How to become personally sustainable - avoid stress and burnout

Employers are responsible for creating a safe and healthy work environment, but you can also take responsibility for your own personal sustainability. Here are five concrete tips to reduce stress and create better conditions for a long-term life balance.

1. recharge your batteries - before they run out

When your phone dies, you charge it immediately - but how often do you charge yourself? To avoid exhaustion, you need to listen to your body's signals and take them seriously. If you feel tired, have difficulty concentrating or have physical problems such as tension headaches or body aches, take it as a warning signal.

• Review your work environment - do you need better ergonomics?
• Check your sleep habits - are you getting enough rest?
• Contact your health center or occupational health service if the symptoms continue.

2. Prioritize recovery - every day

It's easy to put off taking breaks and recovering, but that's what keeps you sustainable in the long run. Small, regular breaks during the working day can make a big difference to your wellbeing.

• Set a timer and take a break every hour - stretch, take some deep breaths or go for a walk.
• Find a leisure activity that energizes and relaxes your brain, such as exercise, a creative interest or learning something new.
• Prioritize sleep - one of the most important factors for recovery.

3. Be kind to yourself - boost your self-compassion

We are often our own biggest critics. Treating ourselves with the same kindness as we treat others is an important key to mental well-being.

Start with small changes:

• Say "thank you" when you receive a compliment - without excusing it.
• Replace a negative thought about yourself with a positive one every day.
• Remind yourself that you are doing the best you can - and that it is enough.

4. make small changes - they make a big difference

When we want to change something, it's easy to aim too big and give up. Instead, start small!

• Take a different route to work.
• Go out for a short walk during lunch.
• Set aside 10 minutes every evening for something that makes you happy.

Small changes that feel easy to implement will be easier to stick to - and create lasting results.

5. Ask for help - you don't have to do everything yourself

Trying to do everything on your own increases stress and can lead to burnout. Social support, both at work and at home, is an important part of personal sustainability.

• Talk to your manager if you need to reprioritize your tasks.
• Ask colleagues or family for support in everyday life.
• Talk about your new habits - this will make them more likely to be implemented.