How Can I Recognize Burnout?

Is your schedule filled to overflowing?  Do you find yourself lecturing others about the need for a balanced life, only to spend your next 15 minutes speeding through the drive-thru with a cell phone in one hand and your To Do list in the other?

That’s what I call my own special brand of crazy.  

If you’re feeling the strain of attending to business, family, social, civic and religious activities, you could be experiencing burnout.  And if you’re a caregiver (for a child, a disabled loved one, a sick spouse, an elderly parent), you are even more susceptible to burnout.  Even those who care for others in their jobs (nurses, social workers) need to recognize that the overwhelmed feelings can soon lead to loss of productivity and even loss of personal health.

I found a great article online with easy-to-read information that will help caregivers recognize symptoms of burnout:

http://www.helpguide.org/articles/stress/preventing-burnout.htm

Burnout really is different from just general stress.  

It’s important to know the signs so that you can avoid the very real risks.  If someone you know is facing burnout, I hope you’ll join my health and wellness newsletter for tips on living better every day.


Coaching Vs. Counseling - We offer both!

Which is right for you:  counseling or coaching?

Most potential clients call upon me for help answering the question:  Is counseling really right for me?

The difference between counseling and coaching can be murky at times, and I hope to add some clarity here.  To draw this distinction, I use the analogy of swimming versus rowing a boat.

When a person is suffering from deep emotional wounds, her daily life can feel like a struggle to keep her head above water.  She’s paddling hard in deep water, barely able to swim.  She is mostly able to manage only one task:  survival.  Without some assistance, this swimmer could eventually be in serious danger.  She can best be served with counseling.

Counseling can help those who need healing from, among other things:

  • past trauma
  • serious relationship fractures
  • addictions
  • depression
  • anxiety disorders

Let’s contrast this with a woman rowing a boat in steady water.  She is safe and secure, though the task of rowing and staying on course can be tricky at times.  This client would benefit from life coaching.  She needs an expert to walk alongside her and offer guidance on the best way to move forward…to train her in the art of being a strong rower that can successfully reach the destination she dreams of most.  Rather than being in need of healing, she is in need of focused instruction and accountability.

Life coaching can benefit those who:

  • feel overwhelmed in the current season of life
  • experience frustration of not meeting goals or desires
  • want to move forward to a purposeful life of great intention

 

If you’re still unsure whether coaching or counseling would be the best fit for you, give me a call.  In hearing more about your specific situation and goals, I can help formulate a plan that will meet your needs.  You can reach me at Info@celestecoffman.com or 256-206-2032.

5 Easy Steps to End Morning Madness

It was such an honor to be featured on Two Little Rippers this week sharing my expertise on ending the chaos that comes with mornings.  I share tips like:

1  - How to use music to get your gang out the door on time

2 - The single solution that ends most morning drama

3 - What you need to accomplish the night before in order to have a stress-free morning

Nobody likes to start their day on the wrong foot, feeling frazzled. But if you make a solid plan, allow yourself some margin, and make things fun you can end the morning madness in just a few easy steps.
— Celeste

Whew!  Mama, you've got a lot to do.  Try out our free Priorities Mini-Course to help you see the gaps in  your schedule where you can get more done.

Go Barefoot for Anxiety Relief - With Irena Miller

Continuing our self-care roundup, today we have Irena Miller with some amazingly helpful resources.
— Celeste

Did you know that walking outside barefoot is a great way to release anxiety? Or burying your feet in the sand? It's a wonderful way to calm the nervous system. If you can't get outside, here is a yoga short 11 minute Happy Feet Yoga Video that will help reduce anxiety. http://www.irenamiller.com/yoga-feet

Thoughts and worries crowding your mind? No room to breathe? The Burning Bowl Ceremony is designed to help you let go of the things that are no longer serving you. Watch the video here: http://www.irenamiller.com/inklings-burning-bowl

Do making decisions cause you anxiety? Here is an effective way to let go of the anxiety and make effective decisions that you are happy with! It is a 'finger walking' meditation, see the details here: http://www.irenamiller.com/chartres-meditation

Irena Miller, Certified Yoga Teacher, E-RYT 500 500 - Yoga with Irena


Try out our FREE Anxiety Trigger Tracking Course to find out what's really causing your stress.

3 Anxiety Relief Tips (Including One for Your Gut) by Elizabeth Durham

I’m not an expert on gut health, but I loved hearing from Elizabeth on this topic.
— Celeste

It isn't easy to change our own self thoughts but it can change your behavior. I challenge you to write your life story, connect with the pain and then allow yourself to put it in the past. You are not what happened to you, leave it in the past. You are not that person any longer, be the change!

Gut health is extremely important to your overall health. Your mental health is directly related to the health of your gut as well. Heal your gut to heal your mind.

When you have anxiety, exercise is probably the last thing on your mind. Exercise can be one of your biggest allies.  Releasing those "feel good" chemicals helps you take your mind off your worries. Once you have a regular routine you will crave more.

Elizabeth Durham, Nutrition Coach - Elizabeth Durham, LLC

www.elizabethdurham.com

www.facebook.com/elizdurham  www.twitter.com/eliz_durham


What's really stressing you?  It might not be what you think...

Try our FREE Anxiety Trigger Tracking Course

Get Back to Basics - from Amanda Sowadski

Amanda Sowadski shares with us some terrific insight on anxiety management and self-care as we continue this Self-Care Pros roundup.
— Celeste

As a former Corporate Director with a very stressful job there was a point I was suffering with anxiety. The best strategy I can give you is to "Be the Reed." Just as a reed gently bends with the water, you can survive difficult situations by stepping outside yourself and imagining yourself flexing and flowing. When you dissociate in this way you are able to see yourself detached from the situation directly which helps calm feelings of anxiousness.

The most important self-care tip if you have anxiety is to get back to the basics. Cut out sugar, caffeine and alcohol from your diet. Get more rest. These things seem simple but our bodies and minds need to be physically nourished in order to be up to the challenge of living in the world as a sensitive being.

If you have anxiety, the best thing you can do for your self-care is to talk about what's going on. Find a trusted friend or colleague who can be a sounding board so you can allow those difficult feelings to move through you. If you try to manage the anxiety yourself it creates even more pressure. This is a time to enlist support.

Amanda Sowadski, Founder of the Institute for Feminine Leadership

http://bit.ly/1WAcuxv

Facebook & Twitter (iFemLeadership)


What's causing your anxiety?  Get to the real root of your stress with our FREE Anxiety Trigger Tracking Course.

Anxiety Advice with Peggy Galdamez

Today we’re back with more tips in our Self-Care Advice series. Peggy Galdamez shares some wonderful tips with us.
— Celeste

Find your safe place. Where is it that you feel the safest and go there. Perhaps accompanying this with some breathing techniques to help re-center yourself.

Have a consistent routine that you can count on, depend on and rely on. Take it in small increments too throughout your day if that is helpful. What can you get through in the first 10 minutes, then the next 10 minutes, and so on.

Do something that provides or creates an outlet for yourself to help cope, deal with the anxiety, or provides you with your own version of "therapy". This can come in many forms such as movement, journaling, painting, cleaning... etc.

Peggy Galdamez, Health and Wellness Coach

yourhealthcoachpeggy@gmail.com


Hands up if you're stressed!  

Our Anxiety Trigger Tracking Course can help you see what's actually causing those late-night worry sessions.

Anxiety Advice from Marg Ryan

I’ve loved sharing these great tips from so many self-care pros! Marg Ryan guest posts below.
— Celeste

Anxiety feeds off itself until after a while, you get anxious about being anxious. The more you struggle against it, the more it will hang around. Remember, it thinks it’s there to protect you. The more you can accept your anxiety (befriend it) and assure yourself that it’s been triggered for a reason rightly or wrongly, the quicker your anxiety will stop yelling for attention. Your anxiety is a physical, neurological response of an over sensitive brain checking constantly for danger. Remind yourself of this and start deliberately slowing down your breathing. You've got this if you keep at it this will eventually will calm your physical symptoms.

Your anxiety is a physical, neurological response of an over sensitive brain checking constantly for danger. Remind yourself of this whenever you start giving yourself a hard time about being anxious. We are all unique, trust yourself to work out the best self-care techniques for you. Encourage yourself to explore various tools, breathing, meditation, yoga etc until you find something that fits you. Seek help with a skilled professional if things are becoming unmanageable and be assured that once you get better at managing you can feel much more a sense of mastery over your anxiety.

 

Control your breathing.

This seems so simple but it is amazing how often we don't use this tool. Give your breath the attention it deserves, hang out with it and become better friends with it. You want to begin to learn to develop better positive qualities of mind. Feel safer and protected by using your breath to calm your mind.

When your breathing is under control, the physical symptoms of anxiety and panic decrease. I recommend trying the utube clip on alternate nostril breathing as a lovely gentle way to get back in touch with your body and help it calm down.

The best way to overcome panic attacks is to stop trying to overcome them. Ironic huh? You can’t always control the way your body reacts. However, you can still choose to be gentle and kind towards yourself and this alone decreases their frequency and then you can gain more understanding about what triggers these responses in you.

Reduce severity of your panic attacks by tracking when you have them.

Ask yourself what happened immediately before the onset, what were you thinking / feeling / what was going on in your body?

Where were you?

What were you doing?

Understanding what brings on a panic attack helps enormously with developing a plan for compassionately managing their onset.

I’m a big "toe scruncher " suggester with clients, I get them to notice their feet on the ground and then curl their toes in their shoes. It helps distract from the emotional panic at hand and gives your body /mind something else to focus on. Sometimes just this switch in focus to your feet is enough to begin to help ground you and calm you down.

Marg Ryan Relationship Counsellor and Therapist | Individual Psychotherapist | Trauma Specialist - Counsellor Melbourne

www.counsellormelbourne.net


What's actually keeping you awake at night?  

Try our FREE Anxiety Trigger Tracking Course to find out the root of your worries.

Quick Anxiety Tip from Tiffany Mason

Take the time to check in with your inner self. Spend 15 minutes a day alone and in silence. Listen to your intuition.

Review every day for 15 minutes to make sure you're living in alignment with your values.

Tiffany Mason, Certified Professional Coach - Mason Coaching and Consulting, LLC

https://www.facebook.com/masoncoaching/

www.tiffanymason.com

This is some quick advice from Tiffany that absolutely makes perfect sense.
— Celeste

Need some clarity on what's causing your anxiety?

Check out our FREE Anxiety Trigger Tracking Course!

Trust Yourself To Get Through Anxious Moments

It’s always a blast to feature another professional therapist. Today you’re getting a wonderful article from Ili Walter.
— Celeste
17 self care pros give anxiety advice

My approach to anxiety is not an approach for an anxious moment. It is an approach that addresses how to feel anxiety, recognize it, and its message, and still make your best choice--one that is not based on anxiety. My tips are based on learning to cultivate trust in yourself--a belief that you can get through anxious moments--as well as listening to a variety of messages, anxiety being just one of those many messages.

One tip for beginning to listen differently is to start making a distinction between your voice and anxiety's voice. For example, you can ask yourself, "What fear is anxiety bringing up? And then, counter it with, "What do I know to be true that directly counters that fear?”

There is great benefit in taking up a challenging physical or creative pursuit, because it quiets the mind. Great examples include running, weight-bearing exercises, pottery, playing an instrument, etc. Time spent in the creative activity, over time, teaches you that you are capable of reaching new goals, and it helps you gain trust in your strengths and abilities. If you already have an activity, what do you notice about it's [should not have an apostrophe]ability to quiet anxiety? If you don't already have an activity, what activity would you like to begin? Start now, and take small steps.

Consider, what is your relationship to anxiety? It is a relationship of hatred, avoidance, curiosity? Take some time to define your relationship as well as how it helps and prohibits the development of the kind of relationship you'd like to have. Change your stance in the relationship, based on what it is now and what you'd like to to be. For example, if it is now a relationship of avoidance, you may want to begin acknowledging anxiety regularly. If it is currently a relationship of hatred, what can you do to promote a relationship of acceptance?

Ili Walter, LMFT, Therapist Coach - Family Therapy Basicsfamilytherapybasics.com

@iliwalter


We get it - anxiety is challenging enough.  But just give our 5-Day Anxiety Challenge a try... it's the easiest challenge you'll probably ever complete!

Delegate for Anxiety Relief - With Danielle Roberts

Delegating is something I struggle with, as is rushing. Danielle offers some great advice for self-care!
— Celeste

Don't be afraid to delegate tasks in either home or business that cause you anxiety or are overwhelming you. Find someone you connect with who can take on these tasks for you.

Ten years from now, friends and family won't remember the messy house, they will remember you being present with them.

Manage time through a planner or calendar. Be intentional about giving space around tasks that have a due date/time so you are not rushing to meet deadlines.

Danielle Roberts, Business Strategist and Manager - Legacy Creative Co.

Facebook: Legacy Creative Company, Twitter: @create1legacy

Instagram: @legacycreativeco


Anxious?  Stressed?  Overwhelmed?

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Anxiety Advice from Coach Lesley Yadon

It’s been such an honor to bring to you this series of Anxiety Tips from Self-Care Pros. Read below for some expert tips from Lesley Yadon.
— Celeste

When you feel yourself getting triggered take a 10 minute walk outside if possible. Think about what you need to feel in this situation and pick one word to describe this. Then pick one word for who you want to be in this situation.  As you walk, when you breath in say to yourself & picture the first word & as you breath out say to yourself and imagine the second word. For example: I want to feel serenity and I want to be generous, so when I breath in I will picture what serenity feels like and when I breath out, I will picture being generous. Put out your anxiety fire with laughter: Go to You Tube and look up videos on puppies, kittens and babies. Watch them and laugh your butt off. Then pick your favorites and save the link to your phone so you can watch them where ever you are and when you feel triggered. The video below is one of my favorites. 

Treat your anxiety like a cantankerous but well meaning family member. When you feel your anxiety kick in say to it, "Well hello again, we just saw each other yesterday but okay you are here again. Don't be grumpy with me, I will let you have your say but then I have to get on with my day." Practice being kind but firm with your anxiety.

Lesley Yadon, MA, Life Coach

LesleyYadon.com

FB: Lesley Yadon Coaching


Need a few more stress relief coping skills in your arsenal?

Try our FREE Stress Skills Quick Dip course

Anxiety Relief from 17 Self-Care Pros

Earlier in the fall, I thought it would be an amazing idea to give my audience a round-up of some amazing anxiety relief tips from some outstanding industry experts in the self-care and wellness space. Little did I know that I'd have such an overwhelming turnout!

From the talented pool of professionals who contributed, I pulled 17 to featured on this blog for the next couple of months. Today you'll get a little taste from each contributor, but each one will also be featured again in more depth later on in the season. Stay tuned!

 

17 Self-Care Pros Blog.jpg

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Free Yourself from the Anxiety of Perfectionism

Donna offers the sweetest graphics at Mamas Magic. Check out her tips below!
— Celeste
17 self care pros give anxiety advice

Free yourself from perfectionism. Better is good enough. Small changes add to big results.

Remember what you loved as a child. What made you happy? Do that. Even 15 minutes a week takes you back to that carefree time and calms the crazy.

Donna Moon, Magic Mama

www.mamasmagic.net

fb: @mamasmagictomballtx; pinterest: mamas magic

 

mamas moon self-care self care for anxiety

Have you joined our anxiety and stress management community on Facebook?  Click the image to join now!

Confronting the Lies of Anxiety - 3 Self-Care Tips (Including a Resource for Anxious Kids)

I really admire Samantha McDonald for her resiliency in dealing with life as a special needs mom. It was an honor to share her anxiety self-care tips in our roundup this week.
— Celeste
Self care for anxiety

My top tip for my clients to help relieve anxiety is called "Truth vs. Lies". Write out all the statements you are saying to yourself, such as "I'll never have enough money to pay bills" or "I'm so worried about how my child is doing in 2nd grade". Next to those write 1 truth regarding each statement - "I was able to buy groceries this month" or "My son got an A on his last spelling test". This exercise will help you recognize when your anxieties are unfounded or if there is any truth to them.

As a family coach, and a special needs mom myself, one of my top recommendations for anxious children, is a "Calm Down Box". Take any type of container and fill it with items that you know help your child relax. Play-doh, hand fidgets, light-up balls, kinetic sand, for example. When you see them becoming anxious, give them their calm down box and watch them have fun.

As a family coach, and a special needs mom, one of my favorite tools for my own anxious children is to get them moving. When my daughter is struggling with homework, or loud noises in the house, we tell her to go ride her bike, take the dog for a walk, or her favorite, jump on the trampoline. For our son it's Pokemon GO or also the trampoline. It's amazing how re-directing them to an activity helps their brains handle anxiety-filled moment so much better.

Samantha McDonald, Life & Family Coach - Living With Real Joy

http://livingwithrealjoy.com/

https://www.facebook.com/livingwithrealjoyhttps://twitter.com/livingrealjoyhttps://www.pinterest.com/livingrealjoy/


If your kids struggle with anxiety, too, check out our freebie:

Erase Regret... Eliminate Worry

Today is a really special day, because I love sharing this advice from my colleague, Erik Andress. Erik curates the podcast I co-host, The How To Be A Grownup Podcast. I hope you’ll check it out, and I know you’ll love Erik’s inspiration! He continues with our Anxiety Advice from 17 Self-Care Pros series.
— Celeste
Self care anxiety advice

Remember that no amount of regret will change the events of your past and no amount of worrying will dictate the future. Breathe deeply and as you exhale, know that you are a person of powerful worth and you are very much in control of the way that you perceive and react to your experiences!

Erik Andress, Educator and Podcaster - How To Be A Grownup

www.soundcloud.com/Erik-Andress

Twitter and Instagram: @erikandress


Our Stress Skills Deeper Dive course is filled with powerful anxiety coping strategies.  Check it out!

How Acting Like a Cat Can Resolve Anxiety

We continue with our Tips from 17 Self-Care Pros today, and I loved this creative advice from Selina Almodovar.
— Celeste
self care for anxiety

Start Talking To Yourself! (Speak in your own love language)

Do What Your Cat Does (they sleep, they eat, and they take really good grooming care of themselves- which of those are you lacking?)

Create Your Oceanview (use/create/visit an image that often soothes and brings instant calmness into your life, I.e. Sunset, beach, desert, garden, etc)

Selina Almodovar, Relationship Coach

www.selinaalmodovar.com

@SelinaAlmodovar


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