Melo is a remarkable individual whose mission is to help people perform at their best without sacrificing their mental health and wellbeing. Melo has extensive experience working in psychiatric clinics and has since transferred that knowledge into the corporate world, aiding entrepreneurs, CEOs and athletes in maintaining their drive without losing themselves along the way.
Understanding the Burnout Crisis
In our conversation, we discuss the core issues contributing to burnout. Melo explains that a significant factor is the ‘always-on’ mentality driven by modern technology. Our constant connectivity means we’re frequently in a high-stress operational mode and rarely give ourselves permission to switch off. This relentless pace, coupled with residual stress from global events like COVID-19, has created a perfect storm for burnout.
Recognising Burnout Before It’s Too Late
Surprisingly, Melo found that 90% of the leaders he interviewed didn’t realise they were on the path to burnout until it was too late. They either ignored the early warning signs or didn’t know what steps to take. Melo stresses the importance of self-awareness, explaining how recognising physical symptoms, like chronic fatigue or frequent headaches, can be critical. These signs often manifest before mental and emotional symptoms and can serve as an early indicator that intervention is needed.
The Path to Balance and Wellbeing
Melo outlines three essential pillars for maintaining balance and beating burnout:
- Developing Self-Awareness:
Developing self-awareness is a foundational step in combating burnout, and it’s about understanding your behaviours, emotions and physical responses. Melo emphasises that self-awareness isn’t merely about reflecting on events after they happen. It’s an ongoing process of tuning into your body’s signals and emotional states throughout the day. By carving out moments in your day to check in with yourself—through journaling, meditation, or simply taking a few minutes to breathe and assess—you can gain clarity on what truly drives your stress and how you can adjust your approach.
- Mastering Self-Regulation:
Once you have a grasp of self-awareness, the next step is self-regulation, or the ability to manage your responses to stress and maintain control over your actions. It’s about learning to pause and choose your responses deliberately rather than reacting impulsively. Melo highlights several tools to improve self-regulation, such as mindful breathing exercises that can be performed anywhere and at any time. Additionally, scheduling short renewal breaks where you consciously disconnect from technology can help reset your mental state, preparing you to return to tasks with renewed energy and perspective.
- Consistency in Self-Care:
This habit is about making a commitment to daily practices that promote long-term health and wellness. Here, Melo advises that self-care routines should be personalised and adaptable to fit individual needs and lifestyles. Fundamental self-care begins with basics like ensuring consistent, quality sleep, good nutrition and physical activity. Melo also suggests occasionally indulging in activities that bring joy and relaxation, such as reading, nature walks or simply spending time with loved ones, as these moments can recharge you emotionally and mentally. The key is to integrate these self-care practices into your daily routine so they become natural, non-negotiable parts of your lifestyle.
Whether you’re an entrepreneur, an executive or anyone seeking more balance, remember that taking the time for intentional self-care is not just beneficial—it’s essential. I encourage you to implement at least one of Melo’s strategies today, and start the journey to a healthier, more balanced self.
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Check out Melo’s book: BEATING BURNOUT: MINDFUL LESSONS FOR A MEANINGFUL LIFE
Connect with Melo:
Website: https://www.melocalarco.com/
LinkedIn: https://www.linkedin.com/in/melo-calarco/
Instragram: https://www.instagram.com/melocalarco_coach/
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