Dealing with Burnout

Typically this time of year, we are left feeling the symptoms of burn out: stagnant, sluggish, depleted, and drained from the energetic nature of summer. Burnout is not always necessarily caused by overworking or a stressful job; there could be other factors at play. These could include your lifestyle, personality, perception of the world, or even what you do in your downtime.

It is common for any one of us to have days where we feel tired, overloaded, or under-appreciated, but if you’re feeling like this everyday — you are most likely burnt-out. Signs may be subtle at first, but long-term burnout can lead to insomnia, substance abuse, heart disease, high blood pressure, and vulnerability to illnesses like colds and flu.

So, how can you mitigate these feelings of burnout?

• Shift your Perspective: Changing the way you look at things will cultivate a greater sense of personal control. What parts of your life bring you joy? Trust in your ability to navigate

• Focus on Meaning: Pursuing tasks you find important allows you to be more present in your life. Connect your current task to a larger goal in order to shift your focus to why the work matters to you.

• Prioritize Mind-Body Wellness: It’s essential to take care of your entire being — mind, body, and spirit. Prioritize healthy sleep habits, movement, nutrition, and activities that nourish your soul and creative side, like meditation, journaling, painting, or yin yoga.

• Seek Out Connection: Finding connection and developing rich interpersonal interactions with others is so important. Often, socializing is the first thing to go when we burnout, but when we find our community, we’re able to offer each other support and advocate for solutions.

If you’re feeling burnt out and need support, reach out to us for a free consultation!

References:

Knight, Rebecca. “How to Overcome Burnout and Stay Motivated.” Retrieved from https://hbr.org/2015/04/how-to-overcome-burnout-and-stay-motivated?ab=at_art_art_1x1.

“Stress Management: Burnout Prevention and Treatment”. Retrieved from https://www.helpguide.org/articles/stress/burnout-prevention-and-recovery.htm.

Valcour, Monique. “Beating Burnout.” Retieved from https://hbr.org/2016/11/beating-burnout.

Managing Social Anxiety

How do we step back into a world after over a year of physical disconnection?

We’re starting to see businesses open their doors, employees have the opportunity to go back into the office after WFH, indoor dining is welcomed again, masks optional in some communities, social gatherings planned for summertime…

What’s ok… what’s not ok?

There can become a point at which anxiety makes people so uncomfortable when they are out of their ‘controlled’ (or safe) space — like what homes have been the last year. If you’re experiencing social anxiety, you may start to feel physically uncomfortable or sick, like something is crawling under your own skin. It’s easy to feel out-of-control as things start opening up — so much so that you would rather stay at home.

A socially anxious person may feel nervous, like they’re being judged or doing something judge-able. It’s important to stay grounded in knowing ourselves. Operate out of your values and allow grace, compassion, and forgiveness into your heart. What is your intention?

Ease into it:

Stepping back into the world can feel overwhelming. New boundaries may need to be imagined. If it is possible, remember that it is not required to grow quickly or all at once. If we go too quickly, it’s easy to feel rattled.

Talk about it:

Have a conversation with your loved ones and peers about your anxiety. Let them know you’re not ready — rather than feeling like you’re being pushed, ask for their support.

Practice visualizations:

Prepare yourself to re-enter the world by closing your eyes and mentally rehearsing the scenario.

What does the environment look like? How many people are going to be there? What’s it going to feel like? How can I communicate to the people I am with if I start to feel any discomfort?

Acknowledge your emotions:

Note what you’re experiencing. A lot has happened to us as individuals and as communities this year, so what feels right for you right now?

How is your breath? Are you uncomfortable? Stressed? Fearful? Angry? Scared? Panicked? Over-stimulated?

Small wins:

Safety should never be compromised, but a simple win could look like taking a walk with a friend who you haven’t seen in a while or try picking up your coffee curb-side from your favorite cafe. As more and more people become optimistic about having a ‘semi-normal’ summer again, it’s easy to feel overwhelmed with weekend plans starting to build up. If it is possible, try not to feel obligated to attend every social gathering if you’re not sure how you’re feeling. Keep checking in with yourself and re-evaluate your needs.

Contemplate:

How am I doing?

Do I need more time for myself to process?

Which emotions am I struggling with?

Am I intentionally exchanging comfortability, disconnection, and convenience over social anxiety?

Do I feel pressure from society?

Have I given myself the opportunity to establish my community over the last year? (community could look like your family, kids, work or gym friends, etc…)

What are some boundaries I can set for myself?

We will be rediscovering our community again. As we slowly integrate back into the world, let's do so mindfully. Not quicker, but more consciously. Consider yourself and what you need before shifting your social patterns.

Connecting With Loved Ones Virtually

Our need for connection is hardwired into us. Collaboration and cooperation was vital in helping early humans survive harsh environmental circumstances. While we may no longer need others to protect us from being eaten by a lion, we still crave interaction with others, as it keeps us mentally and emotionally healthy. Human connection allows us to grow and develop meaningful relationships. We are all probably feeling some of the disconnection that has occurred as we quarantine and practice social distancing, knowing that our typical way of being with others has changed. If you’re noticing feelings of loneliness setting in, be gentle with yourself. Consider trying out some of these creative suggestions for staying connected with others in a virtual format!

Book Club

Books give us so many opportunities to learn new things, reflect on important topics, and can spur lively discussion. Being part of a book club is a great way to have consistent contact with your loved ones, and talking about the book of the month gives a focus to your time together. Search online for book club question suggestions specific to the book you read, or use this list for inspiration: https://www.oprahmag.com/entertainment/a31047508/book-club-questions/

Virtual Dinner Parties

Choose a platform that works for you (zoom, FaceTime, Skype, etc.), pick a start time, and invite your loved ones to dinner! Some people may still be in their kitchen cooking, others might be sitting down to eat, but everyone will be connecting over food and conversation. 

Online Meditation and Mindfulness Practices

Sometimes it can be challenging to motivate ourselves to practice mindfulness and meditation on our own. We get busy with other tasks and it can feel challenging to set aside quiet time. By participating in a scheduled meditation, you might feel more connected and willing to prioritize this practice. The Christine Center in Willard, WI offers free online meditations Monday-Friday at 8:45am and 5:00pm: https://christinecenter.org/christine-center-online-daily-meditation/

Virtual Karaoke, Game Nights, and Playdates

Instead of thinking of all the things we can’t do in person right now, try shifting your mindset to ways in which we can still be social. Social events that typically happen at other people’s homes can be replicated through a virtual meetup. Try playing games like 20 questions, 2 Truths and a Lie, charades, and other interactive activities.

FaceTime Hang-outs:
+ cooking dinner together
+ take an online class together, YouTube or online studio (yoga, zumba, african dance workout, etc)
+ watch a movie/tv series together 
+ eat dinner together or meet-up for lunch
+ have coffee/tea date 

Outdoor Hang-outs:
+ meet up for a walk in the park/forest/trail
+ host a bonfire
+ parking lot meet up (stay in your warm car and chat with windows down)

When you notice yourself missing others or feeling lonely, try to schedule an opportunity to connect with loved ones, even if it’s through a phone or computer screen. 

References

https://www.latimes.com/entertainment-arts/story/2020-03-19/coronavirus-tips-virtual-bookclub-game-night-dinner-party

https://www.psychologytoday.com/us/blog/emotional-nourishment/201612/why-we-need-each-other