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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

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Stress Management, success mindset, Sustainability, Yoga

Yamas & Niyamas

If you’re new to yoga practice or yoga philosophy, the yamas and niyamas are a great place to begin your exploration. They form the very foundation of what yoga is and are part of the 8-Limbed Path. They make up the disciplines and practices that cultivate real changes; without them, we’re just stretching.

“Practice of asanas (physical postures) without the backing of yama and niyama is mere acrobatics.”

— B.K.S. IYENGAR

Yoga exists to break patterns. It was created as a systematic method to notice, study and break free from any and all of our samskaras(patterns) that create bondage. As we integrate the yamas and the niyamas into our physical asana practice and into our thoughts and behavior, they help us to discover all of these patterns that make up our reactions and habits.

Yamas & NiYamas

Take a look at the following descriptions of each yama and niyama. How might you incorporate each one into the way that you move your body? How do they impact your relationships? Your speech? Your job?

THE 5 YAMAS:

  1. Ahimsa: Ahimsa translates to ‘non-harming’ or ‘non-violence.’ You can easily practice ahimsa by speaking lovingly, being compassionate toward yourself and others, or practicing awareness and care within your yoga asanas. Ahimsa means that we’re always practicing toward the greater good of all.
  2. Asteya: Non- stealing. It might be obvious to not steal other people’s possessions, but what about other people’s joy, security or hope? We can practice non-stealing for ourselves by seeking balance, and for others by honoring boundaries and giving credit where credit is due.
  3. Satya: Satya means ‘non-lying’ or ‘truth speaking.’ Satya is very powerful when we realize how often we might say ‘yes,’ when we really mean ‘no,’ or make decisions outside of what our heart really needs. We must practice truthfulness with ourselves by understanding what our body is saying and listening, truthfulness by having clear speech and relationships, as well as honoring the deepest sense of Truth within us.
  4. Aparigraha: Take a deep exhalation to practice aparigraha. It means non-greed. All greed comes from fear, so in order to practice aparigraha we must practice trust. Trust that there is enough of everything to go around, trust that you ARE enough right now and rid yourself of poverty/victim mentality.
  5. Bramacharya: Bramacharya loosely translates to non-sensuality. Traditionally, bramacharya was the practice of sexual abstinence, not for deprivation, but so that the excess sexual energy could be used toward something else for a time. You might think of it in a similar way to how Christians view Lent: temporary withdrawal or self-control from one activity in order to prioritize another.

THE 5 NIYAMAS:

  1. Sauca: Sauca means purity: purity of thought, actions, body and spirit. We are called to cleanliness by eating well, organizing our environment, maintaining a healthy body and mind and working to remove mental impurities such as jealousy, pride, anger…etc. Cleansing the mind involves rigorous observation, honesty, non-attachment and forgiveness.
  2. Santosha: Contentment. ‘San’ means ‘completely’ or ‘entirely’ and ‘tosha’ translates to ‘contentment’ or ‘acceptance.’ So santosha means accepting the truth (the body, the relationship, the discomfort…etc) as it is and learning from it. In this way, we develop an attitude of calm happiness, regardless of circumstances.
  3. Tapas: Tapas means steady self-control. It comes mostly from the breath and learning how to control it. With balance and tapas, we have a sense of being unaffected by opposites, such as heat and cold, hunger and thirst, sitting and standing, etc.
  4. Svadyaya: Through meditation, prayer, curiosity, study and self-inquiry, we strive to know more and more about ourselves, our reactions, our emotions and our soul. Self-study (svadyaya) is the real crux of yoga. We work to refine ourselves just by this gentle studying of ourselves and/or yoga philosophy.
  5. Isvarapranidhana: Spiritual devotion. Whether you are comfortable with spirituality or not, it is within all of us. Yoga is not a religion, but it supports, enhances and strengthens our spiritual connection. Yoga sadhana (daily spiritual practice) is a beautiful way to grow on your spiritual path.

Keep these tenants in the back of your mind. Next time you practice yoga or encounter a stressful situation, consider how these simple practices might change your responses. Allow them to challenge and change you. Perhaps even take the time to meditate on each one, acknowledging ways in which you might grow in your understanding.  Just like exploration in asana, the yamas and niyamas are tools for your healing.

“Seeking out people and experiences we would normally avoid provides a fertile place to learn new things about ourselves and about life.”

— DEBORAH ADELE

yamas+&+niyamas

To download this to-do and not to-do, visit:
Reposted from: http://wholehearteryoga.com/blog/yamas-niyamas

Stress Management, success mindset, Transformation, Yoga

10 Ways to Practice Self Care.

Here are ten ways to practice self care and mental health.

Some or most of these are things you might know, tell yourself you need more of in your life or maybe even hear other people tell you.
Of course, in no way do I expect you to wake up tomorrow and start incorporating all these at once. So, try adding one focus per day or even one focus per week to slowly integrate these into your life.

And if you would like more help infusing these into your routine, sign up for more info on my online course: Healing with Self Care

  1. Learning to know your limits.
    Boundaries. Stop allowing people to push you past your emotional or mental healthy boundaries. Of course its different if you are working on self-growth and purposefully pushing yourself to grow or something along those lines. But you should know that after 45 hours of working for the week you have hit your limit and you are doing more emotional draining than quality of work. Discover your limits and then set that boundary for your health.
  2. Knowing when to rest.
    Most religions are really good at this, they have established one day each week that they do not work. They devote that time to relationships & spiritual self care. However, you do not have to be a religious person to partake in this (unless your job doesn’t see this as a good thing…then totally pull the religion card). One day per week to take an extra long shower or bath, to spend time reading or writing, to sit and talk over hot tea….you get the picture right? One day to stop thinking about work or worry and just practice living in the moment.
  3. Food, bathing & tidiness.
    Duh, right? Yes, we do these everyday but how we do them and how we think about them can change. These can become healing self care practices or they can be to-do list items. Mindfully choose your food and mindfully eat with no distractions, allow a shower to become a meditation and cleansing ritual and tidy your home to reflect how you would like your mind to be.
  4. Having a system to decompress.
    After a super stressful endeavor, day or drama moment it is really good to know how to decompress in a healthy way…instead of turning to a pint of ice cream that you then regret next week. Maybe its a hot bath with candles, the hot tub or sauna at the gym, meditation in cozy clothes, a favorite place outside. Create a list to turn to.
  5. Stop stressing over things you cannot change and look at what you can.
    You cannot change it. So spending time thinking about what you could have done differently will not help. But you can make a list of 3 things you learned from it and then mentally commit to stop living in the past. Look at what you can do right now to get yourself where you want to be or what you can do right now to improve yourself and your life.
  6. Taking time to get to know yourself better, while learning to love yourself.
    Self-love! This is where its at! Stop waiting for someone else to treat you nice and lead by example. Let other’s see your expectation of care for you and they will rise to the occasion and if they don’t…well, you still have you and as your self worth increases you might start to see who you do and don’t need in your life. Take time to journal, go to yoga, find out your likes and dislikes, learn a new skill and date yourself.
  7. Incorporating things that bring you joy into your life consistently.
    An easy way to do this can be using your five senses: Smell, Touch, Taste, Sight, Hear. Diffuse some auromas that make you feel calm and happy, Have a cozy sweater or blanket, Sip on a delicious healthy tea, Have art or pictures that make you feel good, and play sounds or music that stimulate pleasure.
  8. A morning and evening routine.
    This can sound daunting if you are a person that tries to avoid routine. But try to think of it of not the stuff you need to get done, but instead the stuff you want to get done. Allow your morning and evening routine to be all the things that you want in your life and enjoy so that no matter what – you begin and end your day with happiness.
  9. Nurturing your spiritual self.
    This can be woven into you one restful day or your morning and evening routine, but I list it again because I really cannot emphasise enough, the importance of your spiritual self. Take time to listen to what your spiritual self is craving; maybe its to volunteer once per month or to write/journal. Its normally that thing you keep thinking you need..make that a priority and find a way to incorporate that into your day, week or month.
  10. Practicing Gratitude for the now and future.
    An Attitude of Gratitude will attract more of what it appreciates. Gratitude is the one thing that scientists have been able to prove in a lab setting that increases your happiness and in turn reduce your stress levels. Write 3 things you are grateful for, daily.

Career, success mindset, Transformation

It Starts with a Vision Board

A simply way to describe a vision board is a collection of images that represent your goal(s). Its a visual representation.

Why do you need this?
Well, if you write down your goals you are more likely to accomplish them,
if you verbalize your goals you are even more likely to accomplish them and
if you can visualize your goals you are even more likely.

But what makes a big impact, the biggest impact is if you visualize and create that warm and fuzzy feeling of you getting your goals as often as possible. That is way more likely if you have this board full of pictures that represent that vision very clearly in a place that you can see daily or multiple times a day.

This isn’t something that just highschool girls do.
No!
This is something successful CEOs do!

Yes! Grab some magazines or print some pins.
You can old fashion glue it to a poster board craft it or simply use push pins and a cork board.

How do you choose picture?

Well, there are 2 ways, and I personally think it just depends on the person.
If you are really clear about your goals then printing out picture might be really easy.
If you have a general idea of goals then browsing through some magazines might be a good option.

2 different ways of doing this: values or checklists.

I have made a vision board of my general values I want to hold onto for the year and broad goals. These type of vision boards tend to stay with me, I keep them up for years or until I’m tired of looking at it (it no longer holds an emotional value) and then I re-create a new one.

I have a been really clear before and created a collage of photos that represented the previous checklist/bucket list I had already wrote out for the year. This is fun because you can actually put a big green check on the photo after it has been completed and then you can visually see all your success as your board fills up with indications of completion.

Either way you go about it, you are still spending time thinking about what you want in life, what will create you happiness and give yourself feel-good-feelings. And it can make a great girl’s night, couple’s night, or leadership gathering.

Subscribe for the future post of How to Utilize your Vision Board. 

And Stay Tuned for YouTube Videos on How to Set a Goal or Find the Vision for Inspiring Your Vision Board.

Your Success Coach,
Izzy Nalley

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3 Habits That Hurt My Productivity Last Year

I am one of those people who are always trying to optimize. I will write down what needs to be done each month and then plan each weeks to-do list in order to get the most done. Such as, which day to do laundry and what to-do while laundry is washing. Time blocking is my friend.

That is until I let these three habits creep into my life. 

1. Not Getting up Early (As Planned)

Do you hit the snooze button more than two times? I used to wake up at 6 am or before and I could get so much done when my mind was fresh and if I didn’t that morning I could as least get quiet time to meditate, stretch and just prepare myself for the day.
And then at some point I stopped. I starting hitting the snooze button.
Most likely I stayed up too late too many times and go behind on sleep.
Nevertheless, I began the procrastination. And then that also trickled into my day, into my mindset and before I new it I was getting less done and also craving naps.

The only way I found myself getting anything done at a consistent pace was if I had coffee … which led to the next negative habit.

2. Waking and going straight for the coffee (with cream and sweetner)

I had done so good on weaning myself off the coffee and only using it as a pick-me-up around 2:00 – 3:00pm. But the attitude of procrastination in a body that likes productivity (and has way too many things that require being completed) reached for coffee. It is a powerful addictive thing: caffeine and sugar – sure to wreak havoc on your body if this is a daily habit.
And the worst way to have your coffee is first thing when you wake up, when your body is in need of hydration and instead you dehydrate it.
Not only that but I then craved the warm sugared caffeine all day long.
I began to remind myself of one of those disney witches that needed a daily potion to stay youthful looking.
This lead to crankiness and dehydration which led to being too tired to do the necessary self-care.

3. Not Meditating

I had done so well the year prior, I was meditating daily and at least one time per week I would spend an hour with meditation and reflection. I felt powerful, unstoppable and compassionate.
But as tiredness, procrastination and lack of appreciation for my own self-care I fell down the rabbit hole that so many americans live in. – I know because I coach many people with this same attitude.

That the pleasure of bad habits outweighs the pleasure of good habits. One reason being that they forgot how good the good feels or that the thought of getting up 30 minutes early sounds horrible to them because they are chronically tired and dehydrated and possibly malnourished (lacking essential nutrients).

If this feels like you, I would love to help. There are many paths to pulling yourself out of this funk, some are short and some are long but regardless it does take making a change to get a change.

Send me a message on my webpage or facebook

Your Success Coach,

Izzy Nalley

Stress Management, success mindset, weight loss

What is Stress?

What is Stress?

If I asked you what is stress, you would most likely give me a list of things that cause you stress. Things like money, work, responsibility, maybe your family or too many things to do and not enough time.

What Stresses You Out?

But those things are relative. Similar to the old saying “One man’s junk is another man’s treasure” the same holds true with stressful situations. Each persons stress triggers are different.

So then I might ask you, why do those things cause you stress?

And this is normally when most people try to give me a back story or a big story to explain why it is stressful. And hidden within that story are the under tones of worry or regret.

We worry about what will happen in the future or regret/relive the past events.

Essentially you are not in the now when you are stressing. Those stress triggers teleport you to a moment in the past or scenarios of the future (no matter how realistic or sci-fi they may be).

Are You Living In The Future or Past?

When you start worrying about the future or past, regardless if the stress is only in your mind, your body gets involved. Stress hormones get released; the body thinks that the mind is in danger therefor it prepares for escape from the problem – to physically escape – except we don’t. In fact, we typically endure a lot of stress of the mind and do very little exercise and then all those stress hormones are stored in your body.

This leads to belly fat, unexplained physical pain, possibly headaches or even more chronic issues like heart disease, diabetes II, hormone disturbances and dermatological issues.

Are You Experiencing Any of These Symptoms?

Stress is your body’s response to stressors.

On the minor level, it stops or slows depression, raises your blood pressure, causes a rush of hormones for quick physical decisions – might make you cranky or quick to snap.

Although we might have different things that stress us out at different levels, staying in a constant state of stress can cause big issues.

NOT ALL STRESS IS BAD.

But I do want to clarify that not all stress is bad. It’s only when you are in a constant state or when you don’t physically work out the stress hormones that have been released into your body.

What Have You Learned From Some Challenging/Stressful Situations?

Stress, or challenges are also a key part of learning and developing ourselves, therefor learning how to deal with stress is the important thing – not avoiding all stress. Haha, That would just make life to boring!

Your Success Coach,

Izzy Nalley

Stress Management, Transformation, weight loss

The Blame Game

The Blame Game, aka excuses, is the biggest reason people gain weight and keep it on.

They will think of million reasons that they have gained weight or a million things to blame it on rather then themselves and the habits that got them there.

They want the weight to come off “but” <— that being the key word that let’s you know if you are playing the game, there is always something that is in the way.

That thing in the way is the challenge or the obstacle and most people see the peak of the problem and think it is just too hard and takes too much energy and they “don’t have the time or energy for that.”

It’s just my body type, it’s my thyroid, it’s genetic, it’s my age….I’ve heard a lot and I’ve seen a lot…a lot of people not letting their excuses define them. They stop blaming their problems on something or someone and find a way.

Otherwise, this means that changing doesn’t feel worth the effort.

Sure, they might be willing to throw some money at it, but they don’t want to put in the work.

Well, guess what..?! Choosing the easy path is what got you where you are! And if you want something to change, you have to choose the other path. You have to dig yourself out of the whole, the debt that you got yourself in.

Think of weight loss like getting yourself out of debt. Say you have 8 credit cards (8 bad habits), we could work on all of them a little at a time or we can dive in and pay off one at a time. But consistency is key. You cannot pay $60 have interest of $30 and then add another $40 in purchases and expect to see results.

Gosh, you might even need to “get a part-time job” to pay it off faster (cut out that weekend ice cream).

And I don’t want to forget to mention that in the process of getting yourself out of calorie debt you might actually save money and learn some key habits to get yourself out of financial debt too.

Mind-Body work can be amazing for your life.

Are you ready for some life changing this year?

Your Success Coach & Yoga Teacher,

Izzy Nalley