Burnout has become an increasingly big problem in our world today. It’s something that I am rather passionate about because I realized the other day that I have the occasional burnout myself.
Burn-out: a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress.
So today, I want to talk about what causes burnout as well as a few ways you can remedy it. Let’s get started:
WHAT CAUSES BURNOUT?
They include fatigue, cynicism, headaches and other physical symptoms, emotional exhaustion, and reduced performance.
There are a number of people who are susceptible to burnout more so than others. These people usually have a diagnosed mental health disorder such as depression or general anxiety disorder. However, burnout can happen to anyone and almost everyone reading this post can say that they’ve experienced it themselves.
WHAT CAN YOU DO TO PREVENT BURNOUT?
However, many employees feel they have been handed far too many projects to do in far too little time. Being open to discussions on lightening workload can really help your employees feel better.
You need to know that you’re going in to an environment that is conducive to productivity and mental care. Lastly, and please read closely, take your earned vacation time!
According to a survey from CNBC, only 28 percent of Americans plan to use all of their vacation days in 2019.
Use them all! At some companies, you earn vacation and sick time each time you get paid. At others, you are given an allowance of days to use. Either way, they are a part of your benefits, so use them.
SOCIAL MEDIA BURNOUT
Do you have tips for other content creators? Let everyone know in the comments below!
I don't know about you guys, but I'm starting to get hot, and not in the preferred way! This week was the first week where many days had a high of more than 90 degrees.
As someone who absolutely hates heat, I wanted to share some health tips that can make you feel more comfortable is seemingly unbearable weather conditions this summer. Keep reading for my four tips!
1: PEPPERMINT OIL CAN HELP YOU COOL DOWN
She told me to dab a bit behind both of my ears and on my wrists. As someone who easily overheats, I was shocked that this worked so well. If you also find yourself getting overheated, try some peppermint oil!
2: WEAR SUNSCREEN IF YOU'RE GOING OUT IN THE SUN
No matter if you "think you'll burn or not," take some extra measures to protect your skin! Not only can this save you from potential medical issues later, you won't have to deal with sunburns!
3: REDUCE CHANCES OF SKIN BURNS IN THE CAR
4: CHILL YOUR SKINCARE
5: MAKE YOUR WATER MORE INTERESTING
juice and strawberry flavoring, to an ice cube mold. After the ice is made, you just add it to water to not only keep it cool, but also add natural flavors to the water. This makes drinking water much more appealing, which will keep you hydrated all summer long!
6: CHANGE UP YOUR LIFESTYLE OVER THE SUMMER
I’ll be the first to admit that I’ve been a pretty bad skin caretaker. Yes, I was that person who didn’t mind sleeping in old makeup or scratching away at dry spots. But recently, I decided that enough was enough, and I needed to try something new.
I reached for Tarte's new cleanser brush as well as the company’s Squeezy Clean face wash. I want to tell you, from my experience, five things to think about when starting a new skincare routine:
1: IT'S COMMON TO HAVE A FEW MORE BREAKOUTS AFTER STARTING A NEW ROUTINE
Tip: If you start to break out in hives, you may be allergic to the skincare product. Discontinue use until you speak with your doctor.
2: IT'S OK TO CUSTOMIZE
3: USE BRUSHES FOR YOUR ROUTINE
Lastly, using a reusable brush to remove your makeup, cleanse your face, and moisturize your face will reduce waste that is commonly associated with makeup removing wipes and swabs. I never have any residue left on my skin, and I always feel like my skin has been exfoliated and cleaned thoroughly.
4: SCIENCE VS. THE PRODUCT
5: DON'T FORGET ABOUT YOUR OTHER SKIN
This is why I stopped using Bath and Body Works soaps. My skin was just SO dry! But, I will say that the aromatherapy lotions, specifically the one for stress, are highly moisturizing. I actually ran out!
Tell me below what other skincare tips you have!
I don't know why it has taken me so long to actually put myself first. The truth is that, if you're a mess, you can't trust that you'll be able to pull yourself together to handle someone else's mess. Mess is very broad. If you don't have yourself somewhat together, you can't have it together at a job, in a relationship, or in your business.
So, I've come up with a self-care routine that will benefit me in 2019 and help me to live my best life! I've done many of these already, but I plan on adding some of them to my routine still. Check out my self-care routine.
1: LEAVE WORK AT YOUR WORK DESK
You can always do like my coworker did and disconnect your email account from your phone. You can also make a habit of letting things go to voicemail or let emails go unanswered. I still need to work on this, especially on sick and vacation days. However, I'm happy to do what I can to limit exposure to stress outside of the work day/work week.
2: TAKING CARE OF MY FACE
3: BODYWASH AND LOTION
4: MAKING A SCHEDULE
5: MAKING TIME FOR EXERCISE
6: STAYING AWAY FROM PERSONAL DRAMA
7: DO SOMETHING NICE FOR YOURSELF
That's it! Those are the five things that I'm doing to take better care of myself. I need some more self-care tips! Let me know what you do to take care of yourself in the comments below!
Hello, my name is Gabbie and I have anemia. It sounds really bad, I know, but more than 1.6 billion people around the world have it!
No matter if you're freshly diagnosed, have had anemia for years, or if you simply know someone with anemia, these few tips might help you live a happier life! Check them out:
1. GET YOURSELF SOME IRON SUPPLEMENTS
2. EAT IRON-RICH FOODS
3. BUILD YOUR SCHEDULE AROUND YOUR ENERGY
4. ADDRESS THE CAUSE OF YOUR ANEMIA
5. MANAGE YOUR STRESS
For today's #WellnessWednesday, I sat down with my husband to compile five tips on how couples like us can maintain a healthy relationship! If you don't know, I was diagnosed with anxiety disorder in 2013 when I was in college.
My anxiety is mostly medical anxiety (I sometimes get scared that something is wrong with me medically when I am perfectly fine.) I also sometimes worry about relationships or if something that I said had a negative impact on someone's view of me.
So, if you want some tips from us, keep reading! Don't forget to drop some of your tips below, as well!
1. REASSURANCE OVER JUDGEMENT
2. BEING A GOOD EAR
3. LEAVING ROOM FOR LAUGHS
4. BE A HELPER ON BAD DAYS
5. GET OUT OF THE HOUSE
For this week's wellness Wednesday, I wanted to do something fun! I've done an experiment like this before with drinking Slimfast, but that didn't end up being a good long-term option for me.
In today's post, I'm going to tell you about each of my meals, share some photos, and telly you the end result.
MONDAY | FIVE CHEESE RIGATONI
I’ll believe the box! The rigatoni had 15 grams of protein, 8 grams of fat, and 60 grams of carbohydrates.
Some additional vitamins were in the food, including 170 mg of Calcium, 1.4 mg of Iron, and 320 mg of potassium!
With this being the first day of the experiment, I wasn’t sure what to expect as far as serving size and taste. I was really happy with the flavors and the serving size.
TUESDAY | PEPPERONI PIZZA
I goofed and totally didn’t get a photo of this one. This was just what you think: a mini pizza. I really liked the sauce and thought that the mini pizza was surprisingly filling. The pizza, however, was probably the least filling and contained the most calories and “bad” nutrition of all of the ones I had during this experiment.
The whole pizza contained 410 calories. There were 21 grams of protein, 870 mg of sodium, 59 grams of carbohydrates, 10 grams of fat, and 3 grams of fiber.
Overall, I would eat it again. However, it wasn’t the best when it came to nutritional value. But, when is pizza ever the best option for nutrition?
WEDNESDAY | ALFREDO CHICKEN & BROCCOLI
As for the caloric and nutritional values, this meal was only 280 calories with 17 grams of protein.
Some of the additional nutrition included 4 grams of fat, 30mg of cholesterol, 600mg of sodium, 530 mg of potassium, 45g of carbohydrates, and a healthy portion of vitamin c and calcium. I will say that I really loved the pasta, alfredo, and broccoli, but I wasn’t too jazzed about the chicken. However, it tasted great overall!
THURSDAY | SPAGHETTI AND MEATBALLS
So, I came back to the pasta theme again for Thursday’s meal. Spaghetti and meatballs have always been a favorite of mine. However, I and my family have always over eaten because pasta is so delicious and it is easy to feel like you didn’t get enough to eat. I goofed again and didn't get a photo, so I'm sorry.
I was surprised yet again to see that the meal was only 310 calories, which I find interesting for pasta. The dish had 15 grams of protein thanks to the meatballs. It also contained 53 grams of carbohydrates, 520mg of sodium, and 4 grams of fat.
It tasted great and it didn't leave me hungry, surprisingly enough!
FRIDAY | ROASTED TURKEY, DRESSING, AND BAKED APPLES
MY HEALTH AND LEAN CUISINE
WHAT I LEARNED
At the end of the day, I learned that I don't have to overeat. I learned that feeling full isn't normal. You should just eat until your hunger (real hunger, not hunger you think up) is satisfied. I also learned that I love pasta dishes and they can be OK for me if I limit my serving amounts.
I will also say that, according to my scale, I lost a bit of weight. Maybe 2 lbs at the most. I attribute this mostly to a physically harder work week, better portion sizes, and less fast food. But, who knows, it could be a driving factor in my health.
I am probably going to continue having Lean Cuisine meals for lunch. They are low in calorie, and I never felt hungry until about dinner time. I'd suggest looking in to this if you're trying to limit your portion sizes and still eat delicious food. You won't be disappointed!
Like most of my blog posts, today’s post was inspired by something that happened to me recently. I was speaking to a fellow creator during a lunch meeting last week, and she mentioned that she does a talk with other creators about handling the mean girls of the internet.
So, today I want to focus the blog post on how to process catty, backhanded remarks or rude comments when you have anxiety. In the digital world we’re living in, it is easy to get wrapped up in rude comments and unkind exchanges, so I hope this will help anyone who deals with this frequently!
I’m not certain where it gets its name, but I’m thinking that, because the back of your hand is usually softer and more sensitive than the palm, it means that the compliment or remark will hurt, but won’t hurt too bad.
Let me give some examples:
Ex. 1: Whenever you take photos, I always think you’ve lost so much weight.
So, now that you understand, let’s get in to the way that you should respond when people say these types of things to you!
1: ABSORB THE COMMENT
2: DON’T RETURN THE JAB, BUT DON’T BE NICE
But for those repeaters, I don’t think you should respond by being kind. This makes it seem as though you are OK with the exchange and how they treated you. But returning the jab only lowers you to their level. Instead, respond neutrally or don’t say anything at all after the initial exchange.
3: TELL THEM YOU NEED TO PROCESS
4: TAKE THE TIME TO PROCESS
How would any other person respond to this? Why does this exchange make me feel uncomfortable, sad, or angry? What were the intentions of the person who made the comment? Were they trying to help me or hurt me?”
5: ADDRESS THE EXCHANGE
If they care about you, they will care about how they made you feel. You can adjust the amount of time you spend working with or hanging around the person based on how they make you feel. Some people are naturally offensive, and may not really care if they hurt you.
If the person who made the comment is someone with whom you have to work with, and the situation is bad enough in your opinion, you can always go to your human resources officer and let them know how you handled the situation, what your processing revealed to you, and how your address about the exchange went.
Usually, to keep the peace at work, HR will try to change schedules around so that there isn’t much confrontation.
I HOPE THIS HELPS
I really found that processing something instead of immediately reacting with questions, frustration, and anxiety about what went down is best. This can be super difficult for people who struggle with anxiety because we can’t really control how something messes with our mental health, and it can leave us in a funk all day.
I found that talking to friends and trusted family members helps when trying to process and address the exchanges that make you feel uncomfortable.
It's winter, at least where I am! Not only are you likely facing colder weather, but you're probably about to gather with a ton of friends and family for the holidays. These eight tips will help keep you as healthy as possible this holiday season!
1. KEEP YOUR HANDS CLEAN
2. GET PLENTY OF SLEEP
3. STAY HYDRATED
4. GET MOVING
5. DESTRESS FOR A BETTER WINTER
Welcome to the first Wellness Wednesday of Blogmas! I'm getting so excited about the holidays ahead. I've recently joined a gym and I'm trying to be consistent about going, but the winter weather can make me want to curl up in my bed and stay warm.
So grab your water bottle and get ready for some tips that will help you ace your workout and stay healthy in the cold!
MOVE YOUR WORKOUTS INSIDE
PROTECT YOUR HEAD AND EARS
PACK ON THE LAYERS
FUEL YOUR BODY WITH HOT COFFEE
These are only five ways you can exercise and stay healthy in the winter weather that December brings. I hope some of these were helpful to you. Do you have another tip? Leave it in the comments below!