Avoiding Burnout

Combat the emotional, mental and physical consequences of stress by transforming your bath space into an at-home spa. The pressures of daily life can take a toll on your health when you're overwhelmed. Stress or "burnout" can affect your heart health as much as hypertension, diabetes or obesity. Long-term burnout spikes cortisol, cholesterol, triglycerides, blood sugar and blood pressure. However, a positive mindset could mean a longer life for all of us—especially those with coronary artery disease.

But by pampering yourself for a few minutes every day, you can alleviate the symptoms associated with burnout.

Take a bubble bath. Studies suggest a 30-minute bath increases our body temperatures, reducing stress hormones like cortisol and boosting dopamine and serotonin. Soak in a tub filled with your favorite fragrances and essential oils. Lavender offers a lush essence with calming properties to help ease anxiety and relieve insomnia. Eucalyptus is famous for energizing the body and mind. And patchouli can be a powerful, mood-lifting scent.

Meditate while you apply makeup. Practice deep breathing as you beautify, taking long, deep breaths through the nose. Forget about your to-do list for five minutes, and focus on nothing but inhaling and exhaling. In 2017, several studies found meditation decreased stress-associated ailments like IBS and PTSD.

Bask in a natural glow. Brush your teeth by candlelight. The gentle flickering light can be both functional and therapeutic. Alternatively, utilizing LED lamps for light therapy 30 minutes per day can also boost your mood.

Say no more often. Another way we may stress ourselves out is by stretching ourselves too thin. Saying yes to every obligation is tempting, but we often sacrifice ourselves in the process. Stop the cycle of stress by evaluating your obligations and prioritizing what you genuinely have time to do. The extra hours will provide invaluable opportunities to take care of yourself so you can best take care of others.

You shouldn't feel guilty for saying no. Take ownership of your time with these tips:

• Take your time answering. Don't RSVP immediately. Ask for time to consider the opportunity, then decide if it's doable.
• Brevity is key. If you're too busy to do something, say so. Don't apologize. Don't elaborate. Just briefly and politely say you don't have time.
• Stick to it. This may mean repeating yourself a few times, but you've committed to prioritizing.
• Be kind. Whoever is asking you to overbook values your talents. Thank them for thinking of you.

When you make time for what matters most to you, you will feel happier, more fulfilled and better rested. Your physical health will also benefit.

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