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.

How to Get Hygge

Pronounced, “hoo-gah”, Hygge is a Danish and Norwegian word (used as a noun or adjective) to describe a state of coziness and warmth, like creating a certain atmosphere that illuminates the soul. Hygge is about surrounding yourself with feel good things: people, food, drink, activities, decor. Simply put, Hygge is self-care and a state of mindfulness.

Have you ever wondered why Nordic countries are always top of list for happiness? Hygge is their way of life. In the US, we often feel pressure to pursue the future, rather than savoring this moment — What can I buy next to feel more fulfilled? Where can I travel next to be happier? When will I get the next promotion? How can I be more successful?

What if we took a break from the demands of life to enjoy the process of it all, allowing ourselves to indulge and listening to what our bodies really wanted? Hygge is less about minimalism and more about feeling present and comfortable; it provides a friendlier and more forgiving lifestyle.

Some ways to turn up your Hygge lifestyle include having a movie or board game night, connecting with kith and kin, cooking a soup or baking a cake, brewing a fresh cup of coffee or tea, cuddling with a fuzzy blanket, putting on your favorite loungers, reading a good book, lighting a candle, taking time to be outdoors every day, or even by adding low-light lamps to create a peaceful environment. Hygge is whatever is wholesome and nourishing to your soul.

Although a Hygge lifestyle can be implemented all year round, it can also help with “SAD” — seasonal affective disorder, because Winter is the most Hygge time of year. Think about it — candles, cozy socks, hot cocoa, and lounging fireside! Implementing Hygge year round means finding joy in even the most mundane tasks (hence: mindfulness) and doing things that are simply just good for your soul even in the coldest of weather.

Contentment, comfort, and connection are the perfect ingredients for a Hygge lifestyle.

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