What is burnout?
According to the Canadian Mental Health Association:
“Burnout is a state of emotional, physical and mental exhaustion caused by excessive and prolonged stress. Burnout in the course of employment can make one feel emotionally drained and unable to function in the context of work and other aspects of life. Burnout can reduce productivity and can lower your motivation and cause you to feel helpless, hopeless and resentful.”
Basically, burnout is the result of high stress or a heavy workload which takes a toll on the mind, body and spirit.
For me I know I'm burned out or approaching burnout when I’m unable to sleep, feeling overwhelmed, my anxiety is high and I have no energy. It’s definitely a thing. And it could very easily trickle over into other areas of my life if I'm not careful.
Burnout can happen at any point in your career and several times throughout. It could be a result of a job or career that's not in alignment with your value system or spirit or it could be a situational thing. Let's hope its the latter. You may need to do some work on this and figure out the root cause. And I encourage you to take the steps necessary to get in alignment.
But in the meantime here's how I get back on track if burnout is showing up in my life.
I reclaim my power and stop leaking energy. I stop being reactive and operate from a place within my control. I stop wishing things will change. I remind myself I am only one person and that I can say ‘no’ (Tip! “No” is a complete sentence). Here are the top power drainers: perfectionism, procrastination, prioritization, people pleasing and pouting (also known as complaining, wishing, hoping and waiting...).
I check in with my belief & value system. This one is hard for me and sometimes I have to do some reflection. Here are a few things I ask myself to make sure I have this in check and to know I’m not fighting against fear (fear of pissing people off, fear of messing up, fear of changing anything). Is this situation touching on any limiting beliefs I have? Does this align with overall personal objectives and career objectives? Do I need to do work in this area to become unstuck? What do I need to do to remove the beliefs that no longer serve me?
I get curious. Meaning I take on new tasks with a spirit of interest and engagement. This leaves the fear and frustration in the rear view mirror.
I embrace strategic laziness. ;) No really. This is less about time and more about energy. I need rest, my body and brain need rest. Rest and laziness allows me to shift from being busy to being productive. I am a better person and a more creative person when I rest.
I get expert help. You all know I do this in my personal life, but I do this in my professional life too. The skills I learn actually transfer to all areas of life really. Remember your brain hates change. Life is short and my ability to provide an income for my family shouldn’t cause stress in other areas of my life. Afterall, the goal is not to prepare to live, but to live.
Think about all the factors that can interfere with a good night's sleep — from work, stress, and family responsibilities to unexpected challenges, such as illnesses. It's no wonder that quality sleep is hard to come by. And I don't know about you, but when I don't have a great night of sleep, EVERYTHING is harder. People, tasks, people.... ;)
While you might not be able to control the factors that interfere with your sleep, you can adopt habits that encourage better sleep. Here are six simple tips that are super helpful!
Set aside no more than eight hours for sleep. The recommended amount of sleep for a healthy adult is at least seven hours. Most people don't need more than eight hours in bed to achieve this goal.
Go to bed and get up at the same time every day. Try to limit the difference in your sleep schedule on weeknights and weekends to no more than one hour. Being consistent reinforces your body's sleep-wake cycle.
If you don't fall asleep within about 20 minutes, leave your bedroom and do something relaxing. Read or listen to soothing music. Go back to bed when you're tired. Repeat as needed.
Don't go to bed hungry or stuffed. In particular, avoid heavy or large meals within a couple of hours of bedtime. Your discomfort might keep you up.
Nicotine, caffeine, and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night.
Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Exposure to light might make it more challenging to fall asleep. Avoid prolonged use of light-emitting screens just before bedtime. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Doing calming activities before bedtime, such as taking a bath or using relaxation techniques, might promote better sleep.
Aromatherapy... Check out this post on our family faves for sleep.
I mean chasing kids around and keeping them alive doesn't usually lend much time for naps, but in case you have the opportunity... long daytime naps can interfere with nighttime sleep. If you choose to nap, limit yourself to up to 30 minutes and avoid doing so late in the day.
If you work nights, however, you might need to nap late in the day before work to help make up your sleep debt.
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, however.
Spending time outside every day might be helpful, too.
Try to resolve your worries or concerns before bedtime. Jot down what's on your mind and then set it aside for tomorrow. I know this is easier said than done but is what you aren't doing working now?
Stress management might help. Start with the basics, such as getting organized, setting priorities, and delegating tasks. Meditation also can ease anxiety.
Nearly everyone has an occasional sleepless night — but if you often have trouble sleeping, identifying and treating any underlying causes can help you get the better sleep you deserve.
You may have heard me talk about this red juice with the funny name before but have you really taken the time to take a look at the benefits of this super juice? It's unlike ANY juice on the market. I like to call it "Ninja Juice" because of the Ninja powers I feel after drinking it. Kidding...kind of...
Exhausted? Not sleeping well? Hitting those afternoon slumps? This month I am talking all things energy, stress, and sleep!!
Today, I am going to dive deep into four ways to boost energy levels--naturally!
Read more...
