13 Warning Signs That You May Be Burned Out

By Royale on January 30, 2012 in Health, Life Balance, Stress

Image via Wikipedia

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:

You don’t take a lunch away from your desk
Either the quantity or quality of your sleep has deteriorated.
You frequently forget where you put things, or what you are supposed to be doing.
You are distracted when involved in a conversation.
You can’t remember the last time you took time for yourself.
You are exhausted all the time or have no energy.
You have become irritable and impatient much of the time.
You experience frequent headaches or stomach upset with no discernible reason.
You work long hours and don’t take time off.
Alternatively, you call in sick or come in late frequently.
You have lost motivation and interest in your job, hobbies or family.
You are always on, afraid to shut off your electronic shackles.
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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10 Minutes to a Lower Stress Life Series: Find the Feeders

By Royale on January 27, 2012 in Personal Growth

Photo by Tran's World Productions (CC BY-ND 2.0)

In the last article in the lowering stress series, we talked about “Reducers.” We have also previously talked about “Amplifiers.” If you missed those articles, I encourage you to go back and read them. We continue our discussion on strategies to lower stress by talking about ways to feed our well-being to fortify us against the inevitable stressors in our lives.

Stress is a fact, and it is here to stay. We will never return to the slower, simpler way of life. What is also a fact is that we do have the power to control our state of mind and to improve our resistance to stress. When we start from a place of health, energy, and calmness, we are less affected and controlled by the stress that naturally occurs. Again, these are different for everyone; what might feed one may deplete another.

Lower Stress Strategy: Find Your Feeders

A feeder can be anything or anyone that makes you feel more positive, that uplifts you, or that nurtures you in some way. These are not practices that lower your stress when you’re in the middle of it, rather things that put you in a better frame of mind so that you are less affected by the stress in your life. Identifying and using this knowledge can help you to find a better life balance and prevent or at least minimize stress before it escalates.

Take 10 minutes to list 5-10 things (more if you want) that feed you.

Some of my feeders:

Reading – Doesn’t belong on everyone’s list, but words open my mind and that feeds me.

Nature – I’m a country girl at heart. Getting outside on a regular basis and spending time away from electronic demands and pressing responsibilities help to calm and fortify me.

Spiritual practice – For some this might take the form of meditation, for others prayer, even a few minutes each day spent in contemplation of a connection to something greater than myself grounds me.

Writing – This is not for everyone, but as a writer, journaling, morning pages, and even poetry allow me to express my fears, my concerns, my joy, and my gratitude. Excavating my thoughts and feelings help keep me positive and balanced.

Connection – Talking, communing and relating to people I enjoy being with uplift me and give me a sense of security, of knowing I have a network of support to draw on.

Movement – It might be yoga, walking, dancing, or bike riding with my children. Any form of movement or activity raises my mood and gives me energy to face the world.

Time alone – This is very difficult for many and scary for some. It’s critical for me; I need a bit of time by myself each day to be quiet, to hear myself think when no one is pulling at me or demanding attention.

Your list will certainly be different. It doesn’t matter. What does matter is that you know what your feeders are and if you can manage even one each day you will find that you are a bit stronger and more able to handle stress when it occurs.

What are your feeders? Care to share…

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

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

By Royale on January 25, 2012 in Happiness, Health, Life Balance, Personal Growth, Stress

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

By Royale on January 23, 2012 in Health, Life Balance, Personal Growth, Stress

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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.

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5 Tips to Help You Achieve Your Dreams Now

By Royale on January 20, 2012 in Goals, Inspiration, Personal Growth

Image by nicole.pierce.photography ♥ via Flickr

“You know those goals you’ve set for yourself, those dreams you’ve been waiting for the perfect time to live out? It’s time.” – Maria Shriver

What have you been waiting for? It’s the rare person who does not have dreams, goals, wishes; those someday, when the time is right, maybe when I have more…whatever.

NEWS FLASH…

There is no perfect time, no right circumstance, and no magic window of opportunity. There is only now. Now is the time to stretch out of your zone of security and comfort and reach higher. As my very wise father used to say, “Get your rear in gear!” (Except he used a slightly different word that I will not print on this blog for sensitive eyes to read.)

I have some tips to impart before you embark on your quest for all of those magnificent dreams:

Get very specific about what you want

Ambiguity is the kiss of death for dreams. Be crystal clear, be specific, and if possible be vivid. Be able to explain your objective to a complete stranger – You don’t have to actually do it. Just be able to if you needed to.

Be sure that it’s still right for you

Dreams and ambitions change with time. What we wanted in our 20’s may be radically different from what we want in our 40’s. Question if the vision you had for yourself is still the future you really want.

Have your fantasy

In other words, it’s more than thinking outside the box. That phrase is so over-used that I don’t think we even pay attention to it anymore. What I want you to do is, not only think outside the box, think over the box, think under the box, forget the box even exists and think on a blank canvas. However, don’t forget that there are still opportunities inside the box. I just want you to open your mind to all possibilities (Ahem…without any illegal substances please!)

Gather the troops

Enlist help wherever and whenever you can. Telling people what you want gives you a measure of accountability. Moreover, you never know where your most valuable resource may be found. Mentors and potential partners are everywhere. For example, when I was first trying to get my career as a freelance writer off the ground, I made an off-handed comment during a massage (one of my favorite gifts) about wanting to write full-time to the massage therapist whom I had never met before. I was floored when she told me she had a friend who was looking to get some help with his blog. Hello! That’s opportunity knocking. Who knew!

Full steam ahead

Be bold. Be courageous. Be determined. Don’t be afraid to do something that makes you (or someone else) uncomfortable. Stop making excuses…If you don’t have the time, drop something else. If you don’t have the knowledge or skill, get it.

Every day that goes by is another opportunity lost. Are you going to keep wishing and hoping and complaining or are you going to go after what you want?

Now, be brave and tell me what you want. I’m listening. Put it out there. You never know what kind of support you’ll get. Post a comment or share it on our Facebook page.