Tag Archives | stress
Fire flame

13 Warning Signs That You May Be Burned Out

By on January 30, 2012 in Life Balance, Sanity Savers

Fire flame

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Burned out, stressed out people have become so commonplace that we hardly pay attention to the signs anymore. But that is a serious mistake. Burn out has a tremendous impact on both your physical health and mental well-being.

The first step is learning to recognize the signs. We often dismiss them. We are just dedicated to our jobs or honoring our commitments, or even being a good parent, child, or friend. That is merely a lie we tell ourselves so that we can keep doing what we have been doing.

Stop doing that to yourself. Be aware of the signs and take heed.

Some common warning signs, though there are many others:

  1. You don’t take a lunch away from your desk
  2. Either the quantity or quality of your sleep has deteriorated.
  3. You frequently forget where you put things, or what you are supposed to be doing.
  4. You are distracted when involved in a conversation.
  5. You can’t remember the last time you took time for yourself.
  6. You are exhausted all the time or have no energy.
  7. You have become irritable and impatient much of the time.
  8. You experience frequent headaches or stomach upset with no discernible reason.
  9. You work long hours and don’t take time off.
  10. Alternatively, you call in sick or come in late frequently.
  11. You have lost motivation and interest in your job, hobbies or family.
  12. You are always on, afraid to shut off your electronic shackles.
  13. You feel like you are juggling and most of the plates are crashing.

When you see the signs, pay attention. Take a step back and realize that you must make some kind of change. Sometimes it is a small change and sometimes it can be a complete overhaul. If you do not do something, your body will eventually force the issue.

Have you experienced burnout? Have you taken any steps to change your stress levels? Any signs I missed?Enhanced

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10 Minutes to a Lower Stress Life Series: Reducers to the Rescue

By on January 25, 2012 in Happiness, Life Balance, Personal Growth, Sanity Savers

 

Photo by JFPescatore (CC BY-SA 2.0)

While we have acknowledged that stress cannot be avoided all together, there are some practices we can employ while in the throes of life stress that can bring our stress levels down and minimize both the short and long-term effects of stress on our bodies and minds. Again, these are different for each person; what might be work for one, doesn’t work for another. The key is in knowing what they are so that you can take them out of your little bag of calming tricks when you need them most and get back to a better life balance.

Lower Stress Strategy: Employ your stress reducers.

Stress reducers are practices that we can use in the moment of, or directly after, a stressful situation. These actions that can help to calm and bring your stress back down to a manageable level so that you can get on with the rest of your day and not get stuck in the stress cycle.

Take 10 minutes to list 5-10 strategies (more if you want) that reduce or short-circuit stress.

Some of my stress reducers:

Petting my dogs – The touch and rhythm of the action, coupled with the affection soothe my angry beast.

Listening to music – Surprisingly, the genre doesn’t matter. Classical, rock, blues, it all works for me.

Fresh air – Stepping outside or even opening the window release tension and bring me back down.

Deep breathing – This is talked about all the time, but it really works. A few minutes of deep slow breathes lower my heart rate and blood pressure.

Running – I love walking and yoga, but they do not work for me after stress has occurred. I need to get my blood pumping and burn off the stress.

Looking at pictures of my children and grandson – The smiles and simple enjoyment of life, the reminder of love and the bigger picture help me to put things in perspective.

What are your reducers? Care to share…

In the rest of this series on lowering stress, we look at more strategies to reduce stress and how to avoid it before it starts.

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English: Jump! Deutsch: Spring!

10 Minutes to a Lower Stress Life Series: Eliminate the Amplifiers

By on January 23, 2012 in Life Balance, Personal Growth
English: Jump! Deutsch: Spring!

Image via Wikipedia

Volumes have been written on how to de-stress, lower stress and eliminate stress, yet we continue to have higher stress levels than ever before. The truth is that we can’t completely stress-proof our lives and we shouldn’t. Some stress is good. It keeps us moving, helps us meet deadlines, and sometimes alerts us to when it’s time to step back. However, when stress takes over, life loses its joy, work is no longer satisfying, and relationships are just another burden to carry.

It doesn’t have to be that way! There are a few simple things we can do to lower our stress levels and get back to a better life balance and a higher quality of life. Here’s my disclaimer: While it may be simple, it isn’t necessarily easy. That part is up to you.

We do not have to be a victim; we do have some power to forestall stress to a certain extent. We often unknowingly cause of our own tension, by exposing ourselves to people, things, and atmospheres that exacerbate our stress levels. I call these amplifiers. Amplifiers are things that either trigger stress or elevate it. These are different for each person; what might be an amplifier for one, might be a reducer for another. The key lies in knowing what they are so that you can eliminate, minimize, or at least prepare yourself for an elevated stress reaction.

Lower Stress Strategy: Identify your stress amplifiers.

Take 10 minutes to list 5-10 things (more if you want) that amplify or trigger stress.

Some of my stress amplifiers:

Watching the news – I still know what’s going on in the world, but watching the news causes negativity and anxiety for me.

Disorder – I need order. Piles, messes, unfinished projects all distract and agitate me so that I can’t function.

Chaos – Being in the middle of a busy, hectic atmosphere (too much activity, multiple conversations, etc.) spikes my stress and tension levels.

Complainers – I really have no tolerance for people who complain and whine instead of taking action. Drives me nuts. Enough said.

Ambiguity – I feel an underlying sense of unease when I don’t have clarity. I need specifics; times, expectations, rules, processes, decisions. I need a clear path, not an open field.

Lack of sleep – This should be at the top of my list. Number one stress amplifier. If I don’t get enough sleep, I am a bubbling volcano, waiting for the slightest infraction to explode.

What makes this list will be a matter of personality type and preference. Your list is your own; whatever is real for you. What matters is that you know what affects you, causes you more stress, or sets you on edge. The extent to which you can avoid your stress amplifiers or at least be aware of their contribution so that you can consciously minimize them will determine the level of stress in your life.

What are your amplifiers? Care to share…

In the rest of this series on lowering stress, look for more strategies to reduce stress and enjoy a higher quality of life.

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Santa Claus with a little girl

How to Keep Your Sanity (and get stuff done too) This Holiday Season

By on November 25, 2011 in Happiness, Life Balance, Productivity, Sanity Savers
Santa Claus with a little girl

Image via Wikipedia

The holiday season is fabulous time of cheer, good will and a lighter mood for most, but it can also be stress-laden and overwhelming to many. It’s hard to stay focused in the midst of holiday shopping, music, parties and revelry. It can also take a herculean effort to actually accomplish anything of substance at work while trying to juggle your extra family obligations at home.

What can you do?

Take some time for yourself – Yes, it may be tough, but you really do need to stop and catch your breath.

Set reasonable expectations – You cannot possibly accept every invitation and opportunity that comes your way. Don’t even try…and don’t feel guilty. If you can’t make it to the company party because Johnny has a school pageant, so be it. And if you just don’t have the energy to make 5 dozen cookies for the charity bake sale, then don’t commit to that. Don’t be a martyr. You can only squeeze so much into your day.

Pay attention to your health – Don’t use the excuse of a packed calendar to let your health slide. You will feel better and have more energy if you try to stay active and make somewhat healthy food choices. Instead modify if you need to. Swap out that glass of wine for eggnog. Cut back to a 20 minute walk at lunch if you can’t get to the gym after work.

Plan, plan, plan – Make a gift list, make a party list, keep a shopping list handy. Also, block out uninterrupted time for quiet, focused work. It’s more important now than ever to plan your day, your time and your most important tasks.

Lighten up. Try to have fun while you’re working and preparing for the holidays. Crank up the holiday music, put on your Santa hat and reward yourself with a cookie while you’re getting things done.

What is your biggest holiday stressor?

How do you keep yourself sane and productive? 

Question everything, move forward, enjoy the journey.

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Work Doesn’t Have to be “Labor”

By on September 5, 2011 in Personal Growth, Success

In honor of Labor Day, let’s talk about whether work really has to be “labor.” Maybe not.

Do you ever have those moments when you make a snap decision with no forethought or research; you just somehow know the decision feels right?

When that happens it seems so effortless to move forward. The task may not be simple or easy, but without all the mental questioning and angst it flows more easily.

We need to question our belief that decisions need to be hard…or stressful…that work or change must always be a “labor.”

If we know what we need to do and we just go ahead and do it without all the inner dialogue, we can be so much more productive and successful without all the unnecessary stress.

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A Hammock on a tropical beach.

Don’t Forget to Charge Your Batteries

By on August 3, 2011 in Life Balance
A Hammock on a tropical beach.

Image via Wikipedia

When’s the last time you did something just for you?

Be honest. I mean just for you, for fun or pleasure with no work pay-off, planned outcome, ROI or ulterior motive…

For most the answer is …uh…I can’t remember. Time alone, to de-stress, re-group and re-charge our batteries is crucial to our health and well-being. Even just an hour or two can have a tremendous impact on our mood, our productivity and our life satisfaction. It can be the simplest way to maintain our sanity in the midst of the crazy pace of life. And it’s considerably cheaper than any therapy or drug out there!

  • Get a massage or facial – to save money try a massage school or do a short chair massage.
  • Take the afternoon off to play hooky – window shop, play golf, go to a movie or steal away to a park with a book.
  • Take a walk or drive by yourself to get some peace and quiet – reflect and think or blast your music and sing (leave your phone at home or at least off.)
  • Treat yourself to a fancy drink or pastry at a café that you never have time to visit.
  • Take a nap – in the hammock or at the beach is even better.
  • Take a yoga class – or Tai Chi, Karate, Zumba or some other activity you’d like to try.
  • Take time for a hobby that you enjoy  – photography, art, wood-working, sewing, cooking, dancing, fishing, whatever makes you smile.

Do something for yourself. It doesn’t need to be expensive or difficult. It just needs to allow you an hour or two to slow down, step  back, take a breath and enjoy life.

Otherwise, what’s the point…

 

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Overwhelmed? Stuck? Stressed? Try This Simple Strategy

By on June 17, 2011 in Sanity Savers

We all feel overwhelmed occasionally…some of us more than others. And by us…I mean me, though it probably applies to many of my readers as well.

It’s the new way of life on the 21st century isn’t it?

I’m not going to tell you that I can cure the insidious attacks of overwhelm and manic busyness that we so often fall victim to. I would however like to share a very simple strategy that has worked for me…at least it works when I remember to use it.

You can use this strategy any time you feel stuck, stressed or unable to focus, have thoughts swirling round and round in your head or just can’t figure where to start or what to do next.

Trust me. It works. And it’s very easy.

I call it one of my Sanity Savers!

STOP

Step 1: Stop!  - Stop whatever you are doing; a few minutes won’t kill you. This stops the spiral.

Step 2: Take a breath – Just take one minute to take a few deep breaths. You can count to 10 if you wish (or use affirmations or mantras if that works for you.) I just breathe slowly in, hold it for a few seconds and breathe out. Repeat a few times. Simple. This lowers your stress and calms the mind. You think and act better with a calmer mind.

Step 3: Order – Briefly use just a few minutes to bring order to your “zone.” Only your immediate zone and only a few minutes. This is not the time to organize your whole house or office or even the entire room. Just look at what’s right around you and tidy it up. Do not sort through all of your piles, or scrub your kitchen sink. Just put away what you don’t need and straighten what’s left; this may be the top of your desk, your kitchen counter, your bed, your work table or even your car if you’re driving. Clearing your space focuses your mind.

 

Step 4: Pick – Choose one thing to do next. Just one. It can be a phone call, an email, a chore at home, a project you’re working on. It really doesn’t matter what you choose. Now that you’ve regrouped, calmed your mind and cleared your space it’s easier to move forward. One step at a time.

It’s that simple, though it’s not always easy.

Remember…Life moves ahead one thought, one breath and one action at a time.

Do you have other techniques to share? What works for you?

 

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Are you Super Woman? (Or Superman)

By on May 4, 2011 in Personal Growth

I saw a bumper sticker awhile back that said, “I am woman. I am invincible. I am tired.” That sure sums up the way most of us live our lives. Who says we have to be perfect and do it all? Just because we can have and do anything we want does not mean that we must do everything! We especially can’t do it all at once. Cut yourself and your fellow man/woman some slack. Just stop the madness!

THE INBOX WILL NEVER BE EMPTY and THE TO-DO LIST WILL NEVER BE FINISHED!

But wait, aren’t we supposed to be trying to be more efficient, to get more done each day, to reach all of our goals. Well, yes, but… and it’s a huge but… We are not supposed to be working ourselves into a frenzied existence of poor health, unbearable stress, self-flagellation and discontent. THAT IS NOT A PRODUCTIVE LIFE.

Pace yourself. Take a breath. Have some fun along the way.

Kiss Super Woman goodbye! Let’s shoot for “Efficient, reliable, creative, hard working and fun, but not perfect” instead. Yeah, that’s what I’m shooting for. The cape was never really a flattering accessory anyway.

To get us started down the path here are some strategies we can use to make the shift:

  • Let go of the idea that you can do it all.
  • Ask for help! (Or delegate if you must.)
  • Be flexible – things come up, priorities change, plans fall apart.
  • Laugh at yourself – it’s a must.
  • Repeat after me – “I’m sorry, but no.” It gets easier with practice…lots of practice.

Come on, give it a try. What have you got to lose? Perhaps a little stress!

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Do We Even Know How to Saunter Anymore?

By on March 23, 2011 in Personal Growth

Generally I am lucky to barely even glance at the word of the day as I peruse my feeds, gadgets and daily morning intake of information. Today however, I was struck by the sheer audacity of the word. Saunter.

Saunter (verb) Walk leisurely and with no apparent aim.

Synonyms: stroll

Usage: The teacher watched his students saunter back into the school building after lunch, apparently in no hurry to get to class on time.

Yeah right… When was the last time you saw anyone saunter? Do we dare? Do we even know what that means anymore? This life, this world we live in, this culture of busyness we are immersed in does not allow for sauntering anywhere. Not at home, not in public, certainly not in the workplace.

Our children have never learned to stroll, as adults we never slow our pace, even the elderly retired folks I know seem to be in a hurry on their evening strolls. What has happened to us?

Perhaps we can’t return our lives to the slower, less stress-laden pace of yesteryear, but could we at least try it once in awhile?

This week, saunter somewhere, anywhere, just to show you can.

I dare you!

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Annoyance Triggers

By on February 4, 2011 in Personal Growth, Success
angry finger pointing

Inner nag

What are your “annoyance triggers?” What are the little things that bother you on a day-to-day basis? Do loud people or noisy places drive you nuts? People talking on cell phones in restaurants, when your inbox is full again, when people drive too slow or park their cars incorrectly? Is it the rudeness that abounds in today’s society or maybe those annoying soliciting phone calls that hang up just after the answering machine picks up? We all have them and they seem quite rational to us….

We don’t have to allow these minor stressors to affect us in this way. The first step is just to notice them, label them, and assess them if you will. Then take a moment to ask yourself if it is really the “thing” that annoys you or your reaction to it? If you have no control over it, then why do you give it so much power to dictate your mood? The trick is to not allow outside people or situations to sap your peace of the moment.

Life is filled with petty little annoyances. At work, at home, on the street, even with the people closest to us. When you catch yourself becoming annoyed try to re-frame the situation rather than allowing it to interfere with your attention and focus, whether it be on work, your family or enjoying the world around you.

When someone is rude to you, instead of getting irritated, try feeling compassion for them because they are probably unhappy and miserable. When you get those series of tele-marketer hang ups on your voice mail, be glad that’s not your job!

One of the keys to a happy, productive and peaceful life is to not allow other people or situations control your attitude and attention. Breathe and let it go.

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