Burnout Archives - Kari Walton Counselling Services

De-stressing Christmas: 8 Ways to Manage Family Dynamics During the Holidays

John SEP — Fri, 18 Oct 2024 14:01:37 +0000

The holiday season is fast approaching, bringing with it the joy of family gatherings and (let’s face it) the stress! Unless you have a cabin on a mountaintop and a snowstorm keeps you stranded there, Christmas is coming, and so is your family.

The good news is that you can make holiday events more relaxing and successful by following the tips below!

1: Set Realistic Expectations

You want your Christmas gathering to be the most perfect, magical celebration ever, with happy guests, a meal that everyone raves over, and brilliant memories to be shared for years to come. But that rarely happens, so set your expectations a little lower. Here’s how you can do that:

Plan a simple menu focusing on a few tried-and-true items, such as your famous homemade cookies or your signature roasted ham.

Purchase some ready-to-eat items like side dishes or desserts. No one needs to know that you didn’t get up at 5:00 am to bake everything from scratch; let the experts do that work while you get that extra rest you need.

Ask for help. Get a few trusted family members to bring dishes, help with setting up your space, or come up with activities for children.

2: Create a Comfortable Setting

If you’re hosting an event, prepare the setting to be relaxing. Soft lighting, soothing music, and comfortable spots for people to get away from others are all helpful in making your guests feel at home. Set up a spot for children to play if you’re expecting them, and designate a family member to help keep an eye on them.

Set a positive tone yourself by maintaining a calm, welcoming demeanour, even if you feel a little stressed out. Greet guests warmly, express gratitude for their presence, and steer conversations toward positive or neutral topics such as seasonal plans, movies, or neighbourhood happenings.

3: Establish Boundaries

You can’t choose your family, and there are always family members who have opinions they want to share. Normalize setting limits on acceptable topics of conversation. If someone brings up a subject you don’t want to be discussed, say so. Practicing ahead of time can be helpful. Try some of these to see what feels comfortable for you:

“This topic is so important, but maybe we can save it for another time. Let’s focus on enjoying each other’s company.”

“It seems like we have different views on this. Let’s agree to disagree and move on to something we can all enjoy discussing.”

“I think we could all use a break from this topic tonight. How about we talk about something lighter?”

“Christmas is about coming together and celebrating. Let’s keep things light and focus on what brings us joy.”

You can also change the topic to things like upcoming plans, fun things people have done lately, and so on. Have a list of topics prepared in advance so you can pivot to those.

Another strategy is to set up some separate discussion areas for people who really want to hash out a topic. Steer them to one of those to finish their conversation.

4: Be Mindful of Dietary Restrictions and Preferences

Ask your guests in advance if there’s anything they can’t or won’t eat. Make (or purchase) alternative versions of your menu for these guests. This may require some planning, but it doesn’t have to be a lot of extra work if you do your research in advance. Your guests will appreciate you thinking of them and their comfort.

5: Make Time for Self-Care

No matter how much you love your family, they can be a lot to handle for long periods of time. If you’re visiting relatives or hosting them, take some time to get away from them and be by yourself. Some things you might choose to do:

Go for a walk. If someone says they want to come with you, be honest about needing time alone; it will help them understand you and your needs better if you’re straightforward with them.

Schedule a salon appointment in advance. Get your hair or nails done, or go for a massage. That will get you out of the house and help you relax.

Go to bed early with a book or magazine. You don’t need an excuse—just say you’re tired and want to rest.

6: Designate a Safe Space

Set aside a room or another private place for guests who need a little space to breathe. Have some water and tissues handy, along with some comforting foods like chocolates or fruit. If a guest seems to be having trouble, quietly steer them there and tell them to stay as long as they need to. People who are struggling to cope with the people, the conversation, or the noise will appreciate this sanctuary.

7: Have an Exit Strategy

When things get overwhelming, plan to take a break by going outside for a few minutes or leaving for the evening. If you’re there with a partner, set up a way to signal to each other that it’s time to go. Don’t give in to guilt where this is concerned; you know when things are about to devolve for you, and it’s fine to listen to that!

8: Focus on Gratitude

Christmas is about celebrating togetherness, kindness, and the joy of giving, whether that’s through acts of generosity or simply spending time with loved ones. Set aside a few moments to talk about the things you and your guests are grateful for and what they’re looking forward to in the upcoming year. As an adjunct, you can also have them talk about what areas of their lives they can use help with; this will encourage honesty and may help build some new bonds.

Kari Walton Counselling wishes you and your loved ones the best of the upcoming festive season. If we can help you prepare, come and talk to us. It’s important to recognize that counselling is not only for severe psychological issues or intractable problems but for the maintenance of your everyday mental fitness. This type of care is a key component of self-care and overall well-being.

Every member of our team knows from experience how stressful it can be to deal with the holiday season. We want you to survive and thrive through it all. In our practice, we offer a wide range of treatment options, including person-centred counselling, psychodynamic therapy, humanistic counselling, integrative therapy, Cognitive-Behavioural Therapy, Dialectical Behaviour Therapy, hypnotherapy, group therapy, neurofeedback, and couples and family therapy in an environment where you’ll feel supported and understood.

The post De-stressing Christmas: 8 Ways to Manage Family Dynamics During the Holidays appeared first on Kari Walton Counselling Services.

Recognizing the Early Stages of Burnout: A Guide for Stressed Professionals

Admin — Mon, 08 Apr 2024 14:39:05 +0000

Burnout is not a new phenomenon, having first been identified in 1974,¹, but many are now referring to it as an epidemic.² The COVID-19 pandemic further highlighted the profound effects burnout could have on essential workers such as doctors, nurses, teachers, and first responders.
As more people become aware of burnout and its effects, we should get better at identifying and treating it. But would you recognize the early signs of burnout in yourself soon enough to prevent it?
In this article, we will review the signs of burnout and talk about the early symptoms you can watch out for. Read on to learn how to make sure burnout doesn’t take you out.

What Is Burnout?

Burnout is generally defined as a work-related psychological state that has three dimensions:³
• Physical and mental exhaustion or fatigue
• Detachment or disengagement from work, a loss of meaning or purpose, and possibly cynicism about work
• Feeling ineffective at work or professionally incompetent
The symptoms of burnout relate to these dimensions; people with burnout might experience:
• Persistent low mood
• Inability to deal with personal or professional problems
• Annoyance or frustration with coworkers
• Emotional numbing
• Feelings of self-doubt or failure
• Physical symptoms such as gastrointestinal issues, loss of appetite, sleep disturbances, muscle tension, muscle aches and joint pain.

What Job Characteristics Increase the Risk of Burnout?

One way to recognize early signs of burnout is to be aware of how your job might increase your risk. Here are some aspects of jobs that make burnout more likely to occur:

Overwork

Time pressure or having too much work for the available time are risk factors for burnout. Overwork can include having a heavy workload, working long hours, or having more than one job.

Role Conflict or Role Ambiguity

Role conflict happens when there are conflicting demands in a job. For example, many primary care physicians in Ontario are currently overwhelmed with the amount of paperwork they are required to do, which conflicts with their primary responsibility of caring for patients.
Role ambiguity results when the requirements of the job are not made clear. For example, if you are hired as a writer for a large company, but you’re never sure who you report to, how your performance will be evaluated, or what type of authority you have, role ambiguity is a likely outcome.

Low Control

The inability to control the pace of your work and which tasks you will do makes burnout more likely. Assembly-line work and call centre jobs are good examples of this occupational characteristic. You might also lack control over certain aspects of the job environment, such as your workplace culture. Women who work in traditionally male roles, for example, may lack control over workplace harassment and misogyny.

Work in Human Services or Education

Jobs in human services and education have been found to carry a higher risk of burnout. However, these are the jobs most widely studied by burnout researchers, which could mean that burnout in other sectors has yet to be recognized.

What are the Early Signs of Burnout?

Recognizing the early signs is key to preventing a full-blown case of burnout. The symptoms of burnout can creep up on you, so it’s a good idea to follow up on the below, especially when your work is particularly stressful:
• Fatigue that is not improved with rest. This is a sign that something more serious is happening.
• Unexplained mood swings or a persistent low mood.
• Loss of enthusiasm for your job.
• Calling in sick more often than necessary or experiencing dread when preparing for work.
• Feeling less capable of doing your job or losing confidence in your work-related abilities.
• Lower job productivity.
• Physical symptoms that are typically associated with stress, such as tension headaches, general aches and pains, sleep disturbances, and gastrointestinal issues.
These warning signs could be related to other psychological or physical conditions issues such as depression, clinical anxiety, chronic fatigue syndrome, or a thyroid disorder; be sure to track these symptoms and discuss them with your doctor if they persist.

Dealing with Early Signs of Burnout

If you think you might be headed toward burnout, take steps before it overwhelms you. Here are some tactics for dealing with burnout in its early stages:

Acknowledge Your Condition

It can be difficult to admit to yourself that you are on the verge of burnout; people often see it as a personal failing rather than a consequence of overwork and lack of resources. However, acknowledging what is happening is the first step to improving your condition and preventing a full-blown case of burnout.

Make Changes to Your Work

Talk to your boss or HR about making changes to your work to decrease your workload, shift some deadlines, or adjust your responsibilities. If this is not possible, consider looking for a job with demands that feel more reasonable for you.

Engage with Your Coworkers

Burnout often causes people to withdraw socially. They may confine themselves to their office or cubicle and may avoid interacting with coworkers unless they have to. If that sounds like you, make it a point to chat with your work colleagues, join them for lunch, or participate in social activities outside of work.

Exercise

This may sound counterintuitive when you’re already dealing with fatigue, but exercise can actually improve energy and focus. You don’t have to take up marathon running or a serious training program; even small amounts of exercise will help! Try walking part of the way to work or doing some gentle yoga in the evenings.

Practice Good Sleep Hygiene

Restful sleep will restore you and help you deal with the challenges you are facing. Practicing good sleep hygiene helps people sleep more soundly. Use these tips for a good night’s rest:
• Limit naps during the day.
• Avoid screen time (including using your smartphone) for one hour before bedtime.
• Try to go to bed at the same time every night.
• Establish a relaxing bedtime routine (e.g., reading a good book, taking a warm bath, using a pillow spray infused with lavender) and keep your bedroom cool, quiet, and dark.
• Limit caffeine and alcohol close to bedtime.
• Exercise earlier in the day rather than in the late evening.

Talk to a Therapist or Counsellor

Discussing your condition with a mental health professional is never a bad idea. Here’s how it can help you deal with burnout:

Identifying and Understanding Your Burnout

A counsellor can be instrumental in assessing your symptoms and helping you figure out if burnout is what you’re dealing with. If you are suffering from depression, anxiety, or another condition, your counsellor can direct you to the right treatment options.

Developing Coping Strategies

A counsellor can help you find ways to cope with burnout, such as mindfulness, boundary-setting, time management, and relaxation techniques. They can also show you how to identify and address negative thought patterns that can exacerbate depression, such as perfectionism, self-criticism, or negative thoughts about your professional abilities.

Improving Self-Care Practices

Self-care can fall by the wayside when you’re burned out. A counsellor can help you find self-care practices that work for you and fit into your daily schedule. They can also hold you accountable for maintaining your self-care.

Providing Emotional Support

Externalizing your feelings can go a long way toward improving your psychological state. Meeting with a counsellor gives you a non-judgmental space where you can share your feelings, fears, and frustrations related to burnout. Therapists offer empathetic listening, validation, and emotional support, which can be comforting and will also open you up to discuss your deeper feelings.

If you want to try counselling to help you with job burnout, the team at Kari Walton Counselling is ready to help. We offer a range of treatment options, including cognitive-behavioural therapy, dialectical behaviour therapy, hypnotherapy, group therapy, and family therapy, to assist you with the early signs of burnout or any other mental health concern you may be experiencing.

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References
1. Journal of Social Issues: Staff burn‐out. https://spssi.onlinelibrary.wiley.com/doi/10.1111/j.1540-4560.1974.tb00706.x doi:
2. Harvard Business Review: Book Review of “The Burnout Epidemic: The Rise of Chronic Stress and How We Can Fix It” https://store.hbr.org/product/the-burnout-epidemic-the-rise-of-chronic-stress-and-how-we-can-fix-it/10438

3. Annual Review of Psychology: Job Burnout. https://www.annualreviews.org/content/journals/10.1146/annurev.psych.52.1.397

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