Physical symptoms of stress include:
- Increased heart rate and breathing
- Headaches/ Migraines
- Stiff neck /Shoulders
- Back pain
- Upset stomach
Emotional symptoms of stress include:
- Feeling irritable & frustrated
- Unable to deal with day to day effectively
- Losing your temper more often
- Loss of energy
- Hard to focus on tasks
Long-term exposure to stress can lead to serious health problems. Chronic stress can suppress the immune system, increase the risk of stroke, and speed up the aging process. Whether the stress is physical or psychological, the body’s reaction to the stress has the same outcome. Our bodies can handle small doses of stress, but they are not equipped to handle chronic stress without consequences.
What is burnout?
Burnout is a state of emotional, mental, and physical exhaustion caused by prolonged stress. Burnout happens as a by product of chronic stress. Burnout is a gradual process that occurs over time, and left unchecked, can lead to severe depression, and life threatening illnesses.
Physical symptoms of burnout include:
- Feeling tired and drained most of the time
- Change in appetite or sleep habits
- Frequent headaches, back pain, muscle aches
Emotional symptoms of stress include:
- Feeling of helplessness and hopelessness
- Unable to deal with day to day issues
- Feel tired all the time
- Negative thoughts
Behavioral symptoms of burnout
- Withdrawing from responsibilities / Loss of motivation
- Isolating yourself from others / disengagement
- Using food, drugs, or alcohol to cope
- Not sleeping
Help lower your stress levels by following these simple stress relief tips:
- Deep breathing – Just a few minutes of deep breathing can calm the physiologic stress response, such as shallow breathing, rapid heart beat and increased blood pressure. One advantage to deep breathing for stress relief is that you can do it whenever you need it.
- Avoid stress by managing your time and your commitments. Prioritize your tasks and activities for the day or week and rate how important or urgent they are. At the same time,think about how you can redirect your time to activities that are important and meaningful to you.
- Give yourself a time out – Taking five to ten minutes to step back and take a deep breath can help your body with the “fight or flight” response that stress causes. A few minutes of down time can help you deal with the issue at hand in a more calm and relaxed manner.
- Physical activity is the number one way you can reduce the effects of stress. Exercise is a powerful stress reliever. Try to incorporate at least 30 minutes of exercise everyday.
- Eat a healthy diet, and reduce your caffeine, alcohol, nicotine and sugar intake.
- Relaxation techniques such as yoga, tai chi, and meditation can help the body to relax, and de-stress. These techniques can be used just before bed to help with sleep.
- Get plenty of sleep – Keeping a sleep schedule and aim for 7-8 hours of sleep a night.
Help prevent burnout by following these simple tips:
- Start your day with a relaxing ritual, such as stretches, yoga or hanging out with your pet.
- Healthy eating, exercising, and sleeping habits will give you the energy and resilience to deal with life.
- Set boundaries and remind yourself that saying “no” allows you to say “yes” to the activities that you enjoy.
- Set a time each day when you completely disconnect from the outside world and have a “me” moment.
- Creativity is a powerful antidote to burnout. Choose activities that make you happy, like starting a fun project, getting a massage, or volunteering at something you strongly believe in.
Managing your stress involves changing the stressful situation when you can, changing how you react to those situations, and taking care of yourself by making time for rest and relaxation.