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.

10 burn out.jpg

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.


  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 :

By Lisa M. Gerry

Graphics by Izzy Nalley, FigLeaf.Fit

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.

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.


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


8 Foods to Grow Gorgeous Nails and Shiny Hair

Focusing on your overall health means paying attention to details big and small:

• your weight

• your blood pressure

• how you feel

• how you look

As for how you look, though you may opt out of fussing with frills, that doesn’t mean that things like your fingernails and hair aren’t important. In fact, they can be a key sign of good (or bad) health.

Your hair and your nails are made up of keratin. Keratin is a special protein made by cells in your skin.

When it’s made, it pushes through the skin, then dies and turns hard, turning into hair or nails.  This process is called “keratinization.”

When the process of keratinization is going well, it reflects good health. Nails and hair will be strong and smooth.

By contrast, a person who is sick will have nails that are dry and brittle. Their hair will break easily and be dull. There are other signs and symptoms your hair and nails will give youtoo!

The body functions that determine whether keratinization is well supported are a healthy kidney and thyroid, as well as hormones that are in balance.

To ensure that these organs and functions are well supported, there are several nutrients that you should be sure you’re getting.

These include:

• Protein: gets broken down into amino acids that build keratin

• Vitamin A: Helps your body absorb protein

• Vitamin C: Works with zinc to build collagen

• Vitamin B2: Helps develop new tissue

• Vitamin B7 (biotin): Develops stronger nails

Other nutrients that are key to growing vibrant, healthy nails and hair include vitamins D and E, iron, calcium and iodine.

To support nail and hair health, there are certain foods that will make a big difference. Eating more of these will add strength and shine:

8 Foods to Grow Gorgeous Nails and Shiny Hair

1. Protein – Adding a plant-based protein powder to your smoothie will stop hair loss.

2. Blueberries – Blueberries are high in antioxidants that protect growing cells against free radical damage.

3. Almonds – Almonds are loaded with magnesium. This mineral counters stress that can cause damage to hair and nail cells. Other good sources of magnesium include cacao nibs and leafy greens. And almonds are also high in protein.

4. Beer – Not that I’m advocating alcohol but here’s one good reason to tilt a glass every now and then. Beer contains silicon, a mineral that boosts scalp circulation and hair growth.  It also fights brittleness in nails.

5. Oysters – Oysters are the food highest in zinc. Zinc is needed to make the keratin that turns into hair and nails. Not a fan of shellfish? You can also get zinc from poultry, cereals, and baked beans.

6. Yogurt – There’s a link between losing hair and low levels of Vitamin D. Also, the calcium in dairy helps build healthy hair and nails. Just be sure you read the labels before you buy yogurt.

7. Eggs – Not only are eggs high in protein and vitamin D, they also contain biotin, which plays a key role in building keratin.

8. Salmon – Salmon contains biotin and protein, as well as omega-3 fatty acids that promote healthy skin. Since nails and hair are formed from the top layer of skin, healthy skin means healthy nails.

Career, Stress Management, success mindset, Transformation

Burned Out

If you are experiencing high amounts of stress in your lifestyle, it’s important to maintain an awareness that burnout could potentially be looming in the future if you don’t take steps to avoid it.

An important first step is to know what you’re dealing with.

While the term “burnout” is often thrown around in discussions of stress, do you really know what it means and how it’s caused?


What Is Burnout?

Burnout is a reaction to prolonged or chronic job stress and is characterized by three main dimensions: exhaustion, cynicism (less identification with the job), and feelings of reduced professional ability. More simply put, if you feel exhausted, start to hate your job, and begin to feel less capable at work, you are showing signs of burnout.

The stress that contributes to burnout can come mainly from your job, but stress from your overall lifestyle can add to this stress, and personality traits and thought patterns, such as perfectionism and pessimism, can contribute as well.

The term “burnout” is a relatively new term, first coined in 1974 by Herbert Freudenberger, in his book, Burnout: The High Cost of High Achievement. He originally defined burnout as, “the extinction of motivation or incentive, especially where one’s devotion to a cause or relationship fails to produce the desired results.”

While burnout isn’t a recognized clinical psychiatric or psychological disorder, there are some similar features between burnout and diagnosable conditions, such as depression, anxiety disorders, or mood disorders. However, burnout is much more common. For example, it’s estimated that 25 to 60 percent of practicing physicians experience burnout. It’s also less severe, more temporary in duration, and clearly caused by situational stressors rather than a biologically mandated chemical imbalance. (It’s kind of like depression’s non-clinical, less intense cousin that just comes for a visit and leaves when you reduce the stress in your life.)

Symptoms of Burnout

It can be difficult to recognize when you’re slipping from a state of chronic stress to burnout. A general sign of burnout is when you feel like giving up, or you simply can’t motivate yourself to put in the (often high) effort that’s needed to do the work that’s required of you — or to care. Feelings of dread about going to work can be a sign as well. More classic symptoms include the following:

The reason most people never reach their goals is that they don't define them, or ever seriously consider them as believable or achievable. Winners can tell you where they are going, wha

Depleted Physical Energy

Prolonged stress can be physically draining, causing you to feel tired much of the time, or no longer have the energy you once did. Getting out of bed to face another day of the same gets more difficult. If this is severe, it can also be a sign of depression or physical illness, so consider talking to your doctor if you feel there is something more serious happening. But if you find a general sense of avoidance developing, this could be a sign of burnout.

Emotional Exhaustion

This is when you feel impatient, moody, inexplicably sad, or just get frustrated more easily than you normally would. You feel like you can’t deal with life as easily than you once could. Again, if moodiness becomes severe enough to affect your relationships or ability to do your job, it may be a good idea to talk to someone.

Lowered Immunity to Illness

When stress levels are high for a prolonged amount of time, your immune system does suffer. People who are suffering from burnout usually get the message from their body that something needs to change, and that message comes in the form of increased susceptibility to colds, the flu, and other minor illnesses (and sometimes some not-so-minor ones).

Less Investment in Interpersonal Relationships

Withdrawing somewhat from interpersonal relationships is another possible sign of burnout. You may feel like you have less to give, or less interest in having fun, or just less patience with people. But for whatever reason, people experiencing burnout can usually see the effects in their relationships.

Increasingly Pessimistic Outlook

When experiencing burnout, it’s harder to get excited about life, harder to expect the best, harder to let things roll off your back, and harder to “look on the bright side” in general. You may also feel unmotivated or defeated in general, and less confident that you can make things better. Because optimism is a great buffer for stress, those suffering from burnout find it harder to pull out of their rut than they normally would.

Increased Absenteeism and Inefficiency at Work

When experiencing job burnout, it gets more difficult just to get out of bed and face more of what’s been overwhelming you in the first place. This may be an unconscious defense against burnout, but those experiencing it tend to be less effective overall and stay home from work more often. (This could also be due to increased illness resulting from lowered immunity, as discussed above.) This is part of why it makes sense for workers to take some time off before they start feeling burned out, and why it makes sense for employers to refrain from running their workers into the ground; they might not get back up so quickly!

self care

What Causes Burnout?

Burnout has many causes. They fall into the main categories relating to job structure, lifestyle features, and individual personality characteristics. For example, those who work at jobs that have a heavy workload with low recognition or compensation, unclear requirements, and heavy consequences for mistakes are at a greater risk for burnout. Those who are perfectionistic burn out more easily as well. And those with busy lives and little ability for self-care are likewise at a greater risk.

If you think you’re at risk of experiencing burnout, you can explore resources on self-care and finding satisfaction at your current job. And if you feel that your symptoms are affecting your life significantly and you need help coping, there are many treatments that can help, and talking to a professional can be a good idea.

Nicole Reed

7 days