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Tracking Your Stress Levels To Improve Burnout Recovery
Burnout is mental exhaustion that can lead to serious mental, physical, and emotional side-effects.
Burnout occurs when you're under severe and constant stress. Addressing and monitoring these negative feelings is the key to moving past them.
While confronting stress may seem uncomfortable at first, it's not an admission of failure. Instead, it's acknowledging that you need to take care of yourself.
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Ignoring Signs of Burnout
Your levels of stress will vary depending on what's going on in your life. Ignoring warning signs can have a serious impact on your physical and mental wellbeing. Here are some warning signs that you're approaching or experiencing burnout:
Overwhelmed: Regularly burdened, even by simple tasks.
Unmotivated: Focus is at an all-time low.
On Edge: High anxiety, low recharge success.
Fatigue: Tired even after resting.
Withdrawn: Pulling away from others, even your usual support system.
Sickly: Aches, pains, and sick days.
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1) Maintain A Stress Journal
The goal of a stress journal (also referred to as a stress diary or stress log) is to keep a record of how stressed you are throughout the day and what circumstances increase these feelings.
This doesn't have to look polished! Write down the time, event, and how it made you feel. You can also add from 1 - 10 how stressed it made you feel or the importance of the event to your day. Above is my personal example!
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2) Identifying Triggers
A "trigger" activates a feeling within you - the term is typically used for stressors that activate trauma, anxiety, or stress. Identifying these can help you track instances where you feel overwhelmed.
Here are examples of how you can identify what's really bothering you:
- Do the dishes stress you out as much as cleaning your work area?
- Does your work ethic suffer more when you're put on certain types of projects?
- How long do you put off some tasks more than others? What finally convinces you to complete them?
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3) Mindfulness Exercises
Mindfulness, put simply, is the practice of being present. Find an exercise that helps anchor your mind in the present, through physical and mental connection.
The 5 Senses Countdown is a great beginners way to cope with anxiety and feeling overwhelmed.
Take a deep breath. Now, find:
- 5 things you can see
- 4 things you can hear
- 3 different textures
- 2 different smells
- 1 thing to name
Combine deep breathing exercises with mindfulness practices like the 5 Senses Countdown.
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4) Updating Your Solutions List
There isn’t a one-size-fits-all solution to stress recovery; your method of relaxation will also need to be adaptable.
Music: make a playlist that calms you or hypes you up.
Get Togethers: Plan time with your support system.
Retail Therapy: Some people feel better when they buy comfy clothes, make a purchase they've been saving up for, or even spend time in a public place.
Naps: Sleeping is the human equivalent of “have you tried turning it off and on again?”
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Staying Conscious of Your Stress Levels
Any schedule comes with stress. Ignoring burnout symptoms can seriously impact your well-being.
Monitor what increases negative feelings so that you can build a recovery plan that works for you at the time.
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CURATED BY
Freelance writer and content developer based out of Ohio looking to spread inspiration and motivation! Learn more on my site: https://www.eleanortypes.com/
CURATOR'S NOTE
Stress is something we all experience. Find a healthy way to reduce your stress levels and monitor potential burnout.
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