Top 5 Ways to Prevent a Burnout

Top 5 Ways to Prevent a Burnout

Stop the bad before it happens

So, last week I wrote about noticing the signs of burning out which is a threat we all face at this time of year. This week I am going to share tips on how to stop and/or prevent a burnout from happening. However, before I go into that I would like to address a common misconception.

Stress and burnout are not the same things. Stress is short term. It is an out of control feeling, but once the situation changes it lessens or goes away. Burnout extends over a longer period of time. It is the feeling meaningless and a disconnect in what you are doing. Basically, you are just going through the motions. Now that we know the difference let’s talk about how we can stop burnout:

1. Create a social contract with positive relationships

This can be done by investing more time in your closest relationships. You can become more sociable with your coworkers. This one is a biggie, limit your contact with negative people.

2. Reframe the way you look at work/school

Find the value in what you are doing. You are working for money to get something or going to school to obtain your career. Find balance in your life. If you have work and school and relationships to maintain like me than you need to find time for each and balance them all without spreading yourself too thin. Make friends at school/work to enjoy them more. Lastly, take some time off. If you simply can’t find balance, take a vacation.

3. Re-evaluate your priorities

Set boundaries in your life. Learn to say no when you know you simply don’t have the time. Nourish your creativity by trying something new or revisiting an old hobby. Take a daily break from technology and connect with the real world. Set aside some relaxation time for yoga or some mindful breathing to relax your senses. Lastly, get plenty of sleep. This is more important than we would like to admit and needs to be paid more attention to.

4. Make exercise a priority

Exercise releases chemicals in your body that can rejuvenate you to be more productive. Set aside 30 minutes a day to get in something as simple as a walk to get the blood flowing. Try rhythmic exercise, where you move both your arms and legs. It is a hugely effective way to lift your mood, increase energy, sharpen focus, and relax both the mind and body. To maximize stress relief, instead of continuing to focus on your thoughts, focus on your body and how it feels as you move.

5. Support your mood and energy levels by eating a healthy diet

First, you need to minimize your sugar and carb intake because these lead to the crashing feeling. Reduce your intake of foods that can adversely affect your mood, such as caffeine, trans fats, and foods with chemical preservatives or hormones. Eat more Omega 3-fatty acids to boost your mood. Avoid nicotine as this is a stimulant and increases your anxiety. Lastly, alcohol in moderation as this is only a temporary solution.

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65 Truths College Students Need to Hear Right Now

Truth every college student needs to hear.

1. The best memories are ones you actually can remember.

2. God isn’t going to ask you if you were in a top-tier sorority or fraternity at the gates.

3. You failed a test, not your life.

4. Numbers don’t define you.

5. That includes the number you see that is your grade.

6. Also, how much you weigh.

7. As well as if you are a “7/10” on a so-called “hot scale.”

8. Or if you can bench press 200 lbs. (@ all the guys at the gym, please chill.)

SEE ALSO: 7 Reminders Every College Student Needs To Hear Before The Semester Ends

9. Innocence is nothing to be ashamed of.

10. Neither are mistakes.

11. But learn from your mistakes. Mistakes can be lessons, which can be the biggest blessing.

12. Your metabolism isn’t what it used to be and that is okay.

13. You may not always understand what God is doing, but I promise He has a plan.

14. Every person you meet is battling their own struggles.

15. Life isn’t always great moments.

16. But you have to walk through the forest to get to the mountain top.

17. Your heart isn’t damaged. It is temporarily broken but it will be fixed.

18. However, the only one who can fix a broken heart is the one who created it.

19. So a cute boy or hot girl can’t put the pieces back together.

20. Neither can ice cream.

21. But ice cream can totally help.

22. Stop texting your ex. He/She is your ex for a reason.

23. Loving Jesus means loving people.

24. Loving Jesus also means loving the image of Him in the mirror you see.

25. Stop hiding your emotions. Stop crying in the bathroom or behind a locked door. You have people in your life who care about you.

26. Suicide is never the answer.

27. Breathe in, breathe out.

28. Do you feel your heart pump? Do you feel the air exiting your body? That is a sign you are here for a purpose. Your life is no mistake.

29. Just because you doubt, doesn’t mean you don’t believe in Jesus.

30. However, when walking on the water scares you, look to Jesus and keep your eyes on Him.

31. If you have the opportunity to go to school go. There are young girls around the world who would do anything to sit at the desk you are complaining about.

32. Don’t pick a career based on money.

33. However, I promise you can use any passion or gift to serve a purpose bigger than yourself if you allow yourself to give it to the One who gave it to you.

34. You don’t need pretty prayers to please God.

35. Talk to Him like you are talking to a friend.

36. Look for the good in everyone.

37. That includes the mean girl who no one likes. Chances are she is mean for a reason. Someone was once mean to her. Kill her with kindness.

38. Pray to have the Lord’s eyes. See people with love.

39. Try to have the Lord’s hands, always be reaching out to others.

40. Each morning, pray to have the Lord’s feet and go where He calls you.

41. It is a bad day, not a bad life.

SEE ALSO: What It's Like To Be A College Student In April

42. You don’t need a six-pack to find a man who loves you.

43. You need a spouse who will be able to look at you when you are 80, and wrinkly and maybe a little chunky, and you need him to love you then. If he loves you for your body and your hair, I promise he doesn’t actually love you. Looks fade, but love is eternal. Find someone who loves you like Jesus.

44. Do some squats.

45. But squat so you feel good about yourself, not to attract the opposite sex.

46. You are never too old to find a new hobby.

47. You were beautiful before someone told you.

48. If you don’t know if you are in relationship or not, leave. You deserve clarity, not insecurity.

49. You deserve friendships that are mutual.

50. The best Friday nights are spent with a puppy and food. It is okay to not always be social.

51. Stop worrying about whether your crush will text you back.

52. Stop over analyzing everything in general.

53. Pray for your future spouse.

54. However, also pray for your future bridesmaids/groomsmen. Some of the most influential people you may have in your life you may not have even met yet.

55. Storms bring strength.

56. And storms bring rainbows if you are patient and observant.

57. Stop Pinteresting your dream life and start living it.

58. The Bible is actually extremely relatable. Open it up. Read it.

59. Romans 8:28 “and we know God works for the good of those who love Him, who have been called according to His purpose.” God is on your team. He wants you to have moments of celebration. He has a purpose for you greater than your bad day.

60. Never forget what Jesus did for you on that cross. When he died for you, it was painful and brutal. It was ugly. It was love. Don’t let that truth ever become numb to you no matter how many times you have heard the story.

61. There is nothing wrong with carbs.

62. Study. And don’t wait for the night before.

63. Find someone who you can look up to.

64. Also, never forget that there is always someone looking up to you. Act like someone you would want your future children to be. Act in a way that reflects wisdom.

65. Smile more, you are loved by the one who hung the stars and painted the sea. He created puppies and carbs–yet still loves you more. That is something to celebrate.

College is tough and life is hard. You are going to have moments where all you want to do is celebrate life with your best friends, but you will also have moments where you just want to lock the door, ignore everyone, and have a good cry. Never forget that your worth comes from something greater than your Biology grade, and from Someone greater that the one who broke your heart.

You aren’t too cool for Christ in college. Christ is a necessity for you in your life. He can hold your hand during your heartbreaks and failures and celebrate with you when you get the text back or a passing grade in foreign language. He loves for you and cares for you more than your sorority or fraternity ever will.

So buy your books, do your homework, but never forget when you are walking to you 8:00 a.m. you regretfully signed up for, to look up. Look at the clouds and the sky and thank your creator that in a big big world with many beautiful things, He still loves our messy hearts even more. So this one is for the boys for the King. This life is for the One who laid down His life.

I promise college is more fun when you dance with your Savior. Follow His lead and let him take you on a journey where you can find your purpose. You may not know where you are going, but you do know who you are following.

So never forget that although classes may be hard, and your metabolism may be slowing down–God is still good. He turns our ashes into beauty and our trials into our testimony. Do life with your creator and I promise you that you will have more than you need.

Romans 8:28 “And we know God works for the good of those who love Him, who have been called according to His purpose.”

Check out my website for more articles on self-worth <3

Twitter: gracev96

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No, I'm Not Getting A Flu Shot

I'm not putting myself through the possible turmoil of getting a flu shot.


Every day on my way to class or work, I pass pharmacy after pharmacy advertising to "Come Get Your Flu Shot." I've also had several people ask me if I've gotten mine or if I will go get mine. The answer to both of those questions is a big fat NO.

Let me explain myself before people yell at me. First of all, I have had the flu shot once in my entire life. (before you flip out, yes I did get the important vaccinations as a child). And guess what? I've had the flu a grand total of twice in my life. The one year I got the flu shot I was a senior in high school and was required to get one due to the fact that I was shadowing at my local hospital.

Let me tell you, I have never (and I mean never) been more sick than I was in that one winter. I had some sort of cold, sinus issue, congestion, coughing, sore throat, and whatever else was going around throughout that entire winter.

Do you know how much it sucks to be sick for an entire season? A LOT. I was miserable all winter. My nose was raw. My head always hurt from congestion. I also distinctly remember my ribs feeling sore from coughing so much at one point. It was downright awful.

I also hate needles. And shots. And the possible side effects of the shot. I don't want my arm to be sore or to have flu-like symptoms for a week in order to ~potentially~ avoid getting the actual flu. And yeah maybe that makes me a baby, but I can live with that.

So no, I won't be getting my flu shot. And I'm sure that someone will read this and tell me I'm putting others at risk for catching the virus. But the thing is, I'm really not because of this little thing known as 'herd immunity.'

Herd immunity is a result of enough people in one setting being immune to a contagion that essentially all the members of the community are immune. This concept is typically an argument used by people who don't vaccinate their children (which isn't a legitimate reason for not vaccinating your child), but I'm going to use it my advantage. Given the fact that I've gotten the flu shot once in my life, and only ever had the flu twice, I'm going to continue to bank on herd immunity.

So y'all go get your flu shots. I'm going to sit this one out.

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