how mindfulness helps combat overwhelm and burnout

Burnout and overwhelm is a state of physical, emotional and mental exhaustion. Caregivers can sometimes feel overwhelming stress and burden when caring for another and often feel alone, unsupported, or unappreciated. Your caregiving role might stem from a demanding career and overbearing boss. Being a parent, caring for an elderly or disabled loved one or simply having to take care of your own busy life. We are all caregivers to some degree.  ANY caregiver may experience fatigue, anxiety, depression and sadness.

The demands of a busy life on top of an already overwhelmed nervous system can cause feelings of self doubt, judgement, bitterness, fear, unworthiness and so much more. Our overactive mind has evolved over time to survive from threats and pain. But, in todays world we are not running from a Saber Tooth tiger we are running from our own thoughts and the stories we tell ourself. We identify with our thoughts, obsess over them, buy into them and end up in a vicious cycle of overwhelm and burnout.

A simple definition of caregiving is doing for and supporting others. You don’t have to be a paid healthcare worker to care for another individual. We all are caregivers in our own unique way.

Signs of stress

• Feeling tired often
• Not able to sleep, or sleeping too much
• Weight change
• Not wanting to do normal activities
• Avoiding people
• Feeling sad, anxious, overwhelmed, angry
• Headaches or other pain

Tips for coping

• Practice mindfulness
• Ask for help
• Be honest
• Listen to your needs
• Take care of your mental, physical and spiritual health
• Meditate or other spiritual work
• Daily movement practice
• Journal
• Get outside into Momma Nature
• Seek professional support

It’s important to note that Burnout and Depression are similar but separate conditions. They may have overlapping symptoms but key differences such as:

Cause

Depression is a mood disorder, whereas Burnout is a reaction to severe stress.

How you feel

With Depression you might feel like your life has no form of happiness, and even the best vacation doesn’t help your symptoms. With Burnout you feel like someone has stolen all your energy and a restful getaway is true medicine for your mind, body and spirit.

Steps to overcome overwhelm and burnout

If you are feeling any of the warning signs of caregiver burnout, you’ve already accomplished step 1 and that is recognition.

Step 1. Mindfulness

Slowing down just might be the hardest but most beneficial step in your healing journey. Our minds have over 60,000 thoughts in a day, and upwards of 70% of these are unhelpful thoughts and most are repeated over and over again. We are in survival mode and unable to see past our state of mind. Slowing down, allowing space to truly listen to how our mind, body and spirit are RIGHT NOW, in this very moment is critical for optimal health. Practicing mindfulness brings you back to the present, and it’s right now that your healing journey begins.

Use Mindfulness to boots your health and happiness by:

• eat nutritious meals, aim for half your food intake to come from plants. Plants are your medicine.
• stay hydrated. Drink half your body weight in ounces every day.
• move your body daily
• breathe fresh air, get outside, rain or shine even for 5 minutes every day
• meditate, start with 5 minutes
• journal
• call a loved one, make sure you are not isolating yourself
• surround yourself with uplifting individuals
• establish and commit to a self-love practice
• get good quality sleep

Step 2. Honesty

Know your limitations and create healthy boundaries. It’s okay to say NO THANK YOU to added responsibilities. No-one expects you to be a superhero so the time is now to stop trying to be wonder woman.

• What are your limits?
• Where is your stress coming from?
• What needs to change?
• What steps can you take to make this a reality?
• What support do you need?
• What support do you have access to?

Things won’t change overnight, but having a plan of action can help release any overwhelming thoughts you might be having, plus, you’ve already changed your story to one of growth, you are no longer living from a state of despair. You have chosen to show up and take radical action for your health and happiness.

Step 3. Ask for help

Your friends and family might have no idea you are suffering. So be vulnerable and talk about what it is you are going through. Let your loved ones know you need help, and then accept the help they offer. Don’t be afraid to delegate and at the same time, let them do the work, the last thing you want to do is micro-manage the help you are getting. That is another stressor you don’t need. That’s why step 1. Mindfulness is so critical, really listening to what support you need, and step 2, opening wide to the notion you need help.

Support groups and professional help are also beneficial ways to help you process your feelings and emotions. A support group can help you remember you are not alone, while your story is unique to you, what you are experiencing is a human emotion and felt by many. Group meditations are also beneficial as you can feel the love and support from others who are also on their healing journey in a safe setting. You are not weak to seek support, on the contrary; it takes a strong person to realize their limits.

In my now 47 years of life, I am the caregiver of my mind, body and spirit. To my 3 beautiful girls. A busy and demanding career, and to my disabled daughter. There’s not a day that goes by that I don’t feel some sign of stress. It’s how I cope that allows me thrive in my roles and not simply survive. When I feel my central nervous system starting to burst with overwhelming stress, I lean heavily onto my mindfulness practice.

3M’s

Having hit rock bottom due to overwhelming stress, anxiety and panic attacks is why I developed and now teach the 3M’s to caregivers and health seekers all over the world. The 3M’s are made up of: Daily Meditation, Daily Movement and Mindfulness.

Daily Meditation

I support a wide variety of clients. Overwhelmed and burned out caregivers who need help with stress management, busy career driven individuals and all wellness seekers wanting to strengthen their health practice. Students of all ages are welcome and each experience the deep healing benefits of meditation. I teach you how to enjoy meditation, how to accept your thoughts as they are but not buy into them. I encourage you to show up for yourself so you can thrive and feel your healthiest, happiest self and live a vibrant, fulfilled life with purpose and passion.

Daily Movement

Certified in both yoga and barre, I teach functional movement that allows you as the student to listen to what your body needs today.  I enjoy teaching both challenging and restorative classes. Equally accessible  that emphasize alignment, strength conditioning and toning, cardiovascular health, mindfulness, and breath work. I believe that when you overcome challenges on your mat, you develop the strength and confidence to overcome the challenges you face off it.

Mindfulness

Mindful in all areas of life — thoughts being a top priority. I teach you to allow space, space to listen to your thoughts, your body and spirit. You’ll learn to recognize and ask “are my thoughts helpful or unhelpful? Am I treating my body with love and compassion or am I pushing myself too hard? Am I slowing down enough to take care of my own needs or am I burning the candle at both ends?”

*P.S. Get support for your mental and physical well-being!

In health and happiness,

❤︎ Amanda