Families and ...




Managing Time





The Teen Years





Reduction of Burnout

In today’s fast paced environment, individuals are more prone to burnout because the stress they have is unrelieved. Constant exposure to stress with no relaxation, leads to a condition that is more serious than stress. This condition is burnout.

Burnout is a feeling of total emotional exhaustion, a feeling of not caring for anybody and anything, and a feeling that your achievements do not really matter. If this sounds familiar, it is time to think seriously about your future and your goals. When a small vacation or break still leaves you feeling depressed, it is time to get new batteries for renewed life energy. Plan time to relax!

Exercise for Relaxation

Make sure you have a quiet place to do this exercise. Lie on your back or sit comfortably. Close your eyes. Begin by physically tensing the hand for 3-5 seconds and release quickly. Tell your hands to become heavy and warm. Continue with the rest of the body, progressing the tensing and relaxation exercise up to the forearm, upper arm, and shoulder. Then move the thought process to the foot region: include the foot, lower leg and upper leg.

Follow the same procedure for the other side of your body. Tense and relax the muscles of the hips and let the wave pass up from the abdomen to the chest. You may tense the back muscles, but it is not necessary to do the chest muscles. Finish the exercise, by telling your forehead to feel cool. Practice this drill for 15 to 20 minutes daily. With practice you will learn to attain deep muscle relaxation.

After this physical relaxation technique, add a mental relaxation process. Enter a calm state of mind and let all thoughts flow out from your head. If thoughts begin to enter, respond by saying "no" under your breath. Imagine a calm blue sky or other mental scenes that are calming to you. Try to see the color blue, which has been found to be calming. Listen to your breathing and follow each breath as you inhale and exhale. Always remind yourself to keep the muscles of the face, eyes and forehead loose and cool.

This technique requires a time period of at least 30 minutes. In this busy world, it is hard to part with these 30 minutes, but think about the amount of time you would actually lose if stress turns to sickness and mental tension. Thirty minutes will appear to be a small amount.

Return to Families and Stress