I am experiencing work stress, burnout and mental exhaustion. How to recover?

Hi BlueBelle, 
Thank you for your question. It is really positive you have reached out for support. I am Melissa Cooper, a licensed BACP psychotherapist. I am here to help you with your question.

First of all, it is important to remind yourself that you are going through a lot - stress, burnout and mental exhaustion are really tough to deal with. It is therapeutic to be kinder to ourselves, and ask ''what do I need right now?''. Your body needs to take it one step at a time and heal. Healing takes time, and in that time needs to be less stress, commitment and more relaxation and kindness. 

Stress is a common trigger of tension-type headaches. It can also trigger other types of headaches or make them worse. Taking simple steps to manage your stress can help prevent some types of headaches.  

Major changes in your life can cause stress. Especially everyday things, including searching for lost items, sitting in traffic, a big project at work. Your body may respond to these daily stressors by tensing your muscles, grinding your teeth or stiffening your shoulders. These involuntary reactions may make your headaches worse.

You say you have recently moved, working in a different role that is above your current skill level, involving more expectations - this sounds quite big, and relevant to what's going on. Consider looking at ways your role may contribute and what you could do to reduce your stress here. Environment plays a huge role into our mental health, and although stress techniques and tips cannot completely alleviate what's going, they can make life a bit more manageable. Stress cannot be avoided, but you can keep stress under control. See below some tips.

Relaxation 

Consider relaxation techniques. Relaxation techniques can reduce symptoms of stress, including headaches. Making time for enjoyable activities, such as listening to your favourite music, cycling, gym, reading or interacting with your pet. Set aside time, even if it's just 15 minutes a day, to practice relaxation. Try one of these relaxing activities: Meditation or Deep breathing.

Try this one minute meditation out:
‘’No matter what's going on in your life right now…no matter how many thoughts are racing around your mind…no matter how the body's feeling…just take a moment to sit down…and take a big deep breath breathing in through the nose… and out through the mouth…as you breathe in a sense of taking in fresh air the lungs expanding as you breathe out…sense of letting go of any stress in the body…in the mind…this feeling the muscles soften…and close your eyes if you'd like to one more breathing deeply in through the nose…and out through the mouth…and just take a moment…to pause…allow the thoughts to come and go…and then just gently opening the eyes again’’ (Click here for the video). Mindfulness meditation is a technique I incorporate within my therapy practice, it is really calming and allows space to just be present and reflect. 

Also, to reduce stress daily, consider these tips:

• Simplify your daily schedule. Rather than looking for ways to add more activities to your day, try to cut down your daily to-do list. Ask yourself what really needs to be done, what can wait and what you need not do.
• Make a routine. Routines help you to know what is going on in the day, and can help you plan for what's ahead, reducing stress for any unexpected plans.
• Exercise regularly. Exercise can help to prevent and treat headaches. Exercises provides a break from the stressors of everyday life. Ensure you use a warm-up, as intense exercise can cause sudden headaches.  
• Eat healthier. Consider a food diary - there are certain foods such as chocolate and junk food that can trigger a headache. Eating healthier, such as having a diet rich in fruits, vegetables and whole grains can give you a lot more energy and help you to keep your stress under control.
• Get enough sleep. Stress can make it hard to sleep, but not getting enough sleep can make it harder to cope with stress. Lack of sleep stresses your body and may trigger the release of stress hormones, such as adrenaline and cortisol.
• Seek support. Talk to your friends or family about what's going on. Also, therapy can really help you to speak about what's going on, and explore ways to manage your stress.
• Let go. Try not to worry about things you can't control. Sometimes making a list of what you have control and what you don't have control over, helps to release what you can't control and allows a more positive way of thinking about what you do have control over.
• Adjust your outlook. Encourage yourself with positive self-talk, such as positive affirmations. Putting a positive spin on negative thoughts can help you work through stressful situations.
• Take a break. If you are feeling overwhelmed, taking some time off may help to clear your mind. It's ok to have a break and rest. 
• Laugh. Humour is a great way to relieve stress. Laughter releases endorphins, natural substances that help you feel better and maintain a positive attitude. Try watching your favourite comedy movie or show, watching a funny video, or reading a funny book.
• Change your habits. If you smoke, consider quitting. Cut down on caffeine and, if you drink alcohol, do so in moderation. 
• Recognize when it's more than stress. Most headaches are nothing to worry about. But if headaches get in the way of your daily activities, work or personal life, ask your doctor for help. They can do further tests or an MRI scan.
• Seek emergency care if your headache: Is sudden and severe, and accompanies a fever, stiff neck, rash, confusion, seizure, double vision, weakness, numbness or difficulty speaking. These symptoms may indicate a medical condition that needs treatment right away.

I hope you found these tips helpful. 

Please do not hesitate to reach out for support. We are here to help :)