It's okay to say no - Deepstash

It's okay to say no

Nobody is going to think less of you. Admitting when your plate is full is a sign of emotional maturity. When adding extra work - ask what will be delayed or sacrificed to make room for it.

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MORE IDEAS FROM THEBOOK

Release tight areas in your body - Daily five stretches

Kit laughlins daily five stretches or stretching on a foam roller or with a lacrosse or tennis ball for trigger point release

stretchtherapy.net/audios

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Place one hand on your belly and one on your heart, then breathe in through your nose and deeply into your belly for five full seconds. Then exhale through your mouth for another five full seconds. Try ten breaths this way.

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Checking emails less regularly is scientifically shown to reduce your stress. Turn off automated notifications and choose your own timetable for actively checking messages. Maybe that's once per hour. Maybe that's as little as twice a day.

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5-4-3-2-1 technique - five things you can see, four things you can touch, three things you can hear, two things you can smell, one thing you can taste.

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It's okay to feel stress at work. We all do! Sometimes it can even be motivating. But there's a big difference between the occasional spike and an endless high velocity nightmare.

Stress releases a hormone called cortisol. High levels for long periods of time can physically shrink and lose connections with what deals with decision making, concentration, judgement and social interaction.

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Acknowledge the pressure you are feeling while maintaining a cool, calm, clear headed playing style. To get out of a red headed mindset and into a blue headed mindset, take deep deliberate breaths, then anchor yourself with a physical reminder to come back to the present moment I.e. tapping on wrist.

Write a wrist of what you're not going to work on - your permission slip. Stop. Breathe. Write it down.

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Pick one or two you can commit to solving by end of the day.

If you've jotted down some things that can't easily be solved, designate some 'worry time' for the day. This is a cognitive behavioural therapy technique that gives you a specific time and place to worry to stop them interrupting your day.

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Break your day into small chunks. 3 tea breaks, 2 meal breaks and a wellness walk. Make a list of things you need to get done and what are the truly cursed jobs - do just one of these a day.

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RELATED IDEAS

Understand your limitations

Burnout occurs when job demands consistently outweigh the resources available. The first thing you need to do is to set proper limits.

When you limit your time spent on specific tasks, you give yourself permission to make choices. Instead of fighting perfectionism for example, you learn to stop when things are good enough.

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What is caregiver burnout?

Caregiver burnout is categorised as a state of total physical, emotional and mental exhaustion.

This happens due to multiple demands, lack of resources, less energy and/ or lack of support.

There are many factors that may contribute to caregivers experiencing burnout.

Taking care of own health and wellbeing reduces the burden and facilitates better care to receivers.

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How to overcome burnout
  • Prioritise Nourishment.  Get quality rest, eat food that will fuel your body's recovery, exercise gently, get fresh air and also nourish your heart.
  • Acknowledge Your Part.  Face the real reasons you burned out.
  • Build Some Guide Rails.  Establish new boundaries. It's about knowing the difference between the things you’re willing to go the extra mile for when life demands it, and the things that mean enough to you for you to enforce your boundaries.

  • Don’t Do it Alone. You don't need to do everything yourself. It’s okay to seek support.

  • Give a Damn. Sometimes, being in a bad place can be the perfect opportunity to make some new choices.

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