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How To Overcome Burnout And Stress – Happy Healthy

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How To Overcome Burnout And Stress

– Scroll down for English version –

Mange lider i dag af at være stresset. Det er i sig selv ikke farligt, men det bliver skadeligt, hvis du er stresset i længere perioder eller er kronisk stresset. Det kan være svært at vide, om man lider af kronisk stress, men ofte er symptomerne træthed, hukommelsesbesvær, irritabilitet, vægtøgning, dårlig søvn, hudproblemer, hormonelt kaos og depressionslignende tilstande. Er du i tvivl læs mere HER). Ved du allerede, at du er overbelastet, så læs dette indlæg om, hvad du kan gøre.

Spis nok og godt

Stress medvirker for mange vægtøgning, og det kan hurtigt blive et nyt stressmoment, at man så samtidig også gerne vil tabe sig. At være i kalorieunderskud er dog en yderligere stressfaktor, som blot gør, at din krop forsøger at lagre endnu mere fedt. Derfor er kalorieunderskud en forværrende og vedligeholdende faktor. Udover det vil sænke dit stressniveau, så vil det faktisk have en gavnlig effekt på din vægt, hvis du begynder at spise mere. Selvfølgelig skal du ikke spise en masse donuts og croissanter men sundt og næringsrigt og særligt nok af det sunde fedt. Under stress opstår der inflammation i kroppen, som sunde fedtstoffer netop dæmper. Spis også en helt masse grønt, da det er utrolig gavnligt for en stresset og udbrændt krop.

Dyrk moderat motion

Dyrker du en masse motion, skal du skrue ned. Dyrker du slet ikke noget, skal du komme i gang. Mange tror fejlagtigt, det hander om: “Jo mere desto bedre”. Sådan hænger det ikke sammen, snarere tværtimod, når det handler om, at du er stresset. Faktisk skaber intensiv, hyppig og langvarig motion stresshormoner i din krop. Stresshormoner lyder ”farligt”, men sådan skal det nu ikke forstås her. De bliver blot en yderligere belastning, hvis din krop i forvejen har for høje niveauer af stresshormoner. Er du under stress generelt, er det således vigtigt, at du ikke også presser dig selv for hårdt på motionsfronten. Hold løbeture og cardio-træning til under 15 minutter MAX 3 gange om ugen. Nogle kan være så belastede, at de har gavn af 2-3 uger fuldstændigt uden cardio, for at kroppen kan genvinde balancen. I stedet for skal du gå en masse lange ture, dyrke yoga, danse i stuen eller hvis muligt cykle til og fra arbejde (ikke på en spinning-cykel hvor sveden hagler af dig). Alle former for motion, der giver det et smil på læben og føles rart, skal du gøre. Hvad der er sjovt, er din krops måde at fortælle dig, hvad du har brug for. Derfor ændrer det sig efter, hvor presset du er. Når du har fuldt overskud, så oplever mange, at løb føles godt og er noget, de har lyst til. Men når man er presset og ved at blive udbrændt, så er løb typisk ikke sjovt. Det er gåture måske. Eller at sidde stille i sofaen. Lyt til din krop. Sidst men ikke mindst drop morgentræningen, hvis det indebærer, at du skærer i din søvn. Søvn er det aller allervigtigste!

Sov

Sørg for at få sovet nok. Det kan være utroligt svært i starten at vende sin krop til at skulle falde i søvn tidligere, og særligt hvis du fylder dig med koffein og energidrikke i løbet af dagen. Mit råd er derfor at droppe eller skære kraftigt ned på stimulanserne. De gør kun ondt værre og vedligeholder den onde spiral. Planlæg at ligge i din seng senest kl. 22. Selvom det i starten vil tage tid at falde i søvn, så vil bare det, at du prøver, give signaler til din krop om, at dette er tidspunktet at falde i søvn på. Du vil således opleve, at du gradvist falder hurtigere i søvn. Undgå at se på skærme (mobil, computer, fjernsyn), lige inden du sover, da dette “vækker” din hjerne og gør det endnu sværere at falde i søvn.

Eliminér drænende elementer

Er der særlige personer, steder eller oplevelser, der får dig til at blive anspændt, nervøs eller i dårligt humør? I så fald skal du så vidt muligt skære disse elementer fra i dit liv. De er drænende og bidrager kun til mere stress i dit liv. For nogle betyder det noget så drastisk som at sige sit job op eller gøre en ende på negative relationer, mens det for andre kan betyde at fortælle sin omgangskreds, at man ikke kan ses så meget. Hvad indebærer det for dig?

Sig nej

Mange kan opleve at have svært ved at sige nej og føler, at man skal sige ja til det hele og være med til det hele. Når dit liv er fyldt med overskud, så er dette højst sandsynligt fint, men hvis du er presset, så kan det virkelig stjæle din sparsomme energi. Det er drænende, hvis du føler et forventningspres fra omgivelserne om, at du stadig skal være klar, frisk, energisk og glad – hele tiden. Du er ikke et supermenneske. Det er der INGEN, der er. Og særligt ikke, hvis man er stresset. Derfor: lyt til din krop. Har du lyst? Sig ja. Har du ikke lyst? Sig nej! Dette gælder både i privatlivet og arbejdslivet. Du skal ikke tage ekstraopgaver, bare fordi din chef forventer det. Det rammer blot dig selv og din chef i sidste ende, når du må sygemeldes pga. stress. Tag en snak med dine omgivelser omkring dine særlige behov lige nu.

Slap af og vær til stede

Dette har personligt været et af de punkter, jeg oplevede som værende mest effektivt, da jeg selv skulle vende tilbage fra kronisk stress. At lære at slappe af og koble fra og bare lave ingenting. Mig-tid  kalder jeg det også. Dvs. tid, du sætter af i kalenderen til bare at være dig selv, uden computer, uden mobil og andre forstyrrende elementer. Se din yndlingsfilm, spis din yndlingsmad, læs en bog, tag et varmt bad, fodbad, tænd stearinlys, dans i stuen, glo ud i luften og lav ingenting eller hvad som helst, du føler, der er behageligt og afslappende. Det er utrolig effektivt til at afstresse din krop og nervesystemet.

Dybe vejrtrækninger

Prøv at lave denne øvelser: Træk vejret ind mens du tæller til fire, hold vejret mens du tæller til 6, og pust ud mens du tæller til 8. Gentag 10 gange. Dette aktiverer dit parasympatiske nervesystem, som får dig til at slappe af. Øvelsen virker med det samme. Dybe vejrtrækninger ilter din krop og hjerne, udskiller affaldsstoffer og hæmmer stress. Prøv at gøre dette dagligt. Det kan være en god øvelse at gøre, inden du skal sove, hvis du har svært ved at falde til ro.
Klik desuden rundt i kategorien Mindfulness for at få flere gode råd og værktøjer til at slappe af, koble tankerne fra, blive mere nærværende, gladere og bedre rustet til at håndtere stress.

– Kærlig hilsen Julie/HappyHealth – 

Følg mig på Facebook og Instagram

Referencer:

Fibæk, Caroline & Fürst, Stine. Hormonel Harmoni. People’sPress, 2016

http://www.chopra.com/ccl

http://levlykkeligt.dk/hvad_er_mindfulness

http://levlykkeligt.dk/stress_forklaring


– ENGLISH –

Today, many people suffer from too much stress. Stress in itself is not harmful or dangerous but it is when you feel stress for a long period of time. Chronic stress is very unhealthy. It can be very difficult to know wether or not you suffer from too much stress but the symptoms are often fatigue, memory loss, irritability, weight gain, poor sleep, skin problems, hormonal chaos and depression like conditions. If you are not sure read more HERE. If you already know that you are under too much stress then go on and read this post about what you can do.

Eat enough

Stress often contributes to weight gain, which quickly becomes another stress factor in your life. But trying to lose weight is a very bad idea if you are too stressed. Being in a calorie deficit works as an additional stress factor in your body, which furthermore signals to your body that is must store more fat. Therefore, calorie deficit is both an aggravating and maintenance factor to the issue. Getting enough calories will both benefit your stress level but also make you able to lose weight. Of course, this does not mean you should go crazy in donuts and croissants but eat more healthy and nutritious food – especially get enough of the healthy fats. Stress cause inflammation in your body which healthy fats help to attenuate. Eat a lot of green veggies too since these are essential to getting a stress body back in balance.

Exercise in moderation

If you do a lot of exercise, slow down. If you do nothing at all, get started. It is a common mistake that more is better. That is not necessarily true. In fact, excessive workout creates stress hormones in your body. “Stress hormones” always sounds dangerous but that is not the case here. BUT if you are already under too much stress then intensive workout will be just an additional burden to your body, which will stress it out furthermore. Therefore, if you are stressed out do not push yourself too hard. Keep running and other forms of cardio to less than 15 minutes 3 times a week – at maximum. Instead, go for long walks, yoga, dancing in the living room etc. Whatever kind of exercise that makes you smile is good for you. This is your body’s way of telling you what you need right now. When you are burned out going for a run feels terrible and almost impossible to do. When you are full of energy and no longer under stress running mostly likely feels great. So, listen to your body. Complete relaxation in the couch can be just what you need. But remember. Excessive workout is not good. But regular exercise is excellent and important to heal your body. And DO NOT ever go for a morning workout if this means you cut in your sleep. Sleep is THE most important tool to get back in balance.

Sleep

Make sure to get enough sleep. It can be incredibly difficult at first to change a sleep habit, and especially if you fuel yourself with caffeine and energy drinks during the day. My advice is to eliminate or cut down on stimulants. Drinking coffee makes your body alert in the same way as stress does. So, if you are already stressed out you do not want to push it even further. Try go to bed at no later than 10 pm. Although you most likely will lie in bed for a while before falling a sleep this will, over time, tell your body that this is the right time to fall a sleep. So, be patient with this. Sleep is a a lot about habits. Avoid looking at any screens like tablets, computers, phones etc. in the hour before you go to bed. These devices awakens your brain which will make it even more difficult for you to fall a sleep in time.

Eliminate draining elements

Do you have any specific people, places or experiences in your life that cause you to be tense, nervous or in a bad mood? In this case, you must as far as possible eliminate these elements from your life. They drain you and contribute to more stress in your life. For some people, this means to quit their job, changing friends or cutting down on excessive workout routines. What does this mean for you?

Say NO

It can be difficulty to say no if you feel like that you must participate in everything around you. If you are in balance and free from stress this might be just fine for you. But during stressfuld times too many activities will steal your energy. It will drain you if you feel like you surroundings expect you to be in, available, full of energy and happy at all times. You are no super human. No one is anyway. Again, you must listen to you body’s needs. Do you feel like it? Do it! If you do not? SAY NO! This includes both your private and work life. Do not say yes to extra assignments just because your boss wants you too. If you are stressed out this will just hit both you and your boss in the long run when you must leave because of stress and sickness. Talk with the people in your life and explain your special needs right now. Accept that you are not fully capable and avoid stressing about that fact.

Relax and be present

This has personally been one of the this that I felt most effective when I had to come back from my state of chronic stress. Learning to relax and just do what I felt like doing had a tremendous effect. I started practicing a lot of ‘me-time’ which I still do today. Me time is time you set a side for yourself. No computer, no phone or other kinds of distractions. Instead watch your favorite movie, eat your favorite food, read a book, take a warm bath, a foot bath, light up candles or whatever that makes your feel relaxed and comfortable. This is very effective to calm your entire body and nervous system.

Breath!

Do this exercise every day: breathe in while you count to four, then hold your breath while counting to six and exhale while counting to eight. Repeat 10 times.  This activates your parasympathetic nervous system, which makes you relax. The exercise helps immediately. Deep breathing oxygenates your body and brain, detoxes waste products and inhibit stress. Do this daily and/or before going to sleep. It helps you fall to sleep more quickly.
Click around in the category Mindfulness to learn more tips and tools to get more relaxed, present, happy and better at handling stress.

– Love Julie/HappyHealth – 

Follow me on Facebook and Instagram

References:

Fibæk, Caroline & Fürst, Stine. Hormonel Harmoni. People’sPress, 2016

http://www.chopra.com/ccl

http://levlykkeligt.dk/hvad_er_mindfulness

http://levlykkeligt.dk/stress_forklaring


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