Don't Be Afraid to Make Some Big Changes

Let's imagine that you have a clean bill of health and have just finished your first 5k marathon after training for the last two months - Go YOU! You've lost a bit of weight along the way, and have had some very meaningful experiences with your friends and family. All this and you still feel tired, as if something is just off.

It might be time for some big changes.

When you feel chronically overwhelmed with life and just can't seem to come out of the funk despite all your genuine efforts, the answer may be change.

Change what?

  • Careers
  • Houses
  • Friends
  • Focus

Start small, end big.

If the thought of making a big leap to change your lifestyle seems too scary, start small. Instead of putting your house on the market, paint a room and redecorate. See if the change is enough to improve the way you feel. If not, ask to view some local homes for sale and see if the excitement of changing addresses grows when you get a look at what's on the market.

Once you have made some small changes, work...

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Still Feeling Tired and Burnt Out? It May Be Time for a Physical

An apple a day may keep the doctor away, but sometimes your doctor's advice is the very thing you need to overcome fatigue and burnout. If you have been taking your self-care practice seriously but you still aren't experiencing any relief, it might be time for a physical.

In the field of psychiatry, the first thing a Psychiatrist requests that new patients do is get a physical. This is because many symptoms of mental distress can have a physical cause. It isn't wise to start treating a symptom of depression, fatigue, or burnout from a cognitive perspective if the underlying issue is a physical one.

A doctor can run blood tests to check on your organs, hormones, and other vital aspects of your health. Additional tests can be administered to eliminate possibilities of other physical issues that can manifest as fatigue.

Here are a few common culprits of low energy and fatigue:

Vitamin and mineral deficiencies - It is possible to experience fatigue due to vitamin and mineral...

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How a Little Exercise Can Help with Fatigue

Each afternoon, the fog creeps in. Not the kind you see on a mountain or next to the sea - the kind that creeps into your mind and zaps away your energy. Reaching for a latte and candy bar is one option to boost your energy, but there are better ways to re-energise and face the rest of your day.

It might seem like the best thing to help you recharge would be to take a nap. While most adults don't have the privilege of a midday nap-time, luckily a little bit of exercise can also recharge your empty batteries and get you through the afternoon slump.

Here's how:

  • Exercise triggers chemical reactions in the brain that release endorphins (natural mood-boosting energy) to restore and refresh the brain.
  • Exercise can be a form of meditation. The repetitive movement and focus on your breath creates a meditative mindset that refreshes the brain and creates energy.
  • Exercise raises your heart rate. This blood flow increases the oxygen supply in your brain and wakes you up.

When the...

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Meditation & Yoga Can Help You Come Back Refreshed & Energised

There was a time in the when meditation and yoga were stereotyped only as an aspect of "alternative lifestyles," assumed to be "hippy-dippy" activities for zen-fixated people chanting "ohm" and eating restrictive diets. Outside of the cultures in which they originated, the practice of meditation or yoga was considered esoteric and slightly weird. Now, those times are over.

Meditation and yoga are so commonly practised now that you can find local yoga studios in most towns and cities and multiple meditation apps on your smartphone. What caused the perspective to shift, and what's all this hype about? Well, they work!

As with most ancient practices, there is a reason they have lasted millennia across many cultures - they are effective and they can help. Our Western culture has been late to the party, but that's ok: there's enough mindful self-care for everyone!

Meditation and yoga, though different in from and practice, complement each other in multiple ways to restore, refresh,...

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Keep a Journal to Find the Root Causes of Burnout & Fatigue

journal journaling Oct 25, 2019

Journaling is a wonderful tool for capturing thoughts, exploring gratitude, and expressing our inner feelings - but did you know it can be a valuable research tool as well? Sometimes our fatigue and sense of burnout can be so all-encompassing that we don't have the perspective we need to see the root causes. Journaling can help.

Journaling over time can expose elements of our fatigue and burnout that may go unseen day-to-day. Let's look at some ways to use journaling to spot root causes of fatigue and burnout.

Bullet journals - Bullet journals are formed from snippets of information that are easy to capture. Creating a system of symbols or short phrases that correspond with various feelings is one way to track your day.

Handwritten journals - Blank-page journals that have no set structure are perfect for expressing free-flowing thoughts and writing whatever comes to mind. Having no set structure for this process allows creative and subconscious-driven content to flow.

Prompt...

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Pay Attention to How Tasks Affect Your Energy Levels

We all have things we need to do. Some tasks cause you to get excited and give you energy, while some tasks are draining. Paying attention to your tasks and how they affect your energy and mood will help you set a routine and schedule that maximises your energy and gets those things checked off your to-do list.

Have you ever thought about how different tasks affect your energy? Are light bulbs going off in your head and you're finding yourself nodding in agreement?

When we love to do something, it can give us energy and motivate us. When we don't love it, we can become resistant and start to feel tired and avoidant. Despite how we feel, our necessary tasks must be completed - so it's best to find ways to set ourselves up for success!

Spend some time observing how your tasks affect your energy levels and consider one of these helpful philosophies when tackling your to-do list. There are three main ways to approach tasks, depending on your natural energy flow: Incremental, descending,...

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The Physical Side of Burnout & Fatigue

It doesn't take a rocket scientist or psychiatrist to tell you that there are physical symptoms that come along with fatigue. You may be experiencing both obvious and not-so-obvious symptoms. Feeling tired is common even in the healthiest of people, but burnout tired is magnified by multiple issues co-mingling together.

Let's look at two lists: obvious physical side effects of burnout and fatigue, and some not-so-obvious signs.

Obvious:

  • Weight Gain
  • Weight Loss
  • Insomnia
  • Oversleeping
  • Irritability
  • Anxiety
  • Physical Pain

Not so obvious:

  • Hair Loss
  • Digestive Issues
  • Skin Rashes
  • Adrenal Fatigue
  • Memory Loss
  • Feelings of Isolation
  • Chronic Illness

Did you recognise any of your symptoms on either list? Truth is, there are even more items that could be listed and attributed to burnout. By the time your body is reflecting the symptoms of burnout, you are at a point where you will need to take significant action to get things back in order.

Be honest with yourself about your level of fatigue and...

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Making Time for What You Love to do Avoids Burnout

find time hobbies time out Oct 22, 2019

The busier your life is, the less time seems available to set aside for things you love to do. Whether you are an overachiever or simply overbooked, your pastimes and hobbies are usually the first to go when time is a scarce commodity.

Believe it or not, adding to your list of things to do can alleviate and prevent burnout - provided you are adding an activity you like and enjoy.

Giving yourself permission to do the things you enjoy replenishes your happiness and restores your sense of self. Being able to engage in an activity that you love builds confidence, centres your focus, and reminds you that your life isn't just about work, family, or [insert-obligation-here].

How do you find time to do more of what you love when you feel like every minute of your day is booked solid?

Multi-task: Find a way to incorporate your hobbies into the activities you are already responsible for.

Here are some examples:

Activity you love:

Reading - Sync Audible and Kindle and listen to the newest...

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Helping Your Family Avoid Burnout

Our families are busier than they have been in any previous generation. It is typical for many families to have two working parents, or a single working parent with no backup source of income. Families generally have children who attend school either within or outside of the home, and piggy-back school hours with extracurricular activities designed to "enhance" their childhood experience. Additionally, families often attend some form of church and engage in social activities that stretch their time even further.

The pressure that children face to do well in school, sports, and other activities is magnified by the nature of their goals. Kids who want to compete in sports, ensure their enrolment in college, and build skills relevant to an ever-evolving world often find themselves overwhelmed with studies, practices, and participation requirements with demands equivalent to those of a full-time job.

Under so much stress and with everyone being pulled in many different directions,...

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The Art of Saying No & How it Can Help Prevent Burnout and Fatigue

Are you a "yes man (or woman)"? Do you confuse "saying yes" with being a good person? Do you locate your worth and value in the qualities of being dependable, easy to work with, and accommodating?

If you are always saying yes regardless of the toll it takes on you to keep those commitments, you may be setting yourself up for fatigue that could lead to burnout.

No one wants to let others down, but it is a misconception to think that saying no is selfish or irresponsible. Being asked to take on a task by someone else is a request, not and order. If you are truly unable to help them, then there will be another solution out there for them to find.

There is an art to saying no and staying in a state of peace as you do it. Learning to gently say no and remain unharmed by the fallout of another's disappointment will ultimately keep your energy, sanity, and schedule protected for the important things you need to be able to say "yes" to.

Here are some Pro-Tips for the art of saying no and...

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