Step Ahead Life Coaching™

Tag: depression

Categories
Anxiety/Stress

Warning Signs That You Are Headed for Burnout

A woman in the bathtub with clothes on in Daytona Beach

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
Mindset/Strenghts

Practicing Gratitude When You’re Stuck In Negativity

man wearing blue dress shirt

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. 

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