You’re working hard and hustling to build a career you love. But you’re also tired, stressed, and feeling cynical about the future. When this happens from time to time, it’s pretty normal. But when this is a consistent feeling, it’s a sign that you’re over exhausting your physical and mental health.

1. You feel disconnected from others 

When your head down cranking out work for 10 plus hours a day, you start to feel a bit distant from others. You know the feeling when you’re not checking your phone then when you finally do you’re 50 messages behind in your group chat. Then you’re so drained you don’t have any energy left to give. When that becomes a cycle, we start to avoid social settings that we once enjoyed just because the thought of the amount of effort you have to put in becomes daunting. Or we stop scrolling on social media because we get caught in a comparison trap.

One way to recover from this is to reach out to one person who makes you feel comfortable and safe. Set aside time to connect with them to vent, do something you both enjoy, or just have a good laugh.

2. You feel overwhelmed by daily tasks 

When the thought of doing normal life tasks such as laundry, cooking dinner, or even doing a 15 minute workout feels like the end of the world, it’s time to reprioritize. A good to-do list shouldn’t feel overwhelming. It should be structured enough where it is doable. However according to a LinkedIn study, 89% of professionals feel they’ve not accomplished their daily tasks.

One way to recover is to STOP MULTITASKING. When you multitask, you’re doing multiple things poorly instead of one thing greatly. Also narrow down your tasks, I always tell my clients to set three priorities for the days that must be done. Then list four more tasks that you’d like to get done, but if you don’t get to them, they’ll be priorities for another day. For more help with creating a more manageable to-do list, watch this video. If you want to chat about your to-do list strategy that currently isn’t working, book a call with me.

3. You feel exhausted all of the time

Raise your hand if you’ve been so tired before you’ve cried. Please don’t tell me I’m the only one who’s done that. When I first started my side hustle while working a full-time corporate job in advertising, I was exhausted a lot of the time. It was because I didn’t have set systems, I wasn’t getting adequate sleep nor taking many breaks. I was burnt out.

I prioritized my passions over everything else. Struggling to relax was a normal occurrence. Like I felt guilty doing nothing. When I would try to sleep, my mind would be racing with ideas and all kinds of thoughts about the future.

One way to recover is to set boundaries and take breaks. Set aside time everyday to relax. For me that’s reading, journaling, watching a show, or meditating. I also set a cut off time to stop working. To be honest, I struggle with following my cutoff time because sometimes I’m just in the zone. But I combat this by setting an alarm as a reminder to stop working and I also tell my fiancé so he can hold me accountable. Or you can just hire a time management coach like me.

4. You feel like you’re losing joy and motivation

Have you ever questioned “Why am I even doing this?” “Is this even worth it, what’s my purpose?” When the negative thoughts start to take over, you try to reframe them, and even that doesn’t work; it’s time to take a step back.

One way to recover is to refer back to your brag book and reflect on how far you’ve come. When I’m feeling low, I refer to my book of compliments and accomplishments. I also have an entire album of screenshots from people that remind me of why I started my business in the first place. This reminds me of why The Fire Inside blog, coaching, and content creation is valuable. Another thing you can do is start planning things that make you feel joyful into your daily schedule. For some that may be indulging in your favorite retreat or watching your favorite show.

5. You’re dreading work and social interaction

The feeling of dread can make you want to avoid your daily activities and interacting with people. Anger is a normal part of life, but burnout can make you feel irritated with those around you more often than usual. If small things are setting you off, it’s  because you’re doing too much and the stress is taking over. Or alternatively, if the thought of getting up and going to work puts you in a horrible mood daily, you’re burnt out. This can sometimes even lead to physical pain like headaches, nausea or loss of appetite.

One way to recover from this is to complete a gratitude exercise. This is when you reflect on things you’re grateful for. You should also reflect on what is causing you to feel this way. If you still can’t figure it out for yourself, consider talking to a friend, family member, or a therapist.

If this post resonated with you, share it with someone you know feels burnt out and needs an outlet.

The post 5 Signs You’re Burnt Out & How To Recover appeared first on The Fire Inside.

Self-care has been an increasingly popular topic and I’m here for it! You cannot serve from an empty vessel. Self-care is the action that comes as a result of your love for yourself. Thus, it’s more than a trend it’s a lifestyle. Having consistent self-care routines lead to more positive feelings and boost your confidence and self-esteem.

Overworked people tend to make more mistakes, act out of emotion instead of being rational, and are dissatisfied with their lives.  Believe me, I’ve felt this way many times and still do from time to time. Whenever I start to feel overwhelmed and like I’m struggling to maintain focus, I prioritize doing something that makes me happy. I speed up my progress by slowing down.

No matter how busy you are, you deserve time to take care of your well being. Your relationship with yourself is the longest and most important one you’ll ever have.

Caring for yourself is not self-indulgence. It is self-preservation. 

Not sure how to make time for self-care?

Here’s 4 ways to treat your self-care routine like the necessity it is:

1. Plan & prepare for your self-care activity ahead of time

2. Focus on spending your allocated time doing something you selfishly enjoy

3. Commit to your plan like it’s a meeting you cannot miss (because it is!)

4. Reflect on how you feel after you’re done

Needs ideas on how to spend your ‘me” time?

Here’s a list of some of my favorite self-care activities:

• Read
• Meditate
• Journal
• Got to the spa
• Get your hair/nails done
• Nap
• Go on a date (by yourself, with friends or someone you actually like)
• Binge watch a show
• Travel
• Treat yourself to something you love
• Spend a day without social media
• Do something creative
• Go to the spa
• Dance to your favorite songs
• Listen to a podcast
• Watch your favorite movie
• Spend time in nature
• Spend some time alone

Maintaining mindfulness and prioritizing self-care counteracts the negatives thoughts that deplete your mood, energy, and overall quality of life. Also, you won’t ever run into anyone who says, “I regret eating healthy, going to therapy, exercising, and treating myself kindly.” Life is more than what pays your bills. You have more to contribute to this world and your life than the number your paycheck reflects.

The post The Importance of Self-Care appeared first on The Fire Inside.

In this blog post, I’m going to share 7 ways you can alleviate stress on a hectic day.

1. Chew gum

A study showed that people who chewed gum had a greater sense of well-being, improved levels of anxiety, mood and fatigue. Chewing gum arouses your brain. The increased blood flow in your brain supports brain waves similar to those of relaxed people.

2. Smile

When you’re stressed, smiling is probably not the easiest thing to do. However, force yourself to smile and say positive affirmations to yourself. Even if they feel facetious, the optimism will decrease your stress levels. Smiling and laughing is one of the best ways to instantly lighten your mood. So remember to smile and find one thing to feel grateful for in that present moment.

3. Listen to your favorite song or favorite TED Talk video

When I feel overwhelmed, the right song can really get me hype and motivate me to keep pushing. Create a playlist of mood boosting music or a playlist of your favorite Ted Talks. Listen to these playlists when you’re down. It’s amazing how listening to things that make you feel good improves your mood.

4. Take a couple deep breathes

When I’m stressed or feeling anxious, I forget to breathe. Taking a deep breath weirdly makes you feel so much better. Not a quick breath through your chest but a deep breath from your belly can do wonders to your wellbeing. When you breathe deeply, it sends extra oxygen to your brain for clarity of thought and relaxes your muscles. It also gives you a moment to take a mental step back and look at the larger picture.

5. Stand up straight or hit a power pose

Standing up straight or performing a power pose makes you feel confident and assertive like the boss you are. A study by researcher Amy Cuddy showed that standing with an upright posture decreases levels of the stress hormone cortisol

6. Write

A lot of times when I feel overwhelmed it’s because I have way to much going on in my head. In those moments, I enjoy doing a brain dump. Try taking a pen and writing everything on your mind down. Release all the stress on to the paper. The more I write the more I realize that what I’m stressing over isn’t that big of a deal and I can find a solution for it.

7. Practice mindfulness

Allow yourself to do nothing and just be present. In moments of stress, it’s important to be mindful. Recognize how you’re feeling and where all your tension lies. I hold my tension in my forehead and often clench my jaw when I’m stressed. Identify your tense spots, release the tension and practice the simple methods in this post.

The post Simple Stress Relievers That Take Less Than 5 Minutes appeared first on The Fire Inside.