Tag Archives: coping mechanisms

Yes, You Are Stressed

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When asked to picture someone who is suffering from stress, the image we create in our minds is of someone who is physically and emotionally agitated. We may picture them as being irritable, quick to anger and being prone to emotional outbursts.

Even though these are all what we consider to be clear signs of stress, there are other ways in which stress can manifest itself physically even if our brains don’t recognize that we could be reaching our breaking points.

Here are some of the ways in which we can experience stress physically:

  • severe weight loss/gain
  • lack of concentration/short-term memory problems
  • headaches or severe muscle tension, especially in the neck, shoulder and back areas
  • gastrointestinal issues, including heartburn, bloating, cramping and diarrhea
  • hair-thinning/hair loss
  • mood swings, depression and/or anxiety
  • weakened immune system, leading to frequent colds or prolonged illnesses
  • skin problems such as acne or hives

If you’ve been suffering from two or more of any of the symptoms above within the past week or so, it could be that you’re secretly suffering from stress without even knowing it. Denying that we’re stressed out, or suppressing feelings of pressure are actually coping mechanisms within themselves- it allows us to separate from ourselves mentally and physically long enough to continue to work under pressure.

The problem with this solution is that stress always has a way of catching up to us. (Believe me, I went through the same thing which you can read all about here.) When our bodies start to show signs of stress like the ones described above, it’s a signal that you need to take a break. Our coping mechanisms are just for that- coping- but in the long-term we need to nurture ourselves mentally and physically in order to thrive. This means acknowledging and addressing our stress when it starts to physically appear in our bodies. If we don’t, the consequence we face is burnout and we become incapable of handling any kind of stress at all. (I’ve got some more tips on how to avoid that here.)

Combating stress means taking care of yourself and recognizing when you’ve pushed yourself too far, taken on too much or put yourself under too much pressure. There’s no way to completely eliminate stress from your life but fortunately, if you develop the tools to cope with it in healthy ways you can avoid the physical problems that stress can bring.

In this day and age we place so many demands on ourselves that sometimes even going about our day-to-day lives is exhausting. As a person who likes to keep busy, I find myself struggling to stay balanced. You can follow my journey here, or click here or here to find more ways to streamline your life to keep it simple.

What are some of the ways that your body shows you are stressed? What are some of the coping mechanisms you’ve put in place to deal with stress? Share with the class below or send me an email at keepingbusyb@gmail.com

Cold Weather Blues

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You’ve heard about SAD, right? (Seasonal Affective Disorder) People who have it usually experience feelings of hopelessness, lethargy, and depression starting in the fall and it lasts through the winter months until spring comes along. The further north you live from the equator, the higher your chances are of having SAD. Up here in Canada, it’s estimated that about 15% of us suffer from it.

There’s a couple of theories as to why people develop this disorder, but it all boils down to one thing: the lack of light. It’s been said to throw off our natural circadian rhythms and affect the way our brain produces chemicals. Personally, I think if this is true then we should all suffer to some extent during the winter months– not necessarily because of a disorder, but from something that I like to call the “cold weather blues”. You don’t want to go outside. You don’t want to see friends. You feel more tired than usual. (I get it; me too.)

Fighting drowsiness is the first way to beat it- make sure you still try to get up every morning at the same time and leave the bedroom to avoid the temptation to go back to bed. (Sometimes a change in bedtime is necessary, too!)

Another way to beat it is to inject some fun into your social life. When the weather gets cold we all have to fight the inclination to stay inside– it’s isolating, and you run the risk of becoming even moodier and depressed. Make a pact with your friends (and yourself!) to plan something fun every week. Mark it on your calendar so it gives you something to look forward to. My friends and I like to make dinner for each other and we take turns hosting so there’s less pressure all around. If you’re not an outdoorsy person, make a point of finding fun indoor activities to do around your city– museums, art galleries, rock climbing, laser tag, rollerskating- or hey, why not try watching a movie in a theatre instead of the usual Netflix and chill?

Last (but not least), please give journaling a try. It may feel silly or unnatural at first, but sometimes getting your thoughts out of your head and down on a piece of paper is all that you need to lift yourself out of your temporary funk. On particularly bad days I try to practice my own form of gratitude in my journal: I try to write down all of the good things that happened during my day, no matter how small they were. Remembering all of those things gives me hope that good things happen every day, even if we have to remind ourselves of it once in a while.

If all else fails remind yourself that winter, just like everything, is only temporary. It may seem far off but come springtime you’ll feel the sunshine on your face, and you’ll try to remember what winter felt like, and you’ll laugh because by then it will have become a distant memory.

In this day and age we place so many demands ourselves that sometimes even going about our day-to-day lives is exhausting. As a person who likes to keep busy, I find myself struggling to stay balanced. You can follow my journey here, or click here or here to find more ways to streamline your life to keep it simple.

What are some of the ways that you stay balanced? Give us your advice below, or email your strategies to keepingbusyb@gmail.com.

It’s the Most Wonderful Time of the Year

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At least, for some people it is. (Remember those commercials?) Back-to-school season is a mixed bag of emotions- for students, parents and teachers alike. It also doesn’t help that coincides with the arrival of fall, which officially marks the end of summer fun.

I used to love back-to-school time, not only because I was a stationery nerd, but it always somehow felt like a fresh start. It’s been awhile since I’ve been in school now but the feeling has never really left me, this idea that fall can also be a season of change and opportunity.

Don’t get me wrong- I’m already starting to dread the end of summer (and I don’t even go to school, man). But let’s take this time to look at the positive side of going back-to-school and use it as a tool to meet your goals, break bad habits, or even boost yourself self-esteem. Maybe you just want to learn how to survive school. Here are some of the ways I think I can help:

Get Organized:

Pick the perfect planner to manage your tasks.

Use this if you want to manage your whole life.

Work Smarter:

3 rules for a successful study routine.

Never hand in late assignments again.

Take control of your lists.

Manage overwhelming tasks.

Quick and dirty tips to help your productivity all around.

Improve Your Time Management:

Stop being late to class. But if you are running late, read this.

How to play catch up.

When you’re definitely not a morning person.

Squeeze more reading into your routine.

Understand and Conquer Procrastination:

Ways to make procrastination work for you.

The whys behind your procrastination habit.

The procrastination solution (or at least, some of them).

Take Care of Yourself:

We know you’re busy, but you gotta make your health a priority.

Ways to take care of your brain.

Reasons why you need to sleep (as if you needed them, right?)

Burnout is real. Don’t let it happen to you.

Find your motivation to get your groove back.

Get Through Your Day:

For when you’re having a breakdown.

For when you’re barely functional.

For when you’re struggling with your mental health.

We all have blips. Me too. We’ll get through it together.

Do you have any solutions or advice for students going back to school? Maybe you can offer the perspective of a parent or a teacher. Leave a comment below and share with the class, or email me at keepingbusyb@gmail.com. I may include your tips in a future post!

 

 

 

Operation Crisis Management: How to Work When You’re Depressed

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kbb_dead_treeIf you’ve stumbled on this post because you’re feeling depressed and/or suicidal, please know that you’re not alone in feeling this way. It may be hard to wrap your head around this when you feel lonely and isolated, but every day there are millions of people who struggle with similar challenges as you, including myself. However, this story is only reflective of my own experience. If you are in crisis I urge you to stick with me until the bottom of the page, where I’ve included further resources and information on finding support. Overcoming these thoughts and getting through your day may seem impossible, but I’ve made it through 100% of my days so far. You can too. Help is only a click away.

Let’s get one thing straight: depression is not “the blues”. It’s not a contest about the number of sad things going on in your life, and it’s not about an individual’s capability of dealing with life’s ups and downs (although it certainly doesn’t help).

Take me for example- if you knew me in real life you’d know that I sing constantly, I love doing colorful crafts, and when I find something really, really funny I have this loud, braying laugh that the neighbors can hear in the apartment upstairs.

But when I get sad, I get really, really sad. I cry a lot, and often for no good reason. Most days I have to will myself to get out of bed, because even after a full night’s rest I’m sometimes still so tired I swear I can feel it in my bones.

It’s easy to see then why I’m fascinated with productivity and learning more about how other people get through their days. I’m amazed at all of the things that people can achieve when sometimes even taking a shower feels like a battle to me.

It’s not easy for me to talk about this because I’m a perfectionist and I like to get things done. In some ways I think the practice of keeping busy has saved myself from some of my darkest moments. On the other hand, the insane pressure I have put on myself has not always helped with my productivity, or my self-esteem either.

The key is finding a balance.

Slowly I’ve started to learn that part of finding that balance does involve talking about it, about recognizing what brings us down and buoys us back up again. I’m not suggesting a total psychoanalytic breakthrough to help your productivity. But the more you understand yourself and your moods, the better equipped you are at coping.

Because the sucky thing is this: life goes on. You’ve got a job, kids, chores, and other responsibilities that can’t be ignored. But how do you do this when you feel like there’s a giant weight dragging around behind you?

Building a support system that combines non-judgmental mentors, colleagues, friends, family, community members, spiritual leaders and healthcare professionals is very important because it’s so much harder to go it alone, and these people can provide you with an objective perspective when your darker thoughts start getting the better of you. They also may be able to offer you advice on how to spot emotional triggers and develop healthy coping mechanisms. You may choose to have some of these people act as advocates when you are incapable of making rational decisions for yourself. Please don’t shut these people out. They are among the people that love you the most and will hurt the most if they lose you.

Make your coping mechanisms your secret arsenal by keeping running a list, and maybe sharing it with a trusted friend. Some of mine include taking my dog for a walk, having a hot shower and blasting music on my headphones. And baking. Have I ever mentioned baking to you before?

Build coping mechanisms into your routine can be as simple as storing a stress ball in your desk at work, or choosing your outfit the night before to avoid morning freak-outs.

Even paying attention to your emotional triggers and energy levels can help you structure your routine to minimize panic attacks or major mood swings. This could look like opting for a later shift at work if you struggle with getting up in the morning, or putting aside some downtime for yourself after a stressful family event.

If my mood is good and my energy is high I try to make the most of it, and get as much done as I can to help my future self focus on getting through the rough times. Sometimes this involves a little strategic planning on my part- I often don’t schedule anything after events I consider stressful, for example, and I never, ever try to make my day too full.

If you’re equipped with a little more knowledge about what you’re dealing with, and you have support and resources at your fingertips, the better you’ll become at managing your symptoms, and coping through your darker days.

 

KBwB-Flower-50Thanks for sticking with me until the end of this post. I want you to know if you ever need anyone to lend you an ear, I’m here for (anonymously) at keepingbusyb@gmail.com. Please do email me if you have any solutions to share that have worked for you, or comment below for other readers who might be going through something similar. We’re in all this together.

Here’s that list of resources that I promised you. There is help out there if you make the decision you need it. If you have any resources to add to my list, please let me know and I’ll try to include them in an updated post.

If you’re a Canadian (like me), The Canadian Association for Suicide Prevention is a great resource for those experiencing suicidal thoughts and loss related to suicide. It also features a crisis center search function if you live within Canada. Similarly, the Canadian Mental Health Association provides information on suicide prevention and where to get help.

If you’re in the United States, SAVE (Suicide Awareness Voices of Education) provides resources for those who are suicidal, suicide survivor and for the friends and families of the loved ones affected. They also offer a tip sheet for those concerned about a friend or family member in crisis. The American Foundation for Suicide Prevention offers information and research on suicide, and where to get help.

For those who live outside North America, SAVE also provides a list of international resources and the International Association for Suicide Prevention (an NGO associated with the World Health Organization) has information on where to find help anywhere in the world. Suicide Hotlines also offers a comprehensive list of how to find help internationally.

For those of you who are looking for help online, here are some places to start:

  • Metanoia has a great message to read when you’re in a dark place, information on where to get help and advice on choosing what kind of help is right for you.
  • Canadian-based website Mindcheck offers quizzes designed to gauge your moods and offers helpful tips on developing healthy coping mechanisms and practicing self-care.
  • The Bright Side offers positive messages, personal stories and insights as well as resources and information on a variety of mental health issues including depression, anxiety and grief.
  • Although it’s designed with Canadians in mind, The Lifeline app is designed as a guide for those in crisis and connects those in need with a hotline in Canada at the touch of a button.
  • Claiming to be the world’s first-ever public screening measure with risk and response protocols, the Suicide Prevention App acts like a diagnostic tool and connects users with more information and resources.
  • If those weren’t enough resources for you, check out this article I found with 81 different online websites and apps to help people manage symptoms and access resources to help them on their road to recovery.

Operation Crisis Management: How to Work When You’re Sick

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Before you read this post, please note that I am not a medical professional of any kind. You should always check with your healthcare provider before taking any medical advice!

No matter where we come from, what we do for a living and how much money we make, we are all bound to get sick at one point in time or another. I see it often enough where I work- no one is impervious to germs, and if you are, well this post is not for you. (But please let us in on your secret.)

For those of who do get sick from time to time we know what a drag it can be, not just because you’re not feeling physically well, but also because of the havoc it can wreak in your life. The kids still need feeding, the laundry still needs doing and unfortunately the bills still need to get paid so many of us find ourselves still working- in a personal or professional capacity- even through we’re still ill.

It can be tempting to jump right back into things at the thought of all the backlog that awaits your return, but if you’re able to do it, try to take as much time off as you need. Remember that asymptomatic people can sometimes still be contagious, so it’s always a good idea to consult with a doctor about returning to work safely.

If you do get time off, treat it as a gift- an opportunity to pamper yourself and recover. Workaholics take note: taking care of yourself is more about getting rest and plenty of fluids, not catching up on your paperwork. The body needs time to recuperate.

Of course it’s not always possible to take a lot of downtime for yourself when you’re feeling under the weather. If your employer is flexible, you might be able to negotiate a slower return to work, or make up extra hours from home. Even if you have to face reality a little sooner than you’d like, it’s a wise idea to take things slow and be kind to yourself– you’re not going to be the most alert, clever or productive employee when you’re not feeling your best. That’s ok.

If you’re lucky you have caring and supportive friends, family and co-workers that can come to your rescue during your time of need. They may not be able to wave a magic wand to make you feel better, but you’d be surprised how much a helping hand can boost your spirits, even if those helping hands are only doing a load of dishes.

Help people to help you by letting them know about what’s going on with you. Keep the lines of communication open and let everyone know when you expect to be back at work, and how they can help facilitate your transition back at the office. Remember that you’re not the only one that could be inconvenienced by your illness so make sure the appropriate people have the necessary information to cover for you, or continue a project in your absence.

It’s no fun being sick, but there’s no reason it should turn into a complete crisis. If you’re prepared, and you make sure you’re covered at work, the only thing you have to focus on is getting better.

And I really hope you do feel better soon.

KBwB-BFlower-50

Are you feeling run down or sick all the time? It could be experiencing burnout. Click here for more solutions on how to achieve a healthier work/life balance here.