Stress VS Burnout Pt 4

***DISCLAIMER*** I AM NOT A MEDICAL PROFESSIONAL. THIS IS A LOT OF RESEARCH BUT YOU SHOULD TALK TO YOUR DOCTOR OR HEALTH CARE PROFESSIONAL IF YOU FEEL THAT YOU ARE EXPERIENCING SIGNS OR SYMPTOMS OF PROLONGED STRESS OR BURNOUT

 

This post will be discussing Burnout. Because stress and burnout are so closely linked I am going to post signs and symptoms again, there will be a lot of cross over and I will be posting stress vs burnout… which is it?

 

BURNOUT SIGNS & SYMPTOMS:

-MUCH less energy

-ALWAYS sick

-Constantly exhausted, even after a long sleep, nap or break

-Neglect your own needs – you’re too busy or you no longer care

-Life revolves around caregiving, but it no longer gives you satisfaction.

-You can’t relax, no matter what.

-You’re increasingly impatient and irritable

-You feel helpless &/or hopeless

 

STRESS VS BURNOUT… WHICH IS IT?

STRESS – Over engagement            BURNOUT- Disengagement

STRESS- Emotions Overactive       BURNOUT- Blunted Emotions

STRESS- Urgency & Hyperactive   BURNOUT- Helplessness & Hopelessness

STRESS- Loss of energy                    BURNOUT- Loss of motivation, hope & ideals

STRESS- Leads to anxiety                BURNOUT- Leads to detachment/depression

STRESS- Damage is Physical          BURNOUT- Damage is Emotional

STRESS- CAN KILL YOU                   BURNOUT- Can make you feel like life is not worth it

 

CAUSES OF BURNOUT:

-Little to no control over work

-Unclear or over demanding job

-Chaotic or High Pressure Job

-Lack of close relationships

-Lack of sleep

-Pessimistic

-High Achieving

-Lack of recognition

-Monotonous or Unchallenging Job

-Workaholic

-Taking on too much

-Perfectionist (in any area)

-Control Freak

-Type A Personality

 

TO DEAL WITH BURNOUT:

-Social Contact!! Put aside your stresses and just go do something FUN! Forget your child’s disability for a day and go out and do something “normal” like sledding, skating, swimming, etc.

-Make new friends and foster the friendship.

-Consider joining a Church or social group.

RE-EVALUATE PRIORITIES:

-Learn to say NO

-Set Boundaries

-Set up an hour a day tech-free

-Nourish your creative side

-Set aside relaxation time

-Get Plenty of sleep

-EXERCISE! Just 10 minutes of walking will improve your mood for up to 2 hours!

-Rhythmic exercise – Moving arms and legs is hugely effective in combating stress. It improves energy, lifts your mood, sharpens focus and relaxes your mind and body.

Try… Walking, Running, Weight training, swimming, martial arts &/or Dance!

 

MINIMIZE:

-Sugar

-Carbs

-Coffee

-Trans fat

-Foods with chemical preserves or hormones

-Nicotine – immediate relaxation but prolonged anxiety

-Alcohol – Immediate relaxation but prolonged anxiety

 

INCREASE:

Omega 3’s. Incorporate fatty fish, seaweed, flax seed, and walnuts.

 

WHAT ELSE CAN YOU DO?

Ask for and accept help.

You need breaks, too. If at all possible, take at least 2 days but preferably a week away from time to time. Go somewhere that you can relax… hot springs, spa, vacation, etc. If at all possible, go with your significant other. DO NOT DISCUSS YOUR CHILDREN ON THIS BREAK! It may seem impossible, but the goal of this is complete relaxation. If need be, set aside 30 minutes per day to discuss children, but other than that it should be a taboo subject when on your break. DO NOT FEEL GUILTY FOR FOCUSING ON YOU!

 

Look online for resources… some google tips are:

-“intentional living” google search should get you some decent tips and ideas

-“stress reduction techniques”

-“guided meditation”

-“mindfulness”

-“Yoga for stress”

-“P2P Support for _____________” (insert what you are stressed about)

 

If you have tried any or all of this, but you are feeling burnout or like it’s not working, PLEASE see your doctor or mental health immediately. This can honestly be an emergency situation and it would be appropriate to head to the emergency room in many cases.

 

TrinityTipStressQuote

 

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Until Next Time… Take Care of yourself….. ~C

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One thought on “Stress VS Burnout Pt 4

  1. Pingback: Stress VS Burnout Pt 3 | Our Special Kids

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