6 Ways Retail Leaders Recharge and Beat Stress for Better Mental Fitness
**65% of workers said they experienced some level of burnout last year. 72% of people say burnout impacts their performance. ^1
Burnout has become part of everyday life for many people. Nearly two-thirds of workers say they’ve experienced it in the past couple of years. Around 72 percent say it affects how they perform at work. And honestly, I wouldn’t be surprised if the real number is even higher. These surveys always miss something. Some people don’t want to admit what they’re feeling. Others may not even recognize it. Stress and burnout fall into that category more often than we think. The numbers remain high, and surveys continue to show that frontline retail workers and leaders deal with stressed and anxious customers as well.
When you put those statistics in perspective, it is no wonder why the need to recharge is so important, on top of creating a work environment that people want to be in. Finding ways to recharge is not as easy it should be. We live in an ‘always on’ world, and breaking away is challenging. Interestingly, many of the same recommendations for being productive can apply to giving yourself a mental break as well. It begins with establishing boundaries and routines for how you work, more on that below. But your team needs to know when you are and are not available (barring emergencies). Depending on your role, those time windows may change, and that is okay. Don’t be afraid to have times you protect for yourself and time with your family or friends. No one should be expected to be available at all hours, on all days (including your team). Knowing what is best for you can also be a gift to your team.
There are several things you can do to ensure you have a process for recharging yourself fully to protect your mental wellbeing. So, while many of these are as beneficial to your physical health, they have meaningful positive impacts on your mental health as well.
Sleep
Sleep does more than rest your body. It helps the brain consolidate memories, clear out waste, and strengthen important connections. When you don’t get enough of it, your focus slips, decisions get harder, and your emotions become tougher to manage. All of that adds up quickly, especially when your work depends on staying sharp. We’ve all had those days when everything felt heavier just because we didn’t sleep well. It wears you down fast. Good sleep habits are one of the best ways to protect your mental fitness, not just your physical health. Get to bed on time. Give yourself enough rest. You’ll think more clearly and have the stamina to handle the constant problem-solving that comes with leadership.
Exercise
Exercise does more than improve your physical health. It triggers the release of endorphins, which lift your mood and help reduce symptoms of depression and anxiety. Like sleep, regular movement helps your brain do better work. But beyond the physical benefits, exercise offers something else, mental clarity. I’ve written about this before because it happens all the time. I’ll start the day feeling sluggish and foggy, and after a workout, even a light one, I feel better. My mood improves, my thoughts get sharper, and everything feels a little easier to manage. It really does feel like magic sometimes.
Get outdoors
Need a multiplier to the two above, especially the exercise? Do it outside (not the sleeping part, though camping outside can be a really great get away for many people). Taking a walk outside with fresh air and changing scenery is a great way to clear your head and get a quick reset and recharge. I, personally, will add, the more trees the better. There is just something about walking among the trees that seems to amplify the benefits of walking outdoors.
Mindfulness
I covered several options for guided mindfulness routines in Tech Tip—Apps for Supporting Your Mental Health. Using apps or even podcasts for supporting your mindful exercises is a perfect way to recharge your brain and clear out old thoughts and feelings. Finding a way to pay attention to your breath, your body, while blocking all other distractions will really help recharge your full body to take on what is next. You may need to do this multiple times each day to maximize the benefit. Whether you’re working in a store location, or supporting multiple sites, you can always find five minutes to quiet your mind and reset yourself.
Healthy Habits and Routines
Habits and routines serve more than one purpose. In this case, having a clear sense of what you want to do, and when you do them, can be a big relief. It takes away the stress of not knowing what’s next. There is peace of mind, plus working more productively that comes from having a good organization and structure to your days. If you don’t have a script for your mornings, try making one. And do the same at the end of the day. Create a routine for the last two hours of your evening. It doesn’t have to be perfect. You can always adjust it over time. I still watch too much YouTube before bed, but I know it’s part of how I wind down and disconnect from the rest of the day. That clarity helps. Starting with a routine, even a rough one, gives your brain fewer decisions to make and more space to think.
Breaks — short, long, extended
Breaks come in all shapes and sizes. Short breaks are those quick moments when you stay away from the work at hand. In a store environment, it is that ten minutes when you can get off the floor and have a few quiet minutes to do whatever you want. Whenever possible, get outside. A quick walk around the store, with your coffee, soda, or whatever your drink of choice is can double the benefits of just sitting in a break room.
For longer breaks, I mean hours away from work. These are great times to watch a movie, get deeply involved in your hobby, or spend time outside with a friend or family member. These can be highly restorative relative to the time spent. I love allowing myself to get fully immersed in a movie and its story. I am always amazed at how much clarity and energy that can bring afterward. Not only do you end up enjoying the movie that much (versus being distracted), but the mental benefit that comes from it again adds extra value to the activity itself.
Finally, the extended breaks are things like long weekends and vacations. Plan these. Get them on your calendar. There is an Immediate benefit just from looking forward to something. Planning a vacation and having the excitement of the time off can jump start the mental benefits before you hit the sand, or take your seat on a plane. While on vacation, allow yourself you disconnect and reset. I think we have all experienced this benefit from having a vacation. It is amazing how many new ideas come to you while you’re away, and how much energy and enthusiasm you can have upon returning to work. In part three of this recharge series, we’ll discuss the value of personal retreats, which are very different from a vacation, and provide different types of mental benefits as well.
Clear Mind, Enjoy Life
Stressful work takes a toll on both your mind and body. The burnout we’re seeing across retail isn’t a coincidence. Chronic stress raises cortisol levels, which over time can actually shrink the part of your brain that helps with memory and learning. (Quick science fact for you.) It’s a reminder of how important it is to recharge. Simple practices like meditation, stretching, or even quiet time can help bring cortisol back down and give your brain what it needs to recover. A calmer mind leads to better performance, better health, and more energy to enjoy life. And when you feel good, everything gets a little easier.
What steps are you taking to recharge regularly and maximize your mental well-being?
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