This Simple 3-Step Method Can Help You Avoid Burnout for Good

 Burnout is on the rise. Defined as “chronic workplace stress that has not been successfully managed,” it was recognised by the World Health Organisation (WHO) as a phenomenon in 2019. During the pandemic, the blurring of work/life boundaries has made burnout even more ubiquitous: a survey from Mental Health UK found 46% of UK workers feel “more prone to extreme levels of stress” compared to the year before.

It can be hard to anticipate when  burnout will strike. People may feel varying levels of stress and tiredness, but when this heightens significantly, we often don’t notice until it’s too late. A long, gradual phenomenon, there are plenty of things you can do to prevent burnout from reaching its most intense point.

One technique recommended by psychologists to manage and prevent burnout is the ‘Three R’ approach. “Burnout happens when our stress response continues for a long period of time, which leads to exhaustion,” explains Dr Audrey Tang, a psychologist, mental health and wellness expert and author of books on mindfulness and resilience. “The three R technique helps you deal with stress responses as they arrive.”

The three Rs used in the method to prevent and deal with burnout are: recognise, reverse and resilience. Each of these three steps can help people deal with different stages of  stress. “Think of your stress response like an elastic band being stretched  – burnout is the band snapping,” Dr Tang says.

“Prevention is really important because we need to build up our emotional strength just as we build up our physical strength,” she continues. “Dealing with emotional issues at the point of crisis is not very effective.”

The three R method can help you deal with each stage of stress, so you can build up a toolkit to deal with burnout long term. Here, Dr Tang breaks down the method simply to help you learn how to use it.

Recognise 

The first step of the three R method is learning to recognise when your body is stressed. “It’s OK to feel a stress response as long as you recognise it,” Dr Tang says. By recognising your stress, you can figure out what’s triggering it and try to deal with that trigger head on.

To help you learn to recognise when you’re stressed, Dr Tang recommends doing regular body scans, either at the beginning or at the end of the day. “

She also suggests doing regular breathing practices to keep track of how you’re feeling and to understand how your breathing is affected when you are stressed. 

Reverse

If you haven’t been able to recognise your stress and deal with it before it becomes an issue, the next step is to try and remove that stress from your life while it’s happening. “Most of us overthink while we’re stressed so trying to stop ourselves from getting carried away with our thoughts is a good way to deal with stress,” Dr Tang says.

“Ask yourself what you can do to stop yourself feeling stressed because taking action will stop your thoughts from spiraling,” she says. “Our brains and our bodies are really adaptive so unless we push them too far, you can always reverse your neuropathways.”

The action you take might be sending an email to the person who is causing you stress or putting a plan in place so you know the thing that is stressing you out won’t be a long-term issue. Figure out what it is that will allow you to calm down and find ways to try and do that, to avoid a prolonged stress response leading to burnout.

“You can’t feel stressed while you feel grateful”

Resilience

According to Dr Tang, resilience to stress is something you should try and build up all the time to prevent burnout. This is particularly important after you’ve dealt with a stressful situation. “Building resilience isn’t about how quickly or easily your stress response is triggered – it’s about how long it takes you to calm down from it,” Dr Tang says.

To help you improve the ways you deal with stress and stop you from reaching the point of burnout, Dr Tang recommends practicing mindfulness techniques, as well as meditation, affirmations and breathing techniques, so you have tools available for the next time you feel stressed.

“It’s also important to stop taking on other people’s stress and try to surround yourself with positive people who make you feel good,” Dr Tang continues. “Try to change your approach to life to one of gratitude and try some gratitude practices. You can’t feel stressed while you feel grateful.”

 

Your No-BS Wrinkle Erasing Guide

As we age, we gain wisdom, and with those, like an unwelcome hitchhiker, come wrinkles. This process is natural and inevitable, though it can be unnaturally accelerated through exposure to UVA sun rays and excessive stress. Every process in our body slows down, and that includes collagen production. This makes our bones more fragile and our skin less toned. The skin is the largest organ in the body and it varies to an incredible degree: it can be as thin as 0.07 mm on our eyelids or more than twice as thick on our upper back. This affects wrinkle accumulation. In this article, we will discuss neck and facial wrinkles and the best ways to smooth them.  

 

Why do we get wrinkles?

As always, we'd like to take an educational approach to this subject, so before we start using jargon and sprinkle the word "collagen" all over this article, it's important to establish what it is in the first place. Collagen is a protein found not only in our skin but also in our bones, blood vessels, tendons, ligaments, and muscles. Or, in short, in almost every connective tissue. It holds everything in place. As we mentioned in the introduction, the natural production of collagen degrades over time, causing our skin to decrease in elasticity. As the collagen in the skin diminishes, along with fat and water stored in the skin, the skin shrinks - causing a wrinkly look. Neck wrinkles will usually appear around your 40s and 50s. The skin of the neck is sensitive and even thinner than that on our faces.  

 

Prevent wrinkles with SPF

As with everything related to our body and health, preventing and performing daily upkeep is much easier than treating a problem once it has occurred. Your number one step to preventing wrinkles is the vigorous use of sunscreen. That is because the UVA rays emitted by the sun are the number one cause of premature aging. The sun emits both UVA and UVB rays. However, they differ in wavelength. UVB will burn you (remember B for burning) while UVA will cause long-term damage of aging: wrinkles and sunspots (remember A for aging). UVA rays are longer than UVB, meaning they can penetrate through clouds and windows. Therefore it is recommended to wear sunscreen every day of the year, even while staying indoors. On sunnier days, renew your layer every 2 hours. 

 

Facial Yoga

Facial yoga or facial exercises will help you increase blood flow and with it oxygenation to the area. It will also help with proper drainage and tightening the muscles of the neck and face area to keep everything looking tight. This goes under the category of traditional medicine (as opposed to western medicine), meaning it has been done for ages, but there isn't any modern scientific research to elaborate on and support its benefits. As the current research stands, facial yoga or yoga, in general, will have the same effects on your body, which is increased flexibility, more oxygen in the blood, and better posture. The latter can help with "tech-neck", the horizontal lines we get on our neck when we look down all day at a screen. Fixing your posture can help with that. 

 

Additional practices in that same category are facial cupping (rooted in Chinese culture), facial massages, using jade rollers, or gua-sha. Note that facial cupping is not recommended for those who have rosacea. As for the use of facial massaging tools, we'd like to debunk the myth that they will increase the production of collagen in the skin. There is no harm in using those tools. They may only help with a most temporary de-puffing of the face, but at the very least they're a nice pampering ritual for a relaxing moment at the end of a long day. However, they will not smooth out your wrinkles. For maximum de-puffing effect, keep them in the fridge. Some manufacturers market the use of a jade roller specifically. Choosing a healing stone over a steel roller is up to whether you believe in their healing powers or not. But if you do, then please review this guide on how to recognize a fake stone. As for how to use them, since they're a porous stone we would recommend washing your face, drying it, having the roll, and then finishing with your facial creams and serums. Wash your roller after each use.

Habits to acquire and habits to avoid

Some of your daily habits that can prevent premature wrinkles are: 

 

1. Sleeping on your back. This will diminish a puffy face when waking up. 

 

2. Regular exercising. 

 

3. Incorporate vegetables, fruits, and anti-oxidant foods into your diet. Avoid processed foods. 

 

4. Find a way to manage stress in your life. 

 

5. Try a silicon patch for hydration and smoothing out wrinkles. These go on the face, neck, and chest. You can purchase them online and in drug stores, but make sure to search for medical-grade silicone ones. 

 

6. Get a minimum of 8 hours of sleep. 

 

7. Stay hydrated and apply your sunscreen every single day of the year.

Now, let's discuss what to avoid. 

 

1. Any DIY treatments at home that call to apply anything from your kitchen to your face are not always recommended and should preferably be avoided. That is because, while natural, the active components of foods are not formulated to be put on your face. Acidic and harsh chemicals found in lemon, vinegar, and baking soda can irritate your skin. If they don't irritate you, they also won't yield long-lasting wrinkle-repairing results as, again, they are not formulated to penetrate the cells of your skin. There is a difference between using a raw lemon on your face and using a lemon-extract-based moisturizer. The latter will deliver better, safer results, while the former might harm you and won't deliver long-term benefits. 

 

Using sugar or coffee grounds is also a popular DIY exfoliating method that should be avoided. These substances, specifically coffee, can introduce harmful bacteria to your skin. In addition, the irregular size of the little grains will cause micro-tears on the surface of your skin. This is also the reason we would recommend mild chemical exfoliants over physical exfoliants. These include salicylic acid, glycolic acid, and lactic acid. While there are many more acids, these 3 are most researched.

Still, if you're an avid DIY-er, you can use avocado, oats, and honey on your face. We would still argue that store-bought, chemically-formulated, well-researched products are always safer and more efficient, but we can safely say that there is little to no harm in applying raw avocado, oats, or honey to the skin. These aim to be nourishing and calming. 

 

2. Cut down on alcohol if you consume it excessively. 

 

3. Avoid smoking.  

 

4. Avoid spraying perfume on the neck, put it on the body instead. 

 

Products and ingredients

If you don't have a skincare routine, establishing one can help the health of your skin. It doesn't have to be complex or expensive. Simply cleansing your face with a dedicated, mild soap, followed by a fragrance-free moisturizer and an SPF for the AM, is enough. This will keep your skin nourished and moisturized, and most importantly- protected from the sun. Companies like Aveeno, Cera-Ve, Cetaphil, and the likes, make good, reasonably-priced products. 

 

Additional treatment steps can be added to a routine for anti-aging benefits. Antioxidants (vitamin C being the most prominent one), peptides, and exfoliating acids are naturally-occurring chemicals that protect the skin and have been scientifically proven to increase collagen production and treat fine lines and pigmentation. An antioxidant serum can be used daily in the AM, peptides can be used even twice daily, but chemical exfoliates should be used up to 3 times a week, in the PM, followed by an SPF the next morning as they will make your skin more sensitive to the sun. You can also perform a physical exfoliation with dedicated soaps, but this is much harsher on the skin of the neck.

Besides SPF, which is considered the ultimate gold-standard anti-aging ingredient, there is also retinol. This is a form of vitamin A that has been proven in endless research to increase collagen production in the deep layers of the skin. It can be, however, very irritating to the neck area as it is more sensitive than the face. Simply using an SPF diligently can be enough; the use of additional active ingredients isn't a must.

 

In-office Procedures on varying levels of invasiveness

In-office procedures will be performed only by a doctor, and their purpose is more to treat rather than prevent wrinkles and sagging skin. These will be more expensive than anything discussed in the article so far, with a price range of 300$ to 2000$ per treatment session. 

 

Ultrasound therapy  

This treatment, like many others in this section, delivers heat to the deeper levels of the skin. This heat damages the cells but not the outer layer of the skin, so there is no scarring. The result is an increase in collagen production to make up for the loss of cells, which will gradually culminate in fuller tissues of the skin. You can see results in 3 months. There is no downtime- you can leave the clinic as if nothing happened! 

 

Radiofrequency  

This treatment can also be done on any other part of the body to target, apart from wrinkles, cellulite, and stretch marks. Results will be seen within 6 months. There is little to no downtime for this kind of therapy.

Laser resurfacing 

These are quite more invasive, so the downtime is 7 days. The results, however, will be seen within 2 weeks. 

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

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How to Prevent the First Signs of Aging

You might think that aging is all about wrinkles and worsening vision, but there’s one more sign that can reveal aging, and this is the state of your back muscles. A healthy and flexible back is an indication of a young body. Below you’ll find some tips on detecting and preventing the first signs of this kind of aging.

At What Age Can Problems with Your Back Start?

Studies have shown that it’s common to experience back pain in your 40s and above. However, if you sit down a lot for work, back pain might occur earlier. Poor office furniture, bad posture, and carrying extra weight will only worsen the situation.

 

Can Exercising be Dangerous for Your Muscles?  

Research has shown that it’s the act of not moving enough that’s harmful to your health. Living a motionless life is thought to speed up again. However, this doesn’t mean that you should adopt a professional athlete’s lifestyle. Even just 30 minutes of daily activity such as jogging or walking can benefit your heart and muscles. 

 

To prevent possible injury, select a workout that suits your body type. Also, do some warm-up exercises before every training session.  

 

5 Exercises to Strengthen Your Back 

1. Bend forward at the waist, slightly bending your knees. Your hands should be down by your knees with some light weights in them. Slowly raise your hands until they’re parallel to the floor. Hold for a second and then move them back down to their starting position. Perform 10-15 reps. 

 

 2. Put your right knee and palm on a bench and hold a light weight in your left hand. Slowly move your left hand up, bending your elbow. When your fist touches your abdomen, hold if there for a few seconds. Slowly move your hand back to its starting position. Repeat this 10-15 times and then do the same with your right hand.

3. Bend down on your hands and knees. Raise your right arm and left leg until they’re parallel with the floor. Hold this for around 10 seconds, then do the same with your left arm and right leg. 

 

4. Lie face down, and then slowly raise your head and upper chest. Keep your head in line with your spine. Hold for five seconds, then return to your original position. Perform 10-15 reps. 

 

5. Lie face down, slowly raise your head and upper chest, and then stretch out your arms in front of your face. After 5-10 seconds, return to your original position. Perform 10-15 reps. 

 

What Are Other First Signs of Aging?  

Other common first signs of aging include hearing loss, vision troubles, high blood pressure, and memory issues. Your eyes might start giving you issues in your 40s. Hearing usually starts to decrease in your 60s. Blood pressure and memory problems usually occur no earlier than the age of 60-65. 

 

These aging conditions are normal, but if you have chronic diseases such as diabetes, these problems can occur much earlier. If you start to experience any of these issues in your 30s, or the conditions are combined with other symptoms, you need to consult your doctor.  

 

Though aging is normal and inevitable, there are some ways to slow down the process: 

 

• Use vitamin E supplements to protect your cells from free radical damage. 

 

• Do your utmost to stay active. This will help to keep your muscles, heart, and blood pressure in good condition. 

 

• Stick to a healthy diet. Fruits, vegetables, whole grains, and fish will help you to manage your weight, fight stool problems, and provide you with plenty of energy. 

 

• Take care of your skin. Use age-caring creams and apply sunscreen when out in the sun. Bathe in warm water instead of hot – this will help you to avoid wrinkles and dry skin. 

 

• Regularly check your eyes, teeth, and ears with your doctor. Many age-related medical conditions can be cured if detected early enough.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement