Managing Your Burnout, Stress, And Time in Your Career, Family, and Life Aspirations

Are you drowning? Does it feel like everyone needs you so much it seems like you have no time or space to do anything for yourself?

If so, you’re not alone.

According to the American Institute of Stress (AIS), 55% of Americans are stressed during the day. The global average of the number of stressed people out of 143 countries is 35%.

It doesn’t help that the current financial state of the national economy adds more financial stress on top of the average family and career stressors.

While I can continue to point out of the state of distress, the more important factor about this is the issue of continually rising stress.

We have not been this stressed in decades, or ever.

But studies show that our daily productivity hasn’t changed since the fifties…so it’s our perceived stress that is causing this issue.

Nevertheless, let’s delve into actionable steps you can make now to manage your stress and potential burnout because you likely have one or another…or both.

Breath work.

Researchers at Trinity College Institute of Neuroscience and the Global Brain Health Institute found that focused breathing affects levels of noradrenaline, a natural brain chemical messenger that is released into your bloodstream when you are emotionally aroused, curious, or simply focused.

Too much of noradrenaline is released in times of high stress, making it difficult to focus, and too little is released when you feel lethargic, also making it difficult to focus. Breathing helps you bring this brain chemical to normal levels.

There are multiple avenues to do this.

• Block breathing: 4 — 4 — 4. Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds
• Breath to reduce overwhelm: 4 — 7 — 8. Inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds. Repeat at least 4 times.
• Wim Hof breathing technique (easier than you think). Pretty much just 30 deep inhales from the nose and exhales through the mouth followed by 10 breaths through the mouth. You finish up with a breath hold. If you want something more in depth than that, look here.

Write a to-do list.

This helps you narrow down what you actually need to do instead of have a whirlpool of ideas swarming in your brain.

This reduces anxiety around how much you actually have to do.

Time Block Your Tasks For Deep Work

Deep Work is defined as “Professional activities performed in a state of distraction-free concentration that push your cognitive capabilities to their limit. These efforts create new value, improve your skill, and are hard to replicate.” Deep Work is contrasted with Shallow Work, defined as “Noncognitively demanding, logistical-style tasks, often performed while distracted. These efforts tend to not create much new value in the world and are easy to replicate.”

This definition is not from my own brain so check out, if you are interested, Deep Work by Cal Newport.

While the modern world we live in applauds multi-tasking, our best work is often performed when we are focused and in a flow state.

To get to this state, try to schedule blocks in your day to do the task/job at hand. These do not necessarily need to be one- to two- hour chunks; they can be 15- or 20-minute blocks free of distraction to just get the damn thing done.

Take a Daily Digital Detox

We are in a toxic relationship with our devices. Our devices constantly demand our attention and take away valuable time with those that we love the most.

Even if it is just 30 minutes of being phone-free, step into the discomfort of listening to your own thoughts or the sounds around you. Or maybe this just means you don’t look at your phone while you’re standing in line.

Things people avoid during a digital detox may include:

• Checking email.
• Playing video games.
• Scrolling social media.
• Text messaging.
• Using smartphones or tablets.
• Watching news or other TV programs.

The Cleveland Clinic reports that you’ll come back from it with sharper focus, less stress, and better social interactions.

Stressed out? Burnt out? Exhausted? It’s about time that you changed some things up in your routine.

So follow me here and on Instagram @wellnessaudrey For daily wellness tips to stay consistent!