exercise, habits, healthy living, inspiration, lifestyle, motivation, positivity, relax, stress less, Uncategorized, yoga

Are You On The Verge Of Burnout

Assessing Your Need For Relaxation

It is kind of obvious once you have hit burnout, the exhaustion, lack of motivation, poor efficacy, and overwhelming doubts of whether you should even be at your job are hard to miss. But, if you are not there yet, perhaps the symptoms aren’t as obvious.

So what is burnout?
Burnout is the result of too much stress either from your job, a life situation, or even your personality. In the simplest of terms, burnout is absolute exhaustion, physical, mental, and emotional. 

It is a combination of symptoms that cause you to be much less effective at work, less happy at home, and if left unchecked could cause your serious health complications. Burnout can leave you anxious, depressed, unmotivated, and ineffective. The list of symptoms can be vague and sound like just life, but life isn’t supposed to feel like burnout.

The first things you will notice looking for burnout are the causes. You will experience poor work-life balance, poor job fit, mismatched values, lack of control, or a dysfunctional work environment that wear on your peace of mind and your sanity. At first, it won’t seem like much we have all muscled through hectic times, made it through, and not suffered any consequences. 

Then, the symptoms hit. They creep in quietly and gradually as the enjoyment drips from your job and then your life. Perhaps just a general air of negativity and apathy towards your everyday activities. You might just feel stuck or indifferent. But, soon you lose sight of your values and your ability to focus; anxiety, depression, and insomnia set in as your mental faculties deteriorate from the weight of the stress. 

Scariest of all, if left unchecked your physical health can begin to take the brunt of the burnout. You may begin noticing weight gain, frequent illnesses, various bouts of pain, high blood pressure, and an increase in the severity of existing conditions. 

With burnout being something everybody would live better without, how do we prevent the mental turmoil and physical deterioration? 

If you are beginning to experience any of the symptoms of burnout, consider reassessing your interests, skills, and passions and compare against current options. If you have good options, to move within your company or career path, these changes will be the easiest to make and cause the least amount of stress. Identify and manage your stressors as best as you can. 

Another thing you can do to lessen the effects of burnout on your health and your life is keep your own attitude in check. Find gratitude and enjoyment in your job and life, it could be your lunch break or the drive home. Just find something you can enjoy and look forward to through your day so it doesn’t feel like the deep dark hole. Making a conscious effort to change your attitude may buy you the time to make a change. 

Reach out and gather support around you. Friends, family, co-workers, HR, and professional help can all help you through the difficulties associated with burnout and decrease symptoms like depression that make the experience so much worse. 

Lastly, take time for self-care, it isn’t selfish. Getting the time to relax, sleep, and exercise can be vital to curbing burnout before it starts. The required amount of sleep, 7-8 hours a night, can nip exhaustion in the bud and help your concentration.
Exercise decreases pain and releases dopamine and serotonin to decrease depression and anxiety. 

Nobody wants to go in on Monday morning, but if you are feeling the effects of burnout and especially denying these feelings, you might need to assess your need to be proactive against burnout in your job and in life.
Yours in good health,
Elle 💋 

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cooking, family, habits, healthy eating, healthy living, lifestyle, stress less, yoga

Just Chill

Stress Management: 8 Stress Relievers for Health and Wellness

Stress is something we all face, many of us face different types of stress on a daily basis and it is well known that stress can have adverse effects on our health.

Managing stress is a great way to ensure that you maintain your health throughout your life time and there are many different ways you can learn to manage stress.

Stress Relievers

  1. Exercise

One of the best ways to manage your stress is to ensure that your body is getting enough exercise. Exercise has been proven to help maintain mental fitness along with physical fitness. Studies have shown that exercise is very effective in improving concentration, helps the body release natural pain killers and helps to ad in more restful sleep. All it takes is five minutes of aerobic exercise to help stimulate the mind and the body producing anti-anxiety effects.  

  1. Meditation

Meditation is another great way to manage stress in your life. One of the great things about meditation is that it is absolutely free! Meditation can actually reverse your stress response which will help to shield you from the effects of chronic stress. Meditation also helps you clear your mind from the things that are causing you stress.

  1. Journaling

Journaling is also and effective stress management tool, because it will help you to clarify your thoughts and feelings. Many people have found that through journaling they are able to come up with a solution to their problems just by seeing it on paper.

  1. Dealing With Mental Stress

One of the reasons mental stress occurs is when the mind is overly focused or concentrated on one thing, this is something typically seen at work. It is important to step away in order to restore balance and clarity and do an activity that does not require any mental concentration.

This can be a walk around the block, getting out in nature also helps quite a bit, being somewhere without noise, distractions and anything that entails the mind having to focus on something so that you can just “be.”

This is often referred to as “gelling” in slang terms and it can really do wonders to clear and refresh the mind.

 

  1. Deep Breathing

Deep breathing exercises work great to help people with stress management. It has been proven that when a person focuses on deep slow breathing they are able to trigger a state of relaxation and their body temperature actually raises. Deep breathing exercises are great because they can be used at any time during the day. You don’t have to worry about having somewhere to exercise or having your journal handy you can simply take a few moments and focus on your breathing.

  1. Music

Many people have also found that listening to music can help to reduce stress. Some prefer angry hard rock while others find that listening to soft classical music helps them to relax. One of the best things about using music to reduce stress is that you can listen to music while you go about your life and you don’t have to set a specific time aside for this type of therapy.

  1. Well Balanced Diet

Finally and probably the most important thing you can do to manage the stress that you face is to eat a well-balanced diet. Avoiding foods that contain caffeine or other stimulants is very important.

These stimulants actually cause the body to be less equipped to handle normal stress. But there are many food that you can add to your diet to help you reduce and manage your stress.

Best Foods To Reduce Stress

  • Walnuts
  • Turkey
  • Spinach
  • Salmon
  • Avocados
  • All green vegetables have all been proven to help the body function properly when dealing with stress.
  • It is also important to ensure you are drinking enough water!
  1. Get Away

If at all possible get completely away from the sources of stress. If it’s work, take a break or a short vacation. If it is the kids and the house, then get a sitter and have a spa day or “me day” where you do things you enjoy.

Choose an activity that allows you to unwind, and if that means turning off your phone and tablet and just watching movies all day, then feel free.

Bottom Line

In today’s world, stress cannot be avoided. We deal with it every day from many different sources but the good news is there are things that we can do in order to help us manage the stress we face so that it does not take a toll on our bodies.

If stress is left unchecked it can lead to many different health problems such as chronic anxiety, heart attack, high blood pressure, and depression.

Simply by following the tips that I have given you, you will be able to manage your stress and reduce the chances that it will cause you future health problems.

 

Yours in good health,

Elle

habits, healthy living, lifestyle

How Long Does It Really Take To Create A New Habit?

They say it takes 21 days to create a new habit.

 

That’s kind of a weird idea though, isn’t it? It doesn’t take that long to form a bad habit. And sometimes no matter how hard we try it takes us a lot longer to form a new habit.

So how long does it really take to create a new habit?

The answer is that it depends. It depends on your mindset and it depends on how big of a change it is from what you are doing now. If it is your habit to eat a bowl of ice cream at night and you switch from regular ice cream to a low sugar frozen yogurt version, it’s probably not going to take you very long to make that new habit. Giving up ice cream altogether though or cutting out all sugar on the other hand might take a lot longer.

When we ask that question, what we really want to know is how long do we have to tough it out before it gets easier. Is there a light at the end of the tunnel where we don’t have to try so hard anymore? In other words, when will this new behavior become automatic?

While it will be different from one person to the next and even from one habit to the next, there are a few things to keep in mind.

It’s easier to make a new habit than get rid of an old one. Be prepared to work a lot harder to give up checking your email every 2 minutes or snacking late at night. Whenever possible, try to replace an old habit with a new one. For example if you’re wanting to give up coffee, brew a cup of herbal tea in the morning and throughout the day when you would usually reach for your cup of Joe.

Habits will form faster if you stick to the same time and environment each day. Instead of going for a walk whenever, keep your sneakers next to the door and schedule your walk every day at 6pm, right after dinner for example.

A constant reminder of why you’re trying to change your behavior is also helpful. Remind yourself every day that you’re exercising so your body stays strong and you can go play with the kids or grandkids in the yard. Or put up a picture to remind you that you’re making frugal habits so you can one day purchase your dream home. Keep your reason why you’re changing front and center and then be prepared to stick it out. Yes it will take some time to make new habits and replace old ones.

But it will be well worth it in the end!

Hugs, Elle

 

 

 

family, healthy living, lifestyle, Uncategorized

You are great!

One of the most well known confidence building exercises is to list your own strengths and natural abilities. By looking at the list it can make you say “Wow, I really am good!” Another great way of building your confidence and getting in touch with how great you really are is to ask friends, colleagues and people who you know for feedback on your strengths and natural abilities.
Your practical assignment is to list 5 people who you know and trust for this exercise. Make sure they are from different areas of your life.
List them below:
  1. A FAMILY MEMBER
  1. A FRIEND
  1. A WORK COLLEAGUE 
  1. AN ASSOCIATE 
  1. A SOCIAL CONTACT
You might at this stage be feeling a little nervous about asking these people for feedback. Don’t worry, because you will be only asking for your strengths.
JUST GO FOR IT!
So, how do you go about it?
Well, below is a list of questions that I’d like you to ask to each of your list. I recommend that you meet or talk on the phone with each beforehand and explain the context of the exercise and then either ask them verbally or give them the questions and either fill in the sheet of paper or email you with their feedback.
They will feel honored that you have asked them and the feedback that you will receive will truly make you feel fabulous and full of confidence. Rightly or wrongly, we live in a society where other peoples’ opinions count to our self esteem and confidence. By completing this exercise you will get some really good insight into some of your strengths. Often you receive valuable information on the strengths that you didn’t even know you had!
EXTERNAL FEEDBACK QUESTIONS 
  • What do you perceive to be my greatest strengths? 
  • What do you like most about me? 
  • What do you value most about me? 
  • What three words sum up the positive points about me? 
  • If you needed help with something, what would you call me to help you with? 
After you have received all of the feedback it is now time to reflect on what has been written or said:
How do you feel about it?
Are there any surprises?
Do you feel confident about your abilities?
How can you use this information going forward?
How can you maximize your strengths?
If these people think you have these strengths, so do a lot of other people as well – how does that make you feel? 
What are the key insights you have learned?  What will you do now that is different to what you have done before?
Feel free to post your answers below I look forward to reading your progress!  Xo, Elle
healthy eating, healthy living, lifestyle, Uncategorized

Comfort Foods

Let yourself be silently drawn by the stronger pull of what you really love.

-Rumi

 

Think for a moment of a food from your past, one that makes you feel great after you eat it for no specific reason. Maybe it is macaroni and cheese, slow-simmered tomato sauce, ice cream cones or potato pancakes. Eating comfort foods (every now and then) can be incredibly healing, even though your rational brain might not consider it highly nutritious.
Food has the power to impact us on a level deeper than just our physical well-being. What we eat can reconnect us to precious memories, like childhood playtimes, first dates, holidays, our grandmother’s cooking or our country of ancestry. Our bodies remember foods from the past on an emotional and cellular level. Eating this food connects us to our roots and has youthening and nurturing effects that go far beyond the food’s biochemical make-up.
Acknowledging what different foods mean to us is an important part of cultivating a good relationship with food. This month when we celebrate lovers and relationships, it’s important to notice that we each have a relationship with food—and that this relationship is often far from loving. Many of us restrict food, attempting to control our weight. We often abuse food, substituting it for emotional well-being. Others ignore food, swallowing it whole before we’ve even tasted it.
What would your life be like if you treated food and your body as you would treat your beloved – with gentleness, playfulness, communication, honesty, respect and love?
The next time you eat your soul food, do so with awareness and without guilt, and enjoy all the healing and nourishment it brings you.