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Kathy Marshack News

Burnout Isn’t Normal! 9 Easy, Changes You Can Make Today

Monday, June 18, 2018


Stressed, overwhelmed, and suffering from burnout – so many people suffer from these that we’ve begun to think they’re normal. But they aren’t. They signals that something in your life needs to change. Here are nine easy changes you can make today that will help you recover your health and happiness.Do you feel drained, overextended, sluggish, unmotivated, even uncommonly cynical or ambivalent because of your work load? These are all symptoms of burnout. Even though a nationwide 2016 survey shows that 50% of Americans in the workforce are exhausted, it’s not normal to live like this! The World Health Organization classifies occupational stress and burnout as a very real and dangerous health hazard.

You are not a “wimp” or a “slacker” to make wise choices that protect your mental and physical health. Even if you’re not able to take a few days off work, there are things you can do today to recover your health and happiness:

Connect with a loved one. Whether it’s a friend or family member, you need to spend more time with those who understand and support you.

Practice focused breathing. Mindful breathing activates your parasympathetic nervous system, which helps you relax and manage stress.

Take frequent breaks. Preferably include walking in your break – just five minutes for every hour will make a huge difference.

Create a more peaceful work environment. Get an ergonomic chair and desk. And have a screen saver or framed photo that makes you feel happy. Adding a plant to your work space may help too.

Start a hobby. Outside interests give you something to look forward to after work. It helps you decompress and dissociate from work.

Refocus on your health. Consciously make improvements to your diet, exercise and sleep. You may feel like you don’t have time, but you will be forced to take time later, when your health seriously fails.

Find something to laugh about. Laughter releases feel-good brain chemical, so it’s a great stress reliever.

Quit procrastinating. When you feel anxious over a task, it’s easy to put it off. You may experience a small sense of relief, but that task will be nagging at you, always there in your mind. And more importantly, you’re depriving yourself of a sense of satisfaction and accomplishment.

Break a big task into smaller steps. Achieving tiny goals can lead to increased dopamine levels in the brain. Do just one thing. Pat yourself on the back. Take a deep breath and do the next thing. You can do this!

Give these tips a try and visit me on Facebook to share the ones that work best for you. If you’re experiencing a prolonged or severe form of anxiety, stress, or depression, please consider seeking professional help. If you live near Portland, OR/Vancouver, WA please contact my Jantzen Beach office and schedule an appointment. I also offer online therapy if that's more convenient.



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