4 Effective Strategies for Preventing Burnout at Work

4 Effective Strategies for Preventing Burnout at Work

Burnout is more than just a buzzword; it’s a growing epidemic that affects employees across industries all over the world. With workplace stress costing U.S. companies over $300 billion annually due to absenteeism, turnover, and lost productivity, it’s clear that we need practical strategies to combat this issue. The good news? Burnout isn’t inevitable. By making small, intentional changes, you can safeguard yourself and your team from the very real costs of burnout.

1. Prioritize Sleep and Recovery

Sleep is the foundation of physical and mental health. Without it, your cognitive abilities and immune system suffer. Studies show that individuals who sleep fewer than 7 hours a night are significantly more prone to burnout. In fact, the W.H.O. has considered labelling less than 7 hours a night as a carcinogen. If you get less than 6 hours a night, your brain does not have time to detoxify, which can lead to dementia and Alzheimer’s.

Make sleep a priority. Turn off blue light in your bedroom, move computers and devices to another room and don’t sleep with your cellphone next to your head.
Create a bedtime routine: Stop watching tv or scrolling on your phone at least an hour before bed. Opt for calming activities like reading or meditating.
Make sure your bedroom is cool and dark.
Incorporate naps: Power naps of 20-30 minutes during the day can boost productivity and alertness without disrupting your nightly sleep cycle. Some US workplaces have incorporated nap rooms into their break areas.

Pro Tip: Use a white noise machine to create a restful environment for better sleep.

2. Drink More Water

80% of North Americans are dehydrated. Dehydration can lead to headaches, back pain, muscle cramps, kidney stones and more. A 5% in your hydration can lead to a 25-30% drop in energy. Instead of reaching for a candy bar at 2 or 3 pm, drink more water.

½ Your Body Weight: Drink ½ your body weigh in ounces in pure, filtered water every day. This will help your digestion, too.
Water before caffeine: Drink at least 8 ounces of water in the morning before you have that cup of coffee. We lose water throughout the night in our sleep. Caffeine dehydrates you further. So for every cup of coffee, tea or soda, drink a glass of water.

Pro Tip: Use a glass or metal water bottle instead of plastic so you don’t add more plastic to your body. Never drink out of a plastic water bottle that has been left out in the sun.

3. Exercise is the #1 Panacea

Every major stress expert in the world will tell you that exercise isn’t just good for your body; it’s a stress-relief powerhouse. It revitalizes the body, clears out toxins, improves flexibility and stamina. Physical activity releases endorphins, which combat stress and improve your mood. Over 60& of Americans do not get enough exercise, but you can find a way to exercise that works for you.

Incorporate micro-movements: Even brief activities like stretching or a short walk can reduce tension. Aim for 10 minutes twice a day.
Practice desk yoga: Simple poses can alleviate physical strain and refocus your mind. Try a quick seated twist or neck stretch to ease tension. Longer periods of yoga are
excellent for flexibility and strength-building.
Get an accountability partner. You are much more likely to exercise if you have a
friend who will encourage and gently remind you to get moving. It’s better for both of you.
Incorporate weight lifting into your workout. Even small weights can make a big difference to your routine and strength.

Pro Tip: Just 30 minutes of exercise four times a week can reduce the risk of heart disease and improve mental clarity.

4. Eat for Energy

What you eat has a direct impact on your energy levels and stress resilience. The American diet is loaded with processed foods filled with all sorts of chemicals and additives. Instead, opt for whole foods which will fuel your body and mind:

Walnuts and leafy greens: Packed with B vitamins, they support adrenal health and energy production.
Omega-3-rich foods: Wild caught salmon, flaxseed, and walnuts enhance mood and reduce inflammation.
Antioxidant-rich produce: Brightly colored fruits and vegetables help your body combat the oxidative stress linked to burnout. Aim for a rainbow of colors.

Pro Tip: Start your day with a healthy smoothie that combines spinach, banana, blueberries and almond milk for a nutrient-rich energy boost. Add in collagen peptides for healthy skin, protein powder for energy, and MCT oil for your brain.

Final Thoughts

Preventing burnout is about more than individual effort; it requires a collective commitment to well-being. Whether you’re implementing relaxation techniques, encouraging better workplace habits, or simply taking a moment to breathe, small changes can lead to profound improvements in health and productivity.

By integrating these strategies, you’ll not only protect your energy but also inspire those around you to thrive. For more practical tips on managing stress, explore Stress Express: 15 Instant Stress Relievers by Snowden McFall. www.firedupnow.com

Could a Cold Shower Prevent Depression?

Cold Showers Have Amazing Benefits

Cold showers and ice baths? How could those help me? About a month ago, I attended a 5 day workshop with one of the world’s leading personal development coaches and speakers, Brendon Burchard. He coaches Oprah and her team.

In sharing various techniques for maintaining energy and vitality, he explained how he took ice baths every night during the training, to reduce his inflammation and revitalize. He said it made him feel twenty years younger.

Anthony Robbins plunges in a 57 degree pool for one minute every morning.
Famous athletes and performers like Lebron James and Usher use the same technique after events.

A bit horrified and intrigued, I decided to investigate. I must say, I’ve been taking cold showers for a month and they really make a difference. There’s no question that you have to get used to them, and some days, all I want is a hot shower. But even then, I finish with the bracing cold to get my energy up. It works. It takes a while, but it works. Here’s why:

How Cold Showers and Ice Baths Heal Your Body

1. They reduce inflammation. Most all of us have it, believe it or not. Pain, soreness, tense muscles, illness- all of that usually has inflammation associated with it. Just like you put ice on a swollen ankle, cold water and ice baths lower inflammation levels significantly.

2. They get your circulation going, really. Ask anyone who’s done the Polar Bear dip in the middle of winter into freezing water. Cold showers and ice baths boost circulation and reboot your system. They help you be clearer and more alert.

3. They clear out lactic acid and toxins in your body, according to Dr. Ben Kim. LeBron James says his legs feel much better and fresher the day after.

4. And yes- they do relive symptoms of depression. Cryotherapy releases endorphins, the feel good hormones, and creates an analgesic effect.

Check with your doctor before you start a cold water shower or ice bath regimen. Im still not ready for an ice bath, but I do derive great value from my cold showers. Try it yourself. You may well find that it becomes one of the most valuable tools to start your day.

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photo from Aweber library

5 Out of the Box Ways to Cut Your Stress!

Dramatically Cut Your Stress !

Yesterday was National Stress Awareness Day in the United States. ( It probably has something to do with taxes being due.) And April is Stress Awareness month. There’s no better time to tackle stress, which is still rampant. Over $300 billion is lost annually in American business due to stress, in terms of poor productivity, absences and illness. Over 80% of all doctors’ visits are due to stress. So what can you do to cut your stress?

5 Out of the Box Ways to Reduce Stress

flowers cut stress 1. Flowers in the workplace benefit everyone! Women who receive flowers unexpectedly are happier, even 3days later. Women with flowers have less anxiety and and are more innovative at work, whether the flowers were sent to them or not! (Health.com)

2. Listening to music 1 hour a day a week reduced symptoms of depression by 25%. Music, especially classical music, can cut stress dramatically. Anxious about an upcoming meeting or project? Listening to Pachelbel’s famous Canon in D helps avoid anxiety and lowers heart rate and blood pressure. Music can also elevate mood, improve immune system function, reduce fatigue and improve self-acceptance in people. (Journal of Advanced Nursing study)

3. Screaming kids in the car? Vanilla oil soothes restless children. It has a positive impact on the limbic center of the brain, which controls emotion, according to Sloan Kettering Cancer Center. A few drops on the wrists of a child can transform a cranky, whiny child into one who is happy and laughing. Try this on your next road tri .

4. Eat walnuts to cut your stress and treat depression. Harvard Science Review published a study citing that walnuts are powerful antidepressants! Pistachio nuts cut inflammation, lower cholesterol levels, and improve your body’s response to stress. Just 1.5 ounces of pistachios provides a boost of energy and can slow the absorption of carbohydrates when eaten together.

5. Soak your legs to cut your stress and sleep better. A study from the Journal of Physiological Anthropology found that women who soaked their legs up to their knees in hot water for 30 minutes slept better than those who did neither. No time for a bath? Try running warm water on your wrists.

“Stress spelled backwards is desserts.” Loretta Laroche

Yes, we live in a stressful world. But there are dozens of small things you can do today to cut your stress and the stress of others. Try these and let me know how they work for you.

Snowden

photo credit:©Valerie Titoval/Dreamstime.com

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Stress: What’s It Costing You?

Stress is Costing American Business Big Dollars and Costing You Your Mental Health

According to a recent study done by Mental Health America (formerly National Mental Health Association) stress now costs industry $500 billion annually in sick days, lost productivity, absenteeism and turnover. One third of study respondents miss 2-30 days a month because of a stressful work environment. As many as 10% of US employees miss work several days a month due to stress. 80- 90% of all doctors’ visits are stress-related.

For you personally, stress may be costing you in these ways: The cost of stress
• illness and body aches and pains
• lost sleep, which is dangerous to your health
• declined performance when others around you may be difficult to work with
• eating the wrong foods
• smoking, drinking or other less than healthy habits
• less patience and more frustration
• less energy to do the things you want to do
• lowered overall well-being

6 Ways to Reduce Stress Right Now

1. Whatever you’re doing, get up out of your seat. Sitting too long is a major health hazard. Walk around. Drink a glass of water. Most of us (80% of North Americans) are dehydrated, which reduces your energy and can cause back pain and headaches.

2. Close your eyes. Take three deep belly breaths. Picture a beautiful peaceful place and see yourself there. Spend a few minutes imaging it. Use this as reference point in stressful situations.

3. Ask yourself, “What would be fun for me this week?” What are some of your favorite activities or hobbies? Pick one and schedule it in for sometime this week and don’t cancel it for any reason. Doing more of what you love makes you happier.

4. Take a break from your devices tonight. No email, no surfing the net, no comparing yourself to others on social media. Let your mind have some technology-free down time. It’s amazing what creative ideas come to you when you stop all the distractions.

5. Spend time with someone that brings you joy. An hour, an evening, a weekend. The more joy you can bring into your life, the happier you will be. Laugh together and your stress levels will go way down.

6. Ask yourself, “Who can I help this week?” And then do it. Kindness benefits the giver as much, if not more, than the recipient.

You can manage your stress and avoid being one of the statistics above. It’s all about choices and priorities. Take care of yourself first and focus on joy and laughter.

Wishing you peace-

Snowden

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Could Ecotherapy (Being in Nature) Relieve Your Stress?

Nature: Free and Easy Cure to Anxiety and Depression

Did you know that most Americans suffer from nature deficit disorder? A typical American spends 80-90% of their time indoors- and sadly too much of that time is spent sitting. The more time people spend inside, the more anxious an depressed they get. The solution is simple and free: spend time outside in nature. Doing so can:

• Cut anxiety and depression

• Boost feelings of well-being

• Improve your health and reduce blood pressire

• Increase your social interaction with others

• Improve your breathing and intake of Vitamin D if you spend 20 minutes in the sun

Gardeners have long understood this, as having your hands in soil relieves stress and connects you to the earth. Doing so helps you get out of your head and your worries, and enables you to focus on the present- one of the keys to being happier.

David Strayer, a psychologist at the University of Utah, takes students out in nature to reconnect with their creative problem-solving and mental clarity. With so many distractions and constant technological stimulation, our brains get tired and don’t function as clearly as they should. His backpacking group of Outward Bound participants did 50 percent better on creative problem-solving after only three days in the wilderness.1

So the next time you are feeling down or overwhelmed, get outside in nature. Just 20 minutes can revive your body, mind and spirit.

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http://articles.mercola.com/sites/articles/archive/2017/07/13/ecotherapy.aspx?utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20170713Z1_UCM&et_cid=DM150364&et_rid=2078706039

Stressed about Money? Focus on this…

As the new year starts. many of us are looking at holiday bills and worrying about money. Anxiety and stress about money can cause anxiety attacks, sleepless nights and depression.

Stressed about Money? So what’s the solution?

Focus on gratitude!
The next time you start feeling poor or experiencing lack, pull out paper and pen or use your cellphone and make a list of everything in your life that you are grateful for. Include the fact that you have access to clean water, clothing, shelter, food, friends, healthcare, etc. Those are all luxuries to a large portion of the world.

You will notice that as you do this, your stress abates. It may even disappear.

There’s a simple reason for this. What you focus on manifests, and when you focus on lack or scarcity, yu create more of that. But when you focus on abundance and gratitude, you attract in more to be grateful for.

And if you’ve done this exercise several times and are still super-stressed, go volunteer at a soup kitchen, or work with the homeless. Your perspective will change, I guarantee it.

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Here’s an Instant Stress Reliever

Stress is occurring at an alarming rate, and with our 24/7 world. more and more people are experiencing stress, anxiety, overwhelm and depression. So what can you do, right now?

The Astonishing Power of Breath

Try this. Hold your breath for as long as you can- until it almost hurts to let it out. Unless you are a professional athlete or extreme yogi, you probably couldn’t hold it for long. Without breath, the body, mind and spirit cannot function.

And yet we all forget what an incredible resource this is. Breath literally keeps us alive, fuels our interactions and enables us to function. Without it, we are severally hampered. Having had pneumonia a few years ago, I learned quickly how very debilitating lack of breath can be. We all take it for granted.

The Instant Stress Reliever: Breath

• Breathe deeply at least 3 times. Put your hands on your lower belly, fill it up all the way and let it out…slowly. Do this several times to regain control and calm your system. Notice how you feel.

• Use breath to monitor emotions. We are not our feelings and when our emotions take over, we are not our best selves. When experiencing anger, upset, frustration, fear, stop and breathe deeply. Visualize a positive scene in nature, perhaps mountains or beaches. Focus on that. Let go.

• Learn how to meditate. Meditation is a powerful healing agent; it:
-lowers blood pressure; increases circulation
– improves immune function and memory
-shortens hospital stays
-decreases insomnia
– helps relieve stress, ADHD
-helps reverse heart disease

There are many different ways to meditate. Here’s one:

Start with the deep breathing above and focus on the breath. If thoughts come up, observe them, let them drift by like leaves in the wind. Picture a beautiful nature scene in a forest, visualize a waterfall. Imagine you are standing in the gentle waterfall and let all your worries and fears wash away. Practice this over and over until you can meditate for at least 10 minutes. It can make a huge difference in your well-being.

You can control your stress rather than having it control you. Try deep breathing as a solution. It’s fast, easy and free!

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Could Stress Actually Be Good?

New Research May Change How You Think About Stress

Most of us know that stress is bad for us. It’s epidemic, costing business and industry in the US $300 Billion annually. 80% of all doctors’ visits are stress-related.

And yet new research has come out that says stress may actually be good for you– in a few specific ways.

Dr Kelly McGonigal of Stamford says that new research which studied 30,000 Americans over 8 years shows much of how you reach to stress has to do with how you view stress. If you view stress as negative and bad for you, you are more likely to get sick. But if you view stress as something that strengthens you, energizes your body and makes you feel more alive, you will react better to stress.

A University of Wisconsin-Madison study found that people who experienced high levels of stress but didn’t think it was harmful thrived. Apparently, your perception of stress makes a huge difference in its impact on your body.

Another positive result of stress is it makes you more social, according to a 2012 study at the University of Freiburg. When you are stressed, you naturally reach out to others.

What does all this mean for you?

Start viewing stress as something that makes you stronger and more resilient. When you are stressed, look at the upside. What did you learn from it, what can you do differently? Your perception can make a huge impact on how stress affects you.

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Surviving Winter Stress

About 1/2 of all Americans report feeling depressed in winter. Seasonal affective disorder can cause energy loss, grumpy moods and carb craving. Here’s how to beat the stress of winter!

Beat the Stress of Winter Blues

For over two decades, I lived in New England and battled the grey, cold, snowy winters every year. Then I moved to Florida where we have sunshine regularly- I love the sun! I have been infinitely happier. Not only because I prefer warmth, but because all that grey depressed me. And lately we have been having Northeasters in Florida which create similar grey days. Enough to give me the blues.

And I’m not the only one. About 1/2 of all Americans report feeling depressed in winter. Seasonal affective disorder can cause energy loss, grumpy moods and carb craving.

“A day without sunshine is like, you know, night.” Steve Martin

How to Beat the Winter Blues

• Go outside. Yes- even if it is cold out, spending time in nature boosts your mood. Try 20 minutes a day without sun block. (After that, slather up.) Many people are deficient in Vitamin D3, which you normally get from the sun. This vitamin is critical to your overall health and mood. Consider taking D3 supplements and have your doctor test your levels. I get it in liquid form.

• Take vacations in the winter to someplace warm

• Try light therapy with a 10,000 lux lamp – 30 minutes a day significantly boosts mood and energy

• Exercise- A most powerful mood booster made even better when you do it with others. Socializing helps you feel better.

• Use aromatherapy. Peppermint boosts alertness, as do orange and lemon scents.

• Do something you love every day.

Remember, unless you live in Alaska, winter is only a few months long. Take care of yourself and get Fired Up!

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The Surprising Source of Most Pain

Lack of Sleep Causes Many Serious Issues

sleepless

New research out of England shows that lack of sleep is the strongest predictor of pain for those over 50. Pain obviously causes more stress and makes you sleep poorly. It’s a vicious cycle. Restless or insufficient sleep has so many negative consequences and severely impacts wellness:

• the World Health Organization has considered labeling less than 7 hours a night of sleep as a carcinogen- cancer-causing agent
• increased risk of heart disease
• fewer new brain cells created
• premature aging
• excess weight- 20 pounds usually
• 3x more susceptible to colds and flu
• greater stress and less ability to respond well to problems

Three factors influence your ability to get a good night’s sleep:
• timing- try to go to bed at the same time every night
• duration- you need at least 7 hours of sleep
• intensity- which is impacted by whether you got 30 minutes of sunshine during the day and whether your room is nice and dark at night

Be careful not to look at your ipad®, phone screen or computer before bed- leave at last an hour before bed when you shut down exposure to visual stimulants from computer screens. Your overall health and wellness depends so much on good rest. Getting a good night’s sleep every night has a huge impact on your health, your stress levels, your body’s pain and more. Make it priority. Your body will thank you.

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