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Avoiding and Dealing with Burnout!

6/27/2017

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So let’s face it, today’s modern life is fast paced, ever-changing, and increasingly stressful.  Jobs are requiring more and more, often times for less pay and benefits.  Keeping up with the technological changes that are taking place is in-and-of itself enough to make a person want to pull their hair out.  Add to the mix parenting, being a responsible partner, long commutes, and a laundry-list of other stressful responsibilities, it’s no wonder that the term “burnout” is commonplace in modern society.  Most of us feel like we are one stressful event away from a full on meltdown.  
So before we get to how we can avoid or remedy the ever-dreaded burnout, let’s talk a bit about some of the signs of true burnout.  Here are four commonly witnessed signs that you’re in the danger zone.  In other words, if you are experiencing 2 or 3 of these signs, make the decision to do something about it.
  1. Exhaustion: This is exactly what you think it is.  You’re beyond tired, and regardless if you get some rest, you still remain tired and lack energy.  If you feel like you have nothing left to give or you’re running on fumes, you’re exhausted so put a check mark beside of this sign.
  2. Detachment: This one takes a bit more insight and perhaps looking at how your overall interactions are going down, but basically, you begin to isolate from co-workers, family, friends, and anyone else that you otherwise have a relationship with.  
  3. Procrastination: If you find that you are putting more and more things off until the very last minute, this can be a sign of burnout.  This also means that you put off the things that you want to do out of the fear of the unknown.  So in this way, it’s a double-whammy in terms of the emotional impact.  Not only are you reaching burnout, but you are also neglecting your own needs and desires.  Not to mention, by putting things off, you’re more likely to experience some negative effect from doing so.  An example would be putting off maintenance care of your car.  Without regular maintenance, eventually your car will give out as a more serious issue arises, not to mention a more costly repair.  Being without a car can certainly put one over the edge in terms of managing stress and Emotional Wellness.
  4. Irritability: This is probably the most common sign of burnout in my opinion.  Being on edge, being exhausted, detaching from those that are important in your life, and feeling the build-up effects of procrastination will absolutely make you irritable, no doubt about it.

​Now that we covered some of the common signs of burnout, let’s discuss the steps to take in order to recover from this debilitating condition.  Here are 5 simple steps that you can implement now if you have 2 or more of the above signs listed. 
If things are too bad and you don’t find any relief using these steps, contact Prana Chiropractic and Wellness Center if you’re in the Western, NC region or your local healthcare provider.  
  1. Identify: Work hard to try and identify the potential causes of your burnout.  This is typically pretty easy to do, but let’s say that you pinpoint work as being the main culprit, the next phase of this step is to identify what you can change about the situation.  Maybe trying to delegate tasks, ask for a transfer to another department, use some of your vacation time if you have it, ask if you can get a work-from-home day if possible, talk to your boss, see if there is a company counseling or wellness program you can join, or any other step you think you can take to change your current state.  Same holds true of a relationship or other area of your life happens to be a major cause.  
  2. Let Go: What I mean by this is let go of the negative people and situations in your life if possible.  It is absolutely true that the 5 people you hang around most have the most influence on you, including your mood.  Do what you can to choose 5 positive, optimistic, and self-confident people that force you to rise to their level, not drag you down.  Remember, misery loves company!  Also, if you are watching violence filled, depressing television or movies, reading gossip magazines, or engaging in other non-positive activities, ditch them.  Ditch them now.  In order to move beyond your current burnt-out state you’re going to have to change some things.  Change the negative things in your life, and replace them with positive activities.  Instead of the gossip magazines, choose self-improvement books. BOOM!
  3. Get Rest: Recovery from any condition, whether physical or emotional in nature, requires rest.  When you reach a state of burnout or thereabouts, stock up on rest.  This could be easier said than done of course, but do what you can.  If you get a lunch break, use half to grab a quick nap in your car or the break room if allowed.  Always aim for a minimum of 7 to 8 hours of sleep per night.  Again, that’s the minimum amount that you need and if you’re experiencing a great deal of stress, this needs to be more.  Perhaps use some of the added time you’ll create after ditching those negative activities we talked about in the previous step.
  4. Exercise: Exercise and movement is the cure for just about everything.  Many of the most stressful jobs out there are the least physical in nature.  This in-and-of itself can increase stress.  We aren’t made to sit for hours upon hours, so there is no question that sitting behind a desk all day is both emotionally and physically distressing.  The minimum exercise that I recommend to all Practice Members at my Wellness Center is 20 minutes of walking per day, 3 days per week.  Preferably, this will take place outside during the day in order to get some natural sunlight, and it allows you to get out in nature somewhat.
  5. Clean Up Your Diet: Perhaps the most important thing you can do is cut out the emotionally taxing foods from your diet.  Drop the sodas and over consumption of sugar. The average American consumes between 150 and 170 pounds of sugar per year! Refined sugars found in sodas and most sweets causes a rapid spike in blood sugar levels which puts you on an emotional roller coaster.  So get off the roller coaster immediately.  Furthermore, limit the inflammatory foods in your diet.  These include dairy products, alcohol, caffeine, processed foods, and yup of course sugar.  You can also supplement with Fish oils (Omega-3 Fatty Acids), Tumeric, Ginger, and Cinnamon.  Also foods like cherries and pineapple are great natural anti-inflammatory sources.  

Again, if things seem serious, or you just cannot seem to get past the feelings of burnout, consult a healthcare provider.  Certainly give the above steps a shot.  Each and every one of us can benefit from them, so they certainly won’t make things worse.  Please keep in mind that the above information is not a means of diagnosis, as only a licensed healthcare provider can do that.  The information is simply that, information to help recognize the potential for a problem which needs addressing.  We are always here for you, so drop us a line and I will be more than happy to personally teach you more! 


In Wellness and Love,
Dr. Chris

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5 Simple Ways to Make Your Workspace Less Stressful and More Inviting

6/14/2017

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I spent a number of years working as a Social Worker, and as rewarding of a career as that is, it is also a stressful job.  The fact is most jobs are pretty stressful at one point or another, right?  The point I want to make about my former Social Work days is that I spent the majority of my time sitting behind my desk in a sea of cubicles.  If you have a desk job, I’m certain you know how uninviting that a cubicle or office can be, and when our workspace is uninviting, it can create undue stress in our lives.

So the following are some easy steps that you can take right now to improve your workspace, whether it is an office, a cubicle, a desk in the broom closet, or whatever your case may be:
               
-1. Get Organized:  This is an easy step to take, but most of us can get pretty overwhelmed with work, and we begin to neglect the organization of things on our desk.  When you are unorganized, it is extremely easy to misplace papers, documents, supplies, your car keys, etc.  When this happens and we scramble to find these things, it causes anxiety and stress.  So, use those file cabinets and buy some cheap desk organizing items like pen holders, trays for paper clips, sticky-notes, and other supplies that you use regularly.  You can buy these items for next to nothing at your local Dollar Store. 
               
-2. Get a Lumbar Support for Your Chair: Let’s face it, when sitting for hours behind a computer, most of us slouch down and have terrible posture.  In fact, there is much more weight bearing down on your spine when sitting verses standing.  We do not always have a choice other than sit to work on things required by our jobs, but we can improve our work station ergonomics.  The first and easiest thing to do is grab a lumbar support to place behind your back on your chair while you sit.  This greatly helps to improve your posture while sitting, and therefore helps to counteract some of the weight bearing down on the low back while in a seated position.  Here’s an Amazon link to an inexpensive one with good reviews.  I have never used this one, so I am not recommending this model over others, just giving you a general idea of what to look for: https://www.amazon.com/Ziraki-Memory-Foam-Lumbar-Cushion/dp/B01HXSYG6A/ref=sr_1_3?ie=UTF8&qid=1489524195&sr=8-3&keywords=lumbar+support
               
-3. Decorate: I cannot tell you how many people I worked with over the years that simply have nothing personal in their workspace.  Hang a few pictures of your family, maybe some artwork your kids or nieces and nephews made for you, some motivational quotes, and anything else that reminds you of why you are doing what you are doing.  I always keep an exercise calendar in my office just to remind me of when my workouts are, how long, and the type of workout I am doing that day.  Surround yourself with things that will motivate you and give you a sense of personal belonging to your workspace.
               
-4. Raise Your Computer to Eye Level: Very few people do this, but trust me it is so important that you do.  When our computer screen is below eye level when sitting, it forces us to look down with our heads.  What this does over time is destroy the natural curve in our necks.  Once the curve has straightened in our necks, we increase the rate of spinal degeneration which sets the stage for pain and neurological dysfunction.  You can either lower your chair, or sit on an exercise ball to help achieve this as well.  Otherwise, place your computer screen on a few thick books, or if you have a laptop, consider getting a standing desk or one that allows you to set up your computer at a higher level than the standard desk.  
               
-5. Get a Himalayan Salt Lamp for Your Desk: There is a lot of information out there regarding the proposed benefits of these salt lamps including helping to create an ionic balance around you, improving air quality, improving mood, and reducing allergies.  These guys give off a nice pleasant glow, which alone helps to improve mood.  Make certain the lamp you buy is a true salt lamp and not a fake one.  Here is some additional information on salt lamps: https://draxe.com/himalayan-salt-lamp/
 
Part of living a Wellness Based Lifestyle is making certain to improve your health and to reduce the negative stress in all areas of your life, which definitely includes work.  So give these 5 easy steps a shot and do what you can to make your workspace a little less stressful, and a lot more inviting!

 
In Wellness and Love,
Dr. Chris

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    Authors

    Dr. Christopher Weaver DC, PAK is a Doctor of Chiropractic and Professional Applied Kinesiologist.  He's published two books on health and Wellness.

    Kelly Weaver, BA is a Certified Holistic Health Coach, Therapeutic Yoga Specialist, and Yoga Instructor.

    NOTICE TO READER: This blog is not intended to provide medical advice or to take the place of medical advice and treatment from your personal physician. Readers are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither the publisher nor the authors take responsibility for possible health consequences of any person reading or following the information in this blog or any publications of Prana Chiropractic and Wellness Center. All readers, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition or supplement program.

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