Do You Know the Signs of Burnout?

Are you on the edge of burnout?

stressed out woman from Stress Express

Today is National Stress Awareness Day, and people who are severely stressed on an on-going basis burn out. Burnout is a major problem all over the world. Japan has a term called “death from overwork” (karoshi) and over 30,000 deaths have been attributed to it.  Over 2000 Japanese workers committed suicide.

Americans work even longer than the Japanese. According to the American Psychological Association, 60% -80%of work absences are due to issues such as layoffs, longer work hours, stress and burnout. This accounts for over $300 billion of economic loss in lost productivity and health care costs.

Take this quiz to see where you are:

Check any that apply to you right now:

  1. You come home regularly dead-tired with little or no energy.
  2. You stay awake at night thinking about all the things you have to do.
  3. The concept of vacation is inconceivable to you- you have way too much to do to go away.
  4. You don’t have time to exercise regularly or participate in your favorite hobbies.
  5. You don’t have time for massages, haircuts, or personal care like doctor’s and dentist’s appointments.
  6. You snap at your loved ones and co-workers fairly often.
  7. You have very little patience with others and expect them to work as hard as you do.
  8. You are very critical, especially of yourself.
  9. You feel your life is out of control.
  10. You eat on the fly, often junk or fast food.
  11. You don’t like change and wish things were like the way they used to be.
  12. You feel unappreciated, unloved and undervalued.

If you checked 5 or more, you could be heading towards burnout.
©2019, 2000 Snowden McFall All Rights Reserved

What to Do About it?

  1. Get help.  See a counselor, therapist, or coach.  Many of my coaching clients are hovering on burnout when I start working with them.  Change takes awareness and having an accountability partner.
  2. Go away for a technology break as soon as possible- like this weekend.  And plan a vacation within a month- again technology-free.  Trade houses if you need to, just take at least 7 days off from work.  Your brain and body need down time.
  3. Laugh as often and as much as possible.  Watch funny movies, listen to comedy stations, ask people about their funny stories.  One good belly laugh is workth 45 minutes of stress relief.
  4. Get more sleep- at least 7-8 hours of uninterrupted sleep in a cool dark room with no technology. (Are you sensing a theme here?)

For more stress tips, consider Stress Express 15 Instant Stress Relievers!  It's a quick read, inexpensive and all tips are researched backed.

If you enjoyed this newsletter, please share it with others. Sign up for tips on success, employee retention, productivity, and stress relief. https://www.firedupnow.com/kindlings

©2019, Snowden McFall, Fired Up! You may reprint if you credit me with content

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Overcoming One of the Biggest Stressors

Fear of the Unknown Creates Significant Anxiety

fear of the unknown is a big stressor

Fear of the unknown often plagues employers and employees alike, as well as parents and teens. Whether you're a CEO concerned about payroll, or a caretaker wondering how to handle your parent's latest medical crisis , fear of the unknown can absorb far too much of your time and energy. Not knowing what will happen and then projecting worry, or worse, catastrophizing, is a huge stressor for those who don't know how to handle it.

Here's what you can do to handle this stressor:

  1. Do a reality check. Worried about cash flow? Check your numbers carefully. Analyze receivables and projections, bills and outflow. If there truly is an issue, consider renegotiating agreements with vendors, tapping into a line of credit, or asking for help. Whenever you contract about money, make a written list of all you are grateful for right now. What are all the blessings in your life? Review them. That will shift your focus off of lack and into abundance. We create more of what we focus on.
  2. Put your attention on the present moment. One of the biggest stressors is worrying about the future, of what could happen. Most of the time, we cannot control what is going on in the world; we can only control our attitude. Stay optimistic and handle what you can right now, in your immediate future. Visualize a good outcome. The more progress you make today on your highest ROI activities, the better tomorrow will be.
  3. Take control of something small where you can see an immediate result. That might mean cleaning off your desk and filing all your documents. Or washing the dishes. Or completing a short report. Do something that gives you a sense of completion, and that will help you reframe your sense of futility and powerlessness. It will also get your moving physically, which shifts the negativity.
  4. Analyze challenging times in your past. How did you prevail? What or who got you through them? Reference previous successes and coping strategies, and employ them now to help you deal with the most recent stressor.

Know that you are incredibly resourceful, capable and powerful, when you set your mind and heart to it. Get clear about what's happening, ask for help, tap into your resources and previous strategies and you will thrive, no matter what the future brings.

If you enjoyed this newsletter, please share it with others. Sign up for tips on success, employee retention, productivity, and stress relief. https://www.firedupnow.com/kindlings

©2019, Snowden McFall, Fired Up! You may reprint if you credit me with content

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Amazing Women Making a Difference

Today is International Women's Day and there has never been a better time to recommit yourself to having an impact. Whether you know it or not, you do touch lives and inspire others, often without realizing it. By acting with integrity, being true to yourself, leading with courage and expressing kindness, you are a role model and an instrument of change.

A Few Great Women Doing Just That

One of the exciting new aspects of my life is the Ignite Success TV Show I am shooting every week, where I get to profile inspirational women leaders and provide a 5 minute motivational message.

Last week's show was so powerful because each of these women has made a huge difference in the world and continues to.

Kristin Keen, who started Rethreaded, a non-profit which gets women who have been human trafficked off the streets, into a full-time job, with support and therapy, was completely Fired Up! She shared that Project Runway All Stars had featured her non-profit on the show that aired in January, and Southwest Airline had donated enormous quantities of supplies for her women to turn into saleable merchandise . Rethreaded is now selling gorgeous gifts and accessories which change lives. And they have a new corporate gift program..https://www.rethreaded.com

Ju'Coby Pittman has been the CEO/President of the Clara White Mission for 25 years and is the incumbent Councilwoman for District 8. She has been working to improve Jacksonville for over 30 years; by feeding the homeless and implementing vocational training programs for veterans, ex-cons, and the homeless with amazing results. With projects like Clara's at the Cathedral, a meal service catered by her people, and White Harvest Farm, an organic farm on the north side, Ju'Coby's work has impacted thousands! She's appeared on Oprah and the Today Show.http://theclarawhitemission.org/

You, too, make a difference every day, whether you realize it or not. Every smile, every kindness, every time you help another, you are changing lives. Never forget that you have an impact and a purpose. I believe in you!

Ellen Wiss, philanthropist and president of Homekor Florida, is the co-founder of Read USA, which is dedicated to eradicating poverty through literacy. 2/3 of all children who struggle to read by 4th grade end up in jail or on welfare. This organization mitigates the problem by proving book fairs where children get to pick out their own books which they get to keep. This is so critical because 2/3 of homes in poverty have no books at all. This year the organization will host 35 book fairs and they need volunteers and donations.$10 will provide 3 books to a child. $100 willl provide books for 30 children. To donate or volunteer, go to https://www.readusainc.com

Snowden

If you'd like to watch any of my tv shows, go to my youtube channel https://www.youtube.com/user/SnowdenMcfall/videos

4. Jacksonville-based Rethreaded featured on ‘Project Runway’

If you enjoyed this newsletter, please share it with others. Sign up for tips on success, employee retention, productivity, and stress relief. https://www.firedupnow.com/kindlings

©2019, Snowden McFall, Fired Up! You may reprint if you credit me with content

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Fire Up! Your Networking Skills!

Networking is About People and How You Make them Feel

I recently attended three networking events in one day, breakfast, lunch and dinner, and I observed some interesting behaviors.  At the evening reception, I encountered a woman I had met a few times and I smiled and said hello.  She greeted me with great enthusiasm and we hugged.  She then kindly introduced me to her group, saying nice things about me. She immediately put me at ease and I wanted to know all about her and her group.  We connected on Linked in after the event and I sent her a follow-up email.  She was an excellent networker and was delightful!

That was in contrast to a woman I saw at the networking luncheon, whom I said hello to.  We had a shared learning experience in common and I asked her about it, and she distractedly looked around the room, never really answered my question and made it abundantly clear she did not want to talk to me.  So I moved on.  Which woman made a bigger impression on me?  Who would I be more likely to refer business to?

Do's and Don'ts of Networking

Do come prepared.  Know who will be attending, research the group, have business cards, breath spray or mints.  Wear appropriate clothing- nothing too wild. Smile often.

Don't try to get as many business cards as possible -aim for quality not quantity.

Do aim to meet 3-5 people and have meaningful conversations where you ask them meaningful questions like:
- How long have you been in that industry?
- What do you like best about it?
- What trends or changes do you see happening?
- Describe your ideal client
- What would you say to someone entering the field?
- Have you got any vacation plans?
- Anything exciting coming up at work or home?

Do get their business card and follow up. A hand-written note is very rare and highly prized.  Reference what you learned abut them in the conversation.

Don't spend the whole conversation talking about yourself, even if they ask.  Keep redirecting the talk to them.  Add value. . Offer to connect them to others.  Find out what they need and refer others to them.  Be the source for them.

Don't gossip or speak ill of others, particularly your competition.  Take the high road.  If you don't have anything good to say, don't say it.

Stay in touch every 3-4 weeks.  Add value.  Send an article they might be interested in, invite them to lunch, send them a referral.  Build the relationship.

Networking can lead to great business opportunities or friendships, if you do it right. Come with the idea of helping others and you will always come out a winner.

Last two episodes of Ignite Success TV Show:

Global leader for women Teresa Meares

Protecting your family,

If you enjoyed this newsletter, please share it with others. Sign up for tips on success, employee retention, productivity, and stress relief. https://www.firedupnow.com/kindlings

©2019, Snowden McFall, Fired Up! You may reprint if you credit me with content

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*** Want to Change the World? Here’s How***

Making a difference: Building a garden at a local schoolYou CAN Make a Difference!

In today’s world of negativity, divisiveness, and polarity, it’s easy to get cynical and pessimistic. But you can impact the world and it’s easier than you think.  You have more power than you know and more ways to make a difference.

Here’s how:

1. Don’t indulge in actions and behaviors that upset you, like constantly watching the news or spending hours on social media. Focus on the good, like the story about a 13 year old indigenous girl being nominated for a peace prize.

2. Be the reason people believe in goodness. Be kind to others, regularly, every day.  Your very presence in smiling at others, lending a hand, opening a door, picking up someone’s burden, and assisting someone could make a world of difference.  It re-instills hope, it establishes connection, it builds relationships. Like the three boys who saved a suicidal man’s life.

3. Share uplifting stories, funny jokes, positive news.  Praise others specifically and publicly.  It will create a contagion of good will and shift the energy in the workplace. Dr. Laila Samiian in Jacksonville is using oncoplastic surgery to preserve breasts when treating breast cancer.

4. When you observe someone treating someone else poorly, whether on line or elsewhere, stand up to them.  When you hear lies being spread, speak up. “He who passively accepts evil is as much involved in it as he who helps to perpetrate it. He who accepts evil without protesting against it is really cooperating with it.” Martin Luther King Jr.

5. Surround yourself with winners and seekers– those who are trying new things, developing solutions to problems and succeeding.  Avoid the ain’t it awful club. Share winner stories, like how local shero Kristin Keen’s organization which helps women victims of human trafficking, Rethreaded, was featured on Project Runway.

6. Send positive energy into difficult situations.  Whether you send the light, say a prayer, envision a positive outcome, send peace, your good thoughts can help.

7. Get excited about a cause and tie that into your purpose for being. I am passionately committed to liberating women from overload, because then they can share their gifts, talents and ideas with the world and make it a better place.  So I have a new TV show, Ignite Success! for women, and I have written a new book on women and overwhelm.  Line up your actions with your passions and you can have a big impact on whatever is important to you.

I am reminded of this great quote from Margaret Meade, because I believe it to be true. “Never doubt that a small group of thoughtful, committed, citizens can change the world. Indeed, it is the only thing that ever has.”

I believe in you, I believe in us, I believe in the good.  Harness your energy, ideas and creativity and make 2019 the year you have a bigger impact.

Snowden

Latest episodes of Ignite Success!

Ignite Success!

1. This 13-Year-Old Indigenous Girl Has Been Nominated for a Global Peace Prize

2. Three schoolboys found suicidal man about to jump off bridge – they grabbed him and didn’t let go

3. See the story about Dr.Laila Samiian and how she is using oncoplastic surgery to help preserve women’s breasts when treating breast cancer.

4. Jacksonville-based Rethreaded featured on ‘Project Runway’

5. 4 Ocean Employees have removed over 3million pounds of trash from the ocean

If you enjoyed this newsletter, please share it with others. Sign up for tips on success, employee retention, productivity, and stress relief. https://www.firedupnow.com/kindlings

©2019, Snowden McFall, Fired Up! You may reprint if you credit me with content

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Train Your Brain for Success and Long-term Health

You Can Change and Improve Your Brain

get fired up with Daniel Amen

Dr. Daniel Amen is one of the world's leading authorities on the brain and how you can improve it to be happier, healthier and more effective.  Having done over 80,000 brain scans, he's learned some remarkable techniques that you can apply right now to your life.  If you're like me and want to prevent Alzheimer's and be more productive and joyful, you'll appreciate these tips.

Train Your Brain

1. Breathe deeply and slowly three times from your diaphram whenever you're feeling stressed. Your brain needs oxygen.

2. Meditate regularly at least 10 minutes a day.  There are great apps for that.

3. Eat organic blueberries instead of sugar.  They are one of the highest anti-oxidant fruits available.

4. Stand away from the gas nozzle when pumping gas so as not to breathe in toxic fumes.

5. Eat beans of some form every day.

6. Get a minimum of 7 hours of restful sleep in a cool dark room free of electronic devices and blue light.

7. When hit with negativity, go for a walk in nature and think of something else. Nature heals.

8. Try to spend time in sunshine every morning.  If you can walk outside in the sun, you're much more likely to sleep better that night.

9. Have two playlists for your car, work, and life.  One gets you fired up and ready to go and one soothes you and calms you down.  Use them whenever necessary.

10. Practice the hand-warming technique in your mind to relieve stress and migraine headaches.  Close your eyes and imagine you are warming your hands in front of a fire, or holding a warm cup of hot chocolate or green tea. Breathe deeply and count to 20.  You can actually raise the temperature of your hands doing this and it is great for your brain.

Your brain is integral to everything you do. Take excellent care of it.

I've been away from you for a while traveling and then working on my new project. I am now hosting a new TV Show called Ignite Success! for women about women.  It will start airing on tv in Feb. but you can get a sneak peak here: https://vimeo.com/310880565  Unfortunately I was very sick for the first taping but my guests were great.  Love your feedback.

Snowden

If you enjoyed this newsletter, please share it with others. Sign up for tips on success, employee retention, productivity, and stress relief. https://www.firedupnow.com/kindlings

©2019, Snowden McFall, Fired Up! You may reprint if you credit me with content

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Tap into a Sense of Wonder

Last night, my husband and I celebrated an annual wonder tradition- driving around looking at twinkling holiday lights. A church in St. Augustine has a fantastic light show accompanied by music.  Dozens of different scenes are captured in lights, including the nativity, and then at least 6 gorgeous trees change color in time with Amazing Grace.  It never ceases to create a sense of awe inside me. And gratitude.

Looking at photos of animals of different species loving each other does the same thing.  So does spending time in nature and watching the majesty of a coral hued sunset.  What creates awe and a sense of wonder for you?

Awe and wonder are part of innocence.  Spend time with a young child this season and you will capture it.  It connects us back to something greater than ourselves and fills us with appreciation.  What can you do to connect with wonder?

Wishing you a glorious holiday season and a terrific new year.  And if you want to join me for my Jan. 12 workshop, the discount  ends tomorrow.

Happy Holidays!

Snowden

 

Imagine a year of success, prosperity, joy, and excellent good health. In this highly interactive, fun, and informative workshop, you’ll learn how to:

• identify what you truly want to happen in 2019
• create a compelling vision of your success
• develop realistic, measurable goals & chunk them into achievable steps
• track your successes easily in a way that makes you feel terrific
• overcome limitations and negative self talk!
• stay Fired Up! even when you get discouraged
• tap into physical anchors to re-energize yourself daily
• use a dream collage to stay focused on achievement
• maintain long-term success with Fired Up! Accountability Circles

We’ll cap off the program by getting started on our own dream collages and share lunch at Bonefish Grill.

“I can’t tell you how much value I get from Snowden’s programs. Her excellent speeches and terrific audios are filled with great information and authentic motivation.?She has a way of tackling complex issues and providing clear, practical and easy to implement strategies which make you feel great, renewed and empowered. I love her work.” Anne Urban, Owner, Destination Planning, Center Stage, and Florida Wedding Supplies

“Snowden’s workshops, speeches, books and products have made such a difference in my life. Her incredible wisdom, backed by research, and her warm, inspirational, interactive approach make learning fun. Her material is so useful; I have applied it throughout the years and it has truly helped my career. You don’t want to miss out – register for any of her programs today.” Christina Elmore, Vice President, Fidelity Bank

Date: January 12,2019
Time: 10:00-2:00pm
Place: Bonefish Grill, San Jose Blvd. Jacksonville,Fl
Registration: $149 per person;
         save $50 if you register by Dec. 20, 2018
(Discount will show on the cart page)
All materials for collage included; lunch is paid by each person
REGISTER HERE:    
Call 904-200-6995 to register or for group discounts

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Your Personal SWOT Analysis

Once a year, at least, take the time to assess where you are in your life, in all key areas: mental, physical, financial, spiritual, relationships, family. Take note of improvements you want to make and changes that need to happen.

yoga from Stress Express by Snowden McFall

As we approach the end of another year, we do all sorts of planning and strategizing about our work and companies. But what about a personal assessment of where you are? Consider doing a SWOT analysis of your own life.
As a reminder, SWOT stands for Strengths, Weaknesses, Opportunities and Threats. Take a few hours on your own to do this. Here's how:

Strengths:

• What strengths have you developed this year? Acknowledge areas where you have grown and expanded your capabilities. Reflect on personal and professional successes and what was required to achieve them. Which strengths did you employ? What 3 areas you would like to develop more? Include those in your plan for 2019.

Weaknesses:

• Where have you fallen short, personally and professionally? Which emotions or self-destructive habits have sabotaged your achievements? Are you impatient, quick to judge, self-critical? Do you procrastinate or linger in indecision? Pick 3 weaknesses you choose to change in 2019.

Opportunities:

• Consider the roads not taken. What personal and professional opportunities you have denied yourself? Is there a course you want to take? Is there a hobby you want to pursue? Is there some place you want to travel? Set an intention for 2019 to take advantage of those opportunities.

Threats:

• What threatens your happiness and success? It might be your health or not taking care of yourself. It might be your negative self-talk or attitude. It might be a lack of support. It might be the people you are spending your time with. Resolve to do something about those threats to ensure you have a great 2019.

You have the chance to make 2019 an incredible year. You are in control of your destiny and you are extraordinary. You deserve a great new year. Make it happen.

 

If you enjoyed this newsletter, please share it with others. Sign up for tips on success, employee retention, productivity, and stress relief. http://www.firedupnow.com/kindlings

image from Dreamstime stock photography

©2018, Snowden McFall, Fired Up!

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Who Do You Want to Be in 2019?

Creating a New and Improved You!

One of the great things about the new year is you get to start fresh.  Whether it's relieve stress by celebrating successsculpting a new physique, starting a new project at work or taking some courses for a future dream, the new year signifies change and reinvention.  So who do you want to be in 2019?

Start with who you are now.  If you haven't taken my personal SWOT analysis, you may want to do that now. Go here.

Then ask yourself these questions:

What do I want to be different in my life? Think about:
Health, Fitness, Career, Friends, Family, Relationship, Money, Spirituality, Stress, Mental Stimulation, Community Involvement, Learning

What do I love about my life and want to create more of?  Consider body, mind, spirit, and what you would like to add.

Who do you most admire and want to emulate?  Could you meet them and pick their brains? Now mull over the fact that you probably share many of their qualities and you have something great to offer them, too.

• What strengths do you have that you could develop further?

• How happy are you on a day to day basis?

• How stressed are you on a day to day basis?

Now what's your plan for achieving that change or improvement?  If you're not sure what to do next or how to proceed, join me on Jan. 12 from 10-2 in Jacksonville, Florida for Get Fired Up! for Success in 2019!

Imagine a year of success, prosperity, joy, and excellent good health. In this highly interactive, fun, and informative workshop, you’ll learn how to:

• identify what you truly want to happen in 2019
• create a compelling vision of your success
• develop realistic, measurable goals & chunk them into achievable steps
• track your successes easily in a way that makes you feel terrific
• overcome limitations and negative self talk!
• stay Fired Up! even when you get discouraged
• tap into physical anchors to re-energize yourself daily
• use a dream collage to stay focused on achievement
• maintain long-term success with Fired Up! Accountability Circles

We’ll cap off the program by getting started on our own dream collages and share lunch at Bonefish Grill.

“I can’t tell you how much value I get from Snowden’s programs. Her excellent speeches and terrific audios are filled with great information and authentic motivation.?She has a way of tackling complex issues and providing clear, practical and easy to implement strategies which make you feel great, renewed and empowered. I love her work.” Anne Urban, Owner, Destination Planning, Center Stage, and Florida Wedding Supplies

“Snowden’s workshops, speeches, books and products have made such a difference in my life. Her incredible wisdom, backed by research, and her warm, inspirational, interactive approach make learning fun. Her material is so useful; I have applied it throughout the years and it has truly helped my career. You don’t want to miss out – register for any of her programs today.” Christina Elmore, Vice President, Fidelity Bank

Date: January 12,2019
Time: 10:00-2:00pm
Place: Bonefish Grill, San Jose Blvd. Jacksonville,Fl
Registration: $149 per person;
         save $50 if you register by Dec. 20, 2018
(Discount will show on the cart page)
All materials for collage included; lunch is paid by each person
REGISTER HERE:    
Call 904-200-6995 to register or for group discounts

Posted in Success | Comments Off on Who Do You Want to Be in 2019?

Kindness : Good for the Giver & the Receiver

You Can Touch Lives with One Small Act

It's World Kindness Day and that's a great reminder that being kind can change lives, in small but powerful ways.  Indeed, research shows that kindness is great for both giver and receiver and it tends to multiply and expand.

I remember being in line in the grocery store and a woman and I chatted about a specific cookbook for sale.  She looked at it longingly and said her children would love making those recipes.  I saw her count out small change for her limited groceries, and decided to buy her the cookbook. She was stunned, but very grateful.  I told her to have a wonderful time with her children - that thinking about it made me smile.  It made us both feel good.

Kindness is also good for your health.  Here's how:

  1. Empathy towards strangers increases the oxytocin (feel good hormone) in your body by 47%! (Claremont Graduate University study) ) This lowers your blood pressure and helps your heart function better.
  2. Being kind at least once a week increases your happiness.
  3. Kindness and empathy reduce inflammation in your body, by its impact on your vagus nerve.
  4. Kindness is contagious.  People tend to pay acts of kindness forward, such as when someone pays for your toll on the highway.  The tendency is you pay for the next person, etc., etc.
    A poignant example in the NE Journal of Medicine: a 28 year old donated a kidney at a clinic.   It created a ripple effect where the loved ones of kidney recipients donated one of theirs to others waiting for a kidney. The ‘domino effect’,  spanned the entire United States, with 10 people receiving a new kidney thanks to that anonymous donor.

Here are a few ways you can demonstrate kindness:

Pay for someone's parking meter, buy someone a cup of coffee, put a post it note with kind words on someone's desk, sweep your neighbor's walkway, give sincere and specific praise, carry an elderly person's groceries to their car, let someone into traffic, cuddle animals at a shelter, say thank you to the maintenance crew, smile.  There are infinite ways to be kind to others, and it can make your day as well as theirs.

If you enjoyed this please share it with others. Sign up for tips on success, productivity, presentation skills and stress reliefhttps://www.firedupnow.com/kindlings

©2018, Snowden McFall,
All Rights Reserved You may reprint with full credit and permission.
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