It’s that time of year again, when the holidays are in full swing and the end of the year is approaching. Before you get ahead of yourself, don’t start stressing about the new year. Enjoy the holidays, and then you can start to plan what you’ll do when January 1st approaches. 

A lot of people want to lose weight, eat better, and exercise regularly at the beginning of the year. Weight loss and diet resolutions always top the list, but seldom do people follow through with those goals. Gyms in January look a lot different than they do in March, specifically regarding crowds. The reason that many people give up on their resolutions is because the goals are too lofty, and there is no plan in place. To make “weight loss” your resolution is a nice idea, but there is no structure. Instead, it’s better to say, “I want to lose five pounds in January,” for example. 

The new year isn’t just about exercise and dieting, though. One of the best things to incorporate into your “new year new you” plan is self-care. One could argue that the new year is the perfect time to start fresh with self-care. Self-care is not just bubble baths and time spent reading in a nook. Those things fall into the self-care category, but there is a lot more you can do for your mental health. To prepare you for a successful January, we’ve outlined a list of self-care ideas you can do before the year ends. Let us know if you engage in them before the New Year!

Enjoy Those Holiday Treats

Yes, you should have your holiday cake, and eat it too! Be mindful about the treats you eat, focusing on thoroughly enjoying the couple that you looked forward to all year. You do not have to completely lose all self-control and abandon dietary restrictions, but you should allow yourself to enjoy the holidays without guilt. There is enough guilt to be had from family!

Get Your Home In Order

Holiday clutter is a real thing, and it only builds on any preexisting mess(es) you had in your home. There is no greater feeling than entering the new year with a clean and tidy home. Although cleaning can feel like a chore, it is actually a form of self-care. Even if the actual cleaning process is not enjoyable, the feeling of a clear space helps to boost your mood. That puts you in a great mental space to start the year off right.

Create A New Year Playlist

Listening to music is beneficial on so many levels. It can lift your spirits, amp you up, bring you down, and turn you inside out. Whether you need to pump yourself up or rest and recharge, music can benefit your situation. We recommend that you create a playlist of songs that get you pumped up and motivated to tackle your New Year’s resolutions.

Gratitude For The Year

It can be beneficial to reflect on the year and write down all the things you are grateful for. There is power in gratitude! Sure, there were most likely moments of negativity, stress, or other low points, but good things and highs also happened. Focus on being grateful and flood your mind with positivity. If this ends up being a practice that you enjoy, consider practicing daily gratitude, during which you write down a couple small things you are grateful for every day. 

Move For The Sake Of Movement

Exercise and self-care go hand in hand because you always tend to feel better when you move your body. You don’t have to push yourself to the point of throwing up; rather, a neighborhood walk, playing with your kids in the park, riding your bike, or jumping rope are all great forms of movement. Move your body because it deserves to move! Dance like nobody’s watching, as they say. Consider taking a new class, such as Zumba or Pilates. Find your groove and carry that motivation into the new year. 

Set Your Goals Or Make A Vision Board

This may not be useful for everyone, but it can be for those who love personal development. Spend a day mapping out your goals, hopes, and dreams before the start of the year. We do not recommend doing this once 2025 arrives. Planning out your goals can be very helpful to your future self. Additionally, nothing says self-care quite like planning out the goals you want to achieve or things to happen in the year to come.

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Parkinson’s disease is a neurological disorder that can get progressively worse. It is characterized by dopamine drops in certain areas of the brain. These dopamine decreases can cause people to experience tremors (the most common symptom), stiffness, and loss of balance. Because there is currently no cure for the condition, treatment tends to focus on reducing the severity of symptoms and improving overall quality of life. 

Health experts encourage people with Parkinson’s disease to engage in different activities that focus on fine motor skills and cognition. Additionally, physical exercises that require mobility and balance are also beneficial. Staying active, both mentally and physically, can help strengthen muscles that may prevent dementia. Continue reading to learn about beneficial crafts and activities for those living with Parkinson’s disease. 

Singing

Have you ever seen those videos of people with dementia or Alzheimer’s disease who listen to a song that gives them a rejuvenating jolt? They know all the words and it triggers other memories that relate to that song. Singing, in addition to assisting with memory, works to strengthen the vocal muscles. That is especially important for people with Parkinson’s disease because vocal tremors or difficulty speaking can occur as the condition advances.

Playing Virtual Reality And Video Games

You can use technological advancements to exercise important skills. Virtual reality and video games require mind-body coordination. Most of these games also require problem-solving skills, memory, and strategy to win or complete. Depending on the game and gaming system, you may be required to use a controller or keyboard, which utilizes fine motor skills. There are also reflex games that do not involve screen time and yield the same benefits. 

Cooking

Cooking can help recall ingredients and measurements, and it offers the opportunity to follow steps in order. It can also be a social opportunity to connect with others while cooking and after when you enjoy the meal. As Parkinson’s progresses, it’s possible that patients may not be able to cook for themselves, or they may need assistance. Include someone with Parkinson’s disease in the cooking process as much as possible to enhance self-esteem and to create memories together. 

Knitting And Painting

Just like children, people with cognitive disorders can benefit from doing activities that require fine motor skills. People with Parkinson’s can experience tremors and have difficulty moving their hands. It’s also possible for them to experience feelings of depression as a result of declining physical and mental abilities. Creating something, such as a painting or a scarf, from scratch provides the opportunity to reduce stress, feel a sense of accomplishment, and focus on hand movements. 

Exercising

Daily physical exercise can benefit Parkinson’s patients. Walking, swimming, yoga, and cycling are all great physical exercises that can improve balance, mobility, and flexibility. According to research, physical activity benefits can continue for months after training ends. Some studies indicate that physical activity may slow the progression of Parkinson’s disease. 

Solving Puzzles

Be it a jigsaw puzzle or a crossword puzzle, puzzles require concentration and memory. Solving puzzles, then, is a valuable cognitive exercise. Crossword puzzles also require word recall, while word searchers can help with word identification. People with Parkinson’s may experience cognitive changes that can affect attention, mood, and motivation. That’s why it is important to engage the brain with problem-solving activities.

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People who have been diagnosed with clinical depression may experience a variety of cognitive challenges. Some people refer to the combination of these symptoms or changes as brain fog. Although brain fog is not a clinical diagnosis, it is a common group of symptoms that affect the way you remember, think, and concentrate. It’s possible to lose your train of thought mid conversation or execute ordinary tasks without challenge. 

Symptoms Of Brain Fog In Depression

For people with depression, brain fog symptoms are called cognitive dysfunction. Not every person who has depression experiences the same cognitive symptoms, let alone brain fog, with the same intensity. Generally speaking, depression affects the brain differently, and brain fog can manifest in the following ways:

• Challenges with memory: You may experience difficulty remembering what you wanted to do or forget what you were going to do. It may be necessary to write things down to remember them, or perhaps you may find that you lose things or miss important dates regularly.
• Delayed reaction time: It may take you longer to complete tasks and manage time more efficiently with cognitive changes. 
• Difficulty paying attention: It may be more difficult for you to complete a thought, follow conversation, finish tasks at work, or focus on a TV show, book, or movie. 
• Trouble with executive functioning: Your ability to make decisions may be challenging, which can potentially cause you to constantly worry about different outcomes. It may also be harder for you to multitask.

Cognitive challenges are not the only symptoms of depression. Brain fog has other causes and is not solely reserved for people with depression. In order to receive a diagnosis for depression, though, a healthcare professional will try to identify at least five out of nine formal symptoms. 

What Are Formal Symptoms Of Depression?

Although brain fog can be a symptom of depression, it is not categorized as a formal symptom. Formal symptoms of depression include:

• Reduced ability to enjoy special or everyday activities
• Appetite changes (eating less or more than usual)
• Low energy or lack of motivation
• Changes in sleep pattern (sleeping more or fewer hours than usual)
• Cognitive changes (including brain fog)
• Changes in the way you move (such as slower or quicker than usual)
• Thoughts of self-harm and death

If a doctor cannot determine that depression is the cause of brain fog, they may want to explore other options. Thyroid dysfunction, brain injuries, anxiety, and COVID-19 can all cause brain fog. 

How Do You Treat Brain Fog?

If depression is the cause of brain fog, you have to address depression, as treating brain fog does not get to the root of the problem. Additionally, untreated depression will only cause symptoms to worsen or intensify. Most health experts agree that psychotherapy is the first line of treatment for depression. Behavioral therapy, dialectical behavior therapy, interpersonal therapy, psychodynamic therapy, and cognitive behavioral therapy are just a few options to help treat depression.

Cognitive behavioral therapy, according to experts, can be particularly helpful in reducing brain fog in people with depression. Lifestyle modifications may also reduce brain fog and improve other symptoms of depression. Depending on your preferences or needs, these lifestyle modifications may include:

• Limiting your intake of caffeine, sugar, and alcohol
• Engage in daily physical activity, such as walking, yoga, or strength training
• Focus on a nutrient-dense diet
• Try to manage stress by engaging in meditation or deep breathing exercises

Brain fog can be a symptom of depression, manifesting differently for different people. You may experience difficulty remembering things, following instructions, or focusing. Treating your depression first may help get rid of brain fog. Work with healthcare professionals in order to get the help and support you need. Many resources are available, so don’t be afraid to use them.

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Before you even know about practical habits that promote motivation every morning, you have to understand willpower and motivation itself. Motivation is what fuels your actions, e.g. the reason for pursuing a goal. Willpower is essentially a mental muscle that can help you resist easy short-term gratification. By resisting a simple pleasure like grabbing takeout instead of cooking at home, you stay committed to your goals. Consider the following in regards to motivation and willpower:

• Motivation can change: It is completely natural for motivation to ebb and flow. You may feel incredibly enthusiastic one day and low energy the next. Being able to recognize this change can help you manage expectations and maintain strategies to keep motivation alive. 
• Willpower is finite: Like any muscle, willpower can experience fatigue over the course of a day. When you set up habits to encourage motivation, make sure that you don’t solely rely on willpower, or else you will burn out. 
• Internal and external motivation: Internal motivation comes from personal values or passions, while external motivation can come from rewards, outside pressure, or recognition. By harnessing the power of internal motivation, you can help sustain your energy in the long-term. 

Set Clear And Achievable Goals For The Coming Day

A common reason for an unproductive day can be because you don’t have a plan in place. Without the right system to organize the tasks you need to accomplish, you may feel overwhelmed or unable to right the ship. The best thing to do is make a to-do list the night before or first thing when you wake up. By setting clear and achievable goals for the day, you can remain organized and motivated. If you already have a to-do list that is quite long, consider scaling down to one to three of your most important tasks. If you still feel overwhelmed, figure out what the first step is and create momentum to carry you through to your next task. 

Prepare The Night Before

If you want to be successful in the morning, prepare the night before. When you prepare for the coming day, you can help decrease decision fatigue, reduce stress, and begin your morning on a positive note. Preparing at night means you have less to do in the morning. If you can prepare any part of your daily tasks the night before, make that a habit. Consider the following ideas:

• Prepare your meals: Have a quick breakfast, such as overnight oats or chia pudding, ready to go. Have your leftovers or meal prep in a container, even if you work from home. 
• Plan your outfit: Choose your clothes and accessories the night before to eliminate the morning stress of figuring out what to wear. 
• Organize your space: Tidy up your workspace and living area a little bit because a clean environment can help you remain calm and keep you focused.
• Set up your tea or coffee: If you enjoy tea or coffee in the morning, prepare it the night before. This small habit means that you will have less to do in the morning. 

Create A Morning Routine

A routine that works for one person may be different for another person. Setting up a morning routine can be a powerful way to start your day and stick to your goals. If you can jump right into productivity, then you may not need a routine. If you need an extra boost to organize and boost productivity, consider including following ideas in your routine:

• Exercise: Whether you walk around the block or do some squats and push-ups, physical activity in the morning can release endorphins, which boost motivation and mood. 
• Wake up early: Waking up early usually means that you have to go to bed earlier if you want to get enough sleep. Having extra time for self-care in the morning can change the way you approach your day, though. 
• Journal: Journaling is an easy practice to help you release your thoughts and feelings. You can express gratitude, set intentions, or just vomit words to let out some steam. 
• Mindfulness: If you want to clear your mind and set positive intentions for the day, spend a few minutes practicing meditation or mindfulness. Five to 10 minutes is perfectly sufficient!
• Eat a healthy breakfast: Finish your morning routine with a nutritious breakfast that contains protein, healthy fats, and fiber. Such a breakfast will help kickstart your metabolism, give you energy, and keep you full until lunch. 

Establish A Consistent Sleep Schedule

A solid foundation for morning motivation begins the night before. Maintaining a consistent sleep schedule, i.e. waking up and going to bed at the same time, helps regulate your body’s circadian rhythm. Sleeping for seven to eight hours a night can help you feel refreshed and ready to tackle the day. To maintain a consistent sleep schedule: 

• Limit screen time before bed: Blue light from screens can disrupt the body’s production of melatonin. Avoid screens at least one to two hours before bedtime. 
• Create a relaxing bedtime routine: Start practicing calming activities, such as reading, meditation, or stretching, to help wind down before bed. 
• Set a bedtime: Ideally, you go to sleep and wake up at the same time nearly every day. Make sure that your bedtime allows for seven to nine hours of sleep and stick to that schedule, even on the weekends, in order to help reinforce your body’s sleep/wake cycle.

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You probably know that a healthy diet and regular exercise help you feel better and healthier. These choices can lead to fewer health issues and a longer life. If you set a New Year’s resolution to improve your diet and find that your motivation is waning, you may need more help. 

Change is difficult, but an inability to change often comes from not knowing what lasting changes help you in the long run. Another thing to remember is that results are not instantaneous and that maintaining habits can take quite a while. For something to become a habit, especially something you find difficult, you have to know how long it takes to form. This article aims to give you a better idea of how long it takes to form healthier dietary habits. 

Allow Your New Dietary Effort Time To Become A Habit 

According to health professionals, it usually takes 21 days to create a new habit. Other research on behavioral change shows an average of 66 days for a behavior to become habitual. That said, it can take between two to eight months for a habit to form. The time it takes, however, truly depends on the individual and the changes they want to make. You also have to factor in whether or not the changes are new to you or if they are building on existing behaviors.

Drinking more water each day usually becomes a habit more quickly than adhering to a regular exercise routine. How long did it take to form your current pattern of eating habits? You have to rewire old pathways in the brain, but this is done more efficiently if you break a big change down into smaller steps.

Separate Your Eating Habit Changes Into Smaller Steps

It is very difficult to make an all-or-nothing dietary change last. Instead, nutritionists recommend tackling one change at a time. Once you have success with one change, you’ll get a boost of confidence to tackle the next change you want to make. Realistically, changing your diet all at once is not effective for long-term change. You will most likely give up if you take that approach. 

One way to make smaller changes is to adopt an addition mindset, as opposed to a restriction mindset. Figure out how you can best add to your current diet to begin a healthier journey, instead of cutting out entire food groups. Start by aiming to consume five servings of fruits and vegetables daily. You don’t have to worry about other aspects of your diet yet. It’s easier to add more nutritious foods to your diet instead of focusing on what you can no longer eat. 

Once you have a more balanced diet with nutritious foods, you’ll find that it is easier to avoid sweets and other less nutrient-dense foods. There is no restriction to those foods, and you can now notice how your body feels after eating those unhealthy foods. 

Helpful Tips That May Aid Lasting Change

Now that you understand how to better manage your expectations and break up changes into smaller steps, the following tips may aid lasting dietary changes:

• Identify your why: Connecting your goals to deeper motivations makes it easier to stick with your goals. If eating healthier can help prevent diabetes or get you off medication, let that be your motivation. Perhaps you have grandchildren and want to live longer to be able to enjoy more time with them. Find your “why” and you may form habits more quickly. 
• Find community: Typically, you can form habits more easily when you have people supporting you in your corner. Additionally, you may benefit from forming an accountability group, so that you all hold each other accountable to the same dietary changes. You may also find that a wellness coach or nutritionist can help you as well. 
• Make change a part of your identity: It can help to link your new dietary changes to your identity to promote intuitive change. Let’s say that you want to improve your and your family’s health. This can become easier when you identify as someone who prioritizes health to be a great role model for your children. 

The main thing to remember is that eating healthier takes time, but it can help you live longer and feel better. It may take longer than a few weeks to form these habits, but anything worth achieving usually doesn’t come easy. Break things into smaller, more manageable steps and you’ll find that forming dietary habits is much easier.

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Leaving your work at the office is easier said than done. Your employer or coworkers can contact you for work information at any second of the day via email, text, or phone call. This is especially true if you work from home, which is more common than ever. In fact, a survey from 2023 found that 35% of people who held jobs that could be done remotely worked from home all the time in 2023, versus 7% before the COVID-19 pandemic. 

When Did People Start Talking About Work-Life Balance?

Within the last 10 years, there have been significant changes to work culture, and that is especially true within the last two to three years. The idea of a work-life balance is a novel concept, though. Psychologists have been conducting research on this topic for decades in order to figure out what makes people happy. Through their research, experts hope to better understand which environments enhance overall mental health. 

Ideally, you don’t want to live an unproductive life, but you also don’t want to burn out at work. How do you then find fulfillment at home and at your job? In the present day, work overload is more widespread, and to be honest, worse than ever before. This is because you are faced with 24/7 connectivity, which is why establishing boundaries and expectations is paramount. Both employees and employers have not taken a step back in this regard. People have changed the way they work and live life, so the key is to figure out how to adapt to this change and balance your work and personal life. Work is everywhere, but the following tips may help balance work with home life. 

Make Time For Yourself During The Work Day

Incorporating some time for yourself on a daily basis, even for 10-15 minutes, can make all the difference. This is a little easier to do if you work from home, but it’s also possible if you hold a regular office job. During that free time, you can take a walk around the block on your lunch break, meditate for 10 minutes, or do any activity that makes you happy. Most employers won’t mind if you take a short break, so long as you get your work done. 

Use Technology In Smarter Ways

Sure, willpower plays a role in checking your many devices, but you also have to make your technology work for you. The brain gets a little boost of excitement with every notification, though, even if it is a text from a friend, an invite from your boss, or a marketing email. You need spaces where you don’t, and physically cannot, check your phone, tablet, or laptop. Enforce this norm by not having phones during your meals, during family time, or during meetings. Limit your social media activity to scheduled times during the day, even if that means putting a time limit on the amount of time you get to view certain apps. Technology is not bad, but your habits are. 

Try To Find A Job That Aligns With Your Values

Although you need to draw a line in the sand between your nine-to-five and your personal life, establishing your work-life balance is also about aligning your work with your personal values. One study from 2022 found that better job quality, including security, salary, and satisfaction, led to better physical and mental health. Another study found that doing a job that aligned with personal values was associated with increased well-being the following day. When you engage in a job that aligns with personal values, you enhance your career satisfaction. That alignment also leads to a better sense of purpose, motivation, and overall fulfillment. 

Establish Boundaries

Everything in life requires boundaries, from relationships with friends and family to your work and home life. Enforcing boundaries that your employer and employees respect is a hurdle not everyone jumps over. If you work remotely and no longer have a commute, you have to find a routine to fill that time. For example, take your dog for a walk before you start work, or close your computer at a certain time when you have to feed cats or get children from school or after school activities. Schedule a workout once you clock out to separate the close of your work day and the rest of your evening. 

Don’t Mistake A Flexible Work Schedule For Full-Time Availability

Working for a company that allows flexible hours does not mean that you have to make yourself available 24/7. If you leave the office at 3 p.m. for an appointment, maybe your employer lets you make up the hours you missed from home. That doesn’t mean that you have to work all night or do more work than what is required of you. Establish what your colleagues and boss expect from you! Don’t reply to an email at midnight, either. Developing the expectation that you are always available can make it hard to separate your work life from personal life. Plus, it gives people the wrong idea about your availability.

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According to U.S. News and World Report, the failure rate for New Year’s resolutions is an estimated 80% with most people losing their resolve and motivation just weeks later in mid-February!

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Gloomy winter weather is typically the first thing that comes to mind in a conversation about seasonal depression. It’s no secret that many people suffer from seasonal depression, or seasonal affective disorder (SAD), in the winter months. A less common type of seasonal depression arrives on beautiful, sunny summer days, and it is just as serious. 

How is it possible that warm days and sunshine cause someone to head down a depressive spiral? Before passing judgment, always remember that every person is different. It’s estimated that up to 30% of people with seasonal depression will experience summer depression, according to psychiatrists. People with summer-patter depression, also known as reverse SAD, tend to experience symptoms of depression about four or five months out of the year when the weather is warmer. 

As with any form of depression, early treatment is the best approach. The exact timing of treatment will depend on the person’s history with the mental illness. There are no studies of treatments that are specific to summertime depression, but the following strategies may help relieve symptoms and boost mood. 

Dark Therapy

Just as light therapy can benefit those with winter SAD, dark therapy may help those with summer SAD. Some people report that they feel better when wearing dark glasses. Wearing blue-blocking goggles at night may help reduce the stimulating effects of blue light. Additionally, wearing blue-blocking goggles has been able to benefit people with manic or hypomanic symptoms in bipolar people. If you feel irritable or agitated as a result of summertime depression, consider wearing blue-blocking goggles. You can also turn off all screens at night to help limit your blue light exposure. 

Create A Routine And Stick To It

Psychiatrists explain that following a consistent routine can help inspire motivation and fulfillment. Start with the basics: wake up on time, brush your teeth, shower, maintain regular mealtimes, and schedule bedtime. If you feel comfortable with all of that, consider adding exercise, self-care practices, and creative outlets to your routine. A great way to stick to a routine is to write your routine down in a planner. You can also use a scheduling or productivity app. You can even go so far as to write memos on sticky notes!

Avoid Depression Traps

What is a depression trap, exactly? The ways in which people cope with depression are not always the most conducive to their mental health. Engaging in these traps will only worsen depression symptoms. Some of these unhealthy behaviors include:

• Blaming yourself constantly
• Watching too much pornography
• Eating when you’re bored, not hungry
• Gambling online, often
• Playing video games for hours and hours
• Spending a lot of time browsing your phone or laptop
• Drinking excessive amounts of alcohol

Shift Your Circadian Rhythm

One theory about winter SAD is that circadian rhythms change, go awry even, during the winter. Circadian rhythm is the body’s internal program that regulates the timing of all biological functions. The circadian rhythm is orchestrated by daily cycles of light and dark. Depending on winter or summer SAD, light or dark may help reset the person’s internal clock. Some people with summer SAD feel that their circadian rhythms run late, so they walk outdoors each day during summer at sunrise and look in the direction of the sun for 10 minutes. This is a simple practice that may lift spirits throughout the summer. There are no studies to back this up, so you may have to experiment for yourself to see if it benefits your circadian rhythm. 

Cold Temperature Treatment

If you are familiar with the Ice Man, also known as Wim Hof, then you understand the importance of the ice bath. Many people have embraced cold therapy for accelerated recovery, more energy, and reduced inflammation. Plunging into a cold bath shocks the body and has a therapeutic effect. In fact, many cold plunge enthusiasts agree that regular ice baths help to boost mood. Others report that cryotherapy has a similar effect, although that is much colder than an ice bath. Fill a tub with cold water and some ice next time you feel down and take a three minute plunge, taking care to breathe deeply throughout. You may love the results!

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It’s not always easy to be optimistic about everything in life. Depressing news stories, world events, global warming, low self-esteem, or self-doubt can lead to a pessimistic or negative way of thinking. If you tend to look at the glass half-empty, it can be difficult to just change your outlook on life from one day to the next.

If you know people who are overflowing with positivity, you may be able to learn a thing or two from them. Being around that type of energy is very contagious and it’ll most likely rub off on you. If you don’t have those types of people in your life, the following tips may help you maintain a more positive mindset. 

Find Your Reason

In order to become a more positive person, you have to find your reason. When you know why you want to be more positive, you can have more clarity on what you want out of life. What you need to do to cross that bridge into positivity can help you set meaningful goals. Once you find your sense of purpose or understand what you want to do in life, you actually boost self-confidence. That allows you to pursue things in a more focused manner and it adds more dimension to your life. If you’re struggling to find your reason, consider making a vision board and go from there!

Surround Yourself With Positive People

As we were saying earlier, the people you surround yourself with have a great influence on your mindset and behavior. If you want to be more positive, consider taking inventory of the people you have in your life. Are they constantly judging and spewing negativity? If they are, you may need to refresh your friend group and invite more positive people into your social circle. Positivity is infectious, and you may need to make the assertive move to set boundaries with the negative people in your life in order to protect yourself. 

Practice Daily Gratitude

If you want to be more positive, a great habit to develop is practicing daily gratitude. Take time every morning or evening to write down three to five things you’re grateful for. Many people find that doing it first thing in the morning helps set a more positive tone of rate day. You can also practice journaling for five minutes or so to write down why you’re grateful and how you want to be more positive. Just make sure to maintain consistency and always remind yourself to resolve conflicts before the day comes to a close.

Be Present Where Your Feet Are

What does this mean? When the going gets tough or you feel that you’re stretched too thin, being positive can seem impossible. In order to maintain a positive attitude in times like those, try your best to remind yourself to be present where you are. Instead of trying to juggle 12 different things without intention, focus on one thing at a time. That can help you assert control in your life and be more intentional with your time and energy. When you give 100% of yourself to the thing, task, or person who requires it, you will feel more accomplished and better about yourself. 

Develop A Positive Morning Routine

One of the best ways to be more positive is to set yourself up for success each day. That can mean different things for different people. Some people may benefit from hitting the gym, while others may benefit from journaling, meditating, or sitting down for a healthy breakfast with your partner. Developing a ritual every morning can help you be more deliberate with your time, which ultimately boosts productivity and helps encourage positivity.  

Prioritize Self-Care

If you want to maintain your mental and emotional health, you need to prioritize self-care. By caring for yourself, you can help manage stress and handle things in a more calm manner. According to several studies, engaging in regular self-care practices can help reduce feelings of anxiety and stress, and increase motivation and productivity. Schedule a little time each week to engage in self-care if you want to be a more positive person.

Take Accountability

The final tip for anyone who wants to be more positive is to take ownership over your own life. You, and only you, are responsible for your own happiness. Don’t wait for someone or something to magically make things better. Take accountability and put in the work. You are worth it!

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The word “burnout” is a very familiar word in today’s day and age. You can experience a burnout from life events, but work often seems to be the culprit. That stress from work can bleed into your emotional life and cause you to shut down. How do you know when it’s coming and are there signs to look out for? 

According to the American Psychological Association (APA), burnouts were at an all-time high across numerous professions during the COVID-19 pandemic. The mix of personal, professional, and health-related stress spurred feelings that were hard to handle. Since then, burnout has become a broad symptom of overworking in hard times. The end result is that being constantly overwhelmed is much more than passing stress. A burnout marks the accumulation of exertion, hopelessness, and tension that can be hard to identify. 

What Is A Burnout? 

Mental health experts agree that a burnout is the result of chronic stress, which typically stems from the workplace. If a person feels overwhelmed, under-appreciated, and powerless to make more effective changes at their job, a burnout can likely occur. A burnout goes far beyond your ability to perform job duties, though. Your work may suffer, but a burnout may also lead to a series of medical conditions. For example, people who experience a burnout are more likely to develop depression, insomnia, and anxiety. Plus, chronic stress can jeopardize your physical health, especially in relation to heart function. 

If you’re wondering whether or not you’re approaching a burnout, continue reading to learn about some common signs, feelings, and symptoms. 

Feelings Of Dread Or Lack Of Motivation

A burnout often coincides with feelings of anxiety or a sense of dread related to your work, especially after a few days off. The crazy thing about a burnout is that your motivation and enthusiasm levels can be noticeably low even after a weekend or vacation. Procrastination is another key sign to look out for, especially if you’re unwilling to address certain tasks at work. Now, it is very possible to dislike your job and avoid a burnout because not everyone has the luxury of doing work they enjoy. If you find that the days are harder to get through, the quality of your work continues to decline, and the thought of working is a legitimate fear, a burnout is likely happening.

Inconsistent Appetite

Your relationship with food can indicate a lot about the goings on in your life, especially if something is awry. In times of stress, it is very common for people to eat unhealthy foods and gain weight. On the other hand, it’s also possible to lose your appetite and avoid food until you shove your face with whatever is in sight. During periods of a burnout, you may crave comfort foods that are fattening and have an increasing or decreasing appetite. If you notice that your appetite is like a rollercoaster, you may be in the midst of a burnout. 

Exhaustion

Feeling overwhelmed psychologically can often show itself in the form of physical fatigue and exhaustion. When you are physically exhausted, it can make it harder to discover the root of your burnout. If you’re experiencing a burnout, basic tasks like cooking a meal or taking a shower can feel like a burden. Additionally, a day of work can feel impossible to get through. So if you’re more tired than usual and cannot seem to increase your energy, a burnout is the most likely suspect. 

Cynicism and Irritability

During a burnout, it is very easy to become more cynical or irritable than usual, especially if decreased productivity and focus accompany the mood changes. The reason for this is because your mood is often the first thing to go downhill during the early stages of a burnout, according to psychologists. If you are usually in a good mood but find yourself more frustrated than usual, you could be approaching a burnout. Don’t let that derail you because if it does, your personal and professional relationships can suffer. 

Difficulty Sleeping

In today’s day and age, sleep troubles are very common. That’s why many health experts continue to stress the importance of sleep and bedtime routines that encourage healthier sleep patterns. Poor sleep hygiene can lead to a burnout, but a burnout can also affect the quality of your sleep. That can cause you to be on a hamster wheel of restlessness and insomnia. Sleep experts say that a burnout can make falling asleep and staying asleep more difficult. Sleep difficulties are often accompanied by tension, stomach problems, and headaches.

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