Battling burnout | Recover from Fatigue, Overcome Brain Fog, Stress relief

• 14. 3 steps to recover from fatigue and brain fog without setbacks

  Do you want to do things, but get setbacks every time you try? Recovering from fatigue and brain fog is a balancing act. On the one hand, you have to allow time for recovery and not do too much. On the other hand, too much restriction becomes a confirmation for the brain that your illness is dangerous, which increases stress and increases symptoms. So how should you do it? That's what I'm going to answer today.   Key takeaways: Let go of the demands for your optimal recovery. It's okay not to succeed in getting the perfect recovery. Plan your activities based on effort and make sure you get enough recovery between the intense activities. It's not dangerous to be stressed sometimes, as long as you take it easy before and after. Plan recovery in the form of active rest, passive rest and sleep.

  --------  

  13:15
• 13. Get back to the life you want with this simple method

  Do you find yourself trying to get back to your old life, trying different activities, but always get setbacks? Do your fatigue or brain fog get worse every time you do something? I’ve been there too, and there is a way to solve it. In today’s episode I’ll share how I went from not even being able to take part in a conversation or listen to a podcast, to getting back to a normal life again. This simple method will reset your brain, calm your nervous system and make it easier to do things, without setbacks, fatigue or brain fog.    Key takeaways: The brains fear of activities stresses itself and the nervous system. To reduce your symptoms you need to change your thoughts. This knowledge alone will have a calming effect on your brain.  Work with gradual exposure for getting back to activities. Small, small, tiny steps, one at the time. Try again and again.  Feeling stuck or pressured will increase symptoms. Always have an escape plan.   

  --------  

  9:16
• 12. Does Your Fatigue Making You Overeat? A Stress Perspective on Weight Loss

  The last couple of years before my burnout I was constantly hungry. I ate six times a day, and my portions were always bigger than everybody else’s. When I healed from my burnout. I didn’t only recover from fatigue. My nervous system could finally calm down and get back to normal. And so did my hunger. You might think that burnout is only exhaustion, but it is far more. In this episode I'll share how stress makes the nervous system make your hunger go bananas, and how to get it back to normal again. Key takeaways Weight loss is very seldom about self discipline, it's a complex mix of feelings, thoughts, and behaviors. Its a mix of biological signals, mental beliefs and your surroundings. You don't need to blame yourself, but you don't need to feel like a victim either. You can change this.  When the nervous system that's stuck in fight or flight, it will make your hunger go bananas. By reducing the stress and calming your nervous system you will automatically be less hungry.  Eating can be a way to handle stress and get a much needed break, calm down and get some stress relief. When you’ve gotten used to eating a lot, you've built a habit. It takes time and effort to realize you’re not hungry because of lack of food, but because of habit. You need to be aware of your eating patterns, and change your snack to other activities that give you a break, stress relief or whatever you need.

  --------  

  12:09
• 11. The Best Exercise to Reduce Nausea and Dizziness Caused by Fatigue

  Do you feel like the world is constantly tipping over? Maybe you experience constant dizziness or nausea? When I was mentally fatigued, those two symptoms persisted for months. Until I learned why I got them, that they weren’t dangerous and an exercise to get rid of them. In this episode, I’ll share why your nervous system and brain give you nausea and dizziness, and how you can ease it. Key takeaways The nausea and dizziness are not dangerous. They're caused by your brain and nervous system, interpreting situations in your life and your symptoms as dangerous.  Knowing they're not dangerous it will decrease the nausea and dizziness, while the fear of symptoms increases the symptoms. You can ease your nausea and dizziness by building new, neural pathways, stating that the symptoms aren't dangerous. You build new neural pathways by feeling your nausea and dizziness, describing it in a neutral way and reassuring your brain that they're not dangerous.

  --------  

  9:19
• 10. How to Workout Safe with Fatigue and Exhaustion

  Working out was an important part of my recovery. I ran, biked, weight trained, danced, skied and did Pilates. When I got burnt out, not working out was not an option.  Being outdoors and working out is a big part of who I am. I have worked as a group training instructor and personal trainer for 15 years. I moved to the mountains to be able to ski and bike more. But finding the balance of working out with fatigue wasn’t that easy.  In the beginning, I pushed myself a bit too hard, before I got the hang of it. In this episode I’m going to talk about working out as exhausted. How to do it without pushing yourself to hard but not be afraid of it either.   Key takeaways  Don't be afraid of working out or move while exhausted and fatigued. Your body will tell you when to stop. Don't pressure yourself. Pressure stresses the brain. High demands on training, weather it's to accomplish something, to look a certain way or to be healthy, stresses the brain. There is a difference between working out to get better at something or move just for the fun of it. Go for the fun of it. Movement out of joy calms the brain and nervous system. Adapt the movements and training after how exhausted and fatigued you are, and your level of fitness. In the first phase, when you can't do anything except sleep, do sleep. When you feel a bit better, start with slow, mindful movements like Pilates, yoga or walks. If you worked out a lot before your burnout, you could gradually get back to more intense workouts but keep them lighter and shorter than before. Don't stress out. There will be a time for intense workouts and personal records again if you want to. But right now, your focus should be healing, not your weight or muscles.  

  --------  

  11:58

Más podcasts de Salud y forma física

Podcasts a la moda de Salud y forma física

Acerca de Battling burnout | Recover from Fatigue, Overcome Brain Fog, Stress relief