Follow this community to find ways to help manage your anxiety with fellow members, and explore routines created by expert partners in psychology and therapy. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.
 
 
Anxiety is characterized by feelings of worry or fear that are strong enough to interfere with one's daily activities. Take each day one step at a time and remember to reach out for help when you need it!

Anxiety

Follow this community to find ways to help manage your anxiety with fellow members, and explore routines created by expert partners in psychology and therapy. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.


Anxiety is characterized by feelings of worry or fear that are strong enough to interfere with one's daily activities. Take each day one step at a time and remember to reach out for help when you need it!

People with anxiety overestimate threats about daily life situations, such as, “What if I have a headache, could it be a brain tumor? What if I make a mistake at work, could I get fired? What if our kids don’t get good grades?” Life becomes a series of “What if” questions. This can also lead to distressing physical symptoms, such as restlessness, irritability, sleep problems, difficulty concentrating, and muscle tension.

Breaking free from worry is difficult, often because of beliefs such as, “If I don’t worry, I won’t be prepared” or “If I don’t worry, something bad might really happen.” Yet, this doesn’t provide the certainty and reassurance you seek. Ongoing worry causes more anxiety and becomes a habit that is hard to break. This routine focuses on accepting uncertainties and breaking free from worry cycles, along with decreasing physical symptoms that arise due to anxiety. 

It’s important to recognize that you don’t need to find your way through Generalized Anxiety Disorder all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming worry and generalized anxiety symptoms, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="http://adaa.org">Anxiety and Depression Association of America</a> offers information and resources about anxiety disorders (and depression), and provides resources for finding therapists</li>

<li><a style="font-weight:bold" href="http://abct.org">Association for Behavioral and Cognitive Therapies</a> offers information and resources about anxiety disorders (and other mental health conditions), and provides resources for finding therapists</li>

Did not stay in bed worrying

Set intentions for decreasing worry and coping with uncertainty

Meditate for 5+ min

Practice one calming activity today

Mindfully notice when I engage in worry thoughts

Practice accepting uncertainty instead of worrying or seeking reassurance

Write what I value more in my life than time spent worrying

Do an activity I value even if it feels uncomfortable not to worry

If necessary, use pre-planned “worry times” later in the day

Set a time for problem-solving any issues

Reward myself for taking steps towards breaking my worry cycle

Log and/or share my successes with others

Connect with someone I trust

Practice self-compassion for learning new ways to face my anxiety

Generalized Anxiety Disorder (GAD)

When panic attacks strike unexpectedly, you may feel like you’re dying, going crazy, or unable to come to terms with how scared you feel. In these situations, your body’s natural fight-or-flight response is triggered out of context. If you interpret these sensations as frightening or dangerous, you may avoid situations that could trigger them again. But you should know these sensations aren’t dangerous; they’re natural reactions and helpful if you’re in real danger.

Treatment for panic disorder focuses on facing your panic sensations and learning that although they might be uncomfortable, they aren’t dangerous and you can handle them. By incorporating mindful steps, you’ll become less afraid and more confident in your ability to cope. Learning to accept bodily sensations is your ticket to freedom from living in fear of them.

It’s important to recognize that you don’t need to find your way through Panic Disorder all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming your fear of panic sensations, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="http://adaa.org">Anxiety and Depression Association of America</a> offers information and resources about anxiety disorders (and depression), and provides resources for finding therapists</li>

<li><a style="font-weight:bold" href="http://abct.org">Association for Behavioral and Cognitive Therapies</a> offers information and resources about anxiety disorders (and other mental health conditions), and provides resources for finding therapists</li>

Out of bed at my regular wake-up time

Did not stay in bed worrying or focusing on physical sensations

Practice mindfulness (through an app or when eating, moving, or talking)

Take calm belly breaths for at least one minute

Take note when I have anxious thoughts about having panic attacks

Practice responding to fearful thoughts about panic sensations with acceptance

Reward and show myself compassion if I learn one new way to face my fears

Mindfully notice whenever I feel discomfort from a panic sensation

Do one activity that I enjoy, even if I might feel panic sensations

Chat with a supportive friend, family member, therapist, or support group

Practice one calming activity before bedtime

Panic Disorder

When panic attacks strike unexpectedly, you may feel like you’re dying, going crazy, or unable to come to terms with how scared you feel. In these situations, your body’s natural fight-or-flight response is triggered out of context. If you interpret these sensations as frightening or dangerous, you may avoid situations that could trigger them again. But you should know these sensations aren’t dangerous; they’re natural reactions and helpful if you’re in real danger.

Treatment for panic disorder focuses on facing your panic sensations (known as exposure therapy) and learning that although they might be uncomfortable, they aren’t dangerous and you can handle them. By learning how to face discomfort, you’ll become less afraid and more confident in your ability to cope. This routine includes strategies to enhance and maintain your progress, such as breathing awareness, mindfulness, self-compassion, and clarifying your greater life values.

It’s important to recognize that you don’t need to find your way through Panic Disorder all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming your fear of panic sensations, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="http://adaa.org">Anxiety and Depression Association of America</a> offers information and resources about anxiety disorders (and depression), and provides resources for finding therapists</li>

<li><a style="font-weight:bold" href="http://abct.org">Association for Behavioral and Cognitive Therapies</a> offers information and resources about anxiety disorders (and other mental health conditions), and provides resources for finding therapists</li>

Take calm, slow belly breaths for at least one minute

Read, listen, or watch videos about panic attacks and treatment

Write or review what I value more than avoiding panic sensations

Engage in an activity I value even if I might feel panic sensations

Practice exposure to a situation that triggers panic sensations and accept possible discomfort

Reward myself for taking any positive steps towards accepting panic sensations

Practice self-compassion for learning new ways to face my fears

Advanced Panic Disorder

Social anxiety is an intense and persistent fear of social or performance situations. The core fear is being scrutinized and negatively judged by others, either in specific situations (like public speaking or dating) or across multiple situations. People with social anxiety either avoid or endure social situations with great anxiety. Anticipating social situations can also be exhausting. Anxiety or panic during these situations can feel excruciating, and post-event processing can be all-consuming. 

Treatment focuses on facing your fears. If your fears prevent you from living the life you want, facing them instead of avoiding them will give you the freedom you desire. This routine will help you learn to accept that it’s okay to be imperfect. You’ll learn that you can cope with possible judgment by others rather than dwell on mistakes or thoughts about what others may think about you.

It’s important to recognize that you don’t need to find your way through Social Anxiety Disorder all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming your social anxiety fears, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="http://adaa.org">Anxiety and Depression Association of America</a> offers information and resources about anxiety disorders (and depression), and provides resources for finding therapists</li>

<li><a style="font-weight:bold" href="http://nationalsocialanxietycenter.com">nationalsocialanxietycenter.com</a> offers information and resources about social anxiety, and provides resources for finding therapists specializing in treating social anxiety.</li>

<li><a style="font-weight:bold" href="https://www.abct.org/">Association for Behavioral and Cognitive Therapies</a> offers information and resources about anxiety disorders (and other mental health conditions), and provides resources for finding therapists</li>

Did not stay in bed worrying about upcoming or past social situations

Review my daily intentions for facing social situations and coping with anxiety

Calmly notice when I have anxious thoughts about being evaluated

Practice acceptance to making mistakes or being judged by others

Write or review what I value more in my life than avoiding judgment

When anticipating a feared social event, accept uncertainty and shift my thoughts

Engage in an activity I value even if it may mean feeling embarrassed or judged

Pay attention at a social situation rather than evaluating myself

If I have post-event anxiety, try not to over-analyze my performance

Reward myself for taking positive steps toward facing my fears

Social Anxiety Disorder

Explore this community to find routines created by experts to help manage depression. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress. The routines in this community are created for people with Major Depressive Disorder (known commonly as "Depression")
 
 
Depression is a common mental health condition that causes a persistent feeling of sadness and loss of interest. Take each day at a time and remember that tomorrow is a new day! Remember to reach out for help when you need it: <a style="font-weight:bold" href="tel:+1800-662-4357">SAMHSA's National Helpline 1-800-662-HELP</a>.

Depression

Explore this community to find routines created by experts to help manage depression. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress. The routines in this community are created for people with Major Depressive Disorder (known commonly as "Depression")


Depression is a common mental health condition that causes a persistent feeling of sadness and loss of interest. Take each day at a time and remember that tomorrow is a new day! Remember to reach out for help when you need it: SAMHSA's National Helpline 1-800-662-HELP.

Depression is, unfortunately, a very stable state, because your brain goes through certain repetitive motions and thoughts that keep you depressed. Doing small activities to help you feel better may seem too difficult. However, by taking a few simple steps, you can show your brain that changing your mood is possible and desirable.
 
Research shows that making small, incremental changes in your thoughts, actions, and environment actually can alter the activity and chemistry of key brain circuits that contribute to depression. This routine covers the key steps to start reversing the course of depression. You’ll gradually break unhelpful habits or behaviors that contribute to depression and start doing more helpful ones.

It's important to recognize that you don't need to find your way through depression all on your own. There's a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming depression, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="tel:+1800-662-4357">SAMHSA's National Helpline 1-800-662-HELP</a> is a free, confidential referral and information service for those facing mental health disorders</li>

<li>National Institute of Mental Health offers <a style="font-weight:bold" href="https://www.nimh.nih.gov/health/education-awareness/shareable-resources-on-depression.shtml">Shareable Resources on Depression</a> to help raise awareness and provide education about depression.</li>

Took my medication as prescribed

Spoke to my therapist or have an appointment scheduled

Get dressed

Take a shower

Brush my teeth

Leave the house

Get some sunshine

Walk or get some physical activity

Practice gratitude (write 3+ items)

Treat myself with compassion

Practice slow breathing for at least 1 minute

Do a fun activity or something I’m good at

Accomplish at least one thing on my to-do list

Take one step towards an important goal of mine

In bed by my regular bedtime

Severe Depression

Everyone experiences a down day sometimes, but for some, these feelings persist. Countless numbers of people are affected by depression in their lives. Depression is complex, and it takes time to heal. But that doesn’t mean there’s something wrong with you--depression is a problem with the way the thinking, feeling, habit, and reward circuits in the brain are communicating with and regulating each other. 
 
Fortunately, there are small daily steps you can take to alter the activity and chemistry of key brain circuits that contribute to depression. These adjustments in your habits can offer a little more joy and meaning back into your life and can help you feel calmer, happier, and more connected to the people and things that are important to you. Start small, start simple, and you’ll feel positive improvements in your wellbeing.

It's important to recognize that you don't need to find your way through depression all on your own. There's a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming depression, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="tel:+1800-662-4357">SAMHSA's National Helpline 1-800-662-HELP</a> is a free, confidential referral and information service for those facing mental health disorders</li>

<li>National Institute of Mental Health offers <a style="font-weight:bold" href="https://www.nimh.nih.gov/health/education-awareness/shareable-resources-on-depression.shtml">Shareable Resources on Depression</a> to help raise awareness and provide education about depression.</li>

Practice slow-breathing or mindfulness for at least 5 minutes

Do something creative, write, listen to music, or read

Accomplish at least one item on my to-do list

Take 30 minutes of my day to do a moderate intensity physical activity

Go outside and take a walk in nature

Mild to Moderate Depression

Join in on the conversation with fellow members to share tips on how to maintain better sleep habits. Most Days has partnered with experts to create routines to help you improve your sleep hygiene. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.
 
 
Sleep can boost our immune system, prevent weight gain, and improve our cognitive functioning. Take each day one step at a time and remember that tomorrow is a new day!

Sleep

Join in on the conversation with fellow members to share tips on how to maintain better sleep habits. Most Days has partnered with experts to create routines to help you improve your sleep hygiene. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.


Sleep can boost our immune system, prevent weight gain, and improve our cognitive functioning. Take each day one step at a time and remember that tomorrow is a new day!

You may start obsessing about the consequences of poor sleep or dread going to bed because you anticipate another sleepless night of tossing and turning. While having these thoughts and emotions make sense, and are common to many people who experience sleep difficulties, critical or “distorted thoughts” about sleep often maintain and can worsen sleep difficulties. 

By engaging in distorted thinking about sleep, you inadvertently reinforce your anxiety about sleep, creating a vicious cycle. This routine is for you if you’d like to learn simple tools to change your thoughts about sleep, manage difficult emotions surrounding sleep, or increase your sleep time. You’ll learn to change your perspective, to change your sleep. 

While this routine provides many useful steps for overcoming sleep difficulties, it is not a substitute for medical or mental health treatment. If you find yourself struggling with insomnia or other sleep disorders, there are medical and mental health professionals who can help.

Resources:

<li><a style="font-weight:bold" href="http://sleepeducation.org">SleepEducation.org</a> is an online sleep education resource provided by the American Academy of Sleep Medicine. Access a host of resources from information about sleep health and wellness, sleep disorders, to treatment and therapy.</li>

<li><a style="font-weight:bold" href="http://www.sleepfoundation.org">SleepFoundation.org</a> is an online resource created by the National Sleep Foundation and offers a range of information about sleep topics, sleep disorders and solutions.</li>

<li><a style="font-weight:bold" href="https://insighttimer.com/">Insight Timer</a>, <a style="font-weight:bold" href="https://www.calm.com/">Calm</a>, and <a style="font-weight:bold" href="https://www.headspace.com/">Headspace</a> are a few apps that provide free guided meditations and can help you soothe your thoughts before going to sleep</li>

Stick to my daytime plans

Spend 30+ min before bed relaxing (i.e. warm bath, soothing music)

Mindfully notice when I have critical thoughts and shift my thoughts

Mindfully observe and write down any difficult emotions I may have

Journal for 15+ min before bed

Avoid looking at the clock while in bed

If unable to sleep, get out of bed and distract with a soothing activity

Practice self-compassion and tell myself I’m doing my best

Change Your Thoughts to Improve Sleep

Unfortunately, sleep difficulties often lead to “conditioned arousal.” In other words, when we struggle to sleep over time, we eventually associate our beds and bedrooms with an inability to sleep. We may respond by altering our behavior to force sleep, such as napping during the day, cancelling activities for fear of them interfering with sleep, or spending excessive time in bed. Unfortunately, the more “sleep effort” we put in, the more our sleep difficulties are prolonged or even worsened. 

In order to increase sleep, we must stop conditioned arousal and reassociate our bed and bedroom with sleep. This routine will help you learn simple behavioral steps to increase your sleep time or enhance your quality of sleep.

While this routine provides many useful steps for overcoming sleep difficulties, it is not a substitute for medical or mental health treatment. If you find yourself struggling with insomnia or other sleep disorders, there are medical and mental health professionals who can help.

Resources:

<li><a style="font-weight:bold" href="http://sleepeducation.org">SleepEducation.org</a> is an online sleep education resource provided by the American Academy of Sleep Medicine. Access a host of resources from information about sleep health and wellness, sleep disorders, to treatment and therapy.</li>

<li><a style="font-weight:bold" href="http://www.sleepfoundation.org">SleepFoundation.org</a> is an online resource created by the National Sleep Foundation and offers a range of information about sleep topics, sleep disorders and solutions.</li>

<li><a style="font-weight:bold" href="https://insighttimer.com/">Insight Timer</a>, <a style="font-weight:bold" href="https://www.calm.com/">Calm</a>, and <a style="font-weight:bold" href="https://www.headspace.com/">Headspace</a> are a few apps that provide free guided meditations and can help you soothe your thoughts before going to sleep</li>

Out of bed at my regular wake-up time, regardless of sleep quantity

Avoid napping during the day

Avoid exercising or looking at screens before bed

Practice calming activities during the 30 minutes before bedtime

Create a comfortable bedroom environment (i.e. pillows, candles)

Use my bed only for sleep and sex

If I’m unable to sleep, get out of bed and return when sleepy

Go to bed only when I’m feeling sleepy

Simple Behaviors to Improve Sleep

Join in on the conversation with fellow members and encourage each other's wellness. Most Days has partnered with experts to create routines to help you improve your overall health. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.
 
 
Our physical well-being is linked to our emotional health, and our overall well-being. Take each day one step at a time and remember that tomorrow is a new day!

Wellness

Join in on the conversation with fellow members and encourage each other's wellness. Most Days has partnered with experts to create routines to help you improve your overall health. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.


Our physical well-being is linked to our emotional health, and our overall well-being. Take each day one step at a time and remember that tomorrow is a new day!

So much of the messaging we receive in our 21st century society tells us to disregard our own well-being in order to work more, produce more, and earn more. As a result, we feel disconnected from our emotional selves, and we feel overworked and exhausted. Knowing this, it’s important to take a holistic approach to our wellness in order to reconnect with our natural rhythms and emotional processes.

Rather than focusing on one specific problem that’s causing you distress right now, you’ll be exploring ways to more closely align your thoughts, feelings, and behaviors towards the values that are important to you in your life. Congratulations on choosing to be proactive about your health rather than waiting if a problem arises. Through this routine, you’ll learn ways to tune yourself up to feel your best, emotionally and physically.

It’s important to recognize that you don’t need to improve your well-being all on your own. Knowing when to ask for help is a skill in itself! There’s a whole field of mental health professionals who can help and who specialize in this exact issue. While this routine provides many useful steps for well-being, for many people the most important step is getting into therapy. Just contacting a mental health professional as the first step can feel good for many because they feel more in control.

Resources:

<li><a style="font-weight:bold" href="https://www.randomactsofkindness.org/kindness-ideas">Random Acts of Kindness</a> provides you with resources and ideas to cultivate and enjoy kindness</li>

<li><a style="font-weight:bold" href="https://www.uclahealth.org/marc/mindful-meditations">Body Scan Meditation and Loving Kindness Meditation</a>: Sit with pleasant sensations in your body and savor wanted emotions in your mind in this meditation</li>

<li><a style="font-weight:bold" href="https://www.volunteermatch.org/">VolunteerMatch</a>: Find an opportunity to connect with what’s important to you because leading a well-rounded life contributes to general well-being</li>

Meditate or practice mindfulness for 5+ min

Complete at least 20 minutes of exercise

Take a break during the day for 20 minutes

Go outdoors for 15+ min to get sunshine and fresh air

Call or text a trusted friend, colleague, or family member

Drink at least 5 glasses of water today

Eat meals at a scheduled time

Practice opening and closing my jaw a few times to relax my facial muscles

Stop use of screens at least 60 minutes before bedtime

Practice self-compassion and tell myself I am worth taking care of

Enhancing Well-Being

In response to stressful situations, usually our first instinct is to fight against reality. We may respond to stressors with denial, anger, or avoidance. However, while these approaches may help us cope in the short term, they do not make the problem go away and rarely help us manage them in the long term. 

This routine will help you build a rich, meaningful life, while also making space for inevitable pain and stress that can come up. By accepting difficult emotions, rather than pushing them away, we will be able to take away their power to overwhelm us. This routine is for you if you’d like to learn simple tools to build your resilience, tolerate difficult emotions, and live a life more aligned with your values. 

You don’t need to find your way through maintaining wellness all on your own. While this routine provides many useful steps for managing difficult thoughts and emotions, for many people the most important step is getting into therapy or even just contacting a mental health professional. 

Resources:

<li><a style="font-weight:bold" href="http://www.goodtherapy.org">Good Therapy</a> is an online resource whose mission is to make it easier for people to access mental health services. With the right support, anyone is capable of healing, growth and change</li>

<li><a style="font-weight:bold" href="https://positivepsychology.com">PositivePsychology.com</a> is a science-based, online community of practitioners and resources of courses, tools and techniques to help you learn about and practice positive psychology</li>

<li><a style="font-weight:bold" href="https://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal">Tips for Keeping a Gratitude Journal</a> offers suggestions for keeping a gratitude journal that can help you re-engage with positive aspects of your life</li>

Choose one simple activity and give it my full attention

Name an emotion I felt during the day and practice acknowledging it

Identify one value and write/think about why it’s important to me

Take one step toward a value of mine (i.e. for friendship, arrange a date)

Observe my thoughts by journaling or saying them aloud

If I find myself judging a situation, I replace “right/wrong” or “good/bad” with facts

Practice self compassion (talk to myself the way I would to a friend)

Prioritizing Myself

So much of the messaging we receive in our 21st century society tells us to disregard our own well-being in order to work more, produce more, and earn more. As a result, we feel disconnected from our emotional selves, and we feel overworked and exhausted. The same chemicals vital to your brain’s functioning (neurotransmitters) are also produced in, and necessary for the functioning of other body systems, such as your gut. Knowing this, it’s important to take a holistic approach to our wellness in order to reconnect with our natural rhythms and emotional processes.

Start by breaking your activities down into three categories: Achievement, Connection, and Enjoyment. Try to do one activity from each category per day. This routine incorporates CBT and ACT techniques, which are evidence-based therapies that have been proven to alleviate depression, anxiety, and stress. Following this routine will provide the support you need to start making the healthy changes you know are right for you.

It’s important to recognize that you don’t need to find your way to mental wellness all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for strengthening your mind and body, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="https://insighttimer.com/">Insight Timer</a>, <a style="font-weight:bold" href="https://www.calm.com/">Calm</a>, <a style="font-weight:bold" href="https://www.headspace.com/">Headspace</a> are a few apps that provide free guided meditations. Many people find it helpful to follow guided mindfulness exercises</li>

<li><a style="font-weight:bold" href="https://self-compassion.org/category/exercises/">Self-Compassion Guided Meditations and Exercises</a> offers guided meditations to foster self-compassion, which is essential to reducing loneliness and strengthening yourself internally</li>

<li><a style="font-weight:bold" href="http://www.goodtherapy.org">Good Therapy</a> is an online resource whose mission is to make it easier for people to access mental health services. With the right support, anyone is capable of healing, growth and change.</li>

Complete my morning hygiene routine (e.g. brush teeth, wash face, etc.)

Eat breakfast

Meditate for 5 min

Get cardiovascular exercise for 20+ min

Drink 5 glasses of water

Complete two things on my to-do list

Take at least one 30 min break to stretch, walk, and engage in deep breathing

Connect with a friend or loved one through call or text

Eat at least one meal without any screens

Put screens away 1 hour before bedtime

Listen to music or read for 15+ min before bedtime

Improving Wellness

Join in on the conversation with fellow members and support each other through tough times. Most Days has partnered with experts to create routines to help you handle stress and burnout. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.
 
 
Prolonged exposure to stress can lead to burnout, a state of mental, emotional, and physical exhaustion. Take each day one step at a time and remember that tomorrow is a new day!

Stress & Burnout

Join in on the conversation with fellow members and support each other through tough times. Most Days has partnered with experts to create routines to help you handle stress and burnout. Support is a proven method for positive behavior change, so we encourage sharing your thoughts and clapping each other's progress.


Prolonged exposure to stress can lead to burnout, a state of mental, emotional, and physical exhaustion. Take each day one step at a time and remember that tomorrow is a new day!

Burnout is a state of physical and emotional exhaustion. Caregiving is often a state of prolonged stress, which can lead to burnout. Research shows that burnout often occurs when a situation or environment is very demanding, and we feel little control or don’t have enough support to deal with the demand. Telltale signs of burnout include fatigue, sleep and appetite changes, irritability, anxiety or depression, and a detachment from things that typically bring joy. 

Whether caring for others as part of a job or caring for loved ones, burnout is very common. In order to regain a sense of control, tending to your own needs first and asking for support can help reduce burnout, thus helping you feel healthier, happier and more balanced. This routine will help you enjoy the peace you need to keep your spirits high while being able to provide the care others need. 

The steps below are useful strategies to help improve burnout, but you may also benefit from speaking to a mental health professional. Seeking professional help is in itself an act of self-care and can provide a safe space to explore your thoughts and feelings.

Resources:

<li><a style="font-weight:bold" href="https://eldercare.acl.gov/Public/index.aspx">Eldercare Locator</a> provides resources for those taking care of older adults</li>

<li><a style="font-weight:bold" href="https://www.caregiver.org/">Family Caregiver Alliance</a> provides educational resources for those caring for dependent adults</li>

<li><a style="font-weight:bold" href="https://childmind.org/">Childmind Institute</a> provides educational resources for parents caring for children with special needs</li>

Look over my to-do list and prioritize tasks

Say “no” to whatever I can

Eat lunch

Communicate to partners and colleagues what I need

Schedule an activity I enjoy today

Exercise for 20 min

Call a friend for support

Journal for 10+ min

Explore or look into a new hobby

Create something (i.e. cook, art, build, write)

Caregiver Burnout

Coping well with stress, especially over a prolonged period of time, is a skill that requires practice and refining. Burnout can occur when the demands upon us are excessive and/or last for a long while. Burnout makes it harder and harder to get what we normally do accomplished -- including fun. We then require special coping strategies and recuperation. 

Be mindful of filling your “cup” and what drains your cup, and how this balance shifts over time. This routine will help you incorporate daily steps to bring back a sense of calmness in your life, reminding you to take breaks to reduce stress and increase your wellbeing long-term. 

It’s important to recognize that you don’t need to find your way through stress and burnout all on your own. There’s a whole field of mental health professionals who can help and who specialize in this exact issue. While this routine provides many useful steps for overcoming stress and burnout, for many people the most important step is getting into therapy. Just contacting a mental health professional as the first step can feel good for many because they feel more optimistic.

Resources:

<li><a style="font-weight:bold" href="https://www.uclahealth.org/marc/">UCLA Mindfulness and Research Center (UCLA MARC)</a> includes free resources for guided meditations you can download or stream. They also offer courses and classes at a variety of price points for all levels of experience.</li>

<li><a style="font-weight:bold" href="https://www.montereybayaquarium.org/animals/live-cams/jelly-cam">Live Jelly Cam - Monterey Bay Aquarium</a>: Tune into both the visuals and the music and you’ll notice your jaw unclench and your breath naturally deepen in a virtual experience at the Monterey Bay Aquarium.</li>

<li><a style="font-weight:bold" href="https://www.youtube.com/playlist?list=PLui6Eyny-UzzWwB4h9y7jAzLbeuCUczAl">Yoga for Beginners Youtube Channel</a>: Check with your doctor before diving into any new exercise! Yoga can be a wonderful way to connect with both your mind and body and you don’t need any special equipment, experience, or planning to give it a try.</li>

Close my eyes and focus on my breath for 3 minutes

Identify one thing on my to-do list and ask someone I trust for help

Take a tech-free break away my phone, email, or laptop for 10+ minutes

Roll my shoulders up and down five times to release tension

Go outside for a walk

Take a hot shower

Stand up out of my chair once every hour

Purposefully use my sense of smell (i.e. smelling delicious food, fragrance, fresh air)

Practice gratitude (say aloud or write 3+ items)

Hug a pet or something soft

Conquering Stress and Burnout 

Anyone experiencing prolonged stress can benefit from increasing self-care to avoid burnout, which is a state of physical and emotional exhaustion. Research indicates that when an environment or situation is very demanding and we feel little control, we are likely to experience the stress of burn out. Telltale signs of burnout include fatigue, sleep and appetite changes, irritability, anxiety or depression and a detachment from things that typically bring joy. 

When we become bogged down with work stress, we often put our own physical and emotional needs to the side. Prioritizing our needs can give a sense of control in a demanding environment. This routine will help you focus on your self-care to improve your work-life balance, increase energy, and decrease burnout.

The steps below are useful strategies to help decrease burnout, but you may also benefit from speaking to a mental health professional. Seeking professional help is in itself an act of self-care and can provide a safe space to explore your thoughts and feelings. To help manage the physical consequences of burnout, regular physicals with a primary care provider are recommended, as well as other annual medical check-ups.

Resources:

<li><a style="font-weight:bold" href="https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/burnout/art-20046642">Job burnout: How to spot it and take action</a> is a free resource developed by the Mayo Clinic to help spot signs of burnout and strategies to cope</li>

<li><a style="font-weight:bold" href="https://www.mindful.org/meditation/mindfulness-getting-started/">Getting Started With Meditation</a> is a resource to help get started with meditation and mindfulness</li>

<li><a style="font-weight:bold" href="https://www.youtube.com/playlist?list=PLui6Eyny-UzzWwB4h9y7jAzLbeuCUczAl">Yoga for Beginners Youtube Channel</a>: Check with your doctor before diving into any new exercise! Yoga can be a wonderful way to connect with both your mind and body and you don’t need any special equipment, experience, or planning to give it a try.</li>

Plan for at least a 30 min midday break so I can eat, exercise or rest

Schedule uninterrupted productivity time: block my calendar, don’t answer messages

Get fresh air today for 5 minutes

Make a list of “limits” I need to draw at work

Set an alarm for a “hard stop” at work every day

Get 30 min of physical movement

Have dinner at least 3 hours before bed

Start winding down at least an hour before bed

Take a warm shower or bath in the evening

Relax and listen to music for 15 min

Set a DO NOT DISTURB on my phone in the evenings

Job Burnout

Parenting children of any age can be stressful and cause burn out. Research shows that burnout occurs when an environment or situation is very demanding and we feel we have little control or few resources to manage the situation. Telltale signs of burnout include fatigue, sleep and appetite changes, irritability, anxiety or depression, and a detachment from things that typically bring joy, even the ones we care for. 

To improve energy, both physical and emotional, engaging in self-care and setting realistic expectations can help decrease burnout. This routine will outline steps to help you find time and space to recover from those times when you are feeling stressed or overwhelmed as a parent or guardian.

The steps below are useful strategies to help improve burnout, but you may also benefit from speaking to a mental health professional. Seeking professional help is in itself an act of self-care and can provide a safe space to explore your thoughts and feelings and help improve your relationships.

Resources:

<li>Contact the <a style="font-weight:bold" href="https://www.nationalparenthelpline.org/">National Parent Helpline</a> to get emotional support from a trained Advocate and become empowered and a stronger parent</li>

<li><a style="font-weight:bold" href="https://www.postpartum.net/">Postpartum Support International</a> offers online support to find resources for new parents</li>

<li><a style="font-weight:bold" href="https://childmind.org/">Childmind Institute</a> provides educational resources for parents caring for children with special needs</li>

Tell myself that I am doing my best right now

Pick one thing to do imperfectly or just “good enough”

When I have a precious free moment, pause and rest for 5 min

Eat lunch on a schedule

Get fresh air, even if the kids go with me

Take a hot shower or bath

Listen to music for 30 min

Call or text a friend

Do something creative (i.e. draw, paint, build)

Tidy a small space at home so I can relax there

Parental Burnout

Cortisol is a stress hormone that is released when stress impacts both your brain and body. Excess levels of cortisol build up when people are not able to manage stressors, which can cause both psychological dysfunction, such as anxiety and depression, and physical dysfunction, such as fatigue, headaches, digestive issues, and high blood pressure. Through this routine, you’ll learn to utilize techniques from cognitive behavioral therapy (CBT) and acceptance and commitment therapy (ACT), which will help you start your journey towards a more balanced life.
 
CBT and ACT are both evidence-based therapies that have been proven to alleviate depression, anxiety, and stress. One of the main reasons for their effectiveness is their simple approach to making changes in a person’s life. Following this routine will provide the support you need to start making the healthy changes you know are right for you.

It’s important to recognize that you don’t need to recover from burnout all on your own. There’s a whole field of mental health professionals who can help. While this routine provides many useful steps for overcoming burnout, for many people the most important step is getting into therapy or even just contacting a mental health professional.

Resources:

<li><a style="font-weight:bold" href="https://greatergood.berkeley.edu/article/item/tips_for_keeping_a_gratitude_journal">Tips for Keeping a Gratitude Journal</a> offers suggestions for keeping a gratitude journal that can help you re-engage with positive aspects of your life.</li>

<li><a style="font-weight:bold" href="https://self-compassion.org/category/exercises/">Self-Compassion Guided Meditations and Exercises</a> offers various meditations to help foster self-compassion, which is essential to reducing stress and recovering from burnout</li>

<li><a style="font-weight:bold" href="https://www.youtube.com/playlist?list=PLui6Eyny-UzzWwB4h9y7jAzLbeuCUczAl">Yoga for Beginners Youtube Channel</a>: Check with your doctor before diving into any new exercise! Yoga can be a wonderful way to connect with both your mind and body and you don’t need any special equipment, experience, or planning to give it a try.</li>