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How to Avoid Burn Out: 10 Symptoms of Severe Stress

How to Avoid Burn Out: 10 Symptoms of Severe Stress

    Each individual has a unique tolerance level for how much physical and emotional stress they can endure before something starts to give. Far too often people ignore the warning signs that their stress levels are becoming unmanageable and it takes a crisis of some kind to get them to change.

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    The speeding ticket from God

    A couple of years ago I was rushing to work and made the split-second decision to keep going through a light when I knew very well that it was going to turn red. Moments later I was pulled over by an irate cop and on the receiving end of the full extent of his wrath along with a major ticket. As I waited for him to return to my car, I started to cry, not with frustration or self-pity but out of sheer relief that I hadn’t caused an accident.

    The irony of this story was that I was on my way to give a seminar about how to manage stress and avoid burnout. I felt so profoundly grateful that I had received a wake up call without hurting someone else in the process. It really seemed like an enormous blessing in disguise and ever since then I have referred to this occasion as the time I received a speeding ticket from God.

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    My wish for you is that you don’t wait until something goes wrong or until your health begins to suffer to pay attention.

    Watch for the symptoms

    Excessive stress manifests physically and emotionally in a variety of ways.  Here is a list of some common ones.

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    1. Change in appetite. Losing or gaining weight is often a clear indicator that things are getting out of hand. Food may lose it’s appeal, or if you are like many people, you may find yourself downing too many of what I like to call “consolation calories”. If you notice that you have a stress-activated sweet tooth, you may be seeking comfort. If it is more generalized over consumption, you maybe trying to stuff your feelings down along with the extra food.
    2. Drinking etc. Monitor your alcohol consumption, that goes for any drug of your choice – including the more subtle forms of escapism like excess TV watching.
    3. Sleep. Losing sleep or can’t get enough of it; either way you will notice that you are feeling tired all the time. Ironically, increased exercise will give you more energy and creating soothing bedtime routines may also help.
    4. Tolerance. One of the more unpleasant side-effects of your stress for those around you is a decreased level of patience. Notice if you find yourself snapping at people; for me how I react to drivers cutting me off is a great litmus test.
    5. Memory. Short term memory problems can also be an indicator of stress. Concentration can also be affected.
    6. Getting sick.  Stress has a direct effect on your immune system. More frequent colds can sometimes reveal that your body is taking notice before your mind.
    7. Clumsiness.  “Less Haste, More Speed.” I find that I become more clumsy and less coordinated when very stressed, although it’s hard to discern how much of this is due to rushing.
    8. Relationships.  For an instant reality check on your stress level, ask the people closest to you. They will be able to inform you whether you have been neglecting them and also whether they think you have been taking your stress out on them.
    9. Humor. How often are you laughing and smiling? If you can’t remember the last time, you have definitely been taking life too seriously for too long.
    10. Futility. A sense of hopelessness about what feels like endless burdens and a lack of purpose can also be clues.

    This list is just a starting point.

    Some of these may seem irrelevant or conversely, glaringly obvious. You might be able to come up with three of four more that I haven’t even mentioned right off the bat. You are the expert. The most important thing is that you start to become more conscious of how you are doing before you reach breaking point.

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    Start to develop your own list of red flags and warning signs, so you can take evasive action and avoid burning out.

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    Last Updated on September 18, 2020

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    7 Simple Rules to Live by to Get in Shape in Two Weeks

    Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

    Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

    1. Exercise Daily

    It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

    If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

    Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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    If you’re a morning person, check out these morning exercises that will start your day off right.

    2. Duration Doesn’t Substitute for Intensity

    Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

    One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

    This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

    3. Acknowledge Your Limits

    Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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    Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

    Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

    4. Eat Healthy, Not Just Food That Looks Healthy

    Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

    The basic nutritional advice includes:

    • Eat unprocessed foods
    • Eat more veggies
    • Use meat as a side dish, not a main course
    • Eat whole grains, not refined grains[3]

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    Eat whole grains when you want to learn how to get in shape.

      5. Watch Out for Travel

      Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

      This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

      If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

      6. Start Slow

      Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

      If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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      7. Be Careful When Choosing a Workout Partner

      Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

      My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

      If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

      I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

      Final Thoughts

      Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

      Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

      More Tips on Getting in Shape

      Featured photo credit: Alexander Redl via unsplash.com

      Reference

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