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Stacey Billups, LMSW AAWP Advisory Board Member
Stress vs. Burnout Stress: Stress is a physical and psychological response to internal and external factors that make us feel overwhelmed. Some common symptoms of stress include:
If these symptoms are not addressed, they can lead to more significant health problems or an increased likelihood of burnout. Burnout: Burnout is the state of physical, emotional, and mental exhaustion where we have no more to give. It can be caused by an overly stressful environment, a perception of a lack of control, insufficient sleep, too many roles and responsibilities, and personality factors such as perfectionism, overachievement, and rigidity. Approaching Self-Care To avoid burnout and other symptoms of stress, the African American Wellness Project a national nonprofit that works to address health disparities in the African American community, recommends incorporating self-care into your health regimen. The Oxford Dictionary defines self-care as the practice of acting to “preserve or improve one’s health, well-being, and happiness,” particularly during periods of stress. The goal of self-care should be two-fold:
Creating a Self-Care Plan Start small: Begin with 1-3 minutes of breathwork, imagery, or meditation. Identify one goal in each of the Five Life Pillars: It can be helpful to approach creating a self-care plan around five significant areas of life, sometimes referred to as the Five Life Pillars:
Identify barriers: Consider the possible challenges you may face when you begin your self-care journey. Thinking about potential obstacles in advance can help you avoid pitfalls. Track your progress: Make time to write down your progress. You can use your phone's calendar to jot down notes. Re-assess and reflect: Adjust your plan as needed. If you struggle to stick with your self-care plan, you may need to simplify it or change your approach to one of your goals. Consistency is key, so it's essential to have doable practices in your plan. Prioritize: It can be easy to disregard your plan when the world's demands are overwhelming you. However, it's crucial to prioritize self-care. If you don’t prioritize yourself, you cannot show up fully for others. Self-care is an act of kindness to yourself and those you care for. Practice self-compassion: In contrast to harsh self-criticism, which undermines motivation by seeing ourselves as the problem, self-compassion practices encourage feelings of safety and nurturing. They increase oxytocin and opiates (feel-good hormones), reducing stress and fostering better mental health. So, practice being kind to yourself; it's literally good for your health! Connect With Us Stay updated on AAWP's latest initiatives and resources by following us on social media:
For more health resources, visit our website at aawellnessproject.org.
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