Categories
Anxiety/Stress Mindset/Strenghts

Ways to Rest When You Deal with Burnout and Overwhelm

When people talk about mental health, you might assume it is only about severe stress or mental illnesses like anxiety and depression, but it can also be about your general mental state at any given time. This includes if you are overwhelmed in your life and facing burnout. 

It is just as important to rest when you have burnout as if you are dealing with a diagnosed mental health condition. Here are some tips for figuring out how to rest your mind and body.

Find Your Stressors

Before you can figure out how to get more rest when dealing with burnout, you need to first understand what is causing the overwhelm or burnout in the first place. This is in the form of your stressors or triggers.

A stressor or trigger is something that is causing you to feel more overwhelmed or anxious throughout the day. 

Is something in your life different right now?

Maybe your loved ones have been more demanding, you aren’t taking enough breaks, or work has gotten chaotic.

It can be anything from your job to your home life to the people you are around. Something as simple as falling behind on your daily journal can trigger burnout because you don’t have those few minutes to unleash all the thoughts in your head and stop obsessing over them.

Take a Break From Work if You Can

While this is not always an option, try to take a break from work in whatever form you are able to. This is of course a privilege not everyone has, but if you do, take advantage of it.

Take a mental health day where you don’t even think about work and might even get out of your house for a day. Take a long weekend or go on a short trip. 

If this isn’t an option, then try to lighten your work load. Figure out if you have any work tasks that can be delegated to other people, or if you can move your schedule around to have a few days a week that aren’t quite as hectic.

Learn How to Say No

Learning how to say no is a beautiful thing, and can benefit you in so many ways, beginning with helping you to rest from burnout. This might be personal obligations or people in your life who are always asking you for help, or work being more demanding. Burnout can happen in such subtle ways, where you think you’re just helping out a friend and don’t realize how much it is impacting your own life.

Find Ways to Practice Daily Self-Care

Self-care doesn’t need to be overly complicated or cost any money. It can be as simple as going for a walk after dinner, sitting in your office with the door closed during your lunch break, or reading a book in the evenings instead of watching TV. 

Categories
Mindset/Strenghts

Why Do You Need a Mental Health Routine?

A daily mental health routine is one where you are able to focus on yourself, practice some self-care, and reduce stress while also working on that work-life balance.

It might sound like a lot and it is, but if you stick to a routine, it will turn into daily healthy habits you don’t even have to think twice about.

Here are some of the top reasons you should consider creating a mental health routine. 

It Helps Keep Your Anxiety Low

If you have an anxiety disorder, your routine is not going to cure it, but it can definitely help with those feelings of anxiety that pop up from your own bad habits. The routine you have each day can either help or hurt you, but often it does both.

You might think that jumping on social media first thing in the morning is helping you get it out of the way before work, but this is probably increasing your anxiety and stress.

With a mental health routine, you can create a healthier morning routine that gives your mind a break and lets you wake up slowly without all that social media noise. 

Manage Your Daily Stress

In addition to helping with anxiety, having a mental health routine can also reduce your stress. Just think of how much stress you add to your day simply by not getting everything done, not being aware of what you need to do, or having a poor work-life balance.

This is even more important if you work from home, but any profession needs some structure.

With your daily routine, it is not just about your morning routine, but the different habits you have throughout the day.

From choosing to eat lunch outside instead of in your office to fitting in some exercise, you can add these little habits that are good for your mental health and reduce stress at the same time.

Build Strong, Healthy Habits

With a mental health routine you commit to every day, it includes healthy habits that aren’t just good for your mind, but your body as well. It is not uncommon to add healthy habits that are amazing for your overall wellness.

For example, many people have started adding yoga or morning stretching to their wakeup routine. This reduces stress and anxiety, helps you get a healthy start to the day without too much intensity, and also helps improve your physical health as well.

Categories
Anxiety/Stress Chaos / Upheaval Mindset/Strenghts Self Care

6 Ways to Protect Your Mental Health During a Sudden Upheaval

You thought you were doing ok. You likely were. You’d faced several challenges already, and came out on top. 
Then it happened—a sudden upheaval. In an instant, your entire world changed, and you were called upon to react to a situation which sapped your energy, drained your resources, and left you feeling as though mentally, you’d just taken a battering.

It can be difficult to bounce back from such a tough scenario. Some work may be needed in order to protect your mental health during the upheaval.

Let’s look at some ways to accomplish this.

Be Unsettled

When you’re caught in the chaos, it’s normal to feel like you don’t know which end is up. You can’t possibly know all the answers, or the next best step when you’re still coping with the realization things have gone horribly wrong. You need to give yourself a break. 

 

Get in the Moment

What’s going on right now? When upheaval strikes, it’s normal to start worrying about a lot of long-term ramifications. Yet, worry can put you into an anxiety loop very quickly. To avoid this, it is helpful to deal with what is immediately in front of you first. Try mindfulness or meditation to put yourself back in the now.

 

Slow Down

Speaking of doing what’s in front of you, sometimes it can feel very overwhelming to push yourself back into motion. Try taking things in short bursts instead. Do the next thing in front of you for five minutes. Then take a breath, collect yourself, and do it again. Soon you’ll regain your momentum.

 

Accept Your Emotions

We can be hard on ourselves when it comes to what we ‘should’ be feeling. Here’s where it’s essential to feel exactly what you’re feeling right now. There is no right or wrong here. 

 

Get Support

Don’t go it alone. Isolation leads to anxiety and depression. Reach out to your friends and family. Talk to them about how you feel. They are your tribe. They’re there for you. Allow them to help.

 

Give Yourself Time

Not everything goes according to a specific timeline. You’ll drive yourself crazy if you think there’s a specific time you need to be done grieving or being angry about something. Truly, you need to do you. Take the time you need to feel all right. 
The good news? You can and will be ok so long as you stay the course and do the work to protect yourself. But even if you find you can’t, that doesn’t mean all is lost. Sometimes we all need a little help to sort this kind of thing through. It’s ok to reach out to a friend or even a counselor to help get yourself back on track.

Don’t go it alone! 2020 has been a rough year for all of us, reach out to me here – I would love to help!
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