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Stress Management, success mindset

10 Signs You’re Burning Out

10 Signs You’re Burning Out —

And What To Do About It

What Exactly Is Burnout?

Many millennial women are experiencing job burnout before they even turn 30. The American Psychological Association’s David Ballard, PsyD describes job burnout as “an extended period of time where someone experiences exhaustion and a lack of interest in things, resulting in a decline in their job performance.”

“A lot of burnout really has to do with experiencing chronic stress,” says Dr. Ballard, who is the head of the APA’s Psychologically Healthy Workplace Program. “In those situations, the demands being placed on you exceed the resources you have available to deal with the stressors.”

Left unchecked, burnout can wreak havoc on your health, happiness, relationships and job performance. In order to catch burnout and combat it early, it’s important to know what to look out for.

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Dr. Ballard let us in on 10 signs you may be experiencing burnout:

  1. Exhaustion

A clear sign of burnout is when you feel tired all the time. Exhaustion can be emotional, mental or physical. It’s the sense of not having any energy, of being completely spent.

  1. Lack of Motivation

When you don’t feel enthusiastic about anything anymore or you no longer have that internal motivation for your work, there’s a good chance you’re experiencing burnout. Other ways this manifests? It may be harder to get going in the morning and more difficult to drag yourself into work every day.

  1. Frustration, Cynicism and Other Negative Emotions

You may feel like what you’re doing doesn’t matter that much anymore, or you may be disillusioned with everything. You might notice that you feel more generally pessimistic than you used to. While everybody experiences some negative emotions from time to time, it’s important to know when these are becoming unusual for you.

  1. Cognitive Problems

Burnout and chronic stress may interfere with your ability to pay attention or concentrate. When we’re stressed, our attention narrows to focus on the negative element that we perceive as a threat. In the short term, this helps us deal with the problem at hand, Dr. Ballard says, “but our bodies and brains are designed to handle this in short bursts and then return to normal functioning. When stress becomes chronic, this narrow focus continues for a long time and we have difficulty paying attention to other things.”

This “fight or flight” tunnel vision can negatively affect your ability to solve problems or make decisions. You might find that you’re more forgetful and have a harder time remembering things.

  1. Slipping Job Performance

Not sure whether you’re burnt out? Compare your job performance now to your performance in previous years. Because burnout tends to happen over an extended period of time, taking this long-term view might reveal whether you’re in a temporary slump or experiencing more chronic burnout.

  1. Interpersonal Problems at Home and at Work

This tends to play out in one of two ways: (a) You’re having more conflicts with other people, such as getting into arguments, or (b) you withdraw, talking to your coworkers and family members less. You might find that even when you’re physically there, you’re tuned out.

  1. Not Taking Care of Yourself

When suffering from burnout, some people engage in unhealthy coping strategies like drinking too much, smoking, being too sedentary, eating too much junk food, not eating enough or not getting enough sleep. Self-medication is another issue and could include relying on sleeping pills to sleep, drinking more alcohol at the end of the day to de-stress or even drinking more coffee to summon up the energy to drag yourself into work in the morning.

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  1. Being Preoccupied With Work … When You’re Not at Work

Even though you might not be working at a given moment, if you’re expending mental energy mulling over your job, then your work is interfering with your ability to recover from the stresses of your day. In order to recover, you need time to yourself after the actual task stops … and time when you stop thinking about that task altogether.

  1. Generally Decreased Satisfaction

This is the tendency to feel less happy and satisfied with your career and with your home life. You might feel dissatisfied or even stuck when it comes to whatever is going on at home, in the community or with your social activities, Dr. Ballard says.

  1. Health Problems

Over a long period of time, serious chronic stress can create real health problems like digestive issues, heart disease, depression and obesity.

What You Should Do To Improve:

Learning to Heal with Self Care

1. Take Relaxation Seriously

Whether you take up meditation, listening to music, reading a book, taking a walk or visiting with friends and family, truly think about what you’ll do to relax, and designate time for it.

2. Cultivate a Rich Non-Work Life

Find something outside of work that you are passionate about that’s challenging, engaging and really gets you going—whether a hobby, sports or fitness activities or volunteering in the community (along with other items we mention here, like relaxation, being able to “turn off” and participating in rewarding non-work activities).

3. Unplug

While communication technology can promote productivity, it can also allow work stressors seep into family time, vacation and social activities. Set boundaries by turning off cell phones at dinner and delegating certain times to check email.

4. Get Enough Sleep

Research suggests that having fewer than six hours of sleep per night is a major risk factor for burnout, not least because poor sleep can have negative effects on your job performance and productivity. It can lead to fatigue, decrease your motivation, make you more sensitive to stressful events, impair your mental function, leave you more susceptible to errors and make it harder to juggle competing demands. The reverse is true, too: We’ve seen that sleep can actually improve your memory.

Recovering from chronic stress and burnout requires removing or reducing the demands on you and replenishing your resources. Sleep is one strategy for replenishing those resources. For inspiration, check out our tips to get better sleep.

5. Get Organized

Often, when people are burnt out, they spend a lot of time worrying that they’ll forget to do something or that something important is going to slip through the cracks. Get organized, clear your head, put together a to-do list (or an electronic task list) then prioritize. That way, you don’t have to keep thinking about those things because you’ll have systems in place to remind you.

6. Stay Attuned

It’s important to tune into the precursors of those conditions, physical signs that you might be under too much stress: more headaches, tight shoulders, a stiff neck or more frequent stomach upset. In terms of mental health, burnout affects depression, and if you’re depressed, that can also affect your level of burnout—it goes both ways. So, if the issues you’re struggling with are really serious and getting worse, you may need to seek professional help. Talk to a psychologist to get help beyond support from just your friends and family members.

7. Know When It’s You, and When It’s Them

Burnout is sometimes motivated by internal factors, Dr. Ballard says, and sometimes it really is a symptom of external ones. In the first case, you’ll need to ask yourself, “Where is this coming from?” so you can figure out what’s stressing you out, and how to maintain your internal resources to keep yourself motivated, doing your best work and functioning well.

Some burnout really is the fault of work. “In a survey we did in 2011, more than two-thirds of respondents said that their employers had taken steps to cut costs as a result of the recession,” like hiring freezes, layoffs, cutting work hours, rolling back benefits, requiring unpaid days off, increasing hours, etc. All that increases demands on workers,” he says. “Those are the two components that play into burnout: There are more demands and fewer resources.” To find out whether it’s time to move on, figure out whether your position is a “mismatch between your needs and what you’re getting working for that particular organization.”

8. Figure Out When Enough Is Enough

Consider talking to your manager or HR about EAP services, mental health benefits or stress management training—or at least about how to improve communication and create a better, more positive work environment. Angle the conversation about how those cultural shifts will enable you to continue to serve the company and become an even better employee.

“I do think there are times when, no matter what you try to do, the organization is unable or unwilling to make those changes,” Dr. Ballard says, “and in those cases, it is just time to move on.”

Original Post : https://www.forbes.com/sites/learnvest/2013/04/01/10-signs-youre-burning-out-and-what-to-do-about-it/#4d9a2081625b

By Lisa M. Gerry

Graphics by Izzy Nalley, FigLeaf.Fit

Transformation, Yoga

What’s the Deal with Energy Healing?

Energy Healing is no longer just a hot topic in metaphysics, “new age” philosophy and followers of alchemy or pagan beliefs. It is “entering” the yoga field too. More and more yoga studios are offering Reiki training as well. We see places around town carrying crystal and stone for healing, even be retail is getting on the energy healing train carrying necklaces and earrings that carry real or artificial versions of this all natural way of living. 

Two points I really want to cover here are 1. Energy healing is a huge part of yoga, not the classic American yoga but of the ancient natural healing that has been around for over 5,000 years and many other practices as well – this isn’t “new age” this is old age stuff and it shows up almost every religion. 2. The process of energy healing is not that the crystals heal you or another person heals you – its that they help you in the healing process, if you don’t allow the healing to happen (which means you have to participate at a certain level) then it typically won’t happen. 

www.facebook.com/figleaf.fit

Within Yoga, energy is addressed as chakras and pranayama, that there is energy within us, energy blockages, energy building with yoga postures (like tai chi builds and gets your energy flowing), energy calming with restorative. We now tie a lot of this with stress management. What is stress in the body or mind but negative energy? This is why yoga (and other empowering practices) focuses on having the person themselves pushing through the [energy] change. You are moving your body to transform the negative energy into calm, fire or regulation. These can also be described with the four elements of Earth, Water, Air & Fire. 

Many religions refer to the light within. Growing your light, Sharing your light. Pictures of holy figures with light at their hands, surrounding their body or head. Often text refer to light and love interchangeably and ask you to let the light of you or someone else (referring to a loving or wise future) to guide you. 

You have light within you. Some of our inner candles may need more oil, but it is there and you can ask for help and guidance, you just have to open the door and trust your own lamp and light. So often we reach for crystals and other objects or people because we don’t have the confidence in our own ability to heal. Be sure that it is because you want help and you need someone to hold your hand and walk beside you, not that you want to play follow the leader. A healer is a guide, someone who has done an intense amount of healing on themselves and is committed to guiding to and sharing the light.

Know that you are so much more than you think. You are an energetic being having a human experience. 

Step into your own light. 

Your Coach & Yoga Therapist,

Izzy Nalley

Fitness, food, nutrition

Themed Dinners

I don’t know about you but I look forward to TACO Tuesday and anytime we have a special night planned for dinner. Schools use this theming game to get kids to remember what they will be having during the week – So why don’t we do this at home?

We can theme our week for more productivity. Yes, more productivity.
When we take some of the thinking and planning off our plate and give ourselves fewer choices it allows us to think more efficiently. 7

Popular Themes:
*Click for Pinterest Inspiration

Meatless Monday – Salads, Veggie overload

Taco Tuesday – Tacos or Nachos

Asian Food Wednesday – Pre-made or Stir fry

Breakfast for Dinner Thursday – Eggs, Omelets, Casserole

Italian Friday – Pizza, Pastaitalian.png

Sandwich Saturday – Burgers, Patties, Lettuce wrapped, Deli Style

Slow Cook Sunday – Crock Pot or Labored Love

These still offer a lot of choices and thankfully with the support of Pinterest, you can now plan a whole weeks dinner in less than 10 minutes. That means you can go to the store and get all the ingredients you need for the week and that grocery store trip is no longer an excuse to not eat at home for the night.

No more fast food means that you take control of your spending and your (and your family’s) food.

This can also be something beyond that, maybe this is a new step in the direction of shared meals. Make it a friendly week by having each friend commit to a night that they enjoy cooking a certain type of food. Billy host dinner on Monday, Sally on Tuesday….ect.

Now, if you are a Pinterest junkie, I warn you to NOT go and pin 50 recipes right now because you will most likely get so caught up in that that you will not actually choose ones to use and therefor not utilize this super SIMPLE system.

You can create your 7 Boards with the themed title you choose. Then find 2 recipes per day, you can rotate these two food choices for about a month! Keep working those until you feel like you can cook them well – then repeat. crepes

Keep in mind that your meal plan for the summer will be different than your meal plan in the winter. See The Three Season Diet or Ayurveda Seasonal Eating.
In general I coach that Lunch should be your heavy or raw meal and that dinner should be easy to process like soups.

I have saved some healthy options to inspire you. Click on the links and start planning a week of cooking that you will look forward to!

Your Coach,

Izzy Nalley

 

 

 

Anatomy, Fitness, Yoga

Hamstring Relief

Get relief in your hamstrings with these releasing stretches.

I want to emphasis the word RELEASING on the stretches because you could do more damage than benefit if you push yourself into a stretch and work on the pain of stretching. Yes, you will feel a little discomfort when trying to stretch a tight hamstring but discomfort is and should be different than pain.

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When we force a stretch it tightens a muscle and activates – we then are trying to stretch an activated muscle which then pulls on tendons and connective tissues. Therefore we should try to RELAX into the stretch to create a releasing sensation that typically shows up after 30 seconds of deep breathing within the elongation of the muscle.

Get to Know your Hamstrings and how to Move them before stretching.

Dynamic Stretching – Moving Rhythmically in and within the the stretch will sooth the nervous system and help with the releasing.

  1. One Leg Hamstring Fold – Arms can be up or Hands on Hips. You might even have a chair or wall next to you to steady yourself. – Move up and down while keeping the extended leg strain but not locked. *Try to keep the hips even and notice if you are swaying a little to one side more than the other, remember there are 3 Hamstring muscles and 1 might be tighter than another.

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2. Forward Fold – You do not have to be able to touch your toes to take a forward fold. For a STANDING forward fold you can utilize a chair, yoga blocks or hang and release to the ground. Remember we don’t want to overstress them so feel free to add support or props – you are not cheating if you do, you are being smart and supportive to you body.

You can also take a seated forward fold. With a chair for your hands for support.

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These two are great ways to stretch or extend the hamstring muscle, but to truly release the hamstrings is not to go from one extreme to the other. Relaxation is also needed.

  1. Try laying on your belly with the top of your feet elevated on a pillow and just breath – try to let your hamstrings relax. No tensing, activating or stretching.
  2. You might even try some heat therapy for really tense hamstrings by either a hot epsom salt bath OR a heating pad followed by an ice pack (hot/cold therapy).

Anatomy, Fitness, Yoga

Move Your Hamstrings

Your Hamstrings are a large muscle group of 3 muscles on the back of your thigh. Tight Hamstrings can cause a host of problems from Hip & Low Back Pain to Tightness in the Knee. Get to Know Your Hamstrings.

So, what is the path to HEALING YOUR HAMSTRINGS?

First you need to MOVE them. Yes, not stretch first but MOVE them.

Why do we MOVE them first?
We need the movement to bring in the blood flow and nutrients.
You wouldn’t want to tug and pull on a dry rubber band and expect good results, right?

This is exactly why in yoga class we start with warming up the muscles with strength postures to fire up a muscle before we get into a deep stretch.

5 Exercise to MOVE YOUR HAMSTRINGS

  1. Dead Lift – Can be completed with weight, but is not a requirement. The big trick is to have the chest & collar bone open. So, you might try this: wooden rod or weighted bar at the back of the shoulders. *Keep the legs straight but not locked.
    Good Morning Hamstring Exercise
  2. Sumo Deadlifts – Keep the back straight and get a double muscle workout with this glute and hamstring workout. (Both of these Deadlift exercises 1 &2 with also help with low back strength and back health). Again, you can use minimal weight or a weighted bar.
    Sumo Deadlift Hamstring Exercises
  3. Hamstring Curl (Machine)
    Hamstring Curls Exercise
  4. Glute Bridge – Laying on the floor push the hips up – be sure to Squeeze the glutes and hamstrings at the top of your bridge.
    Image result for glute bridge
  5. Lunges – Keep the alignment of Shoulders over hips, bottom knee under the hip.
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Resources:

https://www.sweat.com/blogs/fitness/best-hamstring-exercises-for-women

https://www.womenshealthmag.com/fitness/a19962155/hamstring-exercises/

Strengthen Your Hamstrings With These 7 Exercises and 3 Workouts

 

Anatomy, Fitness, Yoga

Get to Know Your Hamstrings

You might be surprised to know that tight hamstrings could be causing you low back pain, pulling on your knee and causing mobility problems with your hips and glutes.

Let me introduce you to your hamstrings in this post and then learn how to Move Your Hamstrings followed by how to restore & stretches to help loosen the tightness and heal your body to help prevent future injuries.

Location: Posterior (back side) of body between the Hip and just below the Knee

Muscles: Consists of 3 muscles: from medial to lateral: semimembranosus, semitendinosus and biceps femoris.

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Nerves: branch of Sciatica Nerves

Actions: Flexion (bend) of the knee joint and extension (straighten) of the hip joint.

“The hamstrings play a crucial role in many daily activities such as walking, running, jumping, and controlling some movement in the gluteus.”

Injuries: The hamstrings are quite susceptible to injury.

“At the hip, the hamstrings play a role in a posture condition known as flat low back. This is because the result of their contraction at this location is a pulling down of the pelvis in back, a move also known as a posterior pelvic tilt. The posterior pelvic tilt, in turn, tends to elongate the natural low back curve, overstretching and/or weakening the muscles in that area and possibly predisposing you to disc injury. Tight hamstrings may also play a role in sacroiliac dysfunction.” 2

(Image 2 Ref 3)

Hamstring injury risk factors include:

Prior hamstring injury. After you’ve had one hamstring injury, you’re more likely to have another one, especially if you try to resume all your activities at pre-injury levels of intensity before your muscles have time to heal and rebuild strength.

Poor flexibility. If you have poor flexibility, your muscles may not be able to bear the full force of the action required during certain activities.

Muscle imbalance. A muscle imbalance may lead to hamstring injury. When the muscles along the front of your thigh — the quadriceps — become stronger and more developed than your hamstring muscles, you may be more likely to injure your hamstring muscles.

Sports that require sprinting or running, or other activities such as dancing that might require extreme stretching, make a hamstring injury more likely.” 1

Injury Prevention:

“As part of an overall physical conditioning program, regular stretching and strengthening exercises can help minimize your risk of hamstring injury. Try to be in shape to play your sport; don’t play your sport to get in shape.” 1

References:

  1. https://www.mayoclinic.org/diseases-conditions/hamstring-injury/symptoms-causes/syc-20372985

  2. https://www.verywellhealth.com/hamstring-muscles-296481

  3. http://www.aspirechirodfw.com/important-posture/