If you have felt burnout in 2020-21, congratulations! It means you’re human! For most of us, we need simple and inexpensive solutions to help us get out of the rut. Changes have increased our stress and made it chronic (Burn-Out!) which affects our responsibilities, relationships and outlooks. See if you have these symptoms of burnout and cheap solutions that don’t break the bank or require a vacation.
You may already know you have “burnout”.
If not here is a list of indications that chronic stress is building up and keeping you from the energy, happiness, excitement and possibilities life has to offer.
1. The first symptom is exhaustion. That drained feeling that even a great night’s sleep and a weekend won’t cure.
2. Cynicism. Having a lack of interest that turns negative.
3. Feeling useless. Feelings of lack of accomplishment and productivity.
4. Depression due to 1-3. There are 2 types of depression. Burnout depression is work or situation related. (A situation could be caregiving) Generalized depression is more of a whole life occurrence. (For more information on generalized depression read our blog on Anatomy of an Anxiety Attack.)
5. Job dissatisfaction. This creates absenteeism and many physical ailments.
6. Everything gets under your skin.
7. Trouble concentrating and forgetfulness. This can lead to disillusion and loss of idealism.
8. Sleep can be affected. This can create anxiety over-sleep.
9. Headaches can evolve or be enhanced.
10. Digestive system issues. Stomach and bowel pain because of immune system reduction.
11. Using food, alcohol or drugs to feel better can occur.
12. Increased blood pressure, heart rate that can damage the heart, brain, kidneys and liver.
13. Thirst and blurry vision are two signs of diabetes, which is also affected by stress.
14. Sick days pile up causing presenteeism (working while sick).
NOW THAT WE ARE ALL FEELING LIKE WE ARE BURNED OUT, lol, here are some Simple, Cheap and Fast solutions to overcome burnout (chronic stress).
1. Clear your mind. Take a meditation break. Sit quietly, close your eyes and focus on your breathing. This shifts the energy of our day and helps us bounce back from stress.
2. Get outside for a few minutes and sit in the sunshine or get some fresh air. Studies show this helps energy, improves memory and reduces anxiety.
3. Have a laugh. Find something funny to focus on, a joke, a funny animal feed on social media or talk to a friend that cracks you up. Laughter lightens the mood. Your brain can not tell the difference between a real laugh and a fake one. In a pinch make yourself laugh at yourself. Laughing stimulates the heart, brain, lungs and muscles. Laughter increases oxygen intake, releases endorphins (feel good hormones) and improves circulation.
4. Count what is good. Find small things to be grateful for today. Recount the positives in your life to change your outlook.
5. Wish someone well. This can help us feel satisfied with our own lives.
6. Take a walk in a neighborhood, park, mall, office or home. Even for 5 minutes or more changes the brain chemistry and can change the perspective of the moment.
7. Turn on your favorite music. Use music that lifts your spirit.
8. Check a small chore off your to do list. This can be changing a lightbulb or watering the plants. A small sense of satisfaction can fuel larger projects or just help feelings of accomplishment.
9. CONNECT. Call a friend, text a colleague, phone a relative. Feeling alone? Create a way to make a friend or friends and nurture the relationship in small measures. When we connect, we feel at peace, our happiness quotient goes up and we feel safe.
10. Eat a smart snack. Apple, orange, grapes and cheese, nuts. Did you know that cashews have tryptophan which assists in reducing depression?
11. Do a good deed. Open a door for a stranger, let someone in front of you in traffic, volunteer. Small tasks can make us feel good, build our esteem and increase our energy. The trick is to never expect anything back. When you are doing something for others, you are doing something positive for the chemistry in your mind.
12. Stretch yourself. Reach for your toes, stretch your neck, shoulders, lower back, hips and thighs. Try yoga poses or modifications (Google seated or beginning yoga poses or stretches), simple full body stretches from yoga to try are downward dog, mountain pose or cat-cow. This will lower stress and increase oxygen to muscles and your brain.
13. HUG IT OUT! As a hug deprived human being (the hardest part of “COVID-19” for me), I hug myself. When my husband is not around or I am in a social situation and can’t hug the person, I literally hug myself tight and show them and me a very squeezing hug with twists side to side and tell them I am hugging them. This creates warmth and laughter. I always feel better.
14. Give yourself a pep talk. You made a mistake? Here is what I tell myself, “Kari, you are superwoman, even she falls, she just gets up more gracefully, but you always get back up too!”
15. Write a thank you note. Don’t feel like thanking anyone? Thank yourself. Make yourself your best friend. Because you are worth it! You are worthy! You are going to be ok!
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