Mental Health

Beat Burn-Out By Being the Best You


What is Burn-out?

The World Health Organisation recently described burn-out as;

“A syndrome conceptualised as resulting from chronic workplace stress that has not been successfully managed”
— World Health Organisation

They characterised it by:

Feelings of energy depletion or exhaustion.

Increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job.

Reduced professional efficacy.

Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.”

An on going cycle

When you’re going through burn-out you know that the feelings of exhaustion, negative thinking and lack of focus don’t stop once you leave work. It can feel like an endless cycle. It’s only natural to be under a certain amount of pressure as we need this to get ourselves up and out to work or to meet deadlines however, too much pressure and not releasing stress from our systems can eventually cause our bodies to breakdown, physically, psychologically or both.

So how do you beat burn-out?

How do you find your way back to an alert yet relaxed and happy state of clarity and mental sharpness?

How do you lift brain fog to a place of functionality and effectiveness?

Being the Best You

It takes input on your part, it involves a change in your thought process and a consistent approach to reducing your stress levels. By adopting a self development plan to beating burn-out you take control of your future wellness and create positive actions that not only help to restore good health but create habits that can prevent a repetition of feeling like a flat battery. 

The following tried and tested techniques may appear simple but are extremely effective and can, if used on a regular basis help to beat burn-out, propelling you to a healthier, happier, revitalised place.

Me- Time


How often do you hear yourself saying “I haven’t time” With work mounting, calls and emails coming in, daily pressures and demands can become such a burden that self development becomes the least of your priorities. Taking back control of your day by scheduling in time for yourself is vital for both your physical and psychological wellbeing.

Tip: Schedule in 30 minutes me –time. Include stretching exercises, a couple of minutes deep abdominal breathing, reading and reflecting. Spend time outdoors. Try sticking to your routine for 28 days to create good practice.


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What have you just created?

Your thoughts, words, actions and deeds play a crucial part on your physical and psychological wellbeing.  Affirmations can be used to help manage stress levels. Affirmations are a string of positive words that have a beneficial affect on your energy system, the more positive your thoughts the more this trends your behaviour and overall levels of happiness. 

Tip: Create a positive affirmation to help you cope under pressure.

Do not react or allow yourself to be sucked into the whirlpool or turmoil

Salt Bath


Recall the last time you took a dip in the sea, how refreshing and revitalising did it feel? A natural way to “wash away” stress energy. Salt water is indeed a secret stress buster.

Tip: Recreate the therapeutic benefits of the sea in your bathroom by running a warm bath, swirl in a 1lb of salt, add a few drops of lavender oil, immerse and soak for 20 minutes. Rinse off and relax. 



It’s not about taking your foot off the pedal and going into a relaxed holiday mode. You may be surprised to know that specific advanced meditations can rapidly and effectively defrag your mind of unhelpful and unnecessary thoughts and emotions. Once the mind is clearer and sharper the ability to make better decisions becomes easier which in turn improves productivity, before you know it you are happier, alert and time rich.

Tip: Discover an advanced meditation used by business professionals worldwide, Twin Hearts Meditation has been scientifically proven to rapidly reduce stress and anxiety, giving you peace of mind and increased energy levels.  

Pranic Treatments


Experience one of the fastest growing complementary therapies in the world for physical, emotional & mental health. A non touch ground breaking approach that harnesses the natural energy - prana or life force that is all around us. Rapidly overcome burn-out, increase happiness, calm the mind and boost energy levels by having regular Pranic Treatments.

Tip:  Talk to your HR or Learning and Development department about arranging Pranic Treatments, Seminars and Courses at work. Understanding energy is a key factor in overcoming burn-out. When you are feeling great and firing on all cylinders your ability to perform in your job role changes beyond recognition and this transformation can carry on to home life as well.

EMPRANA is all about bringing self development to the workplace, reducing stress, creating calmer happier people and more productive environments. We are different in our approach, we work with the energy all around us.

Learn more about us and how we can help you by visiting:    



How Does Exercise Improve Employee Mental Health?


Physical activity is not only good for your body, ensuring a healthy heart, strong muscles and durable bones, it’s also very beneficial for your mental health and wellbeing. Looking after your health should be a top priority and not something ‘you should do’.

Being active does not have to mean participating in a sport or attending a gym, there are lots of ways to remain active, and it’s important to find one that works for you. The Trainers have put together a guide to show how physical activity can positively impact your own mental wellbeing. We have also included some tips and suggestions to help improve your mental wellbeing in the workplace.

Take care of your body.It’s the only place you have to live
— Jim Rohn

What is physical activity?

Physical activity is defined as any bodily movement produced by skeletal muscles that require energy expenditure. It is recommended that an average adult should participate in 75 and 150 minutes of exercise per week. Any activity that raises your heart rate and increases your breathing counts as exercise.

What is wellbeing?

Wellbeing is defined as the state of being comfortable, healthy, or happy. The World Health Organisation says that ‘Mental health is not just the absence of mental disorder. It is defined as a state of well-being in which every individual realises his or her own potential, can cope with the normal stresses of life, can work productively and fruitfully, and is able to make a contribution to her or his community.’

What impact does physical activity have on wellbeing?

Physical activity enhances our wellbeing. Even short bursts of exercise can increase alertness, energy and improve our mood. Participating in regular physical activity can increase self-esteem, improve quality of life and can also reduce stress and anxiety.

Increases mood

Physical activity has been proven to have a positive effect on mood. Those who are more active generally feel more content, are more awake and are also calmer than those who are inactive for a long period of time. When exercising, the body releases chemicals called endorphins, which trigger a positive feeling similar to that of morphine. It is also known as the ‘happiness hormone’ or the ‘runners high’. According to ‘better mental health support in the workplace can save UK businesses up to £8 billion per year’. Did you know that exercise is thought to be just as effective as antidepressants?

Decreases stress levels

Symptoms of stress can include sleeping problems, sweating, and loss of appetite. These symptoms are caused by a rush of hormones, mainly adrenaline, and noradrenaline which can cause the heart rate to increase. Physical activity can be a very effective way of relieving stress. Research has shown that employees who are highly active tend to have lower stress rates compared to those who are inactive.

Decreases depression & anxiety

Physical activity can reduce levels of anxiety and depression, it is an empowering approach that supports self-management. According to Shoosmiths ‘one in six workers suffer from anxiety, depression and unmanageable stress each year’ and evidence from suggests that ‘12.7% of all sickness absence days in the UK can be attributed to mental health conditions’.

Where to start?

Becoming more active is great! But, where do you start?

  1. Overcome barriers - Fear, lack of energy and injury can all hinder people from getting started. However, support from colleagues and exercising with companions can help to reduce anxiety, it will increase accountability and motivation.

  2. Make time - Scheduling exercise as appointments which cannot be missed in work diaries is a great way of overcoming ‘I do not have time!’ Make time in your busy schedule.

  3. Convenience - Choose an activity which is convenient and something that will be right for you. For example, high-intensity interval training (HIIT) is a great way to burn fat, gets the heart pumping and endorphins flowing, and all can be achieved in 30 minutes in your lunch hour.

  4. At work - Move more by taking the stairs or every 30 minutes stretch your legs. Walk or cycle a slightly longer route home. Or have a personal trainer come to your office for a bespoke fitness class.

We hope this article will get you thinking about how you can become more physically active if you are an employee or if you are an employer you may be inspired to find different wellbeing approaches that can enhance your company.

This is a guest blog from Holly at The Trainers and may not represent the views of Emprana.