Wow, an illness of immoderation? How so?
According to an article on the history of burnout by Arianna Huffington, Chabot, an early researcher on burnout, wrote, “Like substance abuse, burnout is an illness of immoderation.” Since then, with further research we learned more. Burnout is way more than immoderation, it is identified by 3 hallmark signs.
- Exhaustion – emotional and physical
- Depersonalization – lack of empathy or concern for others. This may show up as sarcasm or even bullying of others including those you work and live with.
- Lack of impact/inefficacy – feeling like it doesn’t matter what I do; ineffective at work and/or personal life
Currently, many aspects of our lives are not in our control. This makes it all the more valuable to take advantage of what is within our power. Below are several tools and strategies we can use in our daily lives to manage our stress and avoid burnout.
Wake Up Routine – Take a few moments recall something you are grateful for, focus on your intention for the day, and something you are looking forward to. You can do all or even one for a good start to the day.
Use Breathing techniques to calm your nervous system. Deep breathing engages the parasympathetic nervous system. The part of the nervous system associated with rest and digest. It is an area under both autonomic and personal control. Utilizing you breath provides you with a sense of control as well as having a calming effect.
- 3 slow deep abdominal breaths with focus on each breath, extending the exhalation. You can add an intention as you inhale. For more strategies visit Oasis In the Overwhelm.
- Square breathing – Inhale, hold, exhale and wait between breaths for the same amount of time. You can start with count of 3 and then increase as you are comfortable. Here’s an example Inhale 1-2-3, Hold 1-2-3, Exhale 1-2-3, Wait 1-2-3; then start the cycle over inhale count, hold count, …
Set some boundaries – Get clarity around your use of time. Identify when your work-day will end, when your bedtime routine begins, how much time you will spend on family and household responsibilities, on news, and social media. What will the consequences be when boundaries are crossed. Setting boundaries is a way to bring back some moderation. Let others know your boundaries and communicate the consequences as well. Hint, connect with what’s important to you as you think about how you will spend your time.
Connect with others – Positive relationships are the most important part of our lives for happiness and thriving.
- Make a commitment to connect with significant and more casual relationships. Staying in touch is important, especially during this time of physical isolation.
- Send gratitude messages to others, those from work as well as people in your personal life. Make a call, a text or email. Thanking another is a powerful happiness booster for them and for you.
- Help another. When we help one another it boosts one’s own life satisfaction as well as those of the receive respectful help.
Immoderation, maybe that is a part of burnout, but certainly it is not the whole issue. Try the above to manage at least some of the stress.
For more ways to manage stress in uncertain times, contact me.
Revitalize Your Life,
Dina, Life and Leadership Coach
203.744.YOU3 (9683)
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