October is National Depression and Mental Health Screening Month, which makes it a great time to take a breather and check in with your own mental health. In this day and age, so many people suffer from burn out which negatively affects mental health and can cause many to feel forced into quitting work or causing more mental illness to arise. You don’t have to let burnout affect you though. In fact, there are many things you can actually do to help you avoid burnout throughout the day while also improving your mental health. These ten tips will suit your budget while allowing you to easily cater to your own mental health needs.

1. Go For a Walk
This is simple and easy. Just put on your shoes and head outside for some fresh air. A daily walk can help you in so many ways that you might be surprised by how amazing you feel when you are able to get outside and walk around. To begin with, going for a walk will allow you to clear your mind. Whether it is before, during, or after your working hours, a break from all things work can allow you to focus on yourself. It might even open up your mind so you can brainstorm with ease. On top of that, it will allow you to work your muscles, get your blood flowing, and burn some excess calories. The fresh air and sunlight you get to enjoy will also offer many health benefits too, which can definitely make you feel better than ever when you finally take on work.

2. Listen to Music
When you’re feeling frustrated, low, or simply burned out, then one of the best options is to put on some music. This is especially a great trick if you’re working in an office and need to take your mind off of the environment for a little while. You might want to create some playlists in advance that you are comfortable working with, so you can indulge in some music without breaking away from work quality. If you’re working from home, then you might simply want to get up and dance for a few minutes. This will add some fun to your workday while allowing you to get in some exercise. Best of all, it will allow you to boost your mood.

3. Eat Something Nourishing
Food can be a great way to get out of a funk when you’re working or feeling burned out. This doesn’t mean you should overeat or indulge in too much junk food. Instead, choose a dish that is going to nourish your body and your mind. One of the most comforting options is a nice bowl of soup. This can help transform the way you feel while giving your body so many different nutrients that it will definitely calm the mind. Soup also forces you to slow down and eat, which can be what your mind needs. Of course, soup isn’t the only option, you should find something that works for you. No matter what you choose to eat, you should also step away from work while you do eat so you can calm your mind and think about other things.

4. Take a Shower
Sometimes, the best way to step away from everything is to take a shower. This will allow you to take some time out of your day for yourself, which is crucial in combating burnout. When you shower, put on some music, use your favorite soaps, and take your time. Let this be your moment to pamper your needs, so you can move past the feeling of burnout and feel motivated again. Showers can help you feel refreshed and relaxed, which might allow you to get back to work with a new mindset. Science has even proven that a cold shower can help change your mental state slightly. So, if you’re working from home or can take a lunch break, use the time to get in the shower and hit the refresh button on your mind.

5. Exercise
Working out your body is just as important as working out your mind. Unfortunately, many of us spend most of our time sitting and trying to get the job done. This can cause your brain to shut off, which might leave you feeling helpless. Instead of worrying about just working, take some time to move your body. Stand up and stretch or walk around every twenty minutes to help you improve your state of mind. When you can, step away from everything for a quick run or a yoga session. This can help take your mind off work, but it will also improve your health, including your mental health.

6. Sleep
Your sleep routine might also cause a problem when it comes to your mental health. It is much easier to fall into a cycle of burnout when you are not getting adequate sleep. If you feel like you can’t work any longer, then you do need to stop and take a break. If you can, sleep. Taking a nap can help to refresh your mind, which might allow you to get out of the burnout cycle. If you can’t nap, then try to go to bed early or sleep in the following day if you possibly can. This should allow you to get back on track. If you’re having trouble sleeping, then there are also plenty of guides to help you mellow your body and mind for bedtime.

7. Talk with a Loved One
Humans are social beings, even the introverted need to socialize at some point or another. If you’re feeling tired, then you might want to reach out to someone that you love. Try to call a loved one or schedule a video call later in the day. Sometimes talking it out with a friend or family member is the best way to go about things. This is especially true if you’re stuck working from home. Even business calls aren’t enough social interaction, especially when they are with colleagues that you don’t particularly have a relationship with.

8. Schedule Free Time
For some people, work limits begin to feel blurry. With so many working at home, it is hard to tell when you should stop, especially if you have to break often during typical workouts. This can lead to people working day and night, day after day. This can be pretty unhealthy for you and can lead to burnout very quickly. So, if you are struggling with this then you need to pencil in the time you spend on yourself. You might cut off work hours at a certain time, so you can take an hour or two for yourself every night. This should help prevent you from working constantly while allowing you to set the healthy boundaries that you need.

9. Know Your Limits
Just because you sign on with a job doesn’t mean you have to take on everything they demand of you. If the work is too much then you need to say so, especially if it is making you feel burned out. Sometimes jobs will expect more from if you’re working at home, which might be one of the major issues. If something isn’t working out for you then be vocal about it. Set healthy limits and stick to them. This will allow you to take the time that you need for yourself, so you can feel confident in your work skills while also feeling like you are still a human being.

10. Know the Signs of Burnout
One of the most important things that you can do to reduce burnout and improve your mental health is to actually know the signs of burnout. For many, it might seem like they are just feeling tired and use blame this on lack of sleep. Others will feel irritable and might even feel like their anxiety is flaring up. Burnout can present itself in so many ways, so understanding how it shows up in your life is crucial. You may exhibit signs of depression and anxiety, but in some people burnout becomes physical. So, do your research, watch your body and mind, and talk to your doctor if you feel like you might be suffering from burnout.

Your mental and physical health should be your top priority when it comes to everyday life. Burnout can really put you at risk while making periods of your life unbearable. These ten ideas can help you reduce the signs of burnout or prevent it from happening altogether.