How to Stop Burnout Before It Starts

Burnout affects your mind, body and spirit. It can make you exhausted, anxious, and even depressed if you don’t make changes – it can even cause health problems. Recognizing warning signs can help you stop burnout before it begins. Life changes encourage this as well.

Here are a few tips to keeping burnout away:

Pace your work: Don’t take on too much. Give yourself breaks – it’s healthy! Use management techniques to ensure you are on track. Take things off if there are too many.

Avoid Exhaustion: Stay in tune with your body – don’t ignore it! Do things to improve your energy – recharge your battery with things you love – remember what makes you tick and keep it near. Don’t lose knowing about things that you love. Like wen you are small and you love horses or baseball – keep things that make you tick as an adult!

Change Is Good: If you see a repeating pattern of reaching the burnout point – then it’s time for a change – change can be very good! Change a job, a relationship, a house, a garden, etc.

Take Breaks: psychologically you need breaks. There are reasons why you need them. Your mind is not a machine it is a living organ that needs time to refresh, rejuvenate, and renew. Go for a 10-minute walk, play game, or just simply get away from the work for 10 minutes.

Ask For Help: If you need help – it’s okay to ask for it. Vent your frustrations but focus on the issue not the person – that always helps most and hurts less!

Set Boundaries and Learn to Say No: If you say yes to everything then you are being more than accommodating you are being a door mat. You must have your boundaries just like others must have theirs.

Listen to Your Alarms: Most importantly you must listen to yourself. If something seems wrong then it probably is. You must discover what is setting your alarm off. You are valid and you deserve to know what makes you tick. You have mechanisms in place to protect you and others so be sure to listen to your alarms.

Breath: If you ever begin to panic or become very nervous – remember to breath and tell yourself that this will pass too. You need to know what you can handle and get out when you can’t handle something. If you can’t get away from a source of stress, wait until you can and then go take a walk or a break or something. Movement really makes a huge difference. Move the blood in your body to help heal stress.

These are just a few ways to avoid burnout. Do it – it matters!

How to Live Anxiety Free

Anxiety freeAnxiety is something that can truly take over your entire life. Ultimately sickness can occur if we let stress and anxiety rule our lives. But no need to fret for there are natural ways to combat the feelings of stress and anxiety and below I share some with you.

Controlling Stress and Anxiety

First you need to understand what is controlling you that may be causing the stress and/or anxiety – what are the triggers? Can you control it or is it something you need to manage instead. You can overcome some stressors just by simply managing them. If you don’t like where you live or the kind of job you have – you can take steps to improve what you have or work to change the location or job. Taking control via steps of action is key.

Changing Your Health

One sure way you can change your situation is by changing your health. Some people do not think of it this way – but you can be in control of your health by taking control of your diet and exercise.

By categorizing and organizing your anxiety and stress – you can learn to manage and control this aspect of your life.

Here are some tips that may help:

Organize anxieties - Write down who or what triggers your anxiety. Write down ways that you can feel better when the anxiety first starts. You can have a plan of attack so-to-speak. Being prepared will help you mentally defend yourself.

Breathe well – Rapid breathing can enhance a  panic attack and hyper ventilate. Make sure you remember to breathe deeply and slowly to calm and relax yourself when you feel a stressful moment coming on.

Visualize a calm place – Take yourself to a happy place – a place that makes you relax… keeping in touch with what makes you happy and relaxed really helps this process. Imagine being in an ideal situation. Visualize yourself letting go of the stress and calming down.

Encourage yourself – Repeat a powerful and encouraging statement to yourself. Saying, “I am worthy of a new and fulfilling job, one where I am treated with respect and not abused”. This kind of statement can be very powerful to use when you are stressing out from work and anxiety seems to be ready to take over. You can create a statement for any situation. Reassuring yourself of positive things is very powerful for your mind and makes your mind very strong.

Grow healthy – Eating a healthy diet and exercising regularly will help you in finding your happy place.  A strong mind couples with a strong body. If you abuse your body by eating unhealthy, processed foods and drinking lots of alcohol/taking drugs – your body and mind will spiral downward.

Backup – Have someone to talk to that can support your efforts and encourage you. Letting friends and family help is a great and it will help strengthen your mind as well. Professional help is also available and there’s nothing wrong with using a professional counselor to help you.

Remember to take great care of yourself – you are the best and only person to do this. Taking care of your body and mind is always the best thing for you.

Avoiding Overwhelm

avoid overwhelmAvoiding the feelings of overwhelm is something that is not only necessary for our health but to our mental state of mind as well.  When we actively and consciously avoid those feelings we can ultimately avoid the burn-out feeling.  We all know what that feels like, exhaustion both mental and physical, short temper, sad, anxiety and sometimes depression.  Before we experience these feelings let’s look at some ways that we can avoid them all together.

  • If you sense the feelings of stress or anxiety coming on it is important to analyze what you do on a daily basis.  All too often we get up and go and don’t take time to truly focus and determine if we are doing too much.  Consider taking out a pad of paper and writing every detail of our day on this pad.  You will be truly amazed at what you do on a daily basis! If removing some items from your long list are impossible, then consider stretching out the tasks throughout the week.  Do you truly have to wash several loads, cook dinner, clean the floors, take your child to baseball all in the same day? Break down your tasks and you will automatically feel the sense of relief.
  • We as women, tend to believe that we can do everything on our own, which of course will lead to burnout.  It is perfectly acceptable to ask for help.  If you are married, ask your spouse to help with the daily activities.  If you have children, teach them tasks that will help you throughout the day and week.  Remember they are never too young to participate in family activities and that includes chores.  Ask a friend to help or simply be there to vent. Yes, it’s okay to vent!  Keeping all those feelings of overwhelm inside is not healthy.
  • Learn to incorporate breaks into your busy day.  It is important to take breaks to refresh your mind, and get the second wind which is needed to continue.  Take a nap or to rejuvenate yourself, consider going outside to inhale the fresh air.  Take a 10 to 15 minute walk and feel totally renewed.  It is important to simply step away from whatever situation or activity is causing you stress at the moment.  Once you take the necessary break, you will beat the burnout stage before it occurs.
  • Ultimately no one knows your body better than you!  Don’t ignore the signals that surface when your body or mind is feeling overwhelmed.  Headaches,  for example are not normal and are signals that your body gives you to signify that something is wrong and many times it’s because we have taken on too much.  Be careful and listen to your body.  Just as the oil light goes off in your car as a sign that it’s time for a maintenance check, your body will give you signals too.  Be aware of them and you will ward off the burnout stage and enjoy life to the fullest.

These are just a few tips that will help you stop the feeling of burnout in its tracks.  Begin implementing some of these tips today and you will enjoy getting up each day to a brand new day full of greatness.