Top 10 Tips to Prevent Natural Burnout

Adrenal fatigue, feelings of anxiety, emotional dread, and resistance to the cooler temperatures.

All of these symptoms show up in the body progressively over time.

When the physical body and mind are put into overdrive, in addition to fighting the environmental stressors, our nervous system goes into a state of fight or flight mode, all of our reaction times are delayed, our endocrine systems to regulate our moods takes a big hit, along with the other systems that maintain homeostasis in our bodies.

In other words, biological systems start to shut down, we feel light-headed, stressed, our metabolism either spikes or crashes, and we do not feel properly rested.

There is a natural inclination to hibernate and rest in the winter, especially with the colder weather and shorter hours of daylight. But based on our busy work weeks, projects, and lists of neverending to-do items at the beginning of the year, we also look forward to mobilizing our bodies as the onset of Spring approaches.

Here are 10 tips to get yourself rejuvenated and nourished for Spring:

  1. Prioritize.

    This can be crucial and difficult for many. Perhaps we have to give up certain recreational activities, socializing, or other obligatory commitments in order to find more rest and replenishment throughout our work week. Writing down shorter to-do lists are helpful and allowing them to culminate into a gradual but not overwhelming weekly list to make room for spillover.

    Want to learn more about journaling? (Read Keep Yourself Accountable! The Art of Journaling)

  2. Limit Caffeine Intake and Drink Water.

    Caffeine is a stimulant and diuretic which can spike your blood sugar and dehydrate you if you drink too much coffee, tea, energy drinks or other caffeine-induced beverages first thing in the day. Start your day off with at least one full glass of water, and progressively drink at least 8-10 glasses of water or more if you are including caffeine in your day. Try to limit your caffeine consumption to 1 cup and day and not to take any after 3pm.

  3. Get a Massage.

    Releasing muscular tension and knots is probably the most useful reset that we can either pay another service to provide us with or that we can do on our own with foam rollers and myo-fascial release balls and devices.

  4. Reconnect with Nature.

    Go for 20 minute walks in a park or around a track. Bury your feet in the sand. Climb trees. Bask a tan at a local pond. Gaze imminently into a landscape that is not digitally created in front of your eyes. Imagine yourself full of million of particles that share the same atoms and elemental properties as the botanicals around you.

  5. Put your phone on Airplane Mode.

    Don’t just put your phone away on silent. Turn it onto airplane mode so all push notifications from messages, emails, calendar reminders, etc. don’t even appear on your phone. Allow yourself at least a few hours to go offline and power off. You can use then use the allotted 1-2 hours during the day to check all the notifications once you turn back ‘on.’

  6. Meditate on empty.

    Meditation is a practice that can be mastered and can be done anywhere where there is a quiet place to sit and reflect within oneself (i.e. private office, bed, backyard) 5-15 minutes of meditation a day can enhance productivity, clear the mind, and allow a simple slowing down and refocus on tasks that should be prioritized. Try to meditate when you are not overstimulated (i.e. right after a vigorous workout or after a full meal) (Read Meditation & Mindfulness: debunking the ancient practice)

  7. Eat healthy foods.

    Eat a well-balanced, high-alkaline diet full of colourful vegetables and fruits, lean proteins, healthy fats, and moderate consumption of carbohydrates. Try to avoid over-processed, junk, and fast food, hydrogenated oils like canola and sunflower, and limit your intake of trans fats. Your body doesn’t work in overdrive when you are consuming the raw nutrients in their most natural form.

  8. Perform regular check-in’s.

    Have a weekly meet-up group of colleagues or friends that can hold you accountable for your goals and aspirations each week. They can also serve as your feedback and critique forum for anything that you may feel is bogging you down from finding productivity.

  9. Get enough B Vitamins

    Vitamin B allows the healthy metabolism of energy in the body to be utilized in the building process of new tissues and cellular formation. If you are limited and are underexposed to sunlight this time of the year (hello B12!), find multi-vitamin supplements that you can take during meals. Nutritional yeast (FULL of B Vitamins) is another healthy alternative which can be added as a topping and makes a healthy alternative in place of parmesan cheese.

  10. Try a new workout with a friend.

    Trying a new exercise class with a friend encourages healthy competition, reward feedback, and adrenaline surge to reduce the levels of cortisol (stress hormones) and allows a gentle lightheartedness (serontonin release that puts you at ease.) It also helps release the anxiety of doing a workout alone, relieves social pressure, and makes the hours working out go by much faster!

Top 10 Tips to Ground and Plant Seeds

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Let's find our firm footing, to stay rooted and uplifted.

During seasonal transitions and periods during the full moon, the energy around you tends to feel chaotic and abuzz full of movement. Here are some tips to find stillness and a sense of ease amidst all the bustle.

1. Detoxify and nourish the body on the inside out.

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Drink LOTS of water - hydrate the body before and after sleep. Get 7-8 hours of deep sleep - this is the prime time for your body to detoxify and repair old cells and tissues, removing tons of toxins to be secreted through sweat, lymph, and excreted waste products.

I'm not a firm believer in any elimination diets or fads/trends, however I will be taking on the Whole30 nutrition plan, as of May 1st for 30 days. That's Whole Foods (nothing processed or refined) for a month! Totally doable as long as you are willing to put in the weekly meal prep hours!

2. Clean, Donate, Purge

Photo courtesy of    Best of Home and Garden

Photo courtesy of Best of Home and Garden

Cleaning the physical living space creates a mental clearing to make room for the new. If you can't part with certain items, try donating them to a charitable organization, trading them for something of higher necessity, or try purging duplicates of a particular item by just keeping the best one. Creating naturopathic cleaning agents using essential oils such as lavender, tea tree oil, eucalyptus, lemon, water and a splash of white vinegar can also help in creating a sense of ease in your living and work space.

3. Meditate & Take deep belly breaths

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While seated, ground down with both sitting bones, making the feet contact the earth either with the heels or tops of the feet. Imagine your pubic bone rooting down, and two sitting bones creating a pyramidal foundation (three points of contact with the ground) to support you underneath. Stack each vertebra on top of one another. Keep the chest wide, heart soft, throat clear, and reach the crown of the head up to the ceiling, with a gentle tuck of the chin down towards the chest. Keep the arms resting in your lap effortlessly, with the palms facing down on the thighs.

*Option: Place one hand on your chest and the other hand on your lower belly. Breathe deeply into your chest for 5 seconds, hold for 1 second. Without letting out the breath, breathe all the way down into the lower belly for an additional 5 seconds, hold for 1 second. Release the entire breath through a sign of the mouth. Repeat 5-10 times.

4. Exfoliate and Dry-Brush.

Photo courtesy of    The Body Shop

Photo courtesy of The Body Shop

By clearing away dead skin cells, and promoting cellular growth and repair, dry-brushing and exfoliation has been a century-long ayurvedic tradition of feeling refreshed, and making way for the physical repair of the new day.

Dry-brushing in circular motions can be done for 10-20 minutes each day first thing in the morning or before entering the shower. It promotes blood and lymph flow as it enhances circulation and helps to boost mood.  

 

 

5. Consider Reiki or Restorative classes.

When we are feeling flighty and escaping to the never-ending thoughts in our head, it helps to ground when hands-on touch, especially from another party is apparent and focused on the lower body (feet, calves, knees, thighs, hips). 

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Look for a Restorative class that uses tons of props to help you feel supported and comfortable with an instructor or assistant that is aware of your bodily needs and pays attention to any injuries or sensitivities.

Reiki, as a private treatment or in addition to a hands-on adjustment in a class setting can help alleviate stress, promote a sense of peace, and free up any stagnant energy and built up emotional tension.

(I also provide private Reiki treatments - if you are interested or have questions, please feel free to contact me for more details!)

6. Try limiting caffeine and avoiding refined sugar.

Photo courtesy of    Kitchen Sanity

Photo courtesy of Kitchen Sanity

Like the Whole30 mealplan suggests, avoid highly caffeinated products (especially coffee and black tea) and opt for oolong tea (see photo) and pu-erh if you're seeking a digestive and detoxifying option. The body already expends a lot of energy to digest food and beverage, especially those that spike our blood glucose. Once recognized in the body, the digestive and endocrine system work on overdrive to make sure the caffeinated products are carefully absorbed in the bloodstream and the rest is sent out as waste.

7. Continuously remind yourself to stay present.

This point may seem like a given, but try and catch yourself the next time you are focused in a business meeting, at a workout, or in the library, trying to settle your mental thoughts on one topic at hand. Maybe it is the quality of your breath, maybe it is the state of calm or anxiety you are in. Whatever you choose to focus on, choose wisely and remind yourself what your intention is for spending time in a particular place for a set amount of hours that day.

8. Squat! with both feet planted on the ground.

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This may seem like a strange position at first, but for people on the move and those that sit in office chair all day, any hip-openers and stabilizers with both feet firmly on the ground, help to ground and firm up the foundation that as bipeds, we rely on in order to stand upright, move around and move into other positions, such as sitting and sleeping. Being able to have all the blood and lymph flow smoothly throughout the lower limbs is important to establish that feeling of being grounded.

 

9. Write down your to-do list thoroughly.

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There is something so grounding and committed about writing down your list of priorities and tasks to follow through with at the end of the day, week, month and year! It's great to write down weekly and monthly goals, passion pursuits, but also to minimize the daily task list to something under five per day to stay realistic within your realms of productivity. It is also very important to prioritize how much time you spend on each tasks and the order in which you attend to each task throughout the day to avoid burnout or feelings of overstimulation. 

That being said, being assertiveness in your allotted schedule and being selective to what you say "Yes!" to is incredibly pertinent and crucial to maintain your sense of ease and prouctivity.

 

 

Do you have any tried and true grounding rituals and tips?

Please share yours below!

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Top 10 Tips for Self-Care (Pre and Post-Holidays)

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The holidays are quickly creeping up, and if you're like most urbanites and fitting in your last minute express shopping this week both online and in stores, you're probably quickly reaching high levels of anxiety and temptation to burn out. 

Here is your Self-Care Prescription that won't cost you too many pretty dimes, so you can go on maintaining your budget into the New Year.

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