Your Guide To Handling Burnout

Your Guide To Handling Burnout

Burnout- we’ve all experienced it – whether or not you recognized it at the time. Even if you’re doing a job that you’re deeply passionate about and enjoy, you’re not immune to experiencing burnout.  Burnout is the mental and physical fatigue that occurs when the demands of your job constantly surpass the amount of energy you have available.

Here are some signs of burnout, outlined by scientists Freudenberger and Gail North, who coined the term. 

The Twelve Signs Of Burnout 

  1. The compulsion to prove oneself
  2. Working harder
  3. Neglecting personal needs
  4. Displacement of conflict
  5. Revision of values (work to the exclusion of all else)
  6. Denial of emerging problems
  7. Withdrawal (typically accompanied by self-medicating)
  8. Odd behavioral changes
  9. Depersonalization (unable to connect with others or one’s own needs)
  10. Inner emptiness
  11. Depression
  12. Burnout syndrome

Some early signs of burnout include: 

  • Anxiety
  • Sleep
  • Fatigue
  • Pessimism 

There are different types of burnout that you can experience, and recognizing the type of burnout you’re experiencing can be just as instrumental to your healing process as recognizing the symptoms of burnout. 

The Three Types Of Burnout

Overload Burnout

This is the type of burnout that most people think of when they hear the term burnout. It occurs when you take up a workload that’s too heavy and/ or work at an unsustainable pace. 

Under-Challenged Burnout

A high workload may cause burnout, but a lack of stimulating tasks can also cause it. People need to feel stimulated and involved to be happy in their jobs. If there’s no passion for their job, they will lose interest and become despondent.

Neglect Burnout

People feel powerless at work when they lack a feeling of purpose and agency. It’s difficult to stay interested when you feel like nothing you do matters.  Employees will not only burn out if they believe their task is too difficult or simply too much to accomplish, but also if they become indifferent or bored at their work for prolonged periods.

How To Avoid Burnout

Whether you noticed the warning symptoms of oncoming burnout or if you’ve already reached your limit, pushing through the fatigue and going on as you have will only bring more mental and physical harm. Now is the moment to take a breather to reset yourself by learning how to help yourself overcome burnout and feel mentally and physically healthy again.

Pay Attention To Your Feelings / Find your ‘Center’

Burnout is intimately connected to emotion, and emotions are strong indicators of the things we value. Paying attention to your emotions and when they occur can help you manage anger, irritation, and disappointment before they become burnout. Using the breath and looking inward is necessary in finding your ‘center’. Being centered replenishes the feeling of calm and can ward off burnout. 

Forge Strong Relationships With Your Co-Workers

Dr. Maslach identified a lack of community as one of the major things that led to burnout. Developing relationships at work provides a sense of community access to resources and makes asking for help easier as you have people to turn to. Developing relationships outside of work is equally important, it offers a balance between work and life.

Set Boundaries Between Your Home And Work 

Set — and keep to — a work schedule that allows you to balance your personal and work life. You may even try setting physical limits, such as closing your office door at the end of the day or erasing business email accounts from personal devices.

Remember to Keep Moving. 

Physical exercise increases the feel-good hormones and makes a huge difference in mental wellness. Burnout can be held at bay by nourishing your mind through physical movement.

Problems at the organizational level can cause burnout, but it can just as easily be solved with good leadership, and good human resources that embrace a wellness culture.  Company leadership makes a significant impact on how employees see their workplace.

The Positive Change Group strives to help leaders and employees by making ease to implement resources available to you. In many cases, you are not the only one facing difficulties, and a positive transformation in your workplace culture will lead to healthier staff, and healthier profits!

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Pandemic Marathon: How to Finish

How to Make it to the End of a Pandemic Marathon

How to Make it to the End of a Pandemic Marathon

The winter blues are in full swing for many this year and it’s impacting people more than before because of the pandemic. On average during a normal winter, 35% of Canadians are affected by winter blues. This leaves them with a feeling of lethargy, mild level depression and changes in appetite. Now we are adding a marathon of a pandemic with no end in sight.  

How does the average Canadian make it through this pandemic marathon during this winter season? Life’s experiences are all about choices and right now we need to choose wisely.  We need to choose self-care as a priority like we have never before. We are living in unprecedented times and being challenged like never before.  Hence we need to up the ante on our self-care and put ourselves as a priority daily. 

Here are some of my top tips to help beat the winter blues and have stamina for this Pandemic marathon we are in: 

Conserve your Energy

We have to conserve our energy as it is being challenged in ways like never before.  If we do not do this, it is easy to become discouraged, feel defeated and increase anxiety. 

Top tips to conserve your energy:

  1. Take a deep breath when you find yourself in a negative conversation
  2. Create healthy boundaries and limit the time you spend talking with people who may be in fear. 
  3. Limit the information you are consuming about Covid because it can cause fear. 
  4. Focus on what is in your control.  You will drain your energy fast when your thoughts are on what is out of your control.  Bring the mind back when this happens and shift the focus always to what you can do. 

Replenish your Energy 

You can thrive despite what is going on around you, by replenishing your energy. Self-care has always been important but now it is no longer negotiable.  We must daily replenish our energy in order to thrive during these times. 

Top tips to Replenish your Energy:

  1. Spend more time in nature.  There is a vibrational energy in nature that will ground and replenish your energy. 
  2. Begin your day with a self-care ritual – this allows you to set the tone of your day rather than the day setting the tone for you.  Before looking at your phone in the morning, take some time for yourself.  Could be journaling, meditating, walking, being present with your morning coffee or tea or all of the above.  Then check your phone once you are in a good mental space.
  3. Eat vibrant foods.  Incorporating more citrus foods with Vitamin C and energy rich foods such as salads, avocados, nuts, lean protein. 
  4. Be mindful of your thoughts.  Think happy, peaceful loving thoughts.  If your mind wanders to negative thinking, then bring it back.  You can control this and become more conscious of what you’re thinking as this will have a huge impact on your mental state and energy levels. 
  5. Move your body daily. Everyday. Not a couple times a week but every day.  We were meant to move and we need to move especially now to get the feel-good neurochemicals; endorphins moving through our body. 

Maintain your Energy 

Consistency is key. We need to incorporate these strategies into daily routines to stay healthy and keep our endurance up.  

Tips to Maintain your Energy and be Consistent:

  1. Book yourself ‘self-care’ appointments into your calendar.  Block schedule this time and make it a priority like you do with other appointments in your day. 
  2. Have a morning ritual.  This will allow for greater consistency as you take care of you first before anything else can get in your way.  
  3. Do a “Mental Rehearsal” – athletes practice this routine all the time.  You visualize your routine in your mind first. You see it play out in your mind like a movie.  EG:  When I wake up I get out of bed, do my mediation right away, then I have a big glass of water, then I do my exercise of choice and then sit and enjoy a coffee before my workday begins.  Once I play this movie in my mind, it becomes easy to choose this when I wake up as it feels like it is already done. 
  4. Tap into the feeling you get when you choose you.  This will be your biggest motivator because we need more of the “feel good’ right now.  So you will choose the feeling you want.  It might not be going for a walk that motivates you but the feeling you get when you do will.  

Remember you are stronger than you think. Rather than draining the tank, choose to fill it up consistently to not only survive, but thrive!

And the blessings that result from your efforts is that this becomes routine.  After winter, after the pandemic, you will likely continue the habit of choosing yourself as a priority; it just feels better to do so!

Free Pandemic Strategy Session

If you would like to book a 30 minute custom call with Julie, to thrive during this pandemic please click HERE.  

Steps to Create Your Vision Board

Steps to Create Your Vision Board

Vision Board

For many of us the Universe is forcing us to slow down right now.  There are many things we cannot do that are part of our normal routine. With this comes opportunities to do things we may not have made time for.

One of the things we are doing as a family is creating vision boards as to what we want our future to look like.

During this “slow down” period this can become a great way to take your attention off the current situation and put energy towards a desired future. A Vision board is a powerful way to prioritize your goals and intentions.  It gives more clarity on your wants and puts these out into the universe to manifest.

You can elevate emotions by looking at pictures of your dream life.  This will help to calm and use your energy in a productive way right now rather than to be in fear.

 

Your life is your Canvas…. What do you want to create? Here is how to create your dream life now!

Supplies Needed:

Glue stick

Scissors

Bristol board or Foam Core board

Magazines and pictures

Picture of yourself printed out

 

  1. Set Goals and Prioritize:

    • Brain Dump: On a piece of paper or in a Journal ask “What are all the things I would like to accomplish or create or complete in my lifetime:
    • Different categories Options:
      • Health
      • Relationships/Love/Family
      • Career or Calling
      • Financial/Abundance
      • Giving back
      • Spiritual or Self Actualization
      • Travel/Fun
    • Narrow down: Star the ones that are the most important and relevant now.
    • Adapting for Children
      • Change “What would you like to achieve or accomplish” instead of career or calling.
      • Abundance – you can explain as what they would like to create or manifest in their lives. Things that they want.

 

  1. Create Structure for your Vision Board

    • Have a Picture of you in the Centre (If doing with partner or family then have a group picture in center)
    • Create your layout on your vision board using a pencil to divide out your different categories. Create boxes or square divides around the picture of you.
    • Write out your goals under each title. (This will be covered with pictures and words images.)
    • On the backside, write today’s date.

 

  1. Find Words and images for your Vision board

    • Clip out magazine pictures and images and words or sayings.
    • Print out images from the internetSteps to Create Your Vision Board
    • Get as many images as you can

 

  1. Sort out and arrange images and pictures

    • Narrow down the images that best represent your feelings and goals.
    • Start placing them over the right sections
    • Add words and sayings

  1. Glue Down

    • Once you are happy with your layout start to glue down the images.
    • Can always add words over-top or some of your own sketches.

 

  1. Hang and Display

    • Put this in a Visual area where you can look at it multiple times a day.
    • Consciously and subconsciously looking at the board will help the manifestation process.

Steps to Create Your Vision Board

Enjoy your Dream Life!

 

Essentials That You Need to Know about Essential Oils

Essentials That You Need to Know about Essential Oils

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_custom_heading text=”Using Essential Oils – a Gift of Nourishment” font_container=”tag:h2|text_align:left|color:%232d2d2d” google_fonts=”font_family:ABeeZee%3Aregular%2Citalic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]People often think of essential oils as something you use for your bath from time to time to help relax.  Yes this is true and there are so many more uses. We have been using essential oils in our house and office for a long time.  I love all the healing benefits they can provide.[/vc_column_text][vc_custom_heading text=”Various ways to use Essential Oils” font_container=”tag:h2|text_align:left|color:%232b2b2b” google_fonts=”font_family:ABeeZee%3Aregular%2Citalic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]Essential oils can be used in 4 different ways.

  1. Inhaled
  2. Diffused
  3. Topical
  4. Digested

[/vc_column_text][vc_custom_heading text=”Favourite Oils to Diffuse” font_container=”tag:h2|text_align:left|color:%232b2b2b” google_fonts=”font_family:ABeeZee%3Aregular%2Citalic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]Citrus notes such as lemon grass, lime, lemon or grapefruit have cleansing and uplifting properties to them.  They help to purify the air and also give you a lift in mood and energy.

Lavender has a really calming scent if you are looking to relax.  A beautiful combination to diffuse is lavender mixed with peppermint.

Around the holidays there is nothing better than diffusing a mix of cinnamon, nutmeg and cloves.  This will fill your whole home with warmth and lift your spirits.[/vc_column_text][vc_gallery type=”flexslider_style” images=”422″ onclick=”link_no”][vc_column_text]Tea Tree:  Safe to use directly on the skin.  We use it all the time to get rid of pimples, to use on athlete’s foot or a fungal infection.   If one of the kids gets a cut we will use it to disinfect the cut.

Lavender:  Very healing to the skin.  Great on mosquito bites, pimples, or skin that needs to calm and heal.

Peppermint:  I use this as my tension relieving oil.  I use directly on sore muscles or back of my neck and temples when I have a headache.  Also great to inhale in the afternoon when you need a pick me up.

Favorite Fall/Winter Bath blend: Lavender and Eucalyptus.  Drop 10 drops each into the bath.  The lavender will relax you before bed and the eucalyptus is great for clearing the sinuses and breathing deeply.[/vc_column_text][vc_custom_heading text=”Top 3 Essential Oils for Edibles” font_container=”tag:h2|text_align:left|color:%232b2b2b” google_fonts=”font_family:ABeeZee%3Aregular%2Citalic|font_style:400%20regular%3A400%3Anormal”][vc_gallery type=”flexslider_style” images=”426″ onclick=”link_no”][vc_column_text]

  1. Oil of Oregano: This is used all the time in our home at the first sign of a sore throat.  3-5 drops under the tongue to stop or curb a cold.
  2. Lemon or lime: Amazing to add 2 drops to your water to support a healthy immune system and makes you want to hydrate by drinking more water.  Glass bottle preferred.
  3. Peppermint: A drop or two in your mouth to freshen breathe mid-day.

[/vc_column_text][vc_text_separator title=”Important Note” border_width=”2″][vc_column_text]Use high quality therapeutic grade essential oils.   The ingredients should be ethically sourced.  Research the company before using.  One of my favorite brands is doTerra.[/vc_column_text][/vc_column][/vc_row][vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][/vc_column][/vc_row]

5 Quick Healthy Energy Boosts for your Afternoon

5 Quick Healthy Energy Boosts for your Afternoon

[vc_row type=”in_container” full_screen_row_position=”middle” scene_position=”center” text_color=”dark” text_align=”left” overlay_strength=”0.3″ shape_divider_position=”bottom”][vc_column column_padding=”no-extra-padding” column_padding_position=”all” background_color_opacity=”1″ background_hover_color_opacity=”1″ column_link_target=”_self” column_shadow=”none” column_border_radius=”none” width=”1/1″ tablet_width_inherit=”default” tablet_text_alignment=”default” phone_text_alignment=”default” column_border_width=”none” column_border_style=”solid”][vc_column_text]It is 3 or 4 o’clock in the afternoon and you feel like putting your head down on your desk for a quick nap.  Sound familiar?  You are not alone.  Many of us get the afternoon “Slumps” and we are looking for that energy boost to get us through the rest of our day.  The problem is that most of us grab a cup of coffee or chocolate for that caffeine boost to get us through.  This creates an artificial increase in energy, and it does not last. Let me show you 5 quick healthy energy boosts for your Afternoon.[/vc_column_text][vc_custom_heading text=”Some easy and healthy alternatives to caffeine and junk food for your afternoon energy boost” font_container=”tag:h2|text_align:left|color:%232d2d2d” google_fonts=”font_family:ABeeZee%3Aregular%2Citalic|font_style:400%20regular%3A400%3Anormal”][vc_column_text]Get the energy flowing with some office chair stretches

Forward bend sitting on you chair

Shoulder rolls

Reach arms to sky and tilt one side then the next[/vc_column_text][image_with_animation image_url=”371″ alignment=”” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”75%”][vc_column_text]Seated cat cow stretch:

  1. Place hands on knees, inhale, lift head float the chest, arch the back.
  2. Exhale, roll shoulders forward, drop head forward, round the back.
  3. Repeat 4 to 5.

[/vc_column_text][image_with_animation image_url=”372″ alignment=”” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”75%” img_link=”https://thepositivechange.ca/2019/10/essentials-that-you-need-to-know-about-essential-oils/”][vc_column_text]

Essential oil pick-me-up

Inhale or diffuse essential oils for a great energy boost

Use a drop on pulse points on your body such as wrists, behind the neck or small amount on the temples

Uplifting oils are peppermint, rosemary, citrus such as orange/lemon or grapefruit[/vc_column_text][image_with_animation image_url=”377″ alignment=”” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”75%”][vc_column_text]5 Min Energy walk

Your body is telling you something and usually moving around and doing a quick walk is all you need to get the energy flowing

Outside walking is best if you can do this

Walk around your building or better do a couple sets of stairs if available at your workplace[/vc_column_text][image_with_animation image_url=”347″ alignment=”” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”75%”][vc_column_text]Grab a cup of herbal tea instead of coffee or a big glass of water.

Your body may be telling you that you are dehydrated

A handful of nuts can also give you a great quick boost[/vc_column_text][image_with_animation image_url=”375″ alignment=”” animation=”Fade In” border_radius=”none” box_shadow=”none” max_width=”75%”][vc_column_text]Cleansing Breathes

Take 2 minutes to ground yourself and breathe deeply

On the inhale visualize new energy and light entering and filling the body

On the exhale visualize any stagnant energy or stress leaving the body

With each breath cycle allow yourself to feel the shift in energy in your body

Do this for 10 breath cycles[/vc_column_text][vc_column_text]We challenge you to try this new routine for at least one week and see how you feel.  Many times, making positive changes is just about a small habit change.  Tune into your body and notice the difference with these healthy alternatives.

 

Healthy Habits from Julie Cass – The positive Change[/vc_column_text][/vc_column][/vc_row]