Tag Archives | health
Fire flame

13 Warning Signs That You May Be Burned Out

By on January 30, 2012 in Life Balance, Sanity Savers

Fire flame

Image via Wikipedia

Burned out, stressed out people have become so commonplace that we hardly pay attention to the signs anymore. But that is a serious mistake. Burn out has a tremendous impact on both your physical health and mental well-being.

The first step is learning to recognize the signs. We often dismiss them. We are just dedicated to our jobs or honoring our commitments, or even being a good parent, child, or friend. That is merely a lie we tell ourselves so that we can keep doing what we have been doing.

Stop doing that to yourself. Be aware of the signs and take heed.

Some common warning signs, though there are many others:

  1. You don’t take a lunch away from your desk
  2. Either the quantity or quality of your sleep has deteriorated.
  3. You frequently forget where you put things, or what you are supposed to be doing.
  4. You are distracted when involved in a conversation.
  5. You can’t remember the last time you took time for yourself.
  6. You are exhausted all the time or have no energy.
  7. You have become irritable and impatient much of the time.
  8. You experience frequent headaches or stomach upset with no discernible reason.
  9. You work long hours and don’t take time off.
  10. Alternatively, you call in sick or come in late frequently.
  11. You have lost motivation and interest in your job, hobbies or family.
  12. You are always on, afraid to shut off your electronic shackles.
  13. You feel like you are juggling and most of the plates are crashing.

When you see the signs, pay attention. Take a step back and realize that you must make some kind of change. Sometimes it is a small change and sometimes it can be a complete overhaul. If you do not do something, your body will eventually force the issue.

Have you experienced burnout? Have you taken any steps to change your stress levels? Any signs I missed?Enhanced

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

By on January 25, 2012 in Happiness, Life Balance, Personal Growth, Sanity Savers

 

Photo by JFPescatore (CC BY-SA 2.0)

While we have acknowledged that stress cannot be avoided all together, there are some practices we can employ while in the throes of life stress that can bring our stress levels down and minimize both the short and long-term effects of stress on our bodies and minds. Again, these are different for each person; what might be work for one, doesn’t work for another. The key is in knowing what they are so that you can take them out of your little bag of calming tricks when you need them most and get back to a better life balance.

Lower Stress Strategy: Employ your stress reducers.

Stress reducers are practices that we can use in the moment of, or directly after, a stressful situation. These actions that can help to calm and bring your stress back down to a manageable level so that you can get on with the rest of your day and not get stuck in the stress cycle.

Take 10 minutes to list 5-10 strategies (more if you want) that reduce or short-circuit stress.

Some of my stress reducers:

Petting my dogs – The touch and rhythm of the action, coupled with the affection soothe my angry beast.

Listening to music – Surprisingly, the genre doesn’t matter. Classical, rock, blues, it all works for me.

Fresh air – Stepping outside or even opening the window release tension and bring me back down.

Deep breathing – This is talked about all the time, but it really works. A few minutes of deep slow breathes lower my heart rate and blood pressure.

Running – I love walking and yoga, but they do not work for me after stress has occurred. I need to get my blood pumping and burn off the stress.

Looking at pictures of my children and grandson – The smiles and simple enjoyment of life, the reminder of love and the bigger picture help me to put things in perspective.

What are your reducers? Care to share…

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

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English: Jump! Deutsch: Spring!

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

By on January 23, 2012 in Life Balance, Personal Growth
English: Jump! Deutsch: Spring!

Image via Wikipedia

Volumes have been written on how to de-stress, lower stress and eliminate stress, yet we continue to have higher stress levels than ever before. The truth is that we can’t completely stress-proof our lives and we shouldn’t. Some stress is good. It keeps us moving, helps us meet deadlines, and sometimes alerts us to when it’s time to step back. However, when stress takes over, life loses its joy, work is no longer satisfying, and relationships are just another burden to carry.

It doesn’t have to be that way! There are a few simple things we can do to lower our stress levels and get back to a better life balance and a higher quality of life. Here’s my disclaimer: While it may be simple, it isn’t necessarily easy. That part is up to you.

We do not have to be a victim; we do have some power to forestall stress to a certain extent. We often unknowingly cause of our own tension, by exposing ourselves to people, things, and atmospheres that exacerbate our stress levels. I call these amplifiers. Amplifiers are things that either trigger stress or elevate it. These are different for each person; what might be an amplifier for one, might be a reducer for another. The key lies in knowing what they are so that you can eliminate, minimize, or at least prepare yourself for an elevated stress reaction.

Lower Stress Strategy: Identify your stress amplifiers.

Take 10 minutes to list 5-10 things (more if you want) that amplify or trigger stress.

Some of my stress amplifiers:

Watching the news – I still know what’s going on in the world, but watching the news causes negativity and anxiety for me.

Disorder – I need order. Piles, messes, unfinished projects all distract and agitate me so that I can’t function.

Chaos – Being in the middle of a busy, hectic atmosphere (too much activity, multiple conversations, etc.) spikes my stress and tension levels.

Complainers – I really have no tolerance for people who complain and whine instead of taking action. Drives me nuts. Enough said.

Ambiguity – I feel an underlying sense of unease when I don’t have clarity. I need specifics; times, expectations, rules, processes, decisions. I need a clear path, not an open field.

Lack of sleep – This should be at the top of my list. Number one stress amplifier. If I don’t get enough sleep, I am a bubbling volcano, waiting for the slightest infraction to explode.

What makes this list will be a matter of personality type and preference. Your list is your own; whatever is real for you. What matters is that you know what affects you, causes you more stress, or sets you on edge. The extent to which you can avoid your stress amplifiers or at least be aware of their contribution so that you can consciously minimize them will determine the level of stress in your life.

What are your amplifiers? Care to share…

In the rest of this series on lowering stress, look for more strategies to reduce stress and enjoy a higher quality of life.

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Why Light May be the Key to Happiness

By on December 14, 2011 in Happiness

Everyone should have one! If only a blindingly bright spray of white artificial light could give us the secret to happiness. That would be wonderful and…well… fanciful. But the truth is, if you suffer from Seasonal Affective Disorder or “winter blues” a White “Happy” light might help.

According to Familydoctor.org

Seasonal affective disorder (also called SAD) is a type of depression that is triggered by the seasons of the year. The most common type of SAD is called winter-onset depression. Symptoms usually begin in late fall or early winter and go away by summer. A much less common type of SAD, known as summer-onset depression, usually begins in the late spring or early summer and goes away by winter. SAD may be related to changes in the amount of daylight during different times of the year.

How common is SAD?

Between 4% and 6% of people in the United States suffer from SAD. Another 10% to 20% may experience a mild form of winter-onset SAD. SAD is more common in women than in men. Although some children and teenagers get SAD, it usually doesn’t start in people younger than 20 years of age. For adults, the risk of SAD decreases as they get older. Winter-onset SAD is more common in northern regions, where the winter season is typically longer and more harsh.

What are the symptoms of SAD?

Although your symptoms are clues to the diagnosis, not everyone who has SAD experiences the same symptoms. Common symptoms of winter-onset SAD include the following:

  • A change in appetite, especially a craving for sweet or starchy foods
  • Weight gain
  • A drop in energy level
  • Fatigue
  • A tendency to oversleep
  • Difficulty concentrating
  • Irritability and anxiety
  • Increased sensitivity to social rejection
  • Avoidance of social situations and a loss of interest in the activities you used to enjoy

If you don’t work near a window or getting outside isn’t possible or practical, it can affect your mood, energy, sleep, appetite and more.

Daylight gently helps the body recalibrate and stabilize, improving focus, concentration and productivity. It also prompts the body’s natural sleep patterns to help with jet lag and shift work.

If you’re interested, you can find these lights on Amazon.com and most likely at your local department store.

 

Further reading
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English: Line art drawing of a scroll

Don’t Forget the Golden Rule….of Productivity

By on December 9, 2011 in Productivity
English: Line art drawing of a scroll

Image via Wikipedia

Every once in a while we need to be reminded of the basics…

We are, most of us at least, creatures of habit and structure. We thrive when there are rules and guidelines to assist us through the veritable maze of life and work processes. Why should productivity be any different? Learning or developing any routine or program can be frustrating and confusing. If you are feeling overwhelmed, don’t let those feelings discourage you from your quest for higher personal and professional efficiency. You will not master every technique for organization or effectiveness; you should not even try. I can hear the type A’s protesting out there – mostly because I am one of them – but if you strive for perfection, you will inevitably come away disappointed.  Seek instead; measurable improvement over time and your pay-off will be less stress, greater success and more time to enjoy your life.

So, with that in mind, I have assembled a list of the most crucial rules that will ensure your success in becoming more productive over time. They are a combination of strategies gathered by researching and studying highly successful productive professionals, juggling mothers and also what I have personally found works for me.

Productivity Golden Rules

  1. One Change at a time – you get the best results when you truly focus on one change at a time.
  2. Know Your Why – What is the purpose behind your goals or work?
  3. Clarify your objectives.
  4. Plan your day, every day.
  5. Energy management – Know your peak productivity cycle.
  6. Set boundaries – Protect your time and space.
  7. Play to Your Strengths – Delegate or automate the rest.
  8. Don’t overthink, don’t procrastinate, and just do it.
  9. Invest in yourself – Learn, grow, improve your skills.
  10. Focus, Focus, Focus!

For a more in depth discussion on these productivity rules, read their individual posts, where we describe them in further detail.

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Evaluate Your Life Score… Take the Test

By on November 30, 2011 in Happiness, Life Balance, Personal Growth

If you think of life in terms of a game, then perhaps you should give yourself a score of some sort. How else will you know how you’re doing?

And really why shouldn’t you? Despite the fact that it is often serious and at times difficult, life really does play out much like a game. We compete against each other and sometimes work in teams. We try to accumulate possessions and titles as if they were points on the scoreboard. We advance by a combination of choices, strategy and sheer luck.

So why shouldn’t we get a score?

Only in this case you are the only one who can decide how many points you are awarded…

Let’s have some fun and find out how we are doing at the game of life.

Give yourself from 1 – 20 points in each of the 5 areas based on how well you think you are doing.

Health – How is your health? Consider your weight, diet, fitness and energy as well as any health problems you may have.

Relationships – How are your relationships? How deep and fulfilling is your relationship with your significant other, your children, your parents or your siblings. How about your friends?

Career – How satisfied are you with your career or business life? Are you content? Are you contributing meaningful work? Are you doing something you enjoy? Are you being valued appropriately?

Happiness – How happy are you? Really? Do you feel good about your life? Do you have a hopeful, positive attitude? Do you feel a sense of balance or are you feeling unstable or overwhelmed?

Money – This is not about how much money you have, but with your perception of it. Do you have enough money? Are you responsible in your managing of your money? Do you feel secure about money? Or are you always worried?

Now add up your score in each area to get your “Life Score.”

Your score is yours alone. You do not have to share. It’s not about comparing or competing with anyone other than yourself. You decide what it means and what, if anything, you’d like to do about it.

My scoring guidelines:

75-100 – You are either lying to yourself…or you really know what you want out of life and are making good decisions and taking consistent action to keep moving in a positive direction.

50-74 – You are probably making good choices much of the time and may have some idea of what you want out of life, but there is room for improvement. You may have a nagging health issue or be worried about money or unhappy in your career. Or you may just be juggling everything pretty well, but feel that you can do better.

25-49 – You probably aren’t really clear on what you want or what you should be doing.  You know that your choices could be better, but you just can’t seem to take consistent action toward your goals. Or you are so focused on one aspect of your life that the others are completely suffering. You could use some help.

0-24 – You desperately need help! You are totally missing out on the fullness of what life has to offer you. But you can make changes. It’s not hopeless; not at all.

How did you do? Are you happy with your life score?

If you are…. Congratulations! Good job!

If you’re not… You can do better. Change is possible and it’s doesn’t even have to be that hard. You might benefit from coaching, from self-discovery, life planning or clear goal setting. The good news is that much of your life is within your control. Yes, there is an element of luck and circumstances, but to a large extent you have the power.

Your power lies in your choices, your actions and your attitude.

How you use that power determines the outcome and experience of your life.

Care to share? How satisfied are you with your life score? What will you do about it?

Question everything, move forward, enjoy the journey.

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Santa Claus with a little girl

How to Keep Your Sanity (and get stuff done too) This Holiday Season

By on November 25, 2011 in Happiness, Life Balance, Productivity, Sanity Savers
Santa Claus with a little girl

Image via Wikipedia

The holiday season is fabulous time of cheer, good will and a lighter mood for most, but it can also be stress-laden and overwhelming to many. It’s hard to stay focused in the midst of holiday shopping, music, parties and revelry. It can also take a herculean effort to actually accomplish anything of substance at work while trying to juggle your extra family obligations at home.

What can you do?

Take some time for yourself – Yes, it may be tough, but you really do need to stop and catch your breath.

Set reasonable expectations – You cannot possibly accept every invitation and opportunity that comes your way. Don’t even try…and don’t feel guilty. If you can’t make it to the company party because Johnny has a school pageant, so be it. And if you just don’t have the energy to make 5 dozen cookies for the charity bake sale, then don’t commit to that. Don’t be a martyr. You can only squeeze so much into your day.

Pay attention to your health – Don’t use the excuse of a packed calendar to let your health slide. You will feel better and have more energy if you try to stay active and make somewhat healthy food choices. Instead modify if you need to. Swap out that glass of wine for eggnog. Cut back to a 20 minute walk at lunch if you can’t get to the gym after work.

Plan, plan, plan – Make a gift list, make a party list, keep a shopping list handy. Also, block out uninterrupted time for quiet, focused work. It’s more important now than ever to plan your day, your time and your most important tasks.

Lighten up. Try to have fun while you’re working and preparing for the holidays. Crank up the holiday music, put on your Santa hat and reward yourself with a cookie while you’re getting things done.

What is your biggest holiday stressor?

How do you keep yourself sane and productive? 

Question everything, move forward, enjoy the journey.

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Sun going down

Why Do We Resist What We Need Most?

By on October 21, 2011 in Happiness, Life Balance, Sanity Savers
Sun going down

Image by RoyaleScuderi via Flickr

We all need time away, to reflect, to restore…to rest. Why is it that when the opportunity presents itself we either obsess about it or push it out of our minds?

Personal confession: My husband and I have been planning a long weekend away for several months to celebrate our anniversary (and a bit of my birthday too since they are 5 days apart.) He missed both occasions last year (deployed to Afghanistan.)But for most of that time I stubbornly refused to research what activities we might wish to do, where we might like to eat, what I would need to bring and the arrangements that needed to be made (dogs, kids, etc.).

Why?

Perhaps it was because it was still in the future and I didn’t want to get excited too early. Perhaps it was too stressful thinking about arrangements and choices. Here’s another confession…I really hate making decisions…big or small…I hate them all. (We’ll dissect that another time.)

The truth.

I think that I was too darn busy and this was just one more item to add to my already burgeoning to-do list. How many of you feel that same way? C’mon be honest.

Planning your vacation turns out to be so stressful that you end up not enjoying it.

Thinking about upcoming celebrations puts you over the edge; gifts, food, invitations, shopping, too much to think about!– birthday parties, entertaining, Christmas…(Don’t even go there, I’m getting hives.)

You have a long weekend coming up so in preparation you work 10 hour days to get everything done and you’re too exhausted to enjoy your time away.

Or while you’re on your break away, you can’t stop thinking about everything you need to do at work, at home, when you get back and worse you’re annoyed by your inability to relax. (Wait…Maybe that’s just me?)

So, what can we do? How do we fix this?

I really don’t have the answer to this one. But here’s what I’m going to try:

I’m going to read some of my old posts on the importance of recharging, refueling, rest and relaxation…and try to take some of my own advice.

I’m going to remind myself that I am lucky to have a husband and partner that I truly enjoy spending time with and further that he and our relationship deserves my time and attention (more of taking my own coaching advice.)

I am going to take a deep breath and unplug… totally. I sense a bit of anxiety just writing that…must be social connection & technology withdrawal anticipation(might have to toss in a Facebook or Twitter mobile pic upload.) (I really must listen to my own coaching more often!)

Wish me luck! And if you have any advice to toss my way…please…feel free.

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Balancing Stones

10 Warning Signs That You Are Out of Balance…Pay Attention

By on October 19, 2011 in Personal Growth

The simple fact of the matter is, when your life is out of balance (whatever that looks like for you) you can’t perform at your highest level, professionally or personally. So if you truly desire to achieve your goals, success, happiness and better health, then you need to pay attention to what is going on in your life.

I have thrown together a list of some of the warning signs that show up in my life. Some of them are humorous, but sad and unfortunately true. I’m not claiming to be even close to a perfect example of life balance, but I am getting really good at noticing when something is a little off and stepping back for a bit to see how I can fix it. Your signs may be different, but the important thing is to take notice.

You know that you are out of balance when:

Balancing Stones

1. You work from home and are still in your pajamas at lunch time…or worse…have to rush to get showered before spouse and kids get home…

2. You do not stop to take a lunch break…away from your desk (you need to step away for a bit.)

3. You keep meaning to put on your sneakers to walk, run, dance, whatever, but don’t seem to have time…

4. Every time you close your eyes your mind races and you can’t sleep…or at the other end…the moment you sit still or lie down you can’t keep your eyes open.

5. You leave the house and realize that you forgot to fix your hair, brush your teeth, or put on mascara, earrings, or socks (yes…that was me.)

6. You can’t keep up with normal personal or household chores…forget to feed the dog (or fish,) water the plants, no clean socks (laundry piling up?)

7. It’s take-out food or cereal for dinner again because you didn’t have time (or forgot) to buy groceries or make dinner.

8. You can’t remember the last time you went on a date (even if you’re married…especially if you’re married,) visited your mother or had coffee with a friend.

9. You can’t make it through an evening without checking your phone…or dinner, playing a game with your child, a sporting event or social gathering.

10. You have trouble remembering…why you came into the room, where you put your keys or phone or purse/wallet, where you parked the car or…chuckling at this one… you make a phone call and can’t recall what you wanted to talk about (been there, done that.)

Question everything, move forward, enjoy the journey.

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10 Ways to Make Change Work for You

By on October 10, 2011 in Simple Steps

Simple Steps

Change is not the enemy. In fact it can be the best friend you never knew you had.

From time to time it’s beneficial to shake things up and get out of a rut, even if you think that rut is working for you! You’d be surprised at what a measurable difference a small change in routine, environment or process can make. Change can be a valuable success and happiness tool if you learn to make it work for you instead of avoiding it at all costs.

Commit this week to making just one change in the way you live and work.

10 Change Suggestions to get you started:

  • Rearrange your furniture in your office or a room at home – Especially if you work from home (I recently moved my desk so that I was no longer facing the wall and immediately found I was happier and more productive.)
  • Change the colors that surround you – Colors have been scientifically proven to affect mood and creativity (you don’t have to paint your walls…new curtains, a throw pillow, flowering plant or an inexpensive wall hanging can work.)
  • Wear something different – Buy something completely different from your usual wardrobe, even a new tie or scarf will work or wear favorite clothing in a new combination.
  • Shift your normal routine – Do you always get groceries or go to the bank on the same day? Do you always check your email first? How about when you take breaks and lunch? Shake it up and see how it works (you can always go back.)
  • Try out a new commuting activity – If you normally talk on your mobile phone or listen to the news, how about listening to an audio book instead or try a silent commute (might be uncomfortable for some, but I find the silence to be great opportunity to mull over creative ideas.)
  • Expand your social circle – Eat lunch with someone different, invite a colleague or acquaintance for coffee, ask a neighbor to dinner ( you never know where you will find your next friend mentor or business contact.)
  • Swap activities – Do yoga at lunch instead of sitting in the lunch room, try Zumba instead of the treadmill, Pilates in place of yoga or biking instead of your usual morning run (altering your exercise routine not only keeps it more interesting, but also is more effective at improving your fitness and health.)
  • Eat a different meal – If you always have a bagel or muffin for breakfast, try having eggs or yogurt and fruit instead (the extra protein will increase you alertness and energy level.)
  • Examine one firmly entrenched process and see if you can tweak or overhaul it (well established processes and equipment that may have worked quite well at one time, may not be the most effective method now.)
  • How about changing your attitude or behavior – Gulp! This is the toughest, but by far the most effective change strategy (If you notice that you complain or criticize often, try remaining silent when the urge strikes.  Or if you’re always late, make it a priority to be on time for a week and see how it feels.)
Most importantly…Smile…It changes everything.

Question everything, move forward, enjoy the journey.

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