You might feel exhausted and start experiencing some work avoidance behaviors. You might feel disconnected from your passion and even wonder if you are on the right path. It can affect your mood, appetite and even relationships. It’s really uncomfortable to find yourself in this state.
Meditation, mindfulness practices and massages are incredibly helpful but the real key is to learn to relax WHILE you are performing activities.
1. Use a timer set to frequent intervals. When the timer goes off, take a couple of minutes to relax your pelvic area (hips, sitting bones). When you relax/release/soften the core muscles in this area it sends the message up the vagus nerve that there is no threat and the brain can turn off the cortisol.
2. If you are looking at something or someone - even giving a talk on stage, take a moment to widen your peripheral vision and soften your focus. This too can stimulate a relaxation shift.
You know this one I’m sure. You have heard it over and over that it’s important to get exercise. Exercise helps manage stress, it increases serotonin and gives you a way to work off the stress of a failed marketing campaign. No matter how busy you are - take time for aerobic activity at least 3 times a week.
Getting mindful of the internal stories, beliefs and expectations that feed the stress machine is critical. I think one of the big internal stories related to marketing burnout is: because my marketing failed - I am a failure. On the heels of that one is: nothing I do will will work, my work isn’t good enough, I should just give it all up. Can you feel the pain and stress and anxiety in these stories?