a job you don’t love can lead to long, uneventful days and feelings of unfulfillment. If you can, try to find something about your job you enjoy. Sometimes, just shifting your perspective can make a huge difference.

But other times, the situation you’re in may not be so easy to control. A toxic work environment, for example, can lead to serious mental health concerns and affects entire teams or companies.  

Once you realize you’re in an unhealthy work environment, reach out to any support options you may have, like a supportive manager or your HR department. If that doesn’t work, start taking steps to make a significant change. 

If you decide to look for a new job, focus on a list of things you want out of a new role. It’s also a good idea to research a company before applying. You can even search for a career from some of the top rated best places to work. 

Try to remember, not all companies are alike. When you move from one company to another, take what you learned from your previous role and apply it to your new position and company. If your past work made you unhappy due to the lack of communication, allow yourself in your new position to open up more about how you’re feeling with your manager. Most managers appreciate the transparency in order to better support you. You might even consider some at home therapy sessions to boost your confidence going forward.

Continue to focus on improving mental health 

Taking time to better understand what things in your work environment are affecting your mental health is a great way to improve your mental wellbeing. Also, consider looking into things you can do to help increase your happiness within the workplace. Talking to others in your organization about their mental health in the workplace can also remind you that you aren’t alone, and can help you develop new ideas on how to care for yourself while working a stressful job. 

Keep in mind that not all companies follow the same guidelines nor do they offer the same benefits. Find a place that best suits you, your needs, and your personality. Never settle for a place that continues to make you unhappy. 

If you came from an unhealthy environment, learn what could help you reach a point of growth for the future. After all, you don't want to allow work to consume your mental health to a point that it starts affecting your personal life. Continue to put your mental health first in all aspects of your job - from the work itself to growing your connections with your fellow employees. Your mental health matters and should be prioritized in your place of work and at home.

Evidation: helping you become your healthiest self

Understanding your own patterns is key for boosting your mental and physical health, and at Evidation, we’re here to help. Download our app today to begin understanding your health data, allowing you to grow, learn, and thrive.

Most of us have heard of an "adrenaline rush." Maybe you've experienced this feeling if you've ever gone skydiving or participated in similar activities. Adrenaline is also useful when you're in danger because it prepares your body to do what you need to do to keep yourself safe.

However, your body can also release adrenaline when you're not in danger. When this happens, it can result in anxiety. What's the relationship between adrenaline and anxiety? Let's dive in and learn more.

What is adrenaline?

Also known as epinephrine, adrenaline is a hormone the adrenal glands release when you feel stress or find yourself in a dangerous situation. You'll often see adrenaline referred to as the "fight-or-flight" hormone for this reason. The adrenal glands are located above the kidneys.

When you perceive a threat, the adrenal glands go to work, flooding your body with adrenaline, which can help you rapidly react to a threat. Blood flow to the muscles and brain increase, and we feel the famous "adrenaline rush."

In addition to adrenaline, the adrenal glands also produce other hormones, including:

• Aldosterone
• Noradrenaline
• Cortisol (the stress hormone)

There are two parts to the adrenal glands: the adrenal cortex (outer glands) and the adrenal medulla (inner glands). The adrenal medulla produces adrenaline.

Adrenaline's role in stress and danger

Once adrenaline hits the bloodstream, all of these things happen:

• Muscles get a boost of energy.
• Breathing becomes faster.
• Heart rate increases.
• Blood is directed to your major muscle groups.
• Because the muscle cells are contracting, you begin to sweat.
• Insulin production is stopped.

When your body senses danger or stress, the brain's amygdala sends a danger signal to the hypothalamus. The hypothalamus then uses the sympathetic nervous system (SNS) to subsequently signal to the rest of the body that danger is lurking.

What is adrenaline anxiety?

Anxiety is a feeling of intense fear, stress, or panic. While it's normal to experience some anxiety during times of stress, many people live with an anxiety disorder, and they experience these feelings more frequently.

Anxiety disorders have an effect on a person's daily life, including, relationships, work, and eventually, physical health.

Adrenaline anxiety occurs when the body experiences stress or anxiety. While adrenaline helps when you need to react quickly without thinking, rushes of adrenaline also come about when we feel danger but aren't truly at risk.

When adrenaline is the result of anxious thoughts or stress, you can be left with feelings of anxiousness and irritability.

Symptoms of adrenaline anxiety

Knowing what adrenaline anxiety looks and feels like can help you cope better.

Adrenaline anxiety symptoms include:

• Rapid heartbeat (tachycardia)
• Rapid breathing (hyperventilation)
• Excessive sweating
• Trembling or shaking

How to reduce adrenaline anxiety

Our bodies aren't made to always be in fight-or-flight mode. When there's no real danger, excess adrenaline creates havoc in your bodily symptoms.

Knowing how to cope with adrenaline anxiety can help you return your body to its normal state. Below, we list several things you can do to help manage adrenaline anxiety.

Identify the underlying cause

When you're feeling excessive anxiety or symptoms of adrenaline anxiety, consider noting on a piece of paper all of the things occupying your mind at that moment. This can help you see what triggers your adrenaline anxiety.

By knowing what causes your adrenaline anxiety, it may be possible to make proactive changes in your life or habits.

Spend more time outdoors

Spending time in the great outdoors is known to help improve mental health and reduce anxiety. Moreover, outside time also lowers cortisol levels and reduces blood pressure.

Start a meditation practice

Countless studies have shown the benefits of meditation. When you meditate, it can help you relax, focus, and even go to sleep. There are a few different types of meditation:

• Guided meditation
• Mindfulness meditation
• Mantra meditation

Do breathwork

Maybe mediation doesn't appeal to you. If so, consider trying breathwork. One of the effects of adrenaline anxiety is short, quick, and shallow breaths that do nothing to help with your anxiety.

When you take repeated deep diaphragmatic breaths, you can reduce adrenaline anxiety and lower cortisol levels. Here's how to do breathwork:

1. Sit in a comfortable spot.
2. Start taking deep breaths into the diaphragm.
3. Continue this process for a few minutes until you start to feel relaxed.
4. Focus on the air coming into and out of your body.

For a more powerful breathing technique, try the 4-7-8 method.

1. Find a comfortable place to sit.
2. Breathe in for four deep, slow counts.
3. Hold your breath for seven seconds.
4. Breathe out for eight counts slowly.
5. Repeat steps 1-4 a few times.

Reduce your caffeine intake

Coffee has health benefits, but the caffeine in this beloved beverage can aggravate the symptoms of adrenaline anxiety. You can enjoy your favorite caffeinated beverages in moderation, or switch to coffee with half the caffeine or decaffeinated coffee. And if you’re drinking energy drinks or other beverages with large amounts of caffeine, try to cut back or eliminate these beverages. 

Exercise

A good workout enhances stress resistance and attention, along with improving your mood. One reason for this is that when you exercise, your body releases natural endorphins.

Endorphins are your body's feel-good hormones, and the more your body produces, the better your workout will make you feel.

Try yoga

If you're not up for going to the gym, you can head to a yoga class instead. For many people, yoga is an excellent tool for anxiety. In addition to in-person yoga classes, you can also do free yoga classes online.

Practice muscle relaxation techniques

On YouTube, you can find videos demonstrating how to do muscle relaxation techniques. Taking a warm shower or bath also helps relax your muscles.

Talk to someone

Have you ever noticed when you talk about something that's troubling you or scaring you, it seems less scary? Sharing your worries with a trusted friend or therapist allows you to speak your feelings aloud to relieve stress.

Tracking your health with Evidation

Evidation Members can track healthy habits like meditation and sleep and join programs designed to support them on their health journey. To participate download our app.

The aim of Minority Mental Health Awareness Month is to raise awareness about the unique struggles faced by Black Indigenous People of Color (BIPOC) groups regarding mental health and mental illness. Mental health affects how we feel, think, and act. Also, mental health determines how we relate to others, handle stress, and make healthy choices.

Anyone can experience mental health challenges, and mental health conditions don't discriminate based on race/ethnicity, identity, or skin color. The Centers for Disease Control (CDC) defines mental health as our psychological, social, and emotional well-being.Mental health is a critical issue that often gets overlooked. Adding to this are health disparities that exist for certain BIPOC groups. Many groups are not represented adequately in the broader conversation around mental health and have less access to mental healthcare. For this reason, mental health organizations and practitioners focus on addressing the mental health stigma and lack of access among BIPOC populations.

July is Minority Mental Health Awareness Month

Until her death in 2006, Bebe Moore Campbell—advocate, author, and co-founder national spokesperson for National Alliance on Mental Illness Urban Los Angeles—worked tirelessly to eliminate stigma and advocate for mental health education among diverse communities. In 2005, Campbell and longtime friend Linda Wharton-Boyd got to work to outline the concept of a month dedicated to raising awareness about mental health and BIPOC groups.

After Campbell passed, Wharton-Boyd and other allied advocates took up the torch to reignite the cause. In 2008, the month of July was designated as the Bebe Moore Campbell National Minority Mental Health Awareness Month.

Mental health disparities

BIPOC can suffer from poor mental health outcomes and health disparities in treatment due to cultural stigma and lack of access to mental health services. According to the CDC, 

“Health disparities are preventable differences in the burden of disease, injury, violence, or opportunities to achieve optimal health that are experienced by populations that have been disadvantaged by their social or economic status, geographic location, and environment. Many populations experience health disparities, including people from some racial and ethnic groups, people with disabilities, women, people who are LGBTQI+ (lesbian, gay, bisexual, transgender, queer, intersex, or other), people with limited English proficiency, and other groups.”

Contributing factors affecting access to treatment by members of BIPOC groups may include:

• Mental illness stigmas
• Denial of mental health issues
• Language barriers
• Lack of knowledge of treatment options
• Lack of providers from diverse ethnic or racial backgrounds
• Lack of insurance or under-insured
• Distrust in the healthcare system

Awareness is essential in helping to bridge the gaps in access and care. Understanding and acknowledging the struggles people face is the first step. 

Mental health within BIPOC Communities

Mental health is an essential concern at every stage of life, beginning with childhood and extending into adolescence and adulthood. Alternatively, behavioral health is best defined as the specific actions taken by people. Mental health can influence an individual's behavioral health.

Black People 

According to 2020 statistics, Black people living below the poverty level are twice as likely to report emotional or psychological distress than Black Americans living twice above the poverty level.

While Black people living below the poverty level are more likely to experience mental health concerns, only one in three people needing mental health care receive it. Moreover, Black people living with mental illness have lower rates of receiving any mental health service, including outpatient services and prescription medications. 

Native American and Alaska Natives

About 21% of people who identify as Native American and Alaska Native lack health insurance coverage, a disparity when compared to only 9.4% of the U.S. general population who don’t have insurance coverage. 

And Native/Indigenous people in America report experiencing serious psychological distress 2.5 times more than the general population over a month’s time.

In many cases, people living in  Native American and Alaska Native communities rely on traditional healing systems such as ceremonies that focus on balancing body, mind, and spirit with a connection to land and place. A strong identification with culture and an enduring spirit make many people reluctant to embrace new practices and change. 

Like other groups of people, Native American and Alaska Native individuals face stigma associated with mental illness. Also, there is a profound lack of culturally sensitive services for mental health treatment. 

Asian Americans, Native Hawaiians, and Pacific Islanders (AANHPI)

In 2018, AANHPI were 60% less likely to receive treatment for mental health issues when compared to non-Hispanic white people. One study discovered that 70% of refugees from Southeast Asia were diagnosed with PTSD when they sought mental health treatment.

While AANHPI less frequently report serious psychological distress than non-Hispanic white people, reporting by Pacific Islander and Native Hawaiian people is similar to that of non-Hispanic white people. 

In 2019, Native Hawaiians and Pacific Islanders were three times less likely to receive prescription medications for mental health treatment or mental health services than non-Hispanic white people. Other statistics for Native Hawaiians and Pacific Islanders are limited because of reliability of current data and sample size limitations. 

Overall, AANHPI are the least likely ethnic group to access mental health services. 

LatinX/Hispanic

The Hispanic/LatinX community in the U.S. is very diverse, with people of numerous ethnicities from several different nations. While the Hispanic community is less at risk of many psychiatric disorders, Hispanic people living below the poverty level are twice as likely to report severe psychological distress than Hispanic people living more than twice over the poverty level.

In 2018, non-Hispanic whites were twice as likely to seek mental health treatment than Hispanic people. Hispanic people born in the U.S. report higher rates for many psychiatric disorders when compared to Hispanic immigrants. 

How to support

If you or someone you know is struggling. Help is available. The Mental Health of America organization has culturally appropriate resources. The National Suicide and Crisis Lifeline number is 988. Deaf and hard of hearing people using TTY can reach this hotline by dialing 711, then 988. 

If you are from a BIPOC community these resources may be more inclusive: Blackline is a hotline geared toward the Black, Black LGBTQIA2+, brown, Muslim, and Native communities. Trans Lifeline is a hotline for trans and questioning individuals. Wildflower Alliance is a peer support line and offers online support groups focused on suicide prevention.

Strategies for improvement

Unfortunately, stereotypes abound when it comes to mental health. Cultural stigma can add to this and can significantly affect a person’s willingness to reach out for help. Raising awareness is critical to change and improvement in BIPOC mental health. 

1. Gather info: Stigmas stem from having inadequate knowledge. Learning more about mental health and the unique experiences of individuals is the first step to raising awareness about the unique issues faced by BIPOC populations.
2. Speak up: Encourage others to speak up about the challenges they're living with, and be an example by speaking up about your own issues.
3. Be open: The more professionals and laypersons alike recognize the devastating impact of mental health on BIPOCcommunities, the sooner stigmas are challenged and set aside.
4. Listen to people: When a person is experiencing a mental health crisis or signaling emotional distress, listen to them.

Mental health and the benefits of keeping track of your health

Many people who are diagnosed with mental illness can get support to manage their health when they participate in group or individual therapy, take medication or supplements, acupuncture, and/or find an outlet like exercise or a hobby. With many different treatment options available, individuals can find a treatment plan that works for them.

Evidation Members can earn points for tracking healthy actions, including activities that contribute to mental health. Download the app today to learn more.

Modern life is stressful. The COVID-19 pandemic and its aftermath have added to that stress, leaving society at the highest risk of burnout than we’ve had in decades. Financial stress is also at all-time highs, adding to the problem.

According to the American Psychological Association, 79% of employees are experiencing high levels of work-related stress. Nearly 3 out of 5 report negative impacts from this. A surprising 44% of adult workers report physical fatigue and 36% report mental fatigue due to stress.

What do these numbers mean? They mean that burnout is a serious concern for the modern adult, and it isn’t just a risk for people in the workforce. People from all walks of life can face stress that can lead to burnout. The statistics also show that most of us don’t know how to manage the stress that causes it.

What is burnout? How does it affect you? Keep reading to learn about this common issue and what you can do to spot it, prevent it, and heal from it.

What is burnout?

The term “burnout” was coined by Herbert Freudenberger, a psychologist who practiced in the 1970s. It refers to severe stress that leads to complete physical, emotional, and mental exhaustion.

Burnout goes beyond just feeling tired or fatigued. When someone’s in burnout, they might struggle to handle their daily responsibilities. They often feel as though they can’t give anymore, and they can feel hopeless about life.

Unfortunately, burnout is not a temporary problem. It doesn't go away on its own and can severely impact a person’s physical and emotional health. Thankfully, there are steps you can take to prevent burnout and overcome it if you do experience it. That’s why understanding burnout, its causes, and good prevention steps is so important.

Common causes of burnout

Stress is the underlying cause of burnout, but stress can come from many areas of life. Here are some examples:

• A nurse faces high stress on the job as they deal with increased demands and nursing shortages.
• A CEO of a large corporation must manage the demands of growing a business and increasing the bottom line while keeping employees and shareholders happy.
• A stay-at-home parent faces stress from the daily tasks of parenting combined with the lack of social interaction.
• A newlywed couple finds it difficult to afford their household needs while starting out in their careers, leading to high emotional and financial stress.
• An adult child who works a hard job comes home each night to care for their elderly parent, meaning they never have time to relax.
• A recent high school graduate finds it necessary to work multiple jobs to pay their bills, and this creates a stressful schedule on top of financial strain.

The stress in each of these people’s lives is different, but the end result’s the same: exhaustion and apathy. This is burnout.

What are common signs of burnout?

Burnout looks different from person to person, but some common signs of this problem include: 

• Exhaustion – This common symptom of burnout makes working productively challenging. It derails concentration and enjoyment in life.
• Cynicism – When someone is experiencing burnout, they become increasingly cynical about life and its challenges. While most people will be cynical occasionally, if it’s becoming a habit, you might be experiencing burnout.
• Inefficacy – This term refers to a general feeling of incompetence or the lack of achievement in life or work.
• Changes in eating or sleep habits – According to Eastern Washington University, many people find their eating or sleep habits changing when they experience burnout. They either eat and sleep too much or too little.
• Physical symptoms – Headaches, immune system concerns, and muscle pain can all occur due to burnout.

How to prevent burnout

Modern life has many stressors. When possible, we should try to take measures to manage that stress in a healthy way to prevent the negative effects of burnout.

If you’re wanting to prevent burnout, there are some proactive steps you could take. 

1. Try adding some self-care to your routine

One way to reduce stress and prevent burnout is to make taking care of yourself a priority. You could use tools like Evidation to track sleep, eating, and exercise, and make sure you’re caring for your body.

Make time in your week for activities you enjoy that feel relaxing. When possible. When you start feeling stressed and worn down, find ways to engage in activities that help you reset.

If you’re pressed for time or resources, self-care can be simple. Instead of a shower one night, consider a warm bath to relax your muscles. This doesn’t take much additional time or cost anything, but it could end up being a great self-care addition to your life.

2. Look for ways to reduce exposure to stressors

While you can’t eliminate all stress from your life, see if you can reduce some exposure. For example, if work is stressful, you could limit your exposure by having set times when you do work activities and set times when you focus on your non-work life. Even if you’re working multiple jobs, you can learn to walk away from work responsibilities when you clock out from each one for the day.

It’s not always work that makes people feel stressed. If you have people or activities in your personal life that are stressful, limit your exposure to them or plan to do something less stressful after you spend time with those people to combat the effect of the stress.

3. Find meaningful ways to connect with others

Healthy interpersonal relationships can help you overcome the symptoms of burnout. Your friends and family can encourage you to slow down when you’re taking on too much.

Once you have those people in your life, you could grow those relationships by dedicating time to them. You’ll need that support system when life gets stressful.

How to recover from burnout

Most people will experience burnout from time to time, even with the best possible plan. When you find yourself in that position, try to take steps to recover. Here are some tips that can help:

• Rest – When you find yourself in full-blown burnout, see if you can take some time off. Your body and mind need time to rest and recuperate. If you can’t take time off work, find other places to carve out time for rest. Going to bed earlier some nights or making time to sit and watch a movie with a friend are examples of restful activities you can do when you have some extra time.
• Improve your personal care – Eating well, sleeping, and exercising are often the first things that stop happening when we’re stressed. Find ways to add these back in. If you can’t make big changes due to your schedule or budget, start small. Swap out a bag of chips for an apple for your snack, and start going to bed just 30 minutes earlier. You can add exercise by taking the stairs instead of the elevator, even if you can’t carve out time or money to go to the gym. Use tools like Evidation to track your new habits.
• Ask for help – If your workload’s overwhelming and you have a support system around you, ask for help managing it. If you can’t get help, consider reassessing your goals and determining if you can cut back somewhere while still meeting your needs and achieving your goals. Asking for help could also look like reaching out to your doctor or a mental health professional for guidance. 
• Reduce your stress – The human body wasn’t designed to handle extreme stress for endless weeks and months. Learning to either reduce stress or manage stress more effectively may help avoid burnout. If you’re able to lessen your responsibilities, that may help, but if not, activities like meditation, yoga, and walking can release the hormones that counter the stress hormones.
• Learn a new perspective – There will be situations where you can’t reduce your stress. In these, learn a new perspective. Decide what you can and can’t fix, and stop taking responsibility for the things you can’t change. This mental shift in perspective may help you recover.

Reward yourself for less stress with Evidation

Preventing burnout relies heavily on self-care, and there are many tools available to help. Evidation is one of them.

With Evidation, you can reward yourself for making better health choices. Simply pair your favorite health-tracking app with Evidation, and earn rewards for every healthy choice you make.

Keep track of your health as you strive to manage stress more effectively – download the app today!