Build your resilience and maintain vitality.
We all have bad days – days when all you want to do is push through and survive.
But when emotional burnout continues, the negative feelings can start to affect
your work and personal life, especially if you are doing things like self-medicating
to cope.
It’s important to know that you can overcome these feelings, start to build your emotional resilience and get energy back in your day. Resilience is about finding
inner strength, knowing how to deal with burnout and bouncing back better with greater vitality. That's why resilience and vitality go hand in hand.
Here are some suggestions to build your own resilience and vitality tool kit.
Try a few and see which ones work best for you.
Bounce back from burnout.
Own your thoughts.
Don’t focus on the negative. Try focusing on growth. Make a list of
your strengths and what makes you feel good.
Work toward a flexible mindset. Know that it’s okay to feel different emotions, including anger and frustration. Acknowledge the feeling for
what it is and accept it.
Practice quieting your mind. Meditation, breathing, intention setting, journaling and grounding can help you find peace and better manage
difficult emotions when they arise.
Don’t lose your sense of humor. Laughter helps relieve stress,
even when times are tough. Listen to your favorite comedy skit,
read a joke or watch a funny video.
WebMD. “What to Know About Burnout.” https://www.webmd.com/mental-health/what-to-know-about-burnout.
Last reviewed November 16, 2021.
WebMD. “Mindfulness Exercises/Mindfulness Techniques.” https://www.webmd.com/balance/mindfulness-exercises-mindfulness-techniques. Last reviewed October 25, 2021.
This is general health information and not medical advice or services. You should consult your doctor for medical advice or services, including seeking advice prior to undertaking a new diet or exercise program.
All Cigna products and services are provided exclusively by or through operating subsidiaries of Cigna Corporation. The Cigna name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc. All pictures are used
for illustrative purposes only.
967024 © 2023 Cigna. Some content provided under license.
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Move your body. It’s a great way to take your mind off what you’re burned out on. It can also help release tension and relieve underlying stress.
Get enough rest. If stress is keeping you up at night, try improving your sleep routine or talking to your doctor about supplements or medications.
Eat well. Notice how much better you feel when you make healthy choices and eat balanced meals.
Enjoy a hobby. Spending time doing things you enjoy – and things you’re good at – is another way to think about something other than your stress.
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Find time for you.
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Don’t withdraw. Find coworkers, family or friends who are understanding
and respectful of your feelings and will listen to what you’re feeling.
Don’t go it alone. It’s okay if you need help. A therapist, a counselor, a coach
or another mental health professional can help with your burnout.
You also can discuss your feelings with a religious leader.
Identify your support system.
SP
EN
Build your resilience and maintain vitality.
We all have bad days – days when all you want to do is push through and survive.
But when emotional burnout continues, the negative feelings can start to affect
your work and personal life, especially if you are doing things like self-medicating
to cope.
It’s important to know that you can overcome these feelings, start to build your emotional resilience and get energy back in your day. Resilience is about finding
inner strength, knowing how to deal with burnout and bouncing back better with greater vitality. That's why resilience and vitality go hand in hand.
Here are some suggestions to build your own resilience and vitality tool kit.
Try a few and see which ones work best for you.
Bounce back from burnout.
Own your thoughts.
Don’t focus on the negative. Try focusing on growth. Make a list of
your strengths and what makes you feel good.
Work toward a flexible mindset. Know that it’s okay to feel different emotions, including anger and frustration. Acknowledge the feeling for
what it is and accept it.
Practice quieting your mind. Meditation, breathing, intention setting, journaling and grounding can help you find peace and better manage
difficult emotions when they arise.
Don’t lose your sense of humor. Laughter helps relieve stress,
even when times are tough. Listen to your favorite comedy skit,
read a joke or watch a funny video.
WebMD. “What to Know About Burnout.” https://www.webmd.com/mental-health/what-to-know-about-burnout.
Last reviewed November 16, 2021.
WebMD. “Mindfulness Exercises/Mindfulness Techniques.” https://www.webmd.com/balance/mindfulness-exercises-mindfulness-techniques. Last reviewed October 25, 2021.
This is general health information and not medical advice or services. You should consult your doctor for medical advice or services, including seeking advice prior to undertaking a new diet or exercise program.
All Cigna products and services are provided exclusively by or through operating subsidiaries of Cigna Corporation. The Cigna name, logo, and other Cigna marks are owned by Cigna Intellectual Property, Inc. All pictures are used
for illustrative purposes only.
967024 © 2023 Cigna. Some content provided under license.
•
•
•
•
Move your body. It’s a great way to take your mind off what you’re burned out on. It can also help release tension and relieve underlying stress.
Get enough rest. If stress is keeping you up at night, try improving your sleep routine or talking to your doctor about supplements or medications.
Eat well. Notice how much better you feel when you make healthy choices and eat balanced meals.
Enjoy a hobby. Spending time doing things you enjoy – and things you’re good at – is another way to think about something other than your stress.
•
•
•
•
Find time for you.
•
•
Don’t withdraw. Find coworkers, family or friends who are understanding
and respectful of your feelings and will listen to what you’re feeling.
Don’t go it alone. It’s okay if you need help. A therapist, a counselor, a coach
or another mental health professional can help with your burnout.
You also can discuss your feelings with a religious leader.
Identify your support system.
SP
EN
