Flustered at work? Finding you have no energy at the end of a shift? There are a few things you can do to help you relax and reduce burn out.

1 – Breathe

Short-staffed and too many patients to see? Just pausing to focus on your breathing can help resettle yourself.

This one is super simple and can take two minutes or less. Grab a stopwatch or timer (smart phone should have one) and hit start. Draw in a regular breath (not too deep!) and hold it for 10 seconds then breathe out and do it again. Continue this for about two minutes. Afterwards you will feel calmer and ready to get straight back into it. Check out more exercises.

2 – Switch off social media

While you aren’t checking social media on shift, it can really help mentally to not touch it on breaks. Talk to friends you work with, read a book, listen to a podcast or music instead.

Make sure you turn off notifications for Facebook, Twitter and Instagram so there are no reminders.

3 – Walk 

Being on your feet all day at work would turn anyone off wanting to walk more!

But when you’re commuting to or from work, try and walk some of the distance. It might be as simple as walking to the next train or bus station past your nearest one. Leaving home that 15 minutes earlier to get in a walk can make a huge difference to your energy levels during the day – just make sure you stay safe!

4 – Write tasks down

Have a million little jobs to do but can’t keep track? We all get to a point where we lose track of what we’re doing or put jobs off. The best way to combat that is to write down what you need to do on a piece of paper. Still struggling? Break down each job into minor tasks and prioritise from there.

5 – Drink more water

Bet you’ve heard this one before. But did you know that water will stop those yawns and sleepy eyes?

If you’re feeling lethargic and struggling, it could be a sign of dehydration. Of all the reasons to drink more water, this is the most convincing one. And it meant less money spent on 3pm coffees or 2am soft drinks!

When you’re offered water, try to always say yes. You can never have enough.

Some of these are so simple it will become second nature once you appreciate the effect they have. Every little bit helps.

Do you have techniques that work for you? Please let us know in the comments below.