5 Tips to Manage Stress and Avoid Burnout

5 Tips to Manage Stress and Avoid Burnout

We’re all adjusting to the new normal: working from home, helping the kids with school, and handling the challenges of everday life while change is constant. Here are five tips to manage stress and avoid burnout.

Tip 1: Be grateful for the things you already have and constantly remind yourself how lucky you are.

Every night, before going to sleep, I mentally list three things I am grateful for today. For example, I am grateful that I have a job that I love (we know that many people lost their jobs or cannot continue working due to the health crisis); my kids continue going to school and learn new things (YAY!), and they can still do most of their after-school activities and sports; all of my family members are alive and healthy.

Tip 2: When you feel overwhelmed, take a step back and reset your priorities.

Working in a fast paced startup company, we all have an unending list of tasks to complete at work. Then add to the list all the everyday household chores like cleaning, cooking, picking up and dropping off kids, etc. I try to keep a TO-DO list handy and take advantage of services that make my life easier. I am very grateful for grocery delivery services that save me time and a trip to the store. Our grocery list doesn’t change that much from time to time, so reordering go-to items is super easy. I keep quick, 15-minute meal recipes on hand for easy lunches or dinners when time is short.

Taking a quick moment to write out a list and prioritize tasks based on importance and urgency works wonders to clear the mind, streamline your approach, and determine what actually deserves your focus at that moment. And if it does feel overwhelming, I’ve learned to to ask for help. People are usually kind and willing to help.

Tip 3: Take care of yourself – mentally and physically.

Throughout quarantine, I tried (and continue to try) to stay active: go for walks around the neighborhood one or two times a day, ride my bicycle, take online yoga classes. Prolonged inactivity can cause mood swifts and low energy. Stressful lifestyle changes can even cause ED in men. Of course, you can remedy it by consulting a doctor who might prescribe sildenafil. However, for overall wellness goals, it is better to follow a routine physical activity.

And at night, having a sound sleep can be helpful in managing stress and other physical and mental tensions. Having a proper bedding, in which you can fall back and take a lengthy sleep without much tossing and turning is what you would ideally need. In case you have a bedding that is worn out, and is not aiding to your quality sleep, it’s probably time to change it. You can take a look at The ultimate guide to John Lewis mattresses or any other such guides and find a mattress that fits your needs. It’s best for you to not compromise on your bedding and sleep quality.

Furthermore, finding some quiet time for yourself is important too. In the morning before work and just after the kids leave for school, I enjoy drinking my coffee and catching up the news or scrolling through Facebook. Every weekend, at least once, I try to go to the beach with my family. I love the ocean; we have a special bond. It helps me to recharge my batteries. Before bed, I like to read a book to relax. Lately, I’ve enjoyed the “Chicken Soup for the Soul” series, which are filled with inspiring short stories. Well, all these work for me. If you are someone who always wanted to try some cannabis or shroom chocolate, try them! Because destressing doesn’t have to be always about the conventional means.

Bidtellectuals Share Their Favorite Quarantine Reads

Tip 4: Try to keep up with social interactions. They’re super important.

Since we stopped going out during the pandemic, I got a chance to really bond with some of my neighbors. We enjoy having drinks outside on the weekends (while keeping our distance), and share news and even plan future events (“when everything goes back to normal”).

I also enjoy virtual zoom happy hours with my wonderful colleagues or my friends out of town. Those are always fun! And a great way to manage stress 😉

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Tip 5: Get a good night’s sleep, cut back on screen time, and make time for your hobbies.

Sleeping can be hard at the moment with there being so much to worry about. Try to find the time to do the things that make you happy. In my free time, I am always trying to find time for my hobbies or trying to learn something new. Lately, I enjoy painting and baking. Luckily there are lots of Youtube videos and tutorials for both. I also enjoy reading books and playing tennis. I have a friend who loves to play poker online in her spare time on websites like https://casinomartini.com/nz/new-online-casinos/, she doesn’t find it stressful as she only puts a little bit in, she gets excited when she wins, and any money she does get she puts it towards something she really wants. It all depends on who the person is and what they love doing!

These are my 5 tips for managing stress and preventing burn-out. Being a working parent is hard. We are all trying to do our best at work and at home. But .. we are not perfect and it’s totally fine. Enjoy the little things in life because those are the most important.

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Yulia Khudzik ​is the Quality Lead at Bidtellect.

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5 Easy Self Care Tips to Lift Your Mood Today

5 Easy Self Care Tips to Lift Your Mood Today

With all the stress of the daily world today, most everyone is feeling out of sorts (to put it mildly). But like anything else, to lift your mood, it takes action and practice. It is a habit. Practicing self-care with these easy steps will lift your mood and make you feel better sooner, so you can be happier and more productive.

1. Go For a Walk

When a problem seems impossible to solve, the workload seems never-ending, or a sour mood impossible to lift, it can feel that the last thing to do would be to get up and go for a walk. In fact, it’s exactly the thing todo.

According to Harvard Medical, even a simple 20-minute stroll can clear the mind and reduce stress. Call it “muscular meditation.” When your body is busy, your mind will be distracted from the worries of daily life and will be free to think creatively. It frees the mind and unleashes ideas. As Friedrich Nietzsche said: “It is only ideas gained from walking that have any worth.” Henry David Thoreau, another avid walker, claimed, “the moment my legs begin to move my thoughts begin to ow.”

Try a walk in your neighborhood or drive to a different one to mix it up –maybe near water or nature.

2. Grooming: Look Great, Feel Great

With so much of our normal routines shaken up, one thing we can control is keeping up our own level of personal hygiene, grooming habits, and looking great to feel great.

Experts say that maintaining a daily routine of hygiene and self-care habits may be key to staving o depression. One need only to look in the mirror after getting a haircut or trying a new lipstick to know that just a small act of grooming can make you smile!

According to Amanda Allen, Ph.D., a clinical psychologist in New York. “It might seem trivial, but it’s actually an effective foundation to develop structure when it’s needed most.”

3. Get Lost in a Book

Shut down your computer, put your phone in the other room, turn off the news. Now pick up a book and get lost in it. It’s the ultimate form of self-care.

In a study by the University of Sussex in the UK, reading for just six minutes was found to decrease stress levels by 68%. According to Dr. David Lewis, who conducted the study, “Losing yourself in a book is the ultimate relaxation. This is particularly poignant in uncertain economic times when we are all craving a certain amount of escapism.”

“It really doesn’t matter what book you read, by losing yourself in a thoroughly engrossing book you can escape from the worries and stresses of the everyday world and spend a while exploring the domain of the author’s imagination.”

And according to a report from The Reading Agency, benefits of reading for pleasure include increased empathy, better relationships, reduced symptoms of depression, and improved well-being throughout life.

So whenever your mood is down, pick up a new book. It can provide solace, comfort, and let your imagination run wild.

Check out our recommendations here: Bidtellectuals Share Their Favorite Quarantine Reads

4. Try a CBD Cream

CBD creams for self-care? Why not? The jury is still split as to whether or not cannabis products are true saviors or all talk, but for those who love them, but initial research shows CBD can reduce inflammation and combat anxiety. Of course, there are lots of different types of CBD — you can get CBD vape oil, tintures, flowers, and creams so you usually have to try a few products before you find the one that works best for your ailments. Proponents swear by creams and gels for stress release, muscle relaxation, and overall calming effect. Of course, if you want something stronger, you can always go for weed concentrates like a thc distillate, caviar, or budders. Their affect could be stronger and longer lasting, along with the bonus of having THC in them. All of these can be found in dispensaries in places where cannabis is legal.

So many people have already added things like cbd skin care private label products to their daily skincare regimen for both the aesthetic and wellness benefits they claim to experience upon their application. Apply some to your sore or stiff muscles and let it work their magic. The stronger the concentration, the more likely you’ll feel the effects. This is one of Bidtellectual’s favorite and CannaCraft offers great resources and products, too. Finding the right ratio of THC and CBD, can also help produce a great amount of positive energy into your life, heighten your energy levels and increase your focus and drive to accomplish. You could also consider trying out some of the strongest weed strains that tend to have these energy-boosting effects.

5. Write Down What You Are Grateful For

It’s true. When you’re feeling frustrated or down, take a moment to write down what you are grateful for. Likely you’ll have at least one thing: a roof over your head, or someone who loves you, or food on the table. That more than most. Studies show that gratitude – showing gratitude and daily gratitude practice – increases mental strength, improves relationships, reduces aggression, and enhances empathy.

Practicing gratitude is a skill. Once you force yourself to do it each time you feel negative, or every morning when you wake up, your brain will eventually shift to look for the good and be grateful more often.

According to Ellie Cobb, Ph.D., a holistic psychologist and the director of psychology for Thankful, “Science shows we can train ourselves to experience thankfulness more often simply by paying attention to our lives differently. Attention is like a spotlight in the brain, as whatever we repeatedly bring attention to becomes stronger and brighter over time.”

Bottom line: You have the choice between gratitude and resentment. If you chose resentment, you drive out gratitude. If you choose gratitude you drive out resentment, says Gretchen Rubin, a happiness expert and the author of many books, including “The Happiness Project.”

And when in doubt, wake up like the Stoics and get going.

“At dawn, when you have trouble getting out of bed, tell yourself: “I have to go to work – as a human being. What do I have to complain of, if I’m going to do what I was born for – the things I was brought into the world to do? Or is this what I was created for? To huddle under the blankets and stay warm?”

Marcus Aurelius, Meditations, 5.1

We hope these tips for self-care will help lift your mood today, tomorrow, and the next. We may be living in stressful times, but when you can control is how you treat yourself. Be good to you!

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Charlotte Otremba is Sr. Manager of Communications and Marketing at Bidtellect.

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Feeling Stiff? Tips for Sore Neck and Back Relief at Home

Feeling Stiff? Tips for Sore Neck and Back Relief at Home

​Has it happened to you? One day you could drop and play Twister at any moment, the next day your neck is so still you can barely look down to read your phone. Yes, with everything else going on today, neck and shoulder stiffness is a minor issue, but if your body is tense, so (likely) is your mind. If you’ve been stiff, sore, or just plain out of place since working from home and self-isolation began, try these tips for sore neck and back relief.

via GIPHY

If You Want Quick and Dirty: Try Theragun

Have you tried this devilishly good little monster? Or maybe watched one of the satisfying slow-motion video ads of it in action, tight muscles rippling outward? Ugh, well I got one for Christmas and let me tell you – worth the money. It’s percussive therapy in your hand. The industrial-grade motor reaches 60% deeper into muscle than the average massager, at 40 times a second (according to the website).

Use this bad boy on your tight traps, shoulders, and back. Grab a friend to help you, but the handle does really make it easy to maneuver around to anywhere for maximum sore neck and back relief. Bonus: right now they are having a huge sale.

For Relief While You’re Sitting: A Portable Massager

I can’t speak for how this Shiatsu back and shoulder massager works, but I did just buy it as a birthday gift, and the reviews are off the charts. Wrap this bad boy around your shoulders for neck, shoulder, and upper back relief, or around your lower back for relief on the go. It features 8 deep tissue kneading nodes, a heating option, and speed adjustments. You can use the body massager at your at-home desk or heck – even during your Zoom meeting! No one has to know.

via GIPHY

To Develop Good Habits: Stretching

Ugh, I know. We all want a quick x, but really, if your neck, shoulder, and back muscles are still and sore, you probably need to start stretching them regularly. If you don’t do this, you may require something similar to private label cbd gummies to alleviate the pain you are suffering. Simple neck rolls, arm circles, even just nodding your head are technically “stretches” that get your muscles moving and loosen them up. For some key stretches, try the ones linked here, which include a seated neck release stretch, a behind-the-back neck stretch, and more. You can do them from your chair or on the ground. Yoga With Adriene offers a great free ten-minute yoga practice for neck, shoulders, and back on YouTube.

Better Yet: Make a Standing Desk

Standing desks seem to be all the rage these days – and for good reason. Healthline offers these seven health benefits of a standing desk from lowering the risk of diabetes, heart disease, and obesity to –you guessed it – reducing back pain. Many proponents say it boosts productivity, too. Try one of these top five standing desk converters from CNET so you can convert your at-home workspace into toa standing desk; you can also just stack your laptop on some books-boom!

To Really Dig Deep: Try a Foam Roller

Ok, this falls under the same category as stretching. No one looks forward to it, but to x a deep problem, you just gotta put in the work. Foam Rolling is a self-myofascial release (SMR) technique that can relieve tight muscles and soreness. I put my foam roller to work on the terrible knots in my upper back and shoulder area, but you can use it to target any part of your body. I lay on my back, knees bent, hands under my head, and roll on the roller under my upper back area and turned slightly to follow my trapezius muscles. If you lay on it vertically, you can feel your shoulders release. Honestly, true relief. It really gets into the knots. Try this guide to foam roller exercises or this video. I use a roller with ridges in it, but you can use a smooth one – both get the job done.

For the Stubborn Knot: Take a Ball

Similar to the foam roller technique, but for the serious stubborn knot that won’t go away. Grab any ball on hand – tennis, lacrosse, billiards? etc. and roll your back on it. If you have an exact spot on your back, roll the ball to it and hold for 90 seconds. I read this in a few places, tried it, and it actually does work. You can roll on the ground or against the wall.

For True Relaxation: Try Alexander Technique

Those in the theatre or performing arts will be familiar with Alexander Technique, but for those who are not, it’s a practice of “active rest” to relieve unnecessary tension and improve your body alignment. Lay in the semi-supine position: find a spot on the ground (flat), grab a couple of books to rest your head on at a height that is comfortable, with knees in the air and feet flat on the ground. Then take some deep breaths and actively think of each muscle or area in your body and let go of the tension. Seriously, I can feel my entire body relax when I do this. From this position, sometimes I turn my head left and right a few times and feel the gentle stretch if my neck is extra tight. The experts say doing this just ten-twenty minutes a day can work wonders for the body, and it definitely offers immediate sore neck and back relief.

Bonus: the breath work can count as meditation; try these free guided meditations from Headspace for the ultimate mind-body restoration (let’s be real, tension is as much mental as it is physical).

Bonus: Try a CBD Cream

The jury is still split as to whether or not cannabis products are true saviors or all talk, but for those who love them, but initial research shows CBD can reduce inflammation and combat anxiety. Proponentsswear by creams and gels for stress release, muscle relaxation, and overall calming effect. For those interested, Herb Angels sold here make a very high quality CBD cream that you should look into. Apply some to your sore or still muscles and let it work their magic. The stronger the concentration, the more likely you’ll feel the effects. Procuring a CBD cream from online stores such as Blessed CBD and similar others could prove to be helpful in your search for a pain reliever!

However, This is one of Bidtellectual’s favorite and CannaCraft offers great resources and products, too.

That’s it! Try these tips sore neck and back relief. Again, sometimes it takes incorporating a new practice or trying several different changes before you nd relief. Stay healthy.

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Charlotte Otremba is Sr. Manager of Communications and Marketing at Bidtellect.

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