How to heal and prevent BURN OUT and unwind - DAY 18 'TYLA' CHALLENGE

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Burn out. Emotional, creative and physical exhaustion, when you put too much on your plate than you can handle for an extensive period of time. I hit one last week. Today I will tell you, how I bounced back. I felt crushed under the weight of all the deadlines, clients' complaints, and way too many to do's - I just couldn’t go on with the same level of excitement and creativity… When you get overwhelmed by the work, no matter how efficient you think you are, at some point you stop being creative or efficient. This is burn out. You are kind of stuck and less motivated than when you embarked on a project. Burn out is your body telling you to slow down.
When we are stressed our body produces 3 chemicals: cortisol, adrenaline and noradrenaline. In todays World this is not the best way for us to continue. Because we are not in danger most of the time, we are simply stressed out and these chemicals trick us, and so, we continue putting pressure on ourselves. Cortisol causes increase in blood sugar to give us a boost in energy. Adrenaline and noradrenaline cause the fight or flight reaction. And because of these chemicals, our body and brain are tricked to do more than they would actually do otherwise.

When you are approaching burn out:
Take a whole day and do nothing. Watch some movies, read a book, take a relaxing bath, take a walk, Skype with your best friend.
Take another day to write down a plan of action. Write down all your tasks and take the ones that can wait, and put them on a separate page for later. I title this 'ignore for now'. That way they will not be taking my time or floating in the back of my head, when I get back to my projects.
I also prepare myself for my 'come back' with a little pamper routine. Take a relaxing bath, put a face mask, hair mask - it can be so relaxing.

How to prevent future burn out?
Don’t put so much on your plate. I accepted all of my clients at once and that caused my stress. Catching up with all the deadlines was way too much for me. Now I know this and will say no and focus on a few favorite clients before I accept any other offers.
Eat more of healthy foods. Eat a lot. Lots of veggies, superfoods, smoothies, fruit and good fats like avocados and nuts, proteins like lentils and beans. Your body will be stronger and so will your mind. I was not eating much these past 3 weeks, because I felt I had no time to go for big grocery shopping. I ordered food online yesterday what a bliss.
See if there is anything you can delegate.
Get more sleep. You need to prioritize it. If you don’t sleep 8 hours you will crash at some point and be less efficient. You might think you have more waking hours but less efficient ones if you don’t have enough sleep. On top of it you will be more explosive and drama, and spin very issue and problem out of proportion. I decided to prioritize quality over consistency for now. So if I can’t finish a project to the quality I want, then the client will have to wait. Unfortunately. I will also not work after 5pm . My new rule. Lets see if it will be for the better of for the worse. So I made a decision that I will not work after 5pm anymore. If I can’t make it, I will just let the clients know they have to wait, and if I can’t make the video I hope you forgive and know that I will make a much better one rested.
Check your email maximum 2 times a day and plan those times. So that you don’t interrupt your flow and then the process is slower and you prolong you work time.
Plan in a free time day. A day when you won’t do anything at all. So for me it will be Saturday, however apart from a play in the evening, but that is not stressful for me and it’s a lot of fun actually so I don’t count that as work. But its important, I learnt my lesson and will make sure Saturdays are for me.


Task for today is to write down activities that relax you, like taking a bath, taking a walk in nature, swimming, reading, yoga, going out with friends, your favorite shows, your favorite relaxing music, and plan one day in a week when you will only do these things and nothing else, not even chores.

So that's it for today I hope this video was not boring, I am back to my previous self - full of energy and excitement about the rest of this series and I hope you are too! If you ever hit a burn out, slow down take a step back, your clients will understand. Your family will understand. And its better for you take a short break then push through exhausted, snappy and much less creative and efficient.



Bd Productions https://www.youtube.com/channel/UCCpRjeMfQIfEqp-X4znPWUQ
David Cutter https://soundcloud.com/dcuttermusic/again
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