I Come First: Healthy Boundaries and Avoiding Burn Out

Expectations are a part of everyday life. We have expectations of others and them of us. There are times where there is so much pressure and so much to do, that it may feel like we are running in circles trying to get things done. The constant bombardment with new tasks and added responsibilities can weigh us down. If we are constantly putting ourselves behind others, we get burnt out. There is this constant drained feeling that just overtakes our emotions and our bodies.

shutterstock_62127079  So why do we feel the need to make everyone else happy? The biggest reason may be fear; fear of rejection, fear of being judged, and even fear of being alone. These fears can cause us to do crazy and unreasonable things for those around us, while we need to be thinking of ourselves as well. Finding a healthy balance in between what we need to do for others and what we need to do for ourselves can be a daily struggle. How can you find the balance between yourself and others?

Maintain healthy boundaries. Know when to say no and let others know what you are willing to do. There is no reason for you to be bending over backwards to make everyone happy all of the time. There should be boundaries for the amount of responsibility that other people can put onto you and you onto them. It is important to shutterstock_89030563know that saying no to things is okay.

Take time out for yourself daily. Turn off your phone, stay away from the computer, and just disconnect. Having time by yourself is one of the most important parts of the day. It is a time to reflect and heal and replenish your energy. It can be 15 minutes, or it can be 3 hours. But it is important to have that bit of time alone with yourself each and every day.

Ask for help. If you are feeling too overwhelmed, ask for help. If nothing else, talk to someone about how you are feeling and what you are taking on. Just getting it out can make a world of difference.

shutterstock_80333077Communicate your feelings to those around you. If you are feeling burnt out and under too much pressure, let those around you know. Communication is vital to every relationship and letting others know what you are feeling can open up doors to solutions you may not have thought possible. Just shutting yourself off from the world will not relieve any pressure, but it will create more problems for you in the long run.

There are times when we all feel overwhelmed and burnt out. However, it is how you handle these times that says the most about you. Take charge, find ways to feel empowered, and take care of yourself. At the end of the day, life is much too short to spend it being anything but happy.

 

 

I Hate My Job!: Need motivation or a New Job?

There are many times in our lives that our jobs may seem like they just aren’t a good fit anymore. It could be added stress, or maybe you just aren’t as motivated as you used to be. But is it just a lack of motivation, or is it time to start looking for a new job?shutterstock_1147720

There are many signs that it may be time to start looking for a new job. It is perfectly normal to experience some job dissatisfaction from time to time, however, long lasting dissatisfaction may mean something more.

One sign that it may be time to find a new job is that you are no longer feeling challenged. You may find that you are bored with what you are doing, or maybe you are feeling accomplished after completing tasks. If you can, ask for more challenging projects and tasks; if this is not a possibility, it may be time to move on.

Another sign is that the stress that you feel from your work has become unmanageable. A heavy workload and heavy responsibility outside of work can cause a stress overload, something that can make you physically sick. With a heavy stress load, you will not be performing your best in anything that you can do. To avoid this, it is important to find a good balance between responsibility and time for yourself. If you find that it is impossible to do this, it may be time to start looking for a job in which you can.shutterstock_83971024

Maybe you have been passed over for an important promotion. It is important to ask why you have been passed over. It could just simply be that someone had more qualifications or experience than you. It is important to get a straight answer. If you don’t, it could be something more than just a lack of qualifications.

Are you depressed about work when you aren’t even there? This is a big sign that it may be time to start looking for a new job. If you are depressed even thinking about work when you are not there, this may be a sign that your stress load at work is starting to take a toll on your emotional state.

Being undermined by your boss and your coworkers, or even being completely ignored by them is another sign that it may be time to look for a new job. There is a reason for these behaviours, and it creates a hostile/uncomfortable work environment. There is no reason for you to continue to let these behaviours go unchecked. It will just create more stress and make you want to be at work less.

There is a big difference in between general dissatisfaction and when it is time for you to find a new job. It is best to start looking before things get out of hand, because it can take a large toll on your personal life. It is important to live a life that you love, and do work that is fulfilling and enjoyable whenever it is possible. Enjoying where you work will help productivity and will reduce stress in your work and personal life. shutterstock_71960362

Transform-Motivate-Awaken: What is Recovery and How Do I Know That I Am Ready?

There are many different definitions for recovery. In a general sense, recovery is a lifelong process in which you abstain from using/abusing your drug of choice. Lapses/relapses are also considered part of this process. They are a chance for growth and making a plan with which you can succeed.shutterstock_107588312

When suffering from an addiction, it is hard to see yourself that you have a problem. Often times the consequences will not stop you from feeding your addiction. So how do you know that you are ready to start the recovery process?

Everyone is different. Maybe your family has given you an intervention. Maybe you have some serious health consequences because of your addiction. Or maybe you are just sick and tired of chasing your fix. Whatever the reason is, you need to want to make the change for yourself. No one else can force you into recovery. You need to be mentally and emotionally prepared to work hard and stay clean.

A good indicator of readiness for recovery is a commitment to change. If you want to change and are sincerely willing to do whatever it will take to get there, you may be ready for recovery. Another good indicator is a reduction in use. Maybe you are skipping out on getting high and trying to keep yourself preoccupied. Maybe you are just choosing to abstain from use, despite withdrawal symptoms. If this is the case, you may be ready for recovery.

Now maybe you are just thinking about changing. You want to reach out for help but you aren’t sure if sober living is for you just yet. The best thing that you can do is explore your options and keep your mind open. Seeking support not only within your family and friends, but from trained professionals and agencies is a great idea to explore your options.

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Recovery is ultimately your decision. It is something that you have to be prepared and committed to. You have to want to recover for yourself, not just because you feel that other people want you to. Recovery is not easy, and it takes a lot of hard work and self-discovery to have a successful recovery. Transform, Motivate, and Awaken. Live the life that you want, addiction free.

Connecting the Mind, Body, and Soul: Meditation and Other Relaxation Techniques

Many times in life we experience times of high stress. It is often a combination of work, home, and personal turmoil that causes us to forget to take time out for ourselves. With busy schedules and not much personal time, it may be hard to relax and forget about stressful situations. There are many different techniques you can try to clear your mind and to truly relax.

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Focusing on breathing is a great way to set your worries aside and distract your mind. By focusing on your deep inhale and refreshing exhale, you are allowing your mind to drift into a state in which you are only conscious of your breath. An example of this is:

Inhale deeply through your mouth. Count 1…2…3… Exhale completely through your nose. Focus solely on your breathing. Let all of your thoughts outside breathing drift away.

Another great technique is meditation. Focusing on breathing and clearing your mind are important parts of meditation. Eventually letting even the thoughts of breathing drift from your mind is the goal of meditation. It is used to create a sense of clarity and it takes great focus and practice.

Some find yoga to be relaxing. A combination of both exercise and focus, yoga stretches not only your body but your mind as well. The more advanced yoga positions can take years and much practice to get right to make them effective.shutterstock_60220876

Making time for yourself is essential. Not taking time out to do the things that you enjoy will leave you feeling burnt out. A great way to relax is having a hobby or something that you like to do by yourself. Painting, fixing/building things, or even going for walks are things that can be enjoyed and not too mentally taxing. The point of relaxing is to focus on yourself and recharging your batteries.shutterstock_6374107

Doing things for yourself is also essential. Maybe having a little extra splurge on an outfit, or buying that DVD you were really looking forward to can be a nice treat for yourself every once in a while.

We all have busy lives. The constant running around and changing schedule can wear deeply on a person. This wear comes in many forms; fatigue, depression, irritability, etc. Others will feed off of that energy and interact with you accordingly. Taking time out for yourself will not only improve your mood, but also improve the mood of people that surround you.

An In Depth Look at Carbs and Cravings: Part 2

carbs

There are many factors that influence our need to feed and overeat. The current obesity epidemic has experts exploring these factors. So what influences our need to feed? Being able to see and smell the food tempts us to eat, even if we are eating outside of meals and snacks. Dehydration and alcohol consumption also plays a part in our need to eat outside of mealtimes. Brain chemistry (unbalanced) also increases our need to eat excess, all in an attempt to increase the serotonin and dopamine in our brains. Excess eating may also be due to a lack of control over emotional distress (loneliness, stress, depression, boredom, etc). So what can be do to curb our cravings?

Well the first thing is to identify what is causing the craving in the first place. It could vary widely from person to person. However, commonly it is a hormonal imbalance (low blood sugar, low serotonin levels) brought on by stress, poor eating habits, and a variety of other things. Regulating blood sugar levels by being healthy and taking care of yourself is an easy way to ease these cravings. Other lifestyle changes like sleeping well and managing stress are good ways to also help eliminate cravings.

Preventing the craving from happening in the first place is quite clearly the goal, first and foremost. This can be done by ensuring that your meals are balanced and nutritious. Making sure that you are getting the appropriate amounts of protein is important for every meal, as well as making sure you never miss an afternoon snack. This is an easy way to prevent cravings in between meals and get you through the afternoon until dinner time.

If you are having a craving, it is better to choose a healthy sweet alternative rather than reach for the sweet cupboard. Having berries and other naturally sweet treats is a great way to get rid of your craving.

giving up carbs

Giving up carbs is a hard thing to ask anyone to do, but even reducing your carb intake can make a huge difference. A few ways that you can cut back on your carbs include:

  • Making sure that you are well rested and can manage your stress well

  • Have a healthy digestive tract

  • Have supplements on hand to balance your brain chemistry and to help manage stress.

Say no to the unhealthy carbs and yes to an overall healthier and happier you!

Alternative Solutions and Mental Health: Part 2

GutBrainConnection

The Brain-Gut connection is one that many people take for granted. Stress, anxiety, anger, happiness, and all other emotions effect the gastrointestinal tract, as it is sensitive to emotion. This is where feelings in your stomach like “butterflies” come from. It is a direct reaction from your emotional state, triggered by your brain and received in your stomach.

  • The brain and stomach have direct effects on each other. This is presented in many different ways.
  • Troubled intestine sends messages to the brain which can lead to emotional turmoil (stress, anxiety, depression).
  • Troubled brain sends messages to the intestines and stomach causing intestinal trouble (nausea, stomach aches and pains).
  • Brain notifies the stomach that you are hungry, stomach provides the digestive juices needed to digest the food before it arrives.

With the above things considered, it is often times hard to determine whether the intestinal problems are a product of emotional turmoil or the cause of emotional terminal. This is especially evident when you experience gastrointestinal upset without obvious physical cause.

Stress has a large part to play with GI upset. It might explain the nausea before giving an important presentation, or the stomach pains during times of high stress. This does not mean that all GI illnesses are just “all in your head”. They are however linked. Psychological symptoms influence the physiological symptoms and the physiology of the gut itself.

environmental-toxins

Environmental toxins also play a large role in the overall wellbeing as well as the wellness of the brain and mood. Many toxins in our environment are able to pass the blood-brain barrier, making the brain more susceptible to their toxic effects. Chemical toxins, drugs, radiation from cell phones and cell phone towers all cross the blood-brain barrier and cause toxic stress. Toxic stress leads to mood changes and disorders caused by the imbalances in the brain because of the excess or lack of the proper hormones.

So what does all of this information mean? The important thing to remember is that there is a strong mind-body connection. With this connection comes many ways in which the mind and body effect each other. It is also important to remember that because of this mind-body connection, it is important to look after the entire self, not just the physical or psychological separately.

For more information, please visit http://www.wyldeonhealth.com/ .