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Early Stages of Burnout
CONGRATULATIONS on completing the Stress Self Assessment at JenButlerPartners.com. I want to let you know more about what your results say, share with you some next steps and offer some tools/resources to help.
What Your Score Says...People in this range typically have major difficulties managing their stress. This range indicates people are in the early stages of burnout, although it might feel as if they are in complete burnout. Stress-related illnesses are prevalent, although sometimes not equated to stress (cold sores, headaches, stomach pains, lack of appetite, acne, rashes, etc.). Based on your answers, unhealthy habits like poor nutrition and inadequate sleep prevent you from having the energy necessary to deal with difficult situations, overbooked schedules, and critical thinking. There are many physical, biological, and emotional dangers when stress gets this high. Relationships can suffer because your level of stress distracts you from engaging. Productivity at work and home is low because your ability to focus and concentrate is being impacted by cortisol in your brain. Being a leader, even in the broadest terms, might be more effort than it's worth. Thoughts of doubt and a lack of luster for life can cloud your mind.
With a score in this range you will experience full burnout quickly if you don't do something immediately to change your thinking and behaviors.
Here are your next steps. Each of them is free to use and are highly proven to be effective for all types of stress. Consider it my gift to you in hopes you will continue to be on your SMaRT journey.
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See your primary care physician ASAP. Stress at this level has medical consequences. Sharing with your doctor what's going on is a great first step.
Talk with your family and friends. Stress levels this high often leave you feeling alone. Talking with family, friends, colleagues or us. will help.
Stress Survival Kit. It's time you increased your level of understanding around SMaRT basics. Our Stress Survival Kit will get you to the next level.
Tools
Breathing is the most effective tool for reducing stress. When we are stressed we often shallow breathe of hold our breath. This wreaks havoc on our systems. When you take slow, deep breaths it energizes you, awakens your brain, and provides space for you to think. Slow breaths in for 5 seconds and back out. Again...and again...and again.
Progressive Muscle Relaxation. It's the most researched form of relaxation and scientifically proven to help reduce stress.
Get outside. It's vital you get outside and be in the world around you. Take in nature with a walk. Play outside with your kids. Sit at a park watching the birds and butterflies. Whatever your choice, getting outside away from the daily grind is a wonderful way to rejuvenate your body so it can prepare for your next stress producer.
WARNING: If you find your mind wandering during any of the above activities, sing the ABC's to interrupt your thought pattern. Yes, it works.