There has been a lot of recent talk about “burnout.” The World Health Organization defines it as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed” and characterized 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; and reduced professional efficacy.”

Burnout can lead to significant problems. On the professional end, there is productivity, apathy, and job dissatisfaction. Studies have also linked burnout to myriad physical conditions, including hypercholesterolemia, diabetes, heart disease, prolonged fatigue, headaches, gastrointestinal issues, and obesity. Psychological consequences can include insomnia and depressive symptoms, and substance abuse.

In our success-driven society, any professional can be at risk. Attorneys are at particular risk because our jobs are so demanding. As a practicing attorney for near 15 years, below are 10 things that I do to avoid burnout. Everything on this list may not work for everyone, but it’s what works for me.

1. Get enough sleep

This first one can be a chicken-and-egg situation because burnout leads to insomnia, and lack of sleep can cause burnout. Therefore, it’s easier said than done. Regardless, sleep is at the top of my list, and I’ve learned to make sleep a priority. I have used every trick in the book to improve my sleep, and it is something I still struggle with. Achieving the perfect night’s sleep alone would require a separate blog post (or maybe even a book). I aim to get 7-8 hours sleep every night. If you’re not sleeping enough, it’s a problem that you need to solve. If you don’t sleep enough, take a nap. (I have a couch in my office for such emergencies.)

2. Avoid burnout through meditation

Learn to meditate and practice it when your mind is overloaded. Meditation calms the mind and refocuses your thoughts. A two- or three- minute meditation in the middle of the day can turn your entire afternoon around and be an important tool to avoid burnout. If you’re not sure how, check out this article I wrote on how to meditate.

3. Engage in relaxing activities

Engage in relaxation activities that also serve as forms of meditation. Examples include gardening, yoga, running, and artwork (this is why adult coloring books are so popular). These do not have to be Saturday-only activities, but ones that you can fit into your daily routines for 10 or 20 minutes at a time. Simply taking a 10-minute around lunchtime can have a huge affect on one’s mental health. Even cleaning or doing housework can serve as meditation, and ultimately clear your mind.

4. Understand impermanence

Realize that every hardship or difficulty is impermanent. Everything will pass eventually. “Impermanence” is one of the most fundamental teachings of Buddhism, and it applies to everything, all phenomena. Physical objects eventually will deteriorate, as will human beings. It applies to emotions (depression, anger, etc.), physical pain, and situations. Importantly for the issue of burnout, knowing that the fire you need to put out right now will be over as soon as you put it out may help you get through the difficult moments of the day.

5. Surround yourself with a soothing environment

Surround yourself with an environment that makes you calm and happy from all your senses. Visually, choose calming colors and artwork, and make sure your lights are not too harsh. There are many smart bulbs now, like Philips Hue, that allow you to can change the color and dim lights and work with Amazon Echo. Aurally, it is so easy nowadays to ask Alexa to play rainforest sounds or some sort of new age music, whatever works for you that is not too distracting. Finally, consider aromatherapy with an essential oil diffuser, and experiment with oils like rosemary, ylang-ylang, or frankincense, which can generate a calming effect.

6. Keep houseplants nearby

Plants and greenery have been known to calm and definitely help me to avoid burnout. Studies have shown that active interaction with houseplants can reduce physiological and psychological stress and promote comfortable, soothed, and natural feelings. I have beautiful plants throughout my office and enjoy the ritual of watering them, tending to them, and watching them grow. It really does help relax me, and it seems like they also relax my clients.

7. Practice mindfulness

Practice mindfulness in everyday activities. You can engage in mindful eating, for example, by enjoying every morsel, experiencing joy. You can also incorporate mindfulness through working meditation.

8. Gratitude

Practice gratitude and keep a gratitude journal. Write down three things each morning that you were grateful for. I have been doing this with the help of an app called “Five minute journal.“ However, if you prefer the tactile experience of writing on paper, check out the printed, hardcover version of The Five Minute Journal.

9. Health and nutrition

Make sure you are eating healthy, not skipping breakfast, with plenty of vegetables, and limit refined sugars, processed foods, caffeine, alcohol, and other toxins. Think of food as medicine. If you’re not already taking vitamin supplements, consider a daily vitamin, like the Naturelo One Daily Vitamin for Women.

10. Supplements to avoid burnout

If you’re not on a regular medication, consider taking adaptogenic herbs that can help anxiety, like ashwagandha. For about a year I have been taking two capsules of Moon Juice’s Super You every morning, and I feel like it has a positive effect on my day. It contains shatavari root extract, organic ashwagandha root and leaf extract, organic amla fruit extract, and rhodiola root extract, which are said to reduce physical, mental and emotional fatigue, boost energy and mood, and protect from oxidative stress.

These are just a few things that I practice to avoid burnout. I’ve been on a Zen journey for several years and it’s taken me a while, and it continues to be a journey. I hope that my experience can help you.