stress

News is everywhere, all the time, and a lot of it is negative. 

With streaming, social media, games, and pop-up headlines, it’s hard to avoid these negative events, especially since coverage is global, bringing what’s going on around the world right to our front doors. With so much exposure to violence and disaster, it’s understandable that we have a buildup of negativity, anxiety, and fear that can lead to media-induced stress. 

Constant Bad News Takes a Toll

If you think you may be dealing with media-induced stress, here are some signs to watch for:

• inability to “unplug” from media reports

• feeling overwhelmed

• anxiety, depression, fear, anger, numbness, shock

• deep feelings of empathy you can’t let go

• difficulty relaxing

• increased heart rate, blood pressure

• sleeping too much or not enough

• restlessness, headaches, stomach, and other physical problems

• overeating, undereating

• isolating

• self-medicating

A Strategy for Tragedy

There are many things outside our control. But taking action when and where we can helps give us a better sense of stability and peace in times of turmoil. Here are some steps to help:

• Assess the reality of a situation to your life. The news makes it seem like negative events happen everywhere, every day to everyone—which can make us feel as if these events are happening in our own lives. But that’s not true. Take time to process what actually affects your daily life. 

• Learn to unplug. Take deliberate breaks from your screens and from the world. 

• Avoid news before bed. They can lead to disrupted or inadequate sleep.

• Limit media consumption in times of hyped-up tragedy. Being informed is okay. Being obsessed is not.

• Talk with friends or family about feelings and issues. Engaging in real-world discussions often helps bring our focus back to what is real, immediate, and important.

• Write your thoughts down. Getting thoughts out of our minds and onto paper helps us assess their validity while cleansing our thought process.

• Try meditation techniques to quiet the mind. Sitting quietly, focused breathing, intentional thinking, and getting in touch with nature can help lower blood pressure and heart rate and deal with rising anxiety.

• Take positive action. In times of tragedy, the urge to help can be therapeutic. Find a local charity or organization to support in some way.

• Engage your mind and body in centering activities. Channel the energy that would typically go toward stress and anxiety toward something positive and productive instead. Listen to or play music. Spend time with your children. Cook a healthy meal. Walk the dog. Organize your closet. Read a book. 

Keep in Mind

Media-induced stress is a real and growing issue that can impact our daily well-being. Realizing that you’re not alone is a big step in battling media-induced trauma. If you’re struggling with handling what’s going on in the world, reach out for help.  

Disaster trauma is such a prominent issue that the U.S. Department of Health and Human Services has set up a free support line for anyone in need as well. The Disaster Distress Helpline can be reached at (800) 985-5990 or on the web at www.samhsa.gov/find-help.

News is everywhere, all the time, and a lot of it is negative. 

With streaming, social media, games, and pop-up headlines, it’s hard to avoid these negative events, especially since coverage is global, bringing what’s going on around the world right to our front doors. With so much exposure to violence and disaster, it’s understandable that we have a buildup of negativity, anxiety, and fear that can lead to media-induced stress. 

Constant Bad News Takes a Toll

If you think you may be dealing with media-induced stress, here are some signs to watch for:

• inability to “unplug” from media reports

• feeling overwhelmed

• anxiety, depression, fear, anger, numbness, shock

• deep feelings of empathy you can’t let go

• difficulty relaxing

• increased heart rate, blood pressure

• sleeping too much or not enough

• restlessness, headaches, stomach, and other physical problems

• overeating, undereating

• isolating

• self-medicating

A Strategy for Tragedy

There are many things outside our control. But taking action when and where we can helps give us a better sense of stability and peace in times of turmoil. Here are some steps to help:

• Assess the reality of a situation to your life. The news makes it seem like negative events happen everywhere, every day to everyone—which can make us feel as if these events are happening in our own lives. But that’s not true. Take time to process what actually affects your daily life. 

• Learn to unplug. Take deliberate breaks from your screens and from the world. 

• Avoid news before bed. They can lead to disrupted or inadequate sleep.

• Limit media consumption in times of hyped-up tragedy. Being informed is okay. Being obsessed is not.

• Talk with friends or family about feelings and issues. Engaging in real-world discussions often helps bring our focus back to what is real, immediate, and important.

• Write your thoughts down. Getting thoughts out of our minds and onto paper helps us assess their validity while cleansing our thought process.

• Try meditation techniques to quiet the mind. Sitting quietly, focused breathing, intentional thinking, and getting in touch with nature can help lower blood pressure and heart rate and deal with rising anxiety.

• Take positive action. In times of tragedy, the urge to help can be therapeutic. Find a local charity or organization to support in some way.

• Engage your mind and body in centering activities. Channel the energy that would typically go toward stress and anxiety toward something positive and productive instead. Listen to or play music. Spend time with your children. Cook a healthy meal. Walk the dog. Organize your closet. Read a book. 

Keep in Mind

Media-induced stress is a real and growing issue that can impact our daily well-being. Realizing that you’re not alone is a big step in battling media-induced trauma. If you’re struggling with handling what’s going on in the world, reach out for help.  

Disaster trauma is such a prominent issue that the U.S. Department of Health and Human Services has set up a free support line for anyone in need as well. The Disaster Distress Helpline can be reached at (800) 985-5990 or on the web at www.samhsa.gov/find-help.

“Balance is not something you find; it’s something you create.”— Jana Kingsford, Time Management Author

When we think of the good ol’ days, we often cast a rosy hue on what once was. But when it comes to work/life balance, chances are our parents didn’t have a great one. It helped that they also didn’t have cell phones, internet, or social media, so when they were not at work, they may have been more mindfully engaged in the present. But they also lived in a world where working long hours was a sign of dedication and success. 

Now we know better. Research has shown, many times over, that productivity is not tied to the number of hours you sit at your desk. The truth is, the more time we spend at work, or thinking about work, the more likely we are to get burned out. Burnout leads to lower productivity, less job satisfaction, and increased health risks. A better work/life balance leads to improved efficiency and better overall health. If you’re wondering where to start, we’ve got you covered. 

How Do Life and Work Get Out of Balance? 

A first step is to identify things that may cause an imbalance. 

• Working long hours or working a lot of overtime. It’s important to disengage from work. That’s hard to do if you’re working all (or most of) the time.
• Little choice in work hours or not being able to take off when you need to. While most jobs have scheduling requirements, a rigid schedule without the choice for flexibility leads to stress and resentment.
• High-pressure, high-stress jobs. Some jobs come with higher levels of stress, such as the medical profession, law enforcement, and teaching. For these kinds of jobs, the ability to leave work behind and relax is crucial. 
• Unreasonable expectations. Whether these are self-imposed or come from your boss, this can lead to chronic stress. 

Ideas to Help Improve Work/Life Balance 

Once you name the reasons your work/life scale may be tipped too much to one side, it’s time to take a practical look at how you can make positive changes. 

Consider your personal and professional goals, and figure out what you must do to achieve those. If you want to grow professionally, set boundaries to make that happen. For example, spend x hours a month on professional development. If you want to spend more time with loved ones or pursuing a hobby, set boundaries for those things. Boundaries are meant to protect. They draw lines so other things don’t encroach on that time and space. 

1. Learn to set boundaries. Set boundaries for others and let them know when they can expect you to respond to texts and emails and when you won’t be checking or responding. Set boundaries for yourself. Unless you’re on call, leave your work at work. It will be there when you get back. 

1. Tackle things in order of importance. Do your most important or most dreaded task first. If you can’t finish it, set a specific amount of time you’ll work on it, then move to the next item on your list. 

Delegate. Do what you need to do, and delegate tasks where you can.  

1. Think in terms of outcome, not office hours. Do your job and do it well. When it’s done, go home or log out if you can. If your job doesn’t allow you to do that, take some extra breaks. If your work is already done, you’ve earned it. 

1. Prioritize your health (both mental and physical). Use your breaks to take walks, listen to relaxing music, journal, or work on an office-friendly hobby.  When you leave each day, reward yourself with something that supports your overall wellness. 

1. Put yourself—and your family—on the schedule. Those we love most often get put at the bottom of the list. Don’t do that! Make appointments to spend time enjoying the important people in your life. 

1. Get away. Take a vacation (or staycation). You’ve earned your paid time off, so use it!

Achieving a healthy work/life balance can prevent burnout, chronic stress, and a load of health issues. No one ever looks back at their lives and wishes they’d spent more time at the office. When you get to the end of the year or the end of your days, you probably won’t regret time spent supporting joy, fun, and loving relationships.

Change is all around us and stress is the brain and body’s way of responding to it. Whether we interpret change as real or perceived, short or long-term, stress is the result.

Stress is not intended to be harmful.   In fact, it  does  serve  a  purpose.   Your body’s  stress response is meant to protect you from danger. It releases chemicals and hormones to aid the “fight or flight” response.   This quickens your pulse, increases your breathing rate, and tenses your muscles. Oxygen shoots toward your brain and your immune system is charged with a short boost.

While stress can be beneficial, our bodies aren’t event such as an unexpected job loss, death, illness,  or  divorce.  Lastly,  traumatic  stress follows a disastrous event like an accident, acts of war, assault, or a natural disaster.

RESILIENCE

While  we  don’t  always  have  control  over stressful events in our lives, we can manage how we react to them.  Resilience is the ability to adapt well over time in response to stressful events. How well do you “bounce back”?

 

Y N   Do you have access to supportive family and friend relationships?

 

Y N   Are you readily able to make a plan and stick to it? Can you problem solve?

 

Y N   Do  you  believe  in  yourself  and  your abilities?

 

Y N Can  you  identify  and  regulate  strong, emotional responses?

 

Y N Do you open up and communicate with your support network?

TYPES OF STRESS

There  are  three  main  types  of  stress  we experience: routine, sudden event, and traumatic. Routine stress occurs with the regular changes in  our  work,  school,  or  family  environments. Another type of stress happens from a sudden and unexpected negative event such as loss of job or investment.  Chronic stress takes a toll, and over time prevents your body from returning to its normal functioning state.   As a result, people might experience high blood pressure, diabetes, heart disease, or mental illnesses like depression or an anxiety disorder.

ACTION STEPS

Practicing  the  following  healthy  habits  will help you develop resilience and cope with life’s stressors:

✓ Pay attention to your body and where you’re

feeling physical tension.

✓  Be mindful of your limits and learn to say no

once in a while.

✓  Clarify your values and prioritize tasks and

responsibilities accordingly.

✓ Focus on the positive and what you have

accomplished.

✓  Eat healthy foods, limit caffeine and alcohol,

get rest and exercise regularly.

✓  Relax your body and focus your thoughts

on whatever is uplifting for you.

✓ Schedule an appointment for a check-up

with your primary care provider.

 

KEEP IN MIND

Life is challenging and can be very stressful. You’re not alone, and help is available. Consider reaching  out  to  your  health  care  provider and engaging other counseling resources for guidance on next steps.

What steps will you take today to be well and live life more fully?

Want to talk to a counselor today about this? 

Call us at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

Avoiding Burnout

There are many “outs” in life.  We can be stressed out, worn out, and experience burnout.  As passionate as we may feel about our work, we are all susceptible to burnout if we fail to exercise good self-care and relaxation techniques.  Burnout is a constant feeling of physical, mental, and/or emotional exhaustion and pessimism in the workplace.  This usually results in a decline in performance and passion.  You may experience doubt over your job competence and value in the workforce.    

Early Signs of Burnout

There are several early warning signs of burnout.  Do you dread coming back from vacation?  Are you experiencing interpersonal problems at work and home, growing irritable and impatient?  Do tasks you once enjoyed no longer excite you?  Can you concentrate easily on assignments?  Is your overall attitude pessimistic toward your coworkers and your performance?  These questions are all indicators of a burnout.  There are also several health problems that may arise from chronic stress in the workplace.  Burnout symptoms have been linked to anxiety, depression, digestive problems, weight fluctuations, and changes in sleep patterns. 

 

Triggers of Burnout

What ultimately leads to workplace burnout?  It’s different for everyone and could be a variety of items or one major one.  Here are some possibilities:

• Limited or no control- Perhaps your schedule or job requirements are determined for you- without your input. Lacking sufficient resources to do your job effectively may also trigger burnout.  
• Expectations- If an employer anticipates a higher performance than possible, this could cause an increase in stress. Also, when expectations are unwritten or unclear, this brings confusion and interpersonal turmoil. 
• Job mismatch- Are you currently in a position not suited for your skillset or interests? Boredom, frustration, and long term stress may occur. 
• Social dynamics- It’s no secret there are introverts and extroverts. Some people work best in solitude; while others would not.  Isolation could lead to internal and/or external stress. 
• Clashing values- Differences in values or convictions can be deeply felt. Situations resulting from a clash in business ethics may produce emotional stress.
• Out of balance- When work begins to eat up your energy and time for family or social events resentment may appear and accelerate to burnout.

Preventing Burnout

Far from being inevitable, burnout is actually preventable.  Consider putting these practices in place to help in avoiding workplace burnout:

• Take small breaks- Your overall performance can be impacted negatively by failing to take (short) breaks. Concentration wanes after a long, laborious stretch; so take a quick five or ten minutes.  Your brain will thank you. 
• Evaluate- Take a step back to see how you are using your time. Where and when are you most productive?  How is the quality of your work?  Being efficient does not equal being effective.  Take inventory and prioritize your time. 
• Set vacations in stone- If you are financially able, plan that trip today. It will give you something to anticipate.  Or consider doing a “staycation,” and treat yourself to some rest and relaxation. 
• Reward yourself weekly- Establish a routine that invests in you. Perhaps, schedule a dinner out with the family or coffee with a friend.  You will be more motivated to complete a task when you have something fun to look forward to each week.
• Determine what’s urgent- We are easily distracted by items we label as urgent. Whether that’s email, phone calls, or administrative work, set less-urgent tasks aside for later. This will increase your productivity and help you feel more organized.
• Build community with coworkers- Relationships with positive people who inspire and motivate you are important. Negativity breeds exponentially, so look for coworkers who can empathize with your challenges and encourage you.   
• Note your negative feelings- Pay attention to your negative thoughts and jot them down. Which of these situations can you control?  Focus on what you can change about your work and environment.  This mindset allows you to control more choices in your career.
• Engage new passions- Look for a new hobby to catch your interest during the week. Often, new activities reignite passions for forgotten interests.
• Unplug your devices- Avoid checking your office email, voicemail, and logging in to do work when you’re not in the office. Maintaining a clear distinction between work and home allows you to be fully present and enjoy whichever one you choose.
• Practice self-care- Taking care of yourself with proper rest, exercise, and nutrition is essential to reducing your risk for or managing existing burnout.  Research shows that less than six hours of sleep nightly speeds your chance of burning out.  Good self-care, conversely, will bring you more energy and increase your productivity. 

If you think you may be experiencing signs of job burnout, ignoring the symptoms is never the best decision.  Ask your doctor or schedule an appointment with a mental health professional before you feel worse.  Implementing these strategies, as well as healthy self-care, will help restore the passion for what you enjoy most.  

 

Want to talk to a counselor today about this? 

Call Amplified Life at 800-453-7733 and ask for your “Free 15 Minute Phone Consultation" with one of our licensed counselors. We’ll listen, answer questions you may have, and help you plan next steps.

Sources:

http://fortune.com/2012/10/08/5-ways-to-avoid-burnout-at-work/

http://idealistcareers.org/5-things-you-can-do-each-day-to-prevent-burnout/

http://www.mayoclinic.org/healthy-living/adult-health/in-depth/burnout/art-20046642?pg=1