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Experts reveal how to avoid mental burnout after Jacinda Arden’s shock firing

In 2019, ‘Burnout’ has been recognized by the World Health Organization (WHO) as an ‘occupational phenomenon’.

The term was initially believed to be a syndrome resulting from chronic workplace stress that has not been successfully managed, but four years later it is widely recognized as covering all areas of life, not just the workplace.

In connection with the resignation of New Zealand Prime Minister, Jacinda Arden, who said she no longer has “enough in the tank” to lead, Health experts have figured out what burnout really means for the modern working woman.

Fitness, nutrition and wellness expert Penny Weston told Femail, “Burnout is a state of emotional, physical and mental exhaustion. It is usually caused by excessive stress over an extended period of time, but also by feeling overwhelmed and exhausted.’

Here, along with author and leading authority on mental toughness, Penny Mallory, she reveals the little things we can practice every day to avoid feeling overwhelmed and stressed.

New Zealand Prime Minister Jacinda Ardern (pictured) tendered her resignation this week, saying she had “enough in the tank.” Health experts have spoken to FEMAIL about mental burnout


“Even in these troubling times, anyone can find something to be thankful for if they look for it,” explains Weston. “Keeping a gratitude journal is a very effective way to balance anxiety.”

She explained that there is no right or wrong way to be thankful, but said being very specific is a good way to start.

Weston said, “Don’t feel pressured to include big things, aim for five little things: something like ‘I’m grateful for the cup of tea I enjoyed this morning’ is absolutely fine, as long as it’s true.”

“The more you take the time to notice these little reasons to be thankful, the easier it will be to recognize them from day to day. Writing it down is an important part of the process, try to set a time for it every day.’

Mallory reiterates the concept of this, if you think of it as learning something new, which isn’t always easy and can take time.

She said, “It’s so important to learn from every experience. Sometimes you have to ‘crash’ to find your limit and discover what is possible.’


When we exercise, the body releases chemicals like endorphins, serotonin, and dopamine, which boost our sense of well-being and suppress hormones that cause anxiety, Weston explains.

She said, “Keeping exercise fun and consistent is key: for many people, making it part of your social life is the way to go.”

Building on this, Weston explained, “Any exercise has a really positive impact on your mental health, but this is never more true than exercise in the great outdoors.

“Sunshine naturally increases your feel-good hormones and the fresh air helps you sleep better.”


Eating a balanced diet and eating regularly will help keep blood sugar levels from dropping, which can make you “jittery and tense at the best of times,” Weston explains, “and feeling anxious only exacerbates the problem.” ‘

She described how foods that release energy slowly, such as complex carbohydrates, help prevent sudden crashes.


Try simple breathing exercises:

Try to inhale deeply for 7 seconds and exhale for 11 seconds, and repeat for a few minutes.

This will help relax the body and calm your nervous system. There are many ways to get started, from local classes to apps or online exercises.

Weston suggests: welcometomade.com

She said: “Eating a diet rich in green leafy vegetables, whole grains, legumes, nuts and seeds will help you achieve daily levels of B vitamins, zinc and magnesium which have been shown to help manage fear.’

Weston added that a high-quality supplement can help with this, but emphasized that you should “choose with care, as there are many bad examples on the market that will do nothing to improve your health.”


In recent years, meditation has become much more accessible to the average person.

Essentially, while meditating, we try to control our thoughts to focus our attention on the present moment by acknowledging all our sensations in the body.

Weston said, “From the sounds around you to the feel of your clothes against your skin. Tune in to your emotions and thoughts and try to observe them as a spectator, without any judgement.’

She explained that it’s important not to get discouraged if your mind starts to wander and that your focus will become stronger over time.

Meditation is a brilliant way to switch off when things get too much and stress builds up.

The wellness expert commented, “It’s something you can do for free just about anywhere, and the benefits to your mental well-being and overall health are so strong that I highly recommend you try it.”


It can be hard to sleep when your head is full of worries, but do your very best to create a good sleep routine.

Weston advised: ‘Relaxing with a warm bath and meditation exercises, avoiding screens and stimulants in the hours before bed and making sure your bedroom is quiet, dark and around 18°C ​​all help.

“Most adults should aim for at least seven hours of uninterrupted sleep per night, but the amount needed to wake up rested, refreshed and alert varies from person to person.”

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