Similar to setting a weekly rhythm, you can help prevent burnout by establishing habits and routines. Cultivating habits and routines that serve you well can make life a bit more effortless and stress levels lower.
A habit is a way of doing things that has become intrinsic and automatic. This means that accomplishing the activity is effortless and requires little to no mental energy to complete. Your habit of brushing your teeth is an example. You don't have to put much active thought into it, nor do you specifically mark the activity on your schedule to be certain you get it done daily. It just gets done.
A routine may take a bit of thought, but it is another repetitive activity that has become easy and effortless over time, freeing up more time for the things that require your mental focus and energy. Making your way through your local grocery shop is an example of a routine. You likely approach the shop aisles based on the items you need, and have memorised the general...
When preparing for takeoff, a flight attendant will guide passengers through the safety features of the plane. Important information is taught, such as where the exits are located, how to use the seat cushion as a floatation device, and what to expect should the cabin lose pressure. In the event of pressure loss, oxygen masks will descend from the ceiling and be available for use. The attendant explains that adults must place the mask on themselves before helping their children. This is an excellent analogy for self-care. Self-care isn't about being selfish by keeping resources from others. Self-care is all about taking care of your important needs so that you have the capacity to care for others without hurting yourself.
Self-care is the act of taking care of yourself in whatever way necessary to meet your needs and make a restorative impact for yourself in any area of your life. That may sound like a tall order, but active self-care is vital for preventing fatigue and burnout....
You probably already know how hard it is to focus on something. Focus issues are often the result of different things like boredom, lack of interest or even fatigue. Concentration can often be attributed by how motivated and interested we are in the task.
There are ways to deal with focus issues.
Supplements can help you when you are having focus issues. Vitamins like the B complex group, Biotin or vitamin H and lecithin all help improve your memory.
Eating the right foods can help you better focus as well since you will be getting the supplements from the foods to help with brain health. Foods like lean meat, beans, oranges, peanut butter and oysters.
Consult with your doctor if you find you can’t focus on any one thing for any length of time. Lack of focus can be a symptom of several different conditions, including depression. Get a thorough checkup to rule out any physical causes of your lack of focus issues.
When working on projects on your computer and online, make sure...
Being able to fly by the seat of your pants is an attribute that spontaneous people love. Unfortunately, it is also a common cause of stress, chronic fatigue, and burnout. Working without a schedule can place unnecessary stress on entire families, which can easily be avoided without having to lose your love of spontaneity.
Every week has a rhythm. It is generally accepted that Monday is the first day of the week, and that the week ends on Sunday. Some calendars based in certain religious faiths claim Sunday to be the beginning of the week. No matter where you begin or end your week, there is a rhythm and cycle that the week follows.
Within that week lies the plans for activities and various expectations that fall on you and your family. Sorting through those activities and expectations and finding a designated day of the week for them can help reduce stress and burnout.
Let’s take a look:
Everyone expects certain activities to be on the to-do list. Items like work, school, and...
"Stress" is a relative term as it relates to our life. Contrary to the popular phrase I'm too blessed to be stressed, we are often stressed-out more than we are aware of because it becomes a constant state of being. Stress leads to burnout, and the best prevention for burnout is self-awareness and taking action to de-stress regularly.
At some point in our lives, we morph from carefree children to stress-filled adults - adults who have expectations and demands that pull them every-which-way. It is not always possible or practical to completely remove yourself from every stressful situation, but there is always hope to build coping skills that diminish the impact that stress has on your life.
Each of us lives a unique life filled with unique experiences, so our stress relief needs are going to be unique as well. Here's how to craft your own tailor-made de-stress plan:
Identify what causes your stress- What is the culprit robbing you of your peace? Is it a person, an activity, or an...
Our smartphones are both a blessing and a curse. They provide us with constant connection to people across the globe and access to important information, all at the tips of our fingers. They’ve changed the world when it comes to efficiency and ease of access to data, giving more people more information than ever before. Smartphones can streamline business, make families safer, and have a wide range of uses outside of being just a phone.
Smartphone usage during the day is optimal, and while it can sometimes be distracting, it isn’t likely to harm you. Smartphone usage at night, however, has the potential to rob you of the sleep you need to function at your best throughout the next day.
The light that emits from your phone - the blue glow - has been studied by researchers and been found to disrupt the natural rhythm of your sleep/wakefulness patterns. Our bodies function in a cycle known as the circadian rhythm. This is the internal balance our body experiences between...
At any given time, our senses are being bombarded by distractions. Sights, sounds, smells: all kinds of sensory stimuli and intrusions on our minds, vying for attention daily. Being able to cut out distractions is a valuable tool that gives you the edge in avoiding and combating fatigue.
1. Be aware of the distractions. Many people go through life bumping up against sensory distractions, unaware of the impact it is having on them. A young boy would oftentimes get in trouble every time his family took him out for Chinese food. No matter how much effort his family put into setting limits for him and warning him to behave, he would always end up ruining the evening with an outburst. It turned out that the vibrant orange colour of the walls in their local Chinese restaurant was causing this small boy to become distracted and overwhelmed. The only way he knew how to let off the steam of his sensory discomfort was to act out.
Another woman found herself frequently feeling angry at...
Do you put a lot of value on outcomes and achievements? If you do, you may have a difficult time understanding the benefits of down time.
High achievers tend toward seeing down time as being too unproductive, or a literal "waste of time."
I assure you, it's not. In fact, it is a requirement to avoid burnout and fatigue.
Down time is designed to get you out of the fast-lane of life and onto the country back road. Down time allows you to experience the things you work so hard for, such as your family, your hobbies, your environment, and expressing your true self. Each day that you are working or focused on responsibilities, you can't fully be in the moment with those you are working for: yourself and your family. What's the point of all that work if you...
How do you feel about the quantity and quality of your sleep? If you are fighting fatigue and burnout, one of the first evaluations you should make begins in your bedroom. The quantity and quality of restful sleep you are experiencing is directly related to your ability to manage stress.
Sleep is our body's time to repair and rejuvenate itself from the damage accrued in day-to-day life. How we sleep is as important as our actual need to sleep. Being able to sleep in a safe and comfortable environment, free from distractions, is key to nurturing meaningful rest periods.
Here are three 'thieves' that rob you of quality sleep:
Inconsistent bedtimes - Do the demands of your day dictate when you go to sleep and what time you wake up? Working until the wee hours of the night and getting up before dawn aren't best practice for your well-being. Setting a designated bedtime and sticking to it will encourage you to stay focused and finish your work in the times you are awake. Pareto's...
How tired are you? Are you reading this post while you swig caffeine after a sleepless night with your smartphone inches away from your head, glowing in the night and alerting you to every post and comment made on social media?
Did you wake up to a to-do list overloaded with expectations and a family with more going on than the Kardashians?
It's no wonder we are so exhausted. We live in a time where we have more expectations and more to do than any previous generation. Most of the things that were designed to make our lives more efficient and our quality of life superior to that of the past are causing us to deteriorate mentally, physically, and socially. So much for the modern era of being able to do and have it all.
We are about to spend the next 30 days looking at burnout: what causes it, how to prevent it, and how to rejuvenate if we have pushed ourselves past prevention. Each day you will receive a new opportunity to better understand what burnout is, as well as the effects it...