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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?

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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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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.