Burned Out?

Burnout isn’t something that hits out of the blue. Rather, burnout is a long, slow process arising from repeated frustration and unmet expectations. Some symptoms include:

• Loss of energy
• Weariness
• Self-doubt
• Reduced efficiency
• Apathy

Different people respond to burnout in different ways: by feeling guilty or irritable, denying anything’s wrong, blaming others, or working even harder. These responses are futile and only fan the flames. 

Here’s what you can do to prevent burnout or nip it in the bud:

• Pay attention to any signals your body is sending. Insomnia, overeating, and other minor complaints may be signs of burnout.
• Ask yourself what you really expect to accomplish in your career or personal life. Are your expectations realistic? If not, re-evaluate your goals and make sure they’re reachable.
• Mentally distance yourself from work.
• Treat yourself to something special from time to time. A pleasant break, a change of scenery, or a slight indulgence can reduce negative feelings that often lead to burnout.
• Reduce work hours – if possible. Take breaks. Learn to delegate some tasks.
• Learn meditation or practice other relaxation techniques to help you through stressful periods.
• Pursue some kind of physical activity.  

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Keep Cool in a Crisis

If you’re going through a crisis, your view of the world probably isn’t too rosy. Sudden, sometimes unexplainable events like loss of a job, death of a loved one, or illness or injury throw people into an emotional abyss.

Much of the stress triggered by a crisis arises from our perception of the event – whether we view a crisis as a challenge or a threat, an opportunity or a ticket to doom. 

Here are some skills that are useful for putting crises into perspective and surviving with minimal damage to emotional health.

• Visualize the future in positive, healing ways.
• Learn to physically relax. It’s hard to feel tense when your body is completely relaxed.
• Be realistic when you describe your situation to yourself and others. Avoid exaggerating or using emotionally charged words like “never,” “always,” or “hate.”
• Take one day at a time. Set goals you can measure and achieve, and don’t demand too much of yourself.
• Don’t allow yourself to be bogged down in self-pity, but be willing to accept help from others. Love, friendship, and social support are powerful coping tools for managing stress.
• Remember, you’re not alone. Whatever you’re going through, others have experienced and survived. You will, too.

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

If You Can’t Alter Traffic, Alter Your Mood

Traffic in the Philippines (or even in other parts of the world) is not getting any better. Dr.Powell suggests some ways to avoid or handle traffic stress: 

• Before you set out, listen to radio traffic reports to find out if and where traffic is tied up (or download Waze app on your phone).
• Take less heavily travelled routes.
• Leave 10 to 15 minutes earlier, to allow for unexpected delays.
• Look at a map and plan alternate routes should you encounter unexpected slow-downs along the way.
• If, despite such avoidance and you end up in traffic anyway, don’t let stress get the best of you.

Some hints:

• Loosen your grip on the steering wheel.
• Take a few deep breaths.
• Don’t dwell on negative factors over which you have no control, like rude drivers or the odds of arriving late.
• Listen to a radio talk show or news station.
• Play some pleasant, relaxing music, narrated books, or self-improvement courses. (Learn French on your way to work, for example.)
• Keep a notebook and pencil or a recorder handy to make notes for planning your day, make shopping lists, and so forth.
• Not only do these strategies help you make good use of otherwise wasted time, you might actually enjoy the drive!

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Laugh your Cares Away

Laughter’s medicinal powers have been recognized for centuries. The ancient Greeks believed laughter was an essential part of the healing process.  And studies now show that laughter can promote better blood circulation, stimulate digestion, lower blood pressure, and prompt the brain to release endorphins and other compounds that reduce pain. Here are some suggestions you can do:

• Take some time each day to read or listen to something funny – the comics or watch funny YouTube videos.
• Don’t just smile, laugh out loud.
• When confronted by rude people, imagine them wearing nothing but a diaper – they’ll seem less intimidating.
• Try to incorporate good-natured humor in meetings, memos, and conversations.  Humor helps to develop trust, sell ideas, and strengthen relationships.
• Always keep humor upbeat and positive. Laughter generated at someone else’s expense is counter-productive.
• Don’t be afraid to laugh at yourself.
• And remember, he or she who laughs, lasts. 

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com

Don’t Be Afraid to Cry

Most people say they feel better after a good cry, and tears of joy, sadness, or relief may be a very healthy outlet for stress.  Tears of joy, for example, relieve the intense emotions generated by happy occasions. But shedding emotional tears also seems to alleviate stress in a more subtle manner.

University of Minnesota researchers who are studying the chemical composition of tears have isolated two important chemicals, leucine-enkephalin and prolactin, in emotionally shed tears.  The researchers say that leucine-enkephalin may be an endorphin, one of the natural pain relievers released by the brain in response to stress. William Frey, Ph.D., a biochemist and the leader of the research team, suspects that tears cleanse the body of substances that accumulate under stress. In other words, crying seems to be an appropriate way to respond to stress.  

Conversely, to resist crying, may be harmful to your health.  It’s possible that men develop more stress-related illness because they don’t cry as freely as women do.

So if you feel like crying, let the tears flow. 

Used with permission from A Year of Health Hints by Don R Powell, PHD and the American Institute for Preventive Medicine, copyright 2010. www.healthylife.com