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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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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.

Image result for stretches for your hamstrings

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.

Image result for stretches for your hamstrings with chair

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.
    Image result for lunges

 

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.

(Image1 Ref 2)

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/

Yoga

5 Tips to Prevent Tech Neck Pain

Looking down at your phone, tablet, or laptop can cause ongoing neck pain. When you hold this tilted, head-forward posture for long periods of time, you may develop a repetitive stress injury or muscle strain.

5 Tips to Prevent Tech Neck Pain

This ailment is commonly referred to as tech neck (sometimes called text neck) and can be avoided by changing a few habits. Here are 5 simple steps you can take to prevent the pain:

1. Raise your screen higher

Hold your phone or tablet up close to eye level to avoid sloping your head forward or bending your neck down. If your arms get tired from holding the screen higher, buy a holder to elevate your device, or rest your elbows on a tabletop to prop your arms up comfortably. If you work on a laptop, get a second monitor and adjust the height.

2. Take breaks often

If you have to look at a screen for an extended period of time, take breaks. Develop a habit of taking a 2- or 3-minute break every half hour, and set an alarm on your phone to remind you. Use these breaks to change your posture and move around, keeping your muscles loose and spine aligned. Try this quick stretch on break: tuck your chin down, then slowly raise it upward. Then gently turn your head over one shoulder, then the other.

3. Sit in a chair with a headrest

The ergonomics of your chair can help you maintain correct posture and avoid tech neck. Switch to a chair that has a headrest and keep the back of your head flush against the headrest while you use your screen. Holding your head in this position will prevent you from looking down with your neck flexed forward.

4. Strengthen and stretch your muscles

Strengthening and stretching your chest, neck, and upper back can help to prevent muscle imbalances caused by forward head posture. 

Over time, muscle imbalances can develop due to long-term forward head posture. To prevent these imbalances, it helps to strengthen and stretch your chest, neck, and upper back muscles. Keeping these muscles in good shape helps support the weight of your head and minimize strain on your cervical spine.

You can also perform exercises that target your abdominals and lower back. While it may seem counterintuitive to work out this part of your body to prevent tech neck, these muscle groups play a role in supporting your upper body, including your neck.

5. Use pain as a warning sign

If you experience pain in your neck, between the shoulder blades, numbness or tingling in the arms, or frequent headaches, there may be a more serious issue going on. Pay attention to these warning signs and act quickly to make changes to reduce or eliminate any head-forward posture straining your neck.

See What Is Cervical Radiculopathy?

Try all or some of the above methods and see which ones work for you. If your neck pain symptoms don’t improve, it may be time to seek help from a qualified health professional.

Learn more:

Workplace Ergonomics and Neck Pain

Forward Head Posture’s Effect on Neck Muscles

 

original post: https://www.spine-health.com/blog/5-tips-prevent-tech-neck-pain

 

Uncategorized

Do You Have Tech Neck?

Do you text a lot? Looking down at text whether digital or print?

Students and Desk Jobs can create headaches, neck pain and more.

This unnatural, forward positioning of the head and cervical spine places additional stress on the intervertebral discs, vertebrae, and facet joints, which may exacerbate or accelerate spinal degeneration. Additionally, as the bottom the cervical spine hyperflexes forward and the top of the cervical spine hyperextends in the opposite direction, the spinal canal lengthens through the neck, which increases stretching and tension on the spinal cord and nearby nerve roots.

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Most cases of neck pain have a postural component as part of the underlying problem. In such cases, recognizing and understanding poor posture can play an important role in finding neck pain relief.

Common Symptoms Associated with Text Neck

Text neck symptoms commonly include one or more of the following:

    • Pain in the neck, upper back, and/or shoulder. This pain may be located in one specific spot and feel intense or stabbing, or it may be a general achiness and soreness that covers a broader region, such as spanning from the bottom of the neck and into the shoulder(s).
    • Forward head posture and rounded shoulders. Muscles in the neck, chest, and upper back can become deconditioned and imbalanced due to prolonged forward head posture. This deconditioning can make it difficult to maintain good posture with the ears directly over the shoulders.
    • Reduced mobility. The neck, upper back, and shoulders may all experience some tightness and reduced mobility.
    • Headache. Muscles at the base of the neck could go into spasm and become painful, or pain could also be referred from the neck up into the head. Excessive amounts of time looking at screens, regardless of posture, may also increase the risk for eyestrain and headache.

Increased pain when neck flexion.

     Text neck symptoms tend to worsen when the neck is flexed forward into the position that originally caused the problem, such as while looking down and texting.

Where and how pain is felt can vary from case to case. For example, someone who primarily looks at a phone screen while using both hands (or no hands if it is lying on a table or lap) may be more susceptible to having pain evenly distributed on both sides of the neck and/or upper back, whereas someone who uses one hand may have more pain on one side due to using or straining those muscles more.

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The Difference Between Good and Poor Posture

Medical illustration of proper head posture and forward head posture

Normal head posture vs forward tilt

Good posture, as it relates to the neck, is commonly considered when the ears are positioned directly above the shoulders with the chest open and shoulders back. In this neutral position, also called normal head posture, stress on the neck is minimized because the head’s weight is naturally balanced on the cervical spine.

Forward head posture occurs when the neck slants forward, placing the head further in front of the shoulders rather than directly above. This head position can lead to several problems:

  • Increased stress on the cervical spine. As the head is held forward in poor posture, the cervical spine must support increasing amounts of weight. One rule of thumb is that for every inch that the head is held forward in poor posture, an additional 10 pounds of weight is felt on the cervical spine.1 So if the average head weighs between 10 and 12 pounds, just 1 or 2 inches of forward head posture can double or triple the load on the cervical spine.
  • See Cervical Spine Anatomy and Neck Pain

  • Hyperflexion and hyperextension. The lower cervical spine goes into hyperflexion with the vertebrae tilting too far forward. The upper cervical spine, however, does the opposite and goes into hyperextension as the brain automatically keeps the head up so the eyes can look straight ahead. This alteration of the cervical spine’s curve lengthens the spinal canal distance from the base of the skull to the base of the neck, causing the spinal cord and nearby nerve roots to become somewhat stretched.
  • Muscle overload. Some muscles in the neck and upper back must continually overwork to counterbalance the pull of gravity on the forward head. As a result, muscles become more susceptible to painful strains and spasms.
  • Watch: Neck Strains and Sprains Video

  • Hunched upper back. Forward head posture is often accompanied by forward shoulders and a rounded upper back, which can lead to more pain in the neck, upper back, and/or shoulders.

The longer that poor posture is continued—such as being hunched over a computer or slouching on the couch—the more likely that neck pain, stiffness, and other symptoms may develop.

 

 

Original Post Source: https://www.spine-health.com/conditions/neck-pain/how-poor-posture-causes-neck-pain

Fitness, food, Sustainability, weight loss, Yoga

Chickpea Veggie Burger

Vegan Chickpea Veggie Burgers

  • Total:25 mins
  • Prep:15 mins
  • Cook:10 mins
  • Yield:6 servings

Garbanzo beans (chickpeas) and some vegetables are mashed together with flour as a binder, instead of eggs, making this easy homemade chickpea veggie burger both vegetarian and vegan and full of protein.

If you want to try using a gluten-free flour, I’d suggest using besan, or chickpea flour, which is fairly “sticky” and should help these burgers to bind well without adding any gluten.

Ingredients

  • 2 cups cooked chickpeas (garbanzo beans)
  • 1 stalk celery (diced small)
  • 1 carrot (grated)
  • 1/2 onion (minced)
  • 1/2 teaspoon garlic powder (or other seasoning)
  • 1/4 cup flour
  • Dash salt (or to taste)
  • Dash pepper (or to taste)
  • Vegetable oil (for frying)

Steps to Make It

  1. Gather the ingredients.

    Vegan chickpea veggie burger ingredients

     

  2. If you’re using fresh chickpeas, you can cook them a little past tender so they’ll be easier to mash, but do be sure to drain them well. If you’re using canned chickpeas or garbanzo beans, drain well and give them a quick rinse.

    Drain chickpeas to mash

     

  3. First, mash the cooked chickpeas in a large bowl using a potato masher or a large fork until nearly all mashed. You can leave a few little lumps. You could also use a blender or a food processor to prepare this recipe, but hand mashed is best since the mixture will be fairly thick.

    Mash chickpeas

     

  4. Next, mash in the celery, carrot, onion, garlic powder or other seasoning and the flour, and season well with sea salt or kosher salt and a bit of black pepper.

    Mash in the celery, carrot, onion, garlic powder or other seasoning

     

  5. Once your ingredients are thoroughly mashed, heat a bit of oil in a skillet, or, you can use a lightly-greased grill pan for this.

  6. Form your mixture into patties and lightly pan-fry for 3 to 4 minutes on each side until golden brown.

    Fry chickpea patties until cooked through

     

  7. Serve and enjoy!

Tips

 

Original Post:

https://www.thespruceeats.com/vegan-chickpea-veggie-burger-recipe-3378618

success mindset, weight loss, Yoga

Stop Waiting For It to Happen

When ____ happens, then I can ______, then I will be.

You fill in the blank.

or maybe its a When I get _____________, then I could _______ then I will be ________________.

We postpone a lot of life and a lot of happiness by placing contingencies on things outside of our control.

“When I finish school then I will start working on my business plan, then I’ll be happy.”

“When the kids are taking care of themselves then I’ll go back to school and do what I enjoy. ”

“I will take vacations when I get a job that pays well, then I can feel relaxed. ”

“I’ll buy clothes I like/fit when I loose 20 pounds and then I will feel confident.”

Do you see how those things could never happen?

Most people work from HAVE, DO, BE.

But lets look at this from the flip side: What is it that you really want? What is that end feeling that you desire?

Is it that you want your own business eventually? Why?

Is it that you want to learn or feel educated?

Do you want to work to get vacations? Do you want vacations or do you want to relax?

What is it that you are really seeking?

And then the big question is, Are you giving yourself an obstacle course in life?

and if the answer is Yes; then why?

Do you not feel that you deserve it yet? You aren’t ready to be happy?

What is the fear?

AND THEN.

  1. What do you want to BE? What do you want?

  2. What does that kind of person DO?

  3. What will that person HAVE?

Stop trying to do something different and start changing the mindset into the person you want to be. – A person that has those things thinks differently that a person that doesn’t.
You need to embody the mindset of your ideal version of you.

Start honoring your highest self today.
Know that you deserve anything your heart can desire.

If you want to learn then decide what you want to learn and find a way to learn it. Going to school isn’t the only way to learn. Research, go to the library, schedule time to watch YouTube channels, pick a topic and start writing  a paper on it.

If you want to start a business then maybe its time to stop watching 3 hours of netflix on Friday nights and use that to outline ideas and expand on them each week.

If you want to feel confident than start believing in yourself and that you are worth the clothes that make you feel good. When you feel good about yourself you will start taking better care of yourself. – You will be surprised where your mindset can take you. –

If feeling sorry for yourself, that you have gained weight makes you ironically find yourself at the end of a bag of sweets, imagine what will happen when you love and respect yourself 80 % of the time.

Activity:

Take some time to write down a few things that you really want and the excuses you wrap them up in.

Then figure out what the end result is that you are really seeking.

Write down what habits that person would have and their mindset on life.

Write down what daily activities that person (or version of you) would do daily or weekly.

What kind of life would they have?

And then make a plan to start becoming that person. – Because you already have that within you, you just need to unburry yourself from all the excuses.