Categories
Anxiety/Stress

Warning Signs That You Are Headed for Burnout

People often say they have “burnout” just to describe any feeling of being stressed, overwhelmed, or overworked.

But the term is often used too generally, whereas real burnout is an actual state of complete emotional and mental exhaustion. 

If you don’t get help for your burnout, it can lead to a lot of negative consequences in your personal and professional life, and make it much harder to get out of. Here are some warning signs that you might be facing burnout.

It is Getting Harder to Complete Simple Tasks

When you complete the same task several times, you know approximately how long it takes you to complete and how difficult it is.

But when you suddenly take 2-3 times longer to finish that same task or you can’t seem to focus long enough to ever get it done, that is definitely a warning sign that something is wrong.

Don’t ignore these moments when it is hard to do even the simplest of things, that you used to breeze right through. Sometimes it may be a sign that something else is going on.

You Have Severe Mood or Behavioral Changes

There are many reasons to have mood shifts or behavioral changes, like stress and anxiety, but burnout can also be added to this list. You should never ignore changes with your mood, attitude, or behaviors.

Maybe you are falling back into unhealthy habits and it is becoming a crutch for dealing with your negative motions, or you are getting irritable and angry at your loved ones at the drop of a hat.

Sometimes, when you face burnout, the stress can overpower your logical thinking and it becomes harder to keep your cool.

Increase in Mental Health Problems

When you have burnout or overwhelm, you might notice that your other mental health disorders are also getting worse, like anxiety. Never ignore mental illnesses that seem to be getting worse, whether you are getting them treated or not. 

Lack of Energy or Severe Fatigue

Have you noticed that it takes all your energy just to take a shower or get in your car to run simple errands? Among other things, this could also be a warning sign of burnout.

If you have ruled out physical reasons for the fatigue or energy loss, it is time to consider your mental health and see if you might leading toward burnout. There are some practical ways to deal with your burnout.

No Interest in Social Activities

You might also find that you don’t have much interest in anything you used to enjoy. This can apply to relaxing at night and watching TV, reading, spending time with friends, or creative projects.

Keep in mind this can also be a warning sign for depression, and many people experience both depression and burnout at the same time. 

Finally, remember burnout does not need to be a life sentence. It can feel insurmountable, however it’s your body’s way of telling you that something needs to be fixed.

Categories
Anxiety/Stress Mindset/Strenghts

Pandemic Struggles: Are You Always Afraid Now?

Feel like you’ve been riding a rollercoaster since the coronavirus arrived in 2020?

For most of us, the pandemic has been something we have never experienced before. The coronavirus has turned life upside down for those who have not been directly affected, and worse for those who have. Our normal routines and way of living has changed and become unrecognisable in many ways.

Public health actions, including social distancing, health safety measures, closure of business, parks and even beaches have caused fear and anxiety for many of us.

We have had a lot of unknowns to deal with and many of them are out of our hands, causing us a sense of powerlessness to deal with them. Economic insecurity, inability to go to a gym and exercise as well as changes to the fabric of normal life in America. 

Are you always afraid now? 

If you answered yes, then know that you are not alone. We are surrounded by uncertainty – about the future and about our health and wellbeing.

As human beings, we need to feel some sense of certainty and a normal way of life. We want to feel safe. It is also very important for humans to have some sense of control of their lives, health, and overall wellness. Of course, uncertainty about the future and fear can lead to anxiety, stress feelings of powerlessness.

Key Ways To Protect Your Sanity 

Uncertainty is an unavoidable part of life. Life changes in an instant. That can be extremely difficult to get your head around and accept. Anxiety is normal at this time. Worry that life may not ever go back to the way it was pre-pandemic. The truth is who knows. Check out these tips to stay positive and cope. 

What Is Good? 

It’s not the bright side but the good stuff. No matter how small. Time with family or pets. Maybe it’s time to relax, or work on an art project, or write a book.

Finding gratitude for anything you have in your life is key. Gratitude promotes mental health and a more positive outlook in general which is amazing for your mental health. 

Set A Schedule

So, your daily routine was lost months ago. So, let’s take a minute and make a new one. Grab a calendar or a notebook. Use your phone if you have to. Create a schedule for yourself.

This can be for work, school, or personal projects. Having a structure to your day helps you have meaning, purpose, and encourages productivity. This can bring peace and structure to your life. 

Connect

Connect with friends and family using technology. Social media, video conferencing and phone calls will help you stay connected to people you care about. Social isolation is avoidable by reaching out.

Connecting with friends can help take the fear out of the pandemic, or at least reduce it. Reach out to them rather than sitting waiting for them to call you.

Self-Care Tips To Fight Fear During The Pandemic

Self-Care Practices:
  • Meditate or do yoga
  • Take a hot bath to relax
  • Journaling – Writing out your feelings is a great outlet.
  • Go on a hike or get some fresh air.
  • Spirituality Practices
  • Listen to calming music
  • Avoid too much time front the screen listening to negative news stories.

You are the captain of your life. Implement fear busting habits. The pandemic life is scary for everyone, but keep in mind that you are not alone and there is a lot of support out there for you to take advantage of.

Staying healthy, optimistic, and taking care of yourself are keys to healthy well-being.

Seek out and create a life filled with balance and good health. Using some of these practices will help you develop techniques to combat fear and improve your overall health. You can avoid being afraid all the time during the pandemic. 

And remember, there is help available for you if you need it. Just talking with someone can be reassuring and can go a long way to reducing your anxiety. You can schedule a free clarity call with Ally right here – take the first step towards getting your life back on track:)

Categories
Mindset/Strenghts

Practicing Gratitude When You’re Stuck In Negativity

Practicing gratitude and focusing on positivity is easier said than done. Especially if you are struggling with anxiety and depression. If you ever find yourself spiraling into the deep pit of depression then get help if you need it.  There’s nothing wrong with talking to a counselor or getting therapy. It’s the smart thing to do. 

When things aren’t quite that bad, there’s a lot you can do to get yourself unstuck from all that negativity.

Getting Unstuck

Start by acknowledging them and putting them into words. How exactly do you feel? Is it anger or annoyance? Frustration or disappointment? Try to be specific. Dig deep.

Yes, it can be painful and some people prefer to avoid thinking about these feelings, but the first step to getting yourself unstuck is determining exactly where you are emotionally. 

Once you’ve identified the feeling, you can start to work on discovering what caused them. Sometimes the answer is obvious. Other times, not so much.

In either case, I encourage you to dig deep because often the obvious answer isn’t the real root cause. Yes, you may be mad at our spouse for running up the credit card bill, but if you dig deep, you may discover that there are some underlying core values that don’t align between the two of you. 

Resolving Negative Feelings

Once you find the true reason for your negative feelings, you can start to work to resolve them. What that looks like will vary from case to case. The important takeaway here is that it gives you something specific and meaningful to do.

You no longer feel out of control or helpless. It’s something you can work with and that alone will help you think more positively. 

In addition, it allows you to distance yourself a little from the negative feelings. You may still be upset with your spouse, but it also gives you the space to remember everything you love about him or her. It gives you the space to act outside of the negativity and have a good relationship while you work things out.

And sometimes, it may give you the mental space you need to realize that it is up to you to decide if you want to continue to dwell in the negativity, or choose a route of forgiveness. You can’t change everything or everyone.

The Path To Positivity

Sometimes your path toward positivity is to acknowledge your negative feelings and then let them go. 

Of course all of this is easier said than done. A journal can be a great tool to help you along the way. Try talking to a close friend or confidant when you feel stuck and you can’t see a path towards positivity. An outside perspective can give a lot of clarity. Meditation can be helpful as well. 

Last but not least, surround yourself with positivity.  Get outside and enjoy nature. Spend some time helping others. And don’t forget to remind yourself regularly of everything you have to be grateful for.