How to Recognize the Signs of Burnout Before You’re Burned Out

From Lifehacker

Once you recognize you’re burned out, you can pull yourself back from the ledge, but it’d be best to never get there in the first place. Luckily, the signs are usually right in front of you: you just don’t want to see them, or you’re too busy actually working to recognize them. If you keep an eye out, you’ll be able to cut off burnout before it takes hold so hard you can barely get up for work.

The Early, Subtle Signs of Burnout

Most people only think about beating burnout after it’s gotten really bad. We’ve explained how to bounce back, how to get motivated again, how to re-engage with your work, and they’re all great…after you’re already feeling overwhelmed. In reality, the best things you can do to beat burnout start before you hit rock bottom. Here are the early warning signs to watch for:

  • Disaffection and snark about your work, workplace, or colleagues. If you catch yourself reacting poorly to things you would normally take in stride, or suddenly showing a ton of snark or contempt for even minor announcements around the office, you’re suffering from the first, earliest signs of burnout. Don’t get us wrong—a little snark about work is normal. When the boss starts talking about “synergizing core competencies,” it’s normal to roll your eyes. But if you’re rolling your eyes more than you think about what’s being said, it’s time to step back.

Read more…

Rumination: How Obsessive Thinking Impacts Depression and Anxiety

“It emotionally hijacks us and intensifies our negative feelings.”

By 

Some people know rumination — the repetition of the same thought in your head over and over — as obsessive thinking, and for those who experience it, ruminating can be a frustrating state.

Thinking over and over about a missed opportunity, an ex, or when you misspoke — it’s bad enough to live through a negative experience once without beating yourself up in an unvirtuous mental loop. While it can often be beneficial to allow yourself the time and space to think about things that are important, too much of a good thing might actually be a bad thing. And when it comes to dealing with issues like depression or anxiety, allowing too much time to ruminate could keep you stuck in a mental rut.

“Rumination is associated with depression,” writes clinical psychologist Dr. Suma Chand for the Anxiety and Depression Association of America. “Research shows that people who ruminate are more likely to develop depression compared to those who don’t.” Maybe up to four times more likely, she says.

This goes the other way as well: A Canadian study conducted among college students found that those who experienced higher levels of anxiety or depression already tended to engage in more ruminative behaviors. Another study in China found similar results among the elderly population. Rumination, it turns out, becomes a vicious double-edged sword.

What Does Rumination Look Like?

Everyone at one time or another may feel like they’re “obsessing” over some idea or thought. The difference between a healthy amount of thinking about a topic, versus harmful rumination, is the end result. For example, if you find yourself thinking about a particular problem in order to come up with the best solution, you’re probably not ruminating. But if the thing on your mind has no solution, or may not be in your control, then you might want to ask yourself if you’re ruminating.

Depending on whether you’re experiencing depression, anxiety, or another mental health issue, rumination can take varying forms. One of my clients describes her anxious worrying as “catastrophic thoughts.” She often begins with a fairly benign thought, such as “This traffic is going to make me late to work.” This becomes “I’m a horrible employee who can’t even show up on time,” which turns into “I’m definitely going to get fired from my job.” For the rest of the week she’s sweating over a small, common mistake that wasn’t her fault.

“One of the things I find hard to articulate to people is that if I keep bringing something up or making jokes about it, that’s an indication I’m ruminating about it,” writes Alexis Schuster for The Mighty. I’m guilty of the same “tell” in my own ruminations. I find all sorts of creative ways to discuss the thing I can’t stop thinking about, from joking about it to asking rhetorical questions to asking others if they’ve ever had similar thoughts. Then I start obsessing over whether I’m annoying everyone with my ruminations.

It can feel lonely to be stuck in your head with your thoughts; sometimes letting them out is the only way to feel like you’re releasing the tension that’s building, to feel like you’re not the only one bearing the heavy load. However, once you let out some of the steam, it’s likely going to build up again. That’s when it’s time for a better solution.

Read more here…

Honesty about anxiety from a Canadian broadcasting icon

Icon? Yup – I would have called John Moore an icon even 10 years ago. But listening to his talk and his coming back to radio? I’m a 54 year old man and I am in tears of happiness right now.

Thank you for having this courage to share. And to offer hope to so many others.

You’re a class act. Always knew that. But … this upped it a few more levels yet again.

Rossy art therapy and well-being

The Michel de la Chenelière International Atelier for Education and Art Therapy makes it possible for the MMFA to consolidate its developmental focus on art therapy and well-being. All actions put in place are aimed at the same goal, namely to promote the well-being of a variety of groups, whether or not they have special needs.

In this connection, some new programming, designed in partnership with the health and academic communities, is offering a whole range of innovative projects adapted to persons living either with mental health issues, autism or eating disorders, or with difficulties related to learning, living together and social inclusion. Whether they visit exhibitions in the company of an educator, participate in creative workshops or present their creations to Museum audiences, program participants have meaningful artistic and social experiences.

Numerous professionals from the medical world and the community can join forces in an unusual practice setting, thanks to the Museum’s facilities, which include an art therapy workshop, a medical consultation room and an Art Hive, created in collaboration with the Department of Creative Arts Therapy at Concordia University.

Art has a positive effect on the physical and mental health and well-being of individuals. To back this up, researchers from various institutions in Quebec are studying the beneficial effects of a visit to the Museum, which may be comparable to the benefits of physical exercise.

Furthermore, the MMFA Art and Health Advisory Committee, composed of experts from the fields of health, art therapy, research and the arts, as well as representatives of philanthropy and the MMFA, offers its expertise and support for the development of potential partnerships and innovative projects implemented at the MMFA.

See more at the Montreal Museum of Fine Arts

Alcohol Awareness Month: Depression, Alcoholism, and Recovery

As the opioid crisis continues to rule news headlines, it can be easy to forget that alcohol still poses a serious problem to those who are addicted to it. April is Alcohol Awareness Month, founded and sponsored by the National Council on Alcoholism and Drug Dependence. Its purpose is to spread awareness and education to the public to shatter the stigma that so frequently surrounds alcoholism while increasing understanding and acceptance of alcoholism as an illness.

Alcoholism is particularly common among individuals who suffer from a co-occurring mental illness. While studies vary regarding the comorbidity between depression and alcoholism, there is certainly evidence that individuals who suffer from major depressive disorder are 2-4 times more likely to suffer from an alcohol use disorder than those who do not. In addition, Individuals who suffer from an alcohol use disorder are twice as likely to suffer from depression in their lifetime. Regardless of whether depression or alcoholism appears first, each condition commonly perpetuates the other.

My Story

For me, depression came first. From a young age, I struggled to gather up the energy and ambition I needed to get out of bed and go to school. I recall my mother having to nearly drag me out of bed even though I had no problems in class. I was a smart, approachable young girl. I could put a bright smile on my face and make friends easily. Regardless of the facts, I felt as though I simply didn’t fit in with others. I had no desire to socialize or do things the other kids did. I was happier alone in my bedroom.

This isolation led me to a place where I began to deeply hate myself. I was slightly overweight and was made fun of for having a big forehead. Insecurity took hold of me and I let it run my life. I learned at the innocent age of 12 that a little Jack Daniels from my parent’s musty liquor cabinet would take away my feelings of insecurity and desolation.

Over the next few years, I began to go to high school intoxicated and alcohol was playing an exhilarating and important part of my life as I sought confidence through a bottle of liquid courage. It was my best friend that later became my worst enemy.

Although alcohol gave me a solution to my depression in the beginning, it eventually made everything worse and substantially changed life as I knew it. By the time I went to college, I couldn’t get out of bed without experiencing alcohol withdrawal. Around this time I was also introduced to opioids – which provided me with the functionality to go to class high until I could get home and take my next drink.

It wasn’t until alcohol and drugs had stolen my desire to live from me that I realized that I had been self-medicating all those years. When I went to a dual diagnosis treatment center I was diagnosed with depression and put on the right medication while receiving therapy to help me get to the root of my problems.

Depression and Alcoholism

The problem with self-medicating through alcohol abuse is that it usually leads to both tolerance and physical dependence towards alcohol. As alcohol is taken in excess over a period of time, the brain undergoes changes which involve judgment and decision making. The pattern of alcohol abuse soon becomes second nature, resulting in alcoholism.

Since alcohol releases feel-good chemicals like dopamine, it causes feelings of euphoria. This can make a person who suffers from depression feel better as it improves their mood and feelings of pleasure. On the other hand, in the case of a person who does not suffer from depression, when the alcohol is removed the brain will experience a lack of dopamine and serotonin. The lack of these chemicals can lead to depression. Left untreated, the vicious cycle of depression and alcoholism can be fatal.

Dual Diagnosis Treatment

Since the prevalence of depression and alcoholism co-occurring is extremely common and dire, it is imperative that both disorders be treated in order to increase the chances of success in sobriety. If only alcohol use disorder is treated, a person with an untreated mental illness is more likely to relapse than those who do not. Dual diagnosis treatment can be beneficial to individuals with co-occurring disorders as it focuses on treating both conditions simultaneously.

When I was in dual diagnosis treatment, I was armed with the relapse prevention tools I needed to both stay sober and treat my depression. I was surrounded by a group of other individuals who were also suffering from mental illness and alcoholism. They not only thoroughly understood what I was going through, but they were willing to listen to me, provide me with immense support, and hold me up when I was down. I learned how healing it can be to openly talk about my problems with other people who shared common experiences.

Treatment also encouraged me to incorporate healthy habits into my daily lifestyle that can also be used as coping mechanisms, such as yoga, meditation, and spending time in nature. These activities are all helpful in reducing stress and anxiety while promoting a sense of well-being.

Recovery

While the cycle of depression and alcoholism may seem a hopeless one, it is estimated that 20 million people are living in recovery from alcohol abuse. My own recovery proves this as I embarked on a journey of sobriety hand in hand with other alcoholics and addicts. I was given a life where my dreams were restored, my motivation came back with an enthusiastic outlook on life, and I found gratitude for the life I live today. Through treatment, hard work, and a compassionate support group, I believe that anyone has the ability to recover from depression and alcoholism.

Cassidy Webb is an avid writer from South Florida. She advocates spreading awareness on the disease of addiction. Her passion in life is to help others by sharing her experience, strength, and hope.

Feeling Stuck? 4 Ways to Overcome Roadblocks in Your Life

From Psychology Today

We’ve all been there—feeling stuck in a dead-end job, unfulfilling relationship, or stale routine. Or we begin a new project and lose momentum. Feeling exhausted and defeated, we lack the energy to move forward.

At times like these, even the best intentions and willpower are not enough. But research has revealed four effective ways to break through roadblocks.

1. Expand your perspective. Most people in Western cultures develop a linear mindset, expecting current conditions to continue (Alter & Kwan, 2009). This mindset reinforces the stories we believe about ourselves. If we grew up in poverty or a dysfunctional family, we expect more of the same. With the power of the self-fulfilling prophecy, we attract more of what we know. If we had a narcissistic parent, we attract narcissistic relationships. If we grew up in poverty, we continue to see ourselves as poor and make poor choices—until we change our mindset.

To break free, we need to refocus our attention. This means taking a wider perspective rather than hiding from the truth or ignoring our problems.

Remarkably, a study at New York University found that people developed a more dynamic mindset after seeing the familiar yin/yang symbol on a researcher’s T-shirt. Instead of expecting current conditions to continue, they began seeing the world differently, becoming aware of new possibilities (Alter & Kwan, 2009).

As this study reveals, the natural wisdom of the Tao Te Ching expands our perspective, affirming nature’s dynamic cycles of yin and yang, sunlight and shadow, day and night, and the changing seasons. We then develop what psychologist Carol Dweck (2009) calls a “growth mindset.” You can expand your own mindset by exploring the wisdom of the East, studying the Tao Te Ching or spending time in nature, observing its cycles of growth and change.

2. Move. Moving our bodies affects our minds and emotions. Research has shown that exercise helps relieve depression (Babyak et al, 2000). Increasing the circulation to our brains, it also enables us to think more creatively (Steinberg et al, 1997). You can build your energy to move forward in your life by adding move movement to your days. There are many ways to do this: going for a brisk walk, using the stairs instead of an elevator, taking an exercise class, working out at the gym, dancing, swimming, or riding your bike. Find a way to move that you enjoy and feel your energies rise.

Read more here…

 

Be Kind, Retrain Your Mind: 3 Tips to Overcome Negative Self-Talk

From Tiny Buddha

“You yourself, as much as anybody in the entire universe, deserve your love and affection.” ~Buddha

In 1990, in an early encounter between the Dalai Lama, the foremost Tibetan teacher of Buddhism, and Western students, the Dalia Lama was asked a question about how to deal with self-hatred. He was confused and didn’t understand the question. The translator translated the question again and still the Dalai Lama was confused.

Finally, the Dalai Lama understood that the question was about how to manage negative feelings about the self. This was a new concept to him: he knew that people had negative feelings about others, but he had not encountered the challenge of self-hatred.

I wish I could say that I had never encountered the problem of self-hatred, but I’d be lying. Like so many people, even if I didn’t necessarily recognize my self-talk as such, I was inundated with internal negative self-talk.

My process of coming first to recognize what that voice was up to, then to listen to it with more compassion, and finally, once and for all, to ask it to grow up and step out of the room has been a journey of self acceptance, growth, and ultimately, freedom.

Here are three steps to deal with your own inner negative self-talk:

The first step is to become aware of the negativity of your internal voice. 

For the first twenty-eight years of my life, I was so familiar with my negative voice that I didn’t even recognize it.

I’ve been told that people with Tinnitus, a constant ringing sound in the ears, grow used to it and learn to live with it so successfully that they’re no longer really even aware the ringing’s there. That was the case with my negative voice: it was a kind of background hum.

If I did pay attention to it, I was tricked into thinking that its particular message mattered.

At sixteen it might have been the enormous, overly sweet corn muffin I’d eaten on the way home from school that was a sign of my failure.

At twenty-six it might have been that an essay I wrote hadn’t been accepted for publication; this was a sign, I was sure, that nothing I’d ever write would ever be fully understood.

It wasn’t until I’d been in therapy for a while and had a real mindfulness practice that I even began to notice the daily hum of background voices and to notice that the particulars of the negative voice I did hear were less important, actually, than the larger pattern it was a part of.

Any mindfulness practice can help you become more aware of the negative self-talk in your head. You can try guided meditations, deep breathing exercises, or mindful walking, or simply spend time tuning into your senses. When you become conscious of the present moment, it’s easier to recognize what’s going on internally.

The second step is to listen a little more deeply.

What was important was not so much what the voice was saying as what was under the voice. Often the negativity was there to distract me from something else.

Was the corn muffin or the publication rejection really the problem?

Read more here…

‘I felt bullied and harassed’: A Montrealer’s fight to get insurer to recognize his depression

Montreal writer Samuel Archibald was on sick leave while insurer tracked his activity on social media

Mental Health: Depression and boardgames, an unlikely friendship

Mental illness. Something that so many people deal with but something that is so scary to talk about. Statistics say that one in four, that’s right, one in four people will experience a mental health problem at some point in their life. That’s huge.

I try to speak up about the issues that I face but often feel like people will think less of me if I am open and honest about my mental health. However this must change, it has to. I want to create a space where anybody can come and talk about how they are feeling with no judgement and I want to talk a little bit about the many ways in which boardgames help me cope with depression and anxiety on a regular basis.

Having dealt with depression and social anxiety for as long as I can remember and often being unable to talk about it, I would like that to change. I’ve built my own little space on the internet which has helped my wellbeing and mental health in so many ways so if I’m able reassure or support even one person, then my work here is done. 

Discovering boardgames and the boardgaming community has had such a positive impact on my life. 

People often ask me why I play the kind of games that I do, what attracts me to them. One of the most simple answers I can find is that they provide an escape. A few hours away from the ‘real world’, a few hours where I am so immersed in a game that I can’t  afford to think about anything else other than what I’m doing in that moment. Planning my next move, working on a strategy, finding solutions to problems, something I often find overwhelming and exhausting in real life. It reassures me that I am able to come up with solutions, and see a way out of problems that I may face.

My brain is constantly in overdrive from the moment I wake up until the moment I go to sleep, consumed by negative thoughts, dread, worry, stress, over analysing every situation that happens throughout the day and pure exhaustion. Heavy games allow me to escape those feelings. A positive, healthy escape.

I had spent many years trying to find an escape and often found myself doing so in unhealthy toxic ways, that actually made the battle with depression much worse. Im sure it can be said for any hobby, but putting myself out there, enjoying something again, feeling motivated and feeling a sense of achievement is something that helped save my life. 

Read more here…