Category: CBT - Cognitive Behavioural Therapy

1. Burnout - do you know what to look for?

   Posted on 8:00am Thursday 8th Jun 2023

   

   Burnout is a state of emotional, physical, and mental exhaustion caused by prolonged stress and can affect anyone.  Burnout can impact your mental health and lead to depression, anxiety disorders and other serious conditions.  But how do you tell if you're experiencing it?  Here are five ways to tell if you might be experiencing burnout:

   1. Chronic Fatigue

   Do you feel tired all the time? Do you struggle getting out of bed in the morning? Chronic fatigue is one of the most common symptoms of burnout. It's not just about feeling sleepy; it's more like an overwhelming sense of exhaustion that doesn't go away even with rest.  You may spend the whole term just getting through until the next school holiday, desperate for that rest but even then that time away from the classroom doesn't seem to replenish you.  If y

   our fatigue seems unrelated to any underlying medical condition like sleep apnea or chronic fatigue syndrome and has been ongoing for weeks or months despite sleeping well each night then it may be related with burnout.

   2. Lack Of Motivation

   Do things that once excited you now seem tedious? Have tasks become mundane even when they were previously interesting? A lack of motivation is another sign that could indicate an individual is experiencing burnouts.There are moments where we lose interest in activities we once enjoyed due various reasons but if this continues over time then something serious than mere boredom should be considered as a possibility.

   3. Difficulty Concentrating

   Burnouts can disturb cognitive functions which leads us find concentration challenging.Even simple tasks require more effort,distractibility increases resulting in difficulty focusing on work.This often leads decreased productivity which further aggravates our mood.The brain finds itself unable comprehend information at the same pace as before which leads to frustration and agitation.

   4. Mood Swings

   Burnouts affect our behavior patterns leading us to have mood swings.We may find ourselves becoming more irritable,angry and anxious even when the situation does not warrant it.There are also instances of feeling down or depressed due to a lack of interest in daily activities that once brought joy leading us down a path of negativity.

   5. Feeling Detached From Work

   Over time, burnout can lead individuals become detached from their work.This means that they feel disconnected from projects they once enjoyed or colleagues with whom they found easy collaboration.The result is an environment where you no longer feel invested in your career journey resulting in negative outcomes such as low job satisfaction, decreased productivity etc.

   The Bottom Line

   If you're noticing any combination of these symptoms,it could be time take a step back and assess your mental health.Taking breaks, self-care routines such as exercise, meditation or therapy can help turn around the effects caused by burnout.Stress is common but managing it efficiently can prevent serious negative consequences.A healthy body needs both physical and mental well-being so if you suspect something isn't right seek assistance immediately.Speak with family,friends,colleagues who will support on this journey towards betterment .Don't let burnout rob you of your life!

    

2. What is a panic attack?

   Posted on 11:00am Wednesday 24th May 2023

   Have you ever felt like the walls were closing in on you? Like your heart was pounding and your breathing was accelerated without any real reason? You may be experiencing a panic attack. 

   Panic attacks happen when a person feels overwhelmed with intense anxiety and fear, and can cause physical symptoms such as sweating, a rapid heart rate, trembling, and shortness of breath. They can be terrifying and leave the person feeling completely out of control. Did you know that panic attacks are surprisingly common? Each year around 2-3% of the population will experience a panic attack and around 22% of people will experience one in their lifetime. But it’s important to remember that panic attacks are also treatable.  

   What Are the Symptoms of a Panic Attack? 

   If you're wondering what a panic attack is, it's an incredibly frightening experience that can have both physical and psychological symptoms. The symptoms may vary from person to person, but they generally include some or all of the following:
   

   • Rapid heart rate 

   • Difficulty breathing or feeling of smothering 

   • Chest pain or discomfort 

   • Dizziness or lightheadedness 

   • Feeling of detachment from oneself or their surroundings 

   • Sweating 

   • Trembling and shaking 

   • Fear of dying, losing control or going crazy. 

   These symptoms usually begin abruptly and without warning, and can peak in just a few minutes. Once the attack has reached its peak intensity, it typically subsides over the course of 10 minutes or longer. Some people may experience after effects, such as fatigue, irritability and difficulty concentrating. 

   What Causes Panic Attacks and Anxiety? 

   At some point in our lives, we may all feel anxious. Whether it's before an important event or due to a traumatic experience, feeling anxious can be a normal reaction. But when this sensation intensifies to an extreme level to the point of causing overwhelm or fear—that's when a panic attack can occur. 

   But what exactly causes these episodes? There can be many reasons you experience a panic attack, from stressful life events, hormonal changes, stimulants such as caffeine even some medications or drugs as some examples. It's important to note that everyone is different and that what causes a panic attack in one person may not necessarily affect another. Whatever the source of your anxiety may be, it's best to seek professional help if you experience any signs of a panic attack—such as difficulty breathing or chest pain—so you can find the right treatment that works best for you. 

   Why are panic attacks so problematic 

   Not only do panic attacks feel completely overwhelming and are be incredibly scary to experience but you may find yourself worrying about having a panic attack or changing your behavior to try and avoid them happening again. This can create more problems for you as you start to change your life more and more to avoid triggering an attack. This can lead to a vicious cycle, creating even more anxiety and if left unchecked you can end up in a place where panic attacks rule your life.  

   How to overcome panic attacks 

   There is no one-size fits all approach to overcoming panic attacks and you may need to try several approaches before you find something, or a combination of things that work for you.  The cognitive behavioural approach is a common and effective therapy tool that helps you to become more aware of your thinking patterns, and how they affect your behavior. It also helps you to identify any triggers, negative thought patterns, then replace them with more positive ones. This can help you control anxiety levels and reduce the frequency of your panic attacks, but very often just talking about your attacks in detail with someone can be incredibly useful. Mindfulness, breathing techniques and relaxation techniques can help reduce stress levels and anxiety – both of which can trigger a panic attack. Regular physical activity releases endorphins that help to reduce stress levels and lift your mood – both things that can help prevent panic attacks from occurring in the first place. Aim for at least 30 minutes of exercise each day or even better, spread out exercises throughout the whole day – even 10-minute workouts can make a difference!