ÇOK YÖNLÜ MS (MULTIPLE SCLEROSIS) TEDAVİSİ- MULTY- FACET MS (MULTIPLE SCLEROSIS) TREATMENT

  

MS HASTALIĞININ ÇOK YÖNLÜ TEDAVİSİ- MULTY-FACET TREATMENT OF MS (MULTIPLE SCLEROSIS)

MULTIPLE SCLEROSIS ILE ILGILI TEDAVILER VE ARAÇLAR

MULTIPLE SCLEROSIS ILE ILGILI TEDAVILER VE ARAÇLAR

 

WHAT IS MS :

MS (MULTIPLE SCLEROSIS) IS DEMYELINATION OF CNS NERVE SYSTEM BY THE LYMPHOSITES (T LYMPHOCYTES, B LYMPHOCYTES, AND MACROPHAGES). THIS PHENOMENON IS THE RESULT OF INFLAMMATION. OLIGODENDROCYTES START REPAIRING THE DAMAGE AS THE DISEASE PROGRESSES OVER YEARS BUT THEY LOSE THEIR ABILITY TO REPAIR THE DAMAGE IN TIME.

Okumaya devam et

KİŞİSEL STRESİMİZİ NASIL YÖNETİRİZ- HOW CAN WE HANDLE OUR PERSONNAL STRESS

KİŞİSEL STRES YÖNETİMİNİN YOLLARI – WAYS OF PERSONNAL STRESS MANAGEMENT

  1. Başarınızı rakamlarla değerlendirmeyin
  2. Hatalarınızı hoş görerek, ders çıkarın
  3. Ölçülü bir sorumluluk üstlenin,
  4. İşleri gereği kadar ciddiye alın
  5. Aşırı taahhütlerde bulunmayın
  6. Kesin tarihler yerine esnek tarihler verin
  7. İnsanların sizi kullanmasına izin vermeyin,  evet demek esas olmakla birlikte, hayır demeyi de bilin
  8. Uykunuza önem verin, günde 7 saat civarında uyuyun, uykunuz gelmediği zaman, yatakta vakit geçirmeyin kalkın  kitap okuyun
  9. Sosyal faaliyetler içinde yer alın, spor yapın, oyun oynayın, bulmaca çözün
  10. Uykunuza önem verin, günde 7 saat civarında uyuyun, uykunuz gelmediği zaman, yatakta vakit geçirmeyin kalkın  kitap okuyun
  11. Sosyal faaliyetler içinde yer alın, spor yapın, oyun oynayın, bulmaca çözünYıkıcı hırslara kapılmadan, hırslarınızı kontrol altına alın
  12. Konuşurken yavaş ve dikkatli olun
  13. Aşırı stresli durumlarda  doktor kontrolünde sakinleştirici ilaçlar alın
  14. Stres azaltıcı yoga ve plates gibi etkinliklere katılın
  15. Evinizin bir bölümünü hobilerinize ayırın
  16. İnsanların sizi kullanmasına izin vermeyin,  evet demek esas olmakla birlikte, hayır demeyi de bilin
  17. Başarınızı rakamlarla değerlendirmeyin
  18. Hatalarınızı hoş görerek, ders çıkarın
  19. Ölçülü bir sorumluluk üstlenin,
  20. İşleri gereği kadar ciddiye alın
  21. Aşırı taahhütlerde bulunmayın
  22. Kesin tarihler yerine esnek tarihler verin
  23. Boş zamanlarınızı planlayarak kullanın, tatil yapmak için her yolu deneyin
  24. İşleri sıkıştırmayın, aynı anda birkaç iş yapmayın
  25. Takdir beklemeyin
  26. Telaş yapmayın, zorlayıcı olmayın
  27. Tatlı bir rekabet içinde olun
  28. Önce iyice dinleyin sonra müdahale edin

İDEAL ENZİMLER NELERDİR?- WHAT IS AN IDEAL ENZYME COMPLEX?

İDEAL BİR PROTEOLİTİK ENZİM KOMPLEKSİNDE BULUNMASI GEREKEN BİLEŞENLER –

İDEAL COMPOSITION OF A PROTEOLYTIC ENZYME COMPLEX.

Vücudumuza aldığımız protein, karbonhidrat ve yağların DNA kodlarımızda öngörüldüğü şekilde kullanımı için gerekli olan başlıca proteolitik enzimler ve mineral maddeler aşağıda verilmiştir.

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STRESİN İLACI GÜLMEKTİR/THE LAUGHTER IS THE BEST MEDICINE FOR STRESS

Laughter is the Best Medicine

The Health Benefits of Humor and Laughter

 

Humor & Laughter: Health Benefits & Online Sources

Humor is infectious. The sound of roaring laughter is far more contagious than any cough, sniffle, or sneeze. When laughter is shared, it binds people together and increases happiness and intimacy. Laughter also triggers healthy physical changes in the body. Humor and laughter strengthen your immune system, boost your energy, diminish pain, and protect you from the damaging effects of stress. Best of all, this priceless medicine is fun, free, and easy to use

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Laughter is a powerful antidote to stress, pain, and conflict. Nothing works faster or more dependably to bring your mind and body back into balance than a good laugh. Humor lightens your burdens, inspires hopes, connects you to others, and keeps you grounded, focused, and alert.

 

With so much power to heal and renew, the ability to laugh easily and frequently is a tremendous resource for surmounting problems, enhancing your relationships, and supporting both physical and emotional health.

 Laughter is good for your health

Laughter relaxes the whole body. A good, hearty laugh relieves physical tension and stress, leaving your muscles relaxed for up to 45 minutes after.

Laughter boosts the immune system. Laughter decreases stress hormones and increases immune cells and infection-fighting antibodies, thus improving your resistance to disease.

Laughter triggers the release of endorphins, the body’s natural feel-good chemicals. Endorphins promote an overall sense of well-being and can even temporarily relieve pain.

Laughter protects the heart. Laughter improves the function of blood vessels and increases blood flow, which can help protect you against a heart attack and other cardiovascular problems.

The Benefits of Laughter

Physical Health Benefits:

Boosts immunity

Lowers stress hormones

Decreases pain

Relaxes your muscles

Prevents heart disease

Mental Health Benefits:

Adds joy and zest to life

Eases anxiety and fear

Relieves stress

Improves mood

Enhances resilience

Social Benefits:

Strengthens relationships

Attracts others to us

Enhances teamwork

Helps defuse conflict

Promotes group bonding

Laughter and humor help you stay emotionally healthy

Laughter makes you feel good. And the good feeling that you get when you laugh remains with you even after the laughter subsides. Humor helps you keep a positive, optimistic outlook through difficult situations, disappointments, and loss.

 

More than just a respite from sadness and pain, laughter gives you the courage and strength to find new sources of meaning and hope. Even in the most difficult of times, a laugh–or even simply a smile–can go a long way toward making you feel better. And laughter really is contagious—just hearing laughter primes your brain and readies you to smile and join in the fun.

 

The link between laughter and mental health

The link between laughter and mental health

Laughter dissolves distressing emotions. You can’t feel anxious, angry, or sad when you’re laughing.

Laughter helps you relax and recharge. It reduces stress and increases energy, enabling you to stay focused and accomplish more.

Humor shifts perspective, allowing you to see situations in a more realistic, less threatening light. A humorous perspective creates psychological distance, which can help you avoid feeling overwhelmed.

The social benefits of humor and laughter

Humor and playful communication strengthen our relationships by triggering positive feelings and fostering emotional connection. When we laugh with one another, a positive bond is created. This bond acts as a strong buffer against stress, disagreements, and disappointment.

 

Laughing with others is more powerful than laughing alone

Creating opportunities to laugh

Watch a funny movie or TV show.

Go to a comedy club.

Read the funny pages.

Seek out funny people.

Share a good joke or a funny story.

Check out your bookstore’s humor section.

Host game night with friends.

Play with a pet.

Go to a “laughter yoga” class.

Goof around with children.

Do something silly.

Make time for fun activities (e.g. bowling, miniature golfing, karaoke).

Shared laughter is one of the most effective tools for keeping relationships fresh and exciting. All emotional sharing builds strong and lasting relationship bonds, but sharing laughter and play also adds joy, vitality, and resilience. And humor is a powerful and effective way to heal resentments, disagreements, and hurts. Laughter unites people during difficult times.

 

Incorporating more humor and play into your daily interactions can improve the quality of your love relationships— as well as your connections with co-workers, family members, and friends. Using humor and laughter in relationships allows you to:

 

Be more spontaneous. Humor gets you out of your head and away from your troubles.

Let go of defensiveness. Laughter helps you forget judgments, criticisms, and doubts.

Release inhibitions. Your fear of holding back and holding on are set aside.

Express your true feelings. Deeply felt emotions are allowed to rise to the surface.

Bringing more humor and laughter into your life

Want more laughter in your life? Get a pet…

Therapeutic Benefits of Pets

Most of us have experienced the joy of playing with a furry friend, and pets are a rewarding way to bring more laughter and joy into your life. But did you know that having a pet is good for your mental and physical health? Studies show that pets can protect you depression, stress, and even heart disease.

Laughter is your birthright, a natural part of life that is innate and inborn.

Infants begin smiling during the first weeks of life and laugh out loud within months of being born. Even if you did not grow up in a household where laughter was a common sound, you can learn to laugh at any stage of life.

 

Begin by setting aside special times to seek out humor and laughter, as you might with working out, and build from there. Eventually, you’ll want to incorporate humor and laughter into the fabric of your life, finding it naturally in everything you do.

 

Here are some ways to start:

 

Smile. Smiling is the beginning of laughter. Like laughter, it’s contagious. Pioneers in “laugh therapy,” find it’s possible to laugh without even experiencing a funny event. The same holds for smiling. When you look at someone or see something even mildly pleasing, practice smiling.

Count your blessings. Literally make a list. The simple act of considering the good things in your life will distance you from negative thoughts that are a barrier to humor and laughter. When you’re in a state of sadness, you have further to travel to get to humor and laughter.

When you hear laughter, move toward it. Sometimes humor and laughter are private, a shared joke among a small group, but usually not. More often, people are very happy to share something funny because it gives them an opportunity to laugh again and feed off the humor you find in it. When you hear laughter, seek it out and ask, “What’s funny?”

Spend time with fun, playful people. These are people who laugh easily–both at themselves and at life’s absurdities–and who routinely find the humor in everyday events. Their playful point of view and laughter are contagious.

Bring humor into conversations. Ask people, “What’s the funniest thing that happened to you today? This week? In your life?”

Developing your sense of humor: Take yourself less seriously

One essential characteristic that helps us laugh is not taking ourselves too seriously. We’ve all known the classic tight-jawed sourpuss who takes everything with deathly seriousness and never laughs at anything. No fun there!

 

Some events are clearly sad and not occasions for laughter. But most events in life don’t carry an overwhelming sense of either sadness or delight. They fall into the gray zone of ordinary life–giving you the choice to laugh or not.

 

Ways to help yourself see the lighter side of life:

Laugh at yourself. Share your embarrassing moments. The best way to take yourself less seriously is to talk about times when you took yourself too seriously.

Attempt to laugh at situations rather than bemoan them. Look for the humor in a bad situation, and uncover the irony and absurdity of life. This will help improve your mood and the mood of those around you.

Surround yourself with reminders to lighten up. Keep a toy on your desk or in your car. Put up a funny poster in your office. Choose a computer screensaver that makes you laugh. Frame photos of you and your family or friends having fun.

Keep things in perspective. Many things in life are beyond your control—particularly the behavior of other people. While you might think taking the weight of the world on your shoulders is admirable, in the long run it’s unrealistic, unproductive, unhealthy, and even egotistical.

Deal with your stress. Stress is a major impediment to humor and laughter.

Pay attention to children and emulate them. They are the experts on playing, taking life lightly, and laughing.

Checklist for lightening up

When you find yourself taken over by what seems to be a horrible problem, ask these questions:

Is it really worth getting upset over?

Is it worth upsetting others?

Is it that important?

Is it that bad?

Is the situation irreparable?

Is it really your problem?

Using humor and play to overcome challenges and enhance your life

The ability to laugh, play, and have fun with others not only makes life more enjoyable but also helps you solve problems, connect with others, and be more creative. People who incorporate humor and play into their daily lives find that it renews them and all of their relationships.

 

Life brings challenges that can either get the best of you or become playthings for your imagination. When you “become the problem” and take yourself too seriously, it can be hard to think outside the box and find new solutions. But when you play with the problem, you can often transform it into an opportunity for creative learning.

 

Playing with problems seems to come naturally to children. When they are confused or afraid, they make their problems into a game, giving them a sense of control and an opportunity to experiment with new solutions. Interacting with others in playful ways helps you retain this creative ability.

 

Here are two examples of people who took everyday problems and turned them around through laughter and play:

 

Roy, a semi-retired businessman, was excited to finally have time to devote to golf, his favorite sport. But the more he played, the less he enjoyed himself. Although his game had improved dramatically, he got angry with himself over every mistake. Roy wisely realized that his golfing buddies affected his attitude, so he stopped playing with people who took the game too seriously. When he played with friends who focused more on having fun than on their scores, he was less critical of himself. Now golfing was as enjoyable as Roy hoped it would be. He scored better without working harder. And the brighter outlook he was getting from his companions and the game spread to other parts of his life, including his work.

 

Jane worked at home designing greeting cards, a job she used to love but now felt had become routine. Two little girls who loved to draw and paint lived next door. Eventually, Jane invited the girls in to play with all the art supplies she had. At first, she just watched, but in time she joined in. Laughing, coloring, and playing pretend with the little girls transformed Jane’s life. Not only did playing with them end her loneliness and mild boredom, it sparked her imagination and helped her artwork flourish. Best of all, it rekindled the playfulness and spark in Jane’s relationship with her husband.

 

As laughter, humor, and play become an integrated part of your life, your creativity will flourish and new discoveries for playing with friends, coworkers, acquaintances, and loved ones will occur to you daily. Humor takes you to a higher place where you can view the world from a more relaxed, positive, creative, joyful, and balanced perspective.

 

STRES SONRASI YENİLENMENİN YOLLARI/ TIPS FOR RECHARGING AND FINDING BALANCE AFTER STRESS

 

Tips for Recharging and Finding Balance

Caregiving Tips for Family Caregivers

The demands of caregiving can be overwhelming, especially if you feel you have little control over the situation or you’re in over your head. If the stress of caregiving is left unchecked, it can take a toll on your health, relationships, and state of mind—eventually leading to burnout. When you’re burned out, it’s tough to do anything, let alone look after someone else. That’s why making time to rest, relax, and recharge isn’t a luxury—it’s a necessity. Read on for tips on how to regain balance in your life.

Caregiver stress and burnout: What you need to know

Caring for a loved one can be very rewarding, but it also involves many stressors: changes in the family dynamic, household disruption, financial pressure, and the added workload. So is it any wonder that caregivers are some of the people most prone to burnout?

 

Caregiver stress can be particularly damaging, since it is typically a chronic, long-term challenge. You may face years or even decades of caregiving responsibilities. It can be particularly disheartening when there’s no hope that your family member will get better. Without adequate help and support, the stress of caregiving leaves you vulnerable to a wide range of physical and emotional problems, ranging from heart disease to depression.

 

When caregiver stress and burnout puts your own health at risk, it affects your ability to provide care. It hurts both you and the person you’re caring for. The key point is that caregivers need care too. Managing the stress levels in your life is just as important as making sure your family member gets to his doctor’s appointment or takes her medication on time.

 

Signs and symptoms of caregiver stress and burnout

Learning to recognize the signs of caregiver stress and burnout is the first step to dealing with the problem.

 

Common signs and symptoms of caregiver stress

Anxiety, depression, irritability

Feeling tired and run down

Difficulty sleeping

Overreacting to minor nuisances

New or worsening health problems

Trouble concentrating

Feeling increasingly resentful

Drinking, smoking, or eating more

Neglecting responsibilities

Cutting back on leisure activities

Common signs and symptoms of caregiver burnout

You have much less energy than you used to

It seems like you catch every cold or flu that’s going around

You’re constantly exhausted, even after sleeping or taking a break

You neglect your own needs, either because you’re too busy or you don’t care anymore

Your life revolves around caregiving, but it gives you little satisfaction

You have trouble relaxing, even when help is available

You’re increasingly impatient and irritable with the person you’re caring for

You feel helpless and hopeless

Once you burn out, caregiving is no longer a healthy option for either you or the person you’re caring for. So it’s important to watch for the warning signs of caregiver burnout and take action right away when you recognize the problem.

 

Dealing with caregiver stress & burnout tip 1: Ask for help

Taking on all of the responsibilities of caregiving without regular breaks or assistance is a surefire recipe for burnout. Don’t try to do it all alone. Look into respite care. Or enlist friends and family who live near you to run errands, bring a hot meal, or “baby-sit” the care receiver so you can take a well-deserved break.

 

Tips for getting the caregiving help you need

Speak up. Don’t expect friends and family members to automatically know what you need or how you’re feeling. Be up front about what’s going on with you and the person you’re caring for. If you have concerns or thoughts about how to improve the situation, express them—even if you’re unsure how they’ll be received. Get a dialogue going.

Spread the responsibility. Try to get as many family members involved as possible. Even someone who lives far away can help. You may also want to divide up caregiving tasks. One person can take care of medical responsibilities, another with finances and bills, and another with groceries and errands, for example.

Set up a regular check-in. Ask a family member, friend, or volunteer from your church or senior center to call you on a set basis (every day, weekly, or how ever often you think you need it). This person can help you spread status updates and coordinate with other family members.

Say “yes” when someone offers assistance. Don’t be shy about accepting help. Let them feel good about supporting you. It’s smart to have a list ready of small tasks that others could easily take care of, such as picking up groceries or driving your loved one to an appointment.

Be willing to relinquish some control. Delegating is one thing. Trying to control every aspect of care is another. People will be less likely to help if you micromanage, give orders, or insist on doing things your way.

Dealing with caregiver stress & burnout tip 2: Give yourself a break

As a busy caregiver, leisure time may seem like an impossible luxury. But you owe it to yourself—as well as to the person you’re caring for—to carve it into your schedule. Give yourself permission to rest and to do things that you enjoy on a daily basis. You will be a better caregiver for it.

 

There’s a difference between being busy and being productive. If you’re not regularly taking time-off to de-stress and recharge your batteries, you’ll end up getting less done in the long run. After a break, you should feel more energetic and focused, so you’ll quickly make up for your relaxation time.

 

Set aside a minimum of 30 minutes every day for yourself. Do whatever you enjoy, whether it’s reading, working in the garden, tinkering in your workshop, knitting, playing with the dogs, or watching the game.

Find ways to pamper yourself. Small luxuries can go a long way in relieving stress and boosting your spirits. Light candles and take a long bath. Ask your hubby for a back rub. Get a manicure. Buy fresh flowers for the house. Or whatever makes you feel special.

Make yourself laugh. Laughter is an excellent antidote to stress—and a little goes a long way. Read a funny book, watch a comedy, or call a friend who makes you laugh. And whenever you can, try to find the humor in everyday situations.

Get out of the house. Seek out friends and family to step in with caregiving so you can have some time away from the home.

Visit with friends. If it is difficult to leave the house, invite friends over to visit with you over coffee, tea, or dinner. It’s important that you interact with others.

Dealing with caregiver stress & burnout tip 3: Practice acceptance

When faced with the unfairness of a loved one’s illness or the burden of caregiving, there’s often a need to make sense of the situation and ask “Why?” But you can spend a tremendous amount of energy dwelling on things you can’t change and for which there are no clear answers. And at the end of the day, you won’t feel any better.

 

Try to avoid the emotional trap of feeling sorry for yourself or searching for someone to blame. Focus instead on accepting the situation and looking for ways it can help you grown as a person. As the saying goes, “What doesn’t kill us makes us stronger.”

 

Focus on the things you can control. You can’t wish your mother’s cancer away or force your brother to help out more. Rather than stressing out over things you can’t control, focus on the way you choose to react to problems.

Find the silver lining. Think about the ways caregiving has made you stronger or how it’s brought you closer to person you’re taking care of or to other family members. Think about how caregiving allows you to give back and show your love.

Share your feelings. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the situation. Talk to a friend or therapist about what you’re going through as a family caregiver.

Avoid tunnel vision. Don’t let caregiving take over your whole life. It’s easier to accept a difficult situation when there are other areas of your life that are rewarding. Invest in things that give you meaning and purpose—whether it’s your family, church, a favorite hobby, or your career.

Dealing with caregiver stress & burnout tip 4: Take care of your health

Think of your body like a car. With the right fuel and proper maintenance, it will run reliably and well. Neglect its upkeep and it will start to give you trouble. Don’t add to the stress of your caregiving situation with avoidable health woes.

 

Keep on top of your doctor visits. It’s easy to forget about your own health when you’re busy with a loved one’s care. Don’t skip check-ups or medical appointments. You need to be healthy in order to take good care of your family member.

Exercise. When you’re stressed and tired, the last thing you feel like doing is exercising. But you’ll feel better afterwards. Exercise is a powerful stress reliever and mood enhancer. Aim for a minimum of 30 minutes on most days. When you exercise regularly, you’ll also find it boosts your energy level and helps you fight fatigue.

Meditate. A daily relaxation or meditation practice can help you relieve stress and boost feelings of joy and well-being. Try yoga, deep breathing, progressive muscle relaxation, or mindfulness meditation. Even a few minutes in the middle of an overwhelming day can help you feel more centered.

Eat well. Nourish your body with fresh fruit, vegetables, whole grains, beans, lean protein, and healthy fats such as nuts and olive oil. Unlike sugar and caffeine—which provide a quick pick-me-up and an even quicker crash—these foods will fuel you with steady energy.

Don’t skimp on sleep. Cutting back on time in bed is counterproductive—at least if your goal is to get more done. Most people need more sleep than they think they do (8 hours is the norm). When you get less, your mood, energy, productivity, and ability to handle stress will suffer.

Dealing with caregiver stress & burnout tip 5: Join a support group

A caregiver support group is a great way to share your troubles and find people who are going through the same experiences that you are living each day. If you can’t leave the house, many Internet groups are also available.

 

In most support groups, you’ll talk about your problems and listen to others talk; you’ll not only get help, but you’ll also be able to help others. Most important, you’ll find out that you’re not alone. You’ll feel better knowing that other people are in the same situation, and their knowledge can be invaluable, especially if they’re caring for someone with the same illness as you are.

 

Local vs. Online Support Groups for Caregivers

Local support groups:

People live near each other and meet in a given place each week or month.

You get face-to-face contact and a chance to make new friends who live near you.

The meetings get you out of the house, get you moving provide a social outlet, and reduce feelings of isolation.

Meetings are at a set time. You will need to attend them regularly to get the full benefit of the group.

Since the people in the support group are from your area, they’ll be more familiar with local resources and issues.

Online support groups:

People are from all over the world and have similar interests or problems.

You meet online, through email lists, websites, message boards, or social media.

You can get support without leaving your house, which is good for people with limited mobility or transportation problems.

You can access the group whenever it’s convenient for you or when you need help most.

If your problem is very unusual—a rare disease, for example—there may not be enough people for a local group, but there will always be enough people online.

To find a community support group, check the yellow pages, ask your doctor or hospital, or call a local organization that deals with the health problem you would like to address in a support group. To find an Internet support group, visit the website of an organization dedicated to the problem

 

STRESİN SİZİ TÖRPÜLEYEREK BİTİRMESİNE İZİN VERMEYİNİZ/PREVENT THE STRESS TO BURN OUT YOU

Burnout Signs and Symptoms of the Stress

If constant stress has you feeling disillusioned, helpless, and completely worn out, you may be suffering from burnout. When you’re burned out, problems seem insurmountable, everything looks bleak, and it’s difficult to muster up the energy to care—let alone do something about your situation. The unhappiness and detachment burnout causes can threaten your job, your relationships, and your health. But burnout can be healed. You can regain your balance by reassessing priorities, making time for yourself, and seeking support.

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Burnout is a state of emotional, mental, and physical exhaustion caused by excessive and prolonged stress. It occurs when you feel overwhelmed and unable to meet constant demands. As the stress continues, you begin to lose the interest or motivation that led you to take on a certain role in the first place.

 

Burnout reduces your productivity and saps your energy, leaving you feeling increasingly helpless, hopeless, cynical, and resentful. Eventually, you may feel like you have nothing more to give.

 

Most of us have days when we feel bored, overloaded, or unappreciated; when the dozen balls we keep in the air aren’t noticed, let alone rewarded; when dragging ourselves out of bed requires the determination of Hercules. If you feel like this most of the time, however, you may be flirting with burnout.

 You may be on the road to burnout if:

Every day is a bad day.

Caring about your work or home life seems like a total waste of energy.

You’re exhausted all the time.

The majority of your day is spent on tasks you find either mind-numbingly dull or overwhelming.

You feel like nothing you do makes a difference or is appreciated.

The negative effects of burnout spill over into every area of life—including your home and social life. Burnout can also cause long-term changes to your body that make you vulnerable to illnesses like colds and flu. Because of its many consequences, it’s important to deal with burnout right away.

 

Dealing with Burnout: The “Three R” Approach

Recognize – Watch for the warning signs of burnout

Reverse – Undo the damage by managing stress and seeking support

Resilience – Build your resilience to stress by taking care of your physical and emotional health

The difference between stress and burnout

Burnout may be the result of unrelenting stress, but it isn’t the same as too much stress. Stress, by and large, involves too much: too many pressures that demand too much of you physically and psychologically. Stressed people can still imagine, though, that if they can just get everything under control, they’ll feel better.

 

Burnout, on the other hand, is about not enough. Being burned out means feeling empty, devoid of motivation, and beyond caring. People experiencing burnout often don’t see any hope of positive change in their situations. If excessive stress is like drowning in responsibilities, burnout is being all dried up. One other difference between stress and burnout: While you’re usually aware of being under a lot of stress, you don’t always notice burnout when it happens.

 

Stress vs. Burnout

Stress

Burnout

Characterized by overengagement

Characterized by disengagement

Emotions are overreactive

Emotions are blunted

Produces urgency and hyperactivity

Produces helplessness and hopelessness

Loss of energy

Loss of motivation, ideals, and hope

Leads to anxiety disorders

Leads to detachment and depression

Primary damage is physical

Primary damage is emotional

May kill you prematurely

May make life seem not worth living

Source:Stress and Burnout in Ministry

Causes of burnout

There are many causes of burnout. In many cases, burnout stems from your job. But anyone who feels overworked and undervalued is at risk for burnout—from the hardworking office worker who hasn’t had a vacation or a raise in two years to the frazzled stay-at-home mom struggling with the heavy responsibility of taking care of three kids, the housework, and her aging father.

 

But burnout is not caused solely by stressful work or too many responsibilities. Other factors contribute to burnout, including your lifestyle and certain personality traits. What you do in your downtime and how you look at the world can play just as big of a role in causing burnout as work or home demands.         

 

Work-related causes of burnout

Feeling like you have little or no control over your work

Lack of recognition or rewards for good work

Unclear or overly demanding job expectations

Doing work that’s monotonous or unchallenging

Working in a chaotic or high-pressure environment

Lifestyle causes of burnout

Working too much, without enough time for relaxing and socializing

Being expected to be too many things to too many people

Taking on too many responsibilities, without enough help from others

Not getting enough sleep

Lack of close, supportive relationships

Personality traits can contribute to burnout

Perfectionistic tendencies; nothing is ever good enough

Pessimistic view of yourself and the world

The need to be in control; reluctance to delegate to others

High-achieving, Type A personality

Warning signs and symptoms of burnout

Burnout is a gradual process that occurs over an extended period of time. It doesn’t happen overnight, but it can creep up on you if you’re not paying attention to the warning signals. The signs and symptoms of burnout are subtle at first, but they get worse and worse as time goes on.

 

Think of the early symptoms of burnout as warning signs or red flags that something is wrong that needs to be addressed. If you pay attention to these early warning signs, you can prevent a major breakdown. If you ignore them, you’ll eventually burn out.

 

Physical signs and symptoms of burnout

Feeling tired and drained most of the time

Lowered immunity, feeling sick a lot

Frequent headaches, back pain, muscle aches

Change in appetite or sleep habits

Emotional signs and symptoms of burnout

Sense of failure and self-doubt

Feeling helpless, trapped, and defeated

Detachment, feeling alone in the world

Loss of motivation

Increasingly cynical and negative outlook

Decreased satisfaction and sense of accomplishment

Behavioral signs and symptoms of burnout

Withdrawing from responsibilities

Isolating yourself from others

Procrastinating, taking longer to get things done

Using food, drugs, or alcohol to cope

Taking out your frustrations on others

Skipping work or coming in late and leaving early

Preventing burnout

Learn how emotions can reduce stress

 

Watch 3-min. video: Developing emotional awareness

 

If you recognize the warning signs of impending burnout in yourself, remember that it will only get worse if you leave it alone. But if you take steps to get your life back into balance, you can prevent burnout from becoming a full-blown breakdown.

 

Burnout prevention tips

Start the day with a relaxing ritual. Rather than jumping out of bed as soon as you wake up, spend at least fifteen minutes meditating, writing in your journal, doing gentle stretches, or reading something that inspires you.

Adopt healthy eating, exercising, and sleeping habits. When you eat right, engage in regular physical activity, and get plenty of rest, you have the energy and resilience to deal with life’s hassles and demands.

Set boundaries. Don’t overextend yourself. Learn how to say “no” to requests on your time. If you find this difficult, remind yourself that saying “no” allows you to say “yes” to the things that you truly want to do.

Take a daily break from technology. Set a time each day when you completely disconnect. Put away your laptop, turn off your phone, and stop checking email.

Nourish your creative side. Creativity is a powerful antidote to burnout. Try something new, start a fun project, or resume a favorite hobby. Choose activities that have nothing to do with work.

Learn how to manage stress. When you’re on the road to burnout, you may feel helpless. But you have a lot more control over stress than you may think. Learning how to manage stress can help you regain your balance.

Recovering from burnout

Sometimes it’s too late to prevent burnout—you’re already past the breaking point. If that’s the case, it’s important to take your burnout very seriously. Trying to push through the exhaustion and continue as you have been will only cause further emotional and physical damage.

 

While the tips for preventing burnout are still helpful at this stage, recovery requires additional steps.

 

Burnout recovery strategy #1: Slow down

When you’ve reached the end stage of burnout, adjusting your attitude or looking after your health isn’t going to solve the problem. You need to force yourself to slow down or take a break. Cut back whatever commitments and activities you can. Give yourself time to rest, reflect, and heal.

 

Burnout recovery strategy #2: Get support

When you’re burned out, the natural tendency is to protect what little energy you have left by isolating yourself. But your friends and family are more important than ever during difficult times. Turn to your loved ones for support. Simply sharing your feelings with another person can relieve some of the burden.

 

Burnout recovery strategy #3: Reevaluate your goals and priorities

Burnout is an undeniable sign that something important in your life is not working. Take time to think about your hopes, goals, and dreams. Are you neglecting something that is truly important to you? Burnout can be an opportunity to rediscover what really makes you happy and to change course accordingly.

 

Recovering from burnout: Acknowledge your losses

Burnout brings with it many losses, which can often go unrecognized. Unrecognized losses trap a lot of your energy. It takes a tremendous amount of emotional control to keep yourself from feeling the pain of these losses. When you recognize these losses and allow yourself to grieve them, you release that trapped energy and open yourself to healing.

Loss of the idealism or dream with which you entered your career

Loss of the role or identity that originally came with your job

Loss of physical and emotional energy

Loss of friends, fun, and sense of community

Loss of esteem, self-worth, and sense of control and mastery

Loss of joy, meaning and purpose that make work – and life – worthwhile

Source: Keeping the Fire by Ruth Luban

Coping with job burnout

The most effective way to combat job burnout is to quit doing what you’re doing and do something else, whether that means changing jobs or changing careers. But if that isn’t an option for you, there are still things you can do to improve your situation, or at least your state of mind.

 

Actively address problems. Take a proactive rather than a passive approach to issues in your workplace, including stress at work. You’ll feel less helpless if you assert yourself and express your needs. If you don’t have the authority or resources to solve the problem, talk to a superior.

Clarify your job description. Ask your boss for an updated description of your job duties and responsibilities. Point out things you’re expected to do that are not part of your job description and gain a little leverage by showing that you’ve been putting in work over and above the parameters of your job.

Ask for new duties. If you’ve been doing the exact same work for a long time, ask to try something new: a different grade level, a different sales territory, a different machine.

Take time off. If burnout seems inevitable, take a complete break from work. Go on vacation, use up your sick days, ask for a temporary leave-of-absence—anything to remove yourself from the situation. Use the time away to recharge your batteries and take perspective.

 

WHAT IS SYMPTOMS AND SIGNS OF MY STRESS AND ANXIETY AND HOW TO HANDLE WITH IT/ STRES VE ENDİŞELERİMİN BELİRTİLERİ VE SEBEPLERİ NEDİR VE NASIL BAŞA ÇIKABİLİRİM?

 

Stress Symptoms, Signs and Causes

The Effects of Stress Overload and What You Can Do About It

Stress: Signs and Symptoms, Causes and Effects

Modern life is full of hassles, deadlines, frustrations, and demands. For many people, stress is so commonplace that it has become a way of life. Stress isn’t always bad. In small doses, it can help you perform under pressure and motivate you to do your best. But when you’re constantly running in emergency mode, your mind and body pay the price. You can protect yourself by recognizing the signs and symptoms of stress and taking steps to reduce its harmful effects.

 

The Body’s Stress Response

The Body’s Stress ResponseWhen you perceive a threat, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol. These hormones rouse the body for emergency action.

 

Your heart pounds faster, muscles tighten, blood pressure rises, breath quickens, and your senses become sharper. These physical changes increase your strength and stamina, speed your reaction time, and enhance your focus—preparing you to either fight or flee from the danger at hand.

 

Stress is a normal physical response to events that make you feel threatened or upset your balance in some way. When you sense danger—whether it’s real or imagined—the body’s defenses kick into high gear in a rapid, automatic process known as the “fight-or-flight” reaction, or the stress response.

 

The stress response is the body’s way of protecting you. When working properly, it helps you stay focused, energetic, and alert. In emergency situations, stress can save your life—giving you extra strength to defend yourself, for example, or spurring you to slam on the brakes to avoid an accident.

 

The stress response also helps you rise to meet challenges. Stress is what keeps you on your toes during a presentation at work, sharpens your concentration when you’re attempting the game-winning free throw, or drives you to study for an exam when you’d rather be watching TV.

 

But beyond a certain point, stress stops being helpful and starts causing major damage to your health, your mood, your productivity, your relationships, and your quality of life.

 

How do you respond to stress?

It’s important to learn how to recognize when your stress levels are out of control. The most dangerous thing about stress is how easily it can creep up on you. You get used to it. It starts to feels familiar even normal. You don’t notice how much it’s affecting you, even as it takes a heavy toll.

The signs and symptoms of stress overload can be almost anything. Stress affects the mind, body, and behavior in many ways, and everyone experiences stress differently.

 

Stress doesn’t always look stressful

Psychologist Connie Lillas uses a driving analogy to describe the three most common ways people respond when they’re overwhelmed by stress:

 

Foot on the gas – An angry or agitated stress response. You’re heated, keyed up, overly emotional, and unable to sit still.

Foot on the brake – A withdrawn or depressed stress response. You shut down, space out, and show very little energy or emotion.

Foot on both – A tense and frozen stress response. You “freeze” under pressure and can’t do anything. You look paralyzed, but under the surface you’re extremely agitated.

Signs and symptoms of stress overload

The following table lists some of the common warning signs and symptoms of stress. The more signs and symptoms you notice in yourself, the closer you may be to stress overload.

 

Stress Warning Signs and Symptoms

Cognitive Symptoms     Emotional Symptoms

Memory problems

Inability to concentrate

Poor judgment

Seeing only the negative

Anxious or racing thoughts

Constant worrying

Moodiness

Irritability or short temper

Agitation, inability to relax

Feeling overwhelmed

Sense of loneliness and isolation

Depression or general unhappiness

Physical Symptoms        Behavioral Symptoms

Aches and pains

Diarrhea or constipation

Nausea, dizziness

Chest pain, rapid heartbeat

Loss of sex drive

Frequent colds

Eating more or less

Sleeping too much or too little

Isolating yourself from others

Procrastinating or neglecting responsibilities

Using alcohol, cigarettes, or drugs to relax

Nervous habits (e.g. nail biting, pacing)

Keep in mind that the signs and symptoms of stress can also be caused by other psychological and medical problems. If you’re experiencing any of the warning signs of stress, it’s important to see a doctor for a full evaluation. Your doctor can help you determine whether or not your symptoms are stress-related.

 

How much stress is too much?

Because of the widespread damage stress can cause, it’s important to know your own limit. But just how much stress is “too much” differs from person to person. Some people roll with the punches, while others crumble at the slightest obstacle or frustration. Some people even seem to thrive on the excitement and challenge of a high-stress lifestyle.

 

Your ability to tolerate stress depends on many factors, including the quality of your relationships, your general outlook on life, your emotional intelligence, and genetics.

 

Things that influence your stress tolerance level

Your support network – A strong network of supportive friends and family members is an enormous buffer against life’s stressors. On the flip side, the more lonely and isolated you are, the greater your vulnerability to stress.

Your sense of control – If you have confidence in yourself and your ability to influence events and persevere through challenges, it’s easier to take stress in stride. People who are vulnerable to stress tend to feel like things are out of their control.

Your attitude and outlook – Stress-hardy people have an optimistic attitude. They tend to embrace challenges, have a strong sense of humor, accept that change is a part of life, and believe in a higher power or purpose.

Your ability to deal with your emotions – You’re extremely vulnerable to stress if you don’t know how to calm and soothe yourself when you’re feeling sad, angry, or afraid. The ability to bring your emotions into balance helps you bounce back from adversity.

Your knowledge and preparation – The more you know about a stressful situation, including how long it will last and what to expect, the easier it is to cope. For example, if you go into surgery with a realistic picture of what to expect post-op, a painful recovery will be less traumatic than if you were expecting to bounce back immediately.

Am I in control of stress, or is stress controlling me?

When I feel agitated, do I know how to quickly calm and soothe myself?

Can I easily let go of my anger?

Can I turn to others at work to help me calm down and feel better?

When I come home at night, do I walk in the door feeling alert and relaxed?

Am I seldom distracted or moody?

Am I able to recognize upsets that others seem to be experiencing?

Do I easily turn to friends or family members for a calming influence?

When my energy is low, do I know how to boost it?

Causes of stress

The situations and pressures that cause stress are known as stressors. We usually think of stressors as being negative, such as an exhausting work schedule or a rocky relationship. However, anything that puts high demands on you or forces you to adjust can be stressful. This includes positive events such as getting married, buying a house, going to college, or receiving a promotion.

 

What causes stress depends, at least in part, on your perception of it. Something that’s stressful to you may not faze someone else; they may even enjoy it. For example, your morning commute may make you anxious and tense because you worry that traffic will make you late. Others, however, may find the trip relaxing because they allow more than enough time and enjoy listening to music while they drive.

 

Common external causes of stress

Major life changes

Work

Relationship difficulties

Financial problems

Being too busy

Children and family

Common internal causes of stress

Not all stress is caused by external factors. Stress can also be self-generated:

 

Inability to accept uncertainty

Pessimism

Negative self-talk

Unrealistic expectations

Perfectionism

Lack of assertiveness

What’s stressful for you?

What’s stressful for you may be quite different from what’s stressful to someone else. For example:

Karen is terrified of getting up in front of people to perform or speak, while her best friend lives for the spotlight.

Phil thrives under pressure and performs best when he has a tight deadline, while his co-worker, Matt, shuts down when work demands escalate.

Anita enjoys helping her elderly parents. Her sister, Constance, helps out as well but finds the demands of caretaking very stressful.

Richard doesn’t hesitate to send food back or complain about bad service when eating out, while his wife, Miranda, finds it much too stressful to complain.

Effects of chronic stress

The body doesn’t distinguish between physical and psychological threats. When you’re stressed over a busy schedule, an argument with a friend, a traffic jam, or a mountain of bills, your body reacts just as strongly as if you were facing a life-or-death situation. If you have a lot of responsibilities and worries, your emergency stress response may be “on” most of the time. The more your body’s stress system is activated, the harder it is to shut off.

 

Long-term exposure to stress can lead to serious health problems. Chronic stress disrupts nearly every system in your body. It can raise blood pressure, suppress the immune system, increase the risk of heart attack and stroke, contribute to infertility, and speed up the aging process. Long-term stress can even rewire the brain, leaving you more vulnerable to anxiety and depression.

 

Many health problems are caused or exacerbated by stress, including:

Pain of any kind

Heart disease

Digestive problems

Sleep problems

Depression

Obesity

Autoimmune diseases

Skin conditions, such as eczema

Dealing with stress and its symptoms

While unchecked stress is undeniably damaging, there are many things you can do to reduce its impact and cope with symptoms.

 

Learn how to manage stress

You may feel like the stress in your life is out of your control, but you can always control the way you respond. Managing stress is all about taking charge: taking charge of your thoughts, your emotions, your schedule, your environment, and the way you deal with problems. Stress management involves changing the stressful situation when you can, changing your reaction when you can’t, taking care of yourself, and making time for rest and relaxation.

 

Learn how to relax

You can’t completely eliminate stress from your life, but you can control how much it affects you. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response, a state of restfulness that is the opposite of the stress response. When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. They also increase your ability to stay calm and collected under pressure.

 

Learn quick stress relief

Learn about changes you can make in responding to stress

Everybody has the power to reduce the impact of stress as it’s happening in that moment. With practice, you can learn to spot stressors and stay in control when the pressure builds. Sensory stress-busting techniques give you a powerful tool for staying clear-headed and in control in the middle of stressful situations. They give you the confidence to face challenges, knowing that you have the ability to rapidly bring yourself back into balance.