Signs of Burn Out

Physical signs and symptoms of burnout

1. Feeling Tired
2. Frequent sickness
3. Aches and Pains including muscles and headaches
4. Change in eating- eating more or less
5. Change in sleeping- sleeping more or less

Emotional signs and symptoms of burnout

1. Feelings of worthlessness/hopelessness/helplessness
2. Loneliness
3. Loss of motivation
4. Cynical outlook

.

Behavioral signs and symptoms of burnout

1. Stepping down from responsibilities
2. Isolation
3. Procrastinating
4. Unhealthy coping skills: Alcohol, drugs, food
5. Easily angered
6. Change in schedule: coming to work late or leaving early

Please note that a lot of these symptoms can be like depression. If you have, had had, or suspect depression you should talk to your therapist, psychiatrist, primary care physician, or advanced practice provider. If you are unsure if you are feeling burn out or depression also reach out.

If you notice these signs or symptoms in a family member or coworker do not be afraid to check in with them, see how they are holding up. Sometimes some concern, a nice lunch, or a chat can go a long way. If you yourself have concerns, remember you are not alone and it is okay to seek help.

Signs and Symptoms referenced from Helpguide.org. Feel free to follow the link below for further information.

Burnout Prevention and Treatment

Social Work and Social Media

Everything on the internet is permanent, even if you delete content I am sure a determined person can find a place where the information is stored. This brings me to Social Media and Social Work. While I believe in the separation of my personal and professional life, I am not naïve enough to believe that client’s have not googled me. This is a solid reason in my choice to be mostly anonymous.

I have my profiles on other social media sites set that only friends can see most of my posts. To find people, I typically need to initiate the request. I also have my profile photos as generic as possible. Why is this important to me? I do not want my personal life to impact what my clients think of my work. My opinions and education have changed/developed in the past 12 years I have had social media; therefore, I would hate for something my teenage self-felt was true to be held against almost 30 year old professional me. My main concerns are my lack of grammar, spelling, and frustrations with the systems in Philadelphia Public School. While I still feel public school did me no favors, I can see those issues from a different prospective as an adult.

Additionally, I would eventually like to have children and I would like to shield my children from the work I do in the mental health field until they are old enough to understand what mental health is, what counseling is, and what social work is as a profession.

My recommendations for social media: Do have a presence and express yourself. Keep in mind that people can find you on social media and the internet. Decide what your privacy settings should look like for your peace of mind. Have policies, that reference your governing organization and local law, for social media and discuss them with your clients. Love your job but remember you are a person too and need to turn it off sometimes.

Sarah’s Favorite Podcasts 2021

1. Voices for Justice
2. Once upon a Crime
3. Hell and Gone

Honorable Mentions

Crime Junkie- I have issues with the writing ethics of this podcast. There are documented concerns of plagiarism. It seems like Audio Chuck is hiring journalists, writers, and is working to give credit to sources, but I still have concerns. At one point several years ago I paid for their patreon episodes but until they show more dedication to ethically sourcing info I will not pay them for their work.

Casefile- Casefile is the first podcast I started listening to. I continue to listen to this podcast but in 2021 I was looking to expand my horizons as far as content creators.

Current Binge: Murdaugh Murders

Posting Schedule

Due to how many enrichment activities I have planned for myself, and my stress levels I will be updating my posting schedule.

Currently I have been aiming for a post every other day (including weekends, holidays, ect). Starting in February I will be transitioning to a strict Monday, Wednesday, Friday posting schedule. This will make it easier for me to schedule content, I will be able to go more in depth on some of my favorite topics, and it may leave room for bonus content.

I look forward to bringing you content next month on psychology, neurotransmitters, and love!

Love and light!

Sarah

My Favorite Pet Youtubers

1. Victoria Raechel- https://www.youtube.com/c/VictoriaRaechel
   Victoria makes a lot of video’s on hamster care which are great for all pet owner’s. Most comercial hamster cages, food, and enrichment are inappropriate at best and dangerous at worst. The internet, has really helped keep Gumball healthy and happy!
2. Munchie’s Place- https://www.youtube.com/c/MunchiesPlace
   Munchie’s Place is a rescue and animal advocate based in the US. These videos have also helped me keep Gumball happy and healthy.
3. ErinsAnimals-https://www.youtube.com/c/ErinsAnimals
   Erin is a huge pet lover! The budget friendly ideas, shipping haul’s, creative work, and How to’s inspire me to do better for all my animals.
4. Saskia from Los Angeles Guinea Pig Rescue- https://www.youtube.com/c/LosAngelesGuineaPigRescue
   There is a little bit of everything guinea pig related on Saskia’s channel from health, husbandry, the reality of owning a guinea pig, and more. When I have a sick Guinea Pig I go to her channel when I cannot get into the vet immediately for routine care issues. (I then follow up with my local exotic vet) These have kept my littles comfortable, and have even taught my husband some good care tips.

2022 Goals

1. Blog more consistently- I have found myself under water a few times in the past year between work, planning a wedding, my honeymoon, and licensure renewal. This year may not be any less hectic, but I hope to prioritize my personal work.
   
2. Self-Care- This is a rolling goal for me. I often get so wrapped up in the here and now that I forget I cannot function with the proverbial “check- engine” light on. We are rolling around to almost two years in a pandemic, in my opinion we all need a bit more self care to make it through to the other side.
   
3. Take time off- This may fall alongside doing self care, but I will continue to schedule intermittent time off throughout the year. My job has asked that everyone return their leave time until the pandemic waxes some, but after having lived this for two years I do not seeing the situation changing drastically for a while. Therefore I will continue to use my leave balances as I cannot pour from an empty cup.
   
4. Make progress toward my clinical licensure- This one is not completely in my hands, the main thing holding me up is supervision hours which is something provided through my agency. We are supposed to received 1 hour per week, with 52 weeks in a year minus 2 weeks vacation I should average 50 hours a year. Last year I received 25 hours. However, I will continue to advocate for myself as that is my only way forward.

At the end of the year I hope to have accomplished taking care of myself and becoming a better person, the rest will be an added bonus. What are your goals?

January TBR

I am going to be following a theme this month, I will be reading from the Manga and Graphic Novel area almost exclusively. A good friend of mine has been kind enough to loan me part of their book stash for reading.

1. Spy Family by Tatsuya Endo
2. That can be Arranged by Huria Fahmy
3. The Ancient Magus’ Bride by Kore Yamazaki
4. Vampire Knight by Matsuri Hino Volumes 4 through to be determined
5. Lore Olympus by Rachel Smythe
6. Extraordinary by VE Schwab
7. The Chilling Adventures of Sabrina by Roberto Aguirre-Sacasa

Come back at the end of the month to see how I did!

My favorite Grounding Technique

This is a well known grounding exercise is the five senses technique. I was first taught this technique in undergrad. The technique uses sight, smell, taste, touch, and hearing. I use this tool when I am anxious, have panic attacks, or I am feeling “spacey”. It helps me stay in the here and now, which can be helpful for anxiety, depression, and trauma responses.

List five things you see in your surroundings

List four things you can touch

List three things you can hear

List two things you can smell

List one thing you can taste

There are a few ways you can keep this in mind when you need to ground. You can write it as a prompt on an index card. If you have a bad day box, a sensory box, or a set of flash cards to prompt you that is a good place to write this out.

you can purchase this listed on a sticker and add it to a self- care journal.

For myself I just practice it by listing my senses and noting them out loud or in my head, depending on if I am in public. I do not always go in this order, it depends on what order I list my senses in.

Next time you need to be in the here and now, try this technique out!

End of Year reading Wrap- Up

I am proud of myself. My reading goal for this year was 100 books. While I got behind in my reading due to stress and wedding planning. With some strict scheduling, and flexibility with myself I was able to make it to 104 books.

For a while I thought manga and children’s books were “cheating”, but a book is a book and any book makes me happy.

1. The Edge on the Sword Tingle, Rebecca
2. Magickal Weddings: Pagan Handfasting Traditions for Your Sacred Union Ferguson, Joy
3. The Goddess Test 1 Carter, Aimee
4. Goddess Hunt (The Goddess test 1.5) Carter, Aimee
5. Goddess Interrupted (The Goddess test 2) Carter, Aimee
6. The Goddess Legacy (The Goddess test 2.5) Carter, Aimee
7. The Goddess Queen (The Goddess test 2.5A) Carter, Aimee
8. The Lovestruck Goddess (The Goddess test 2.5B) Carter, Aimee
9. Goddess of the Underworld (The Goddess test 2.5C) Carter, Aimee
10. God of Thieves (The Goddess test 2.5D) Carter, Aimee
11. God of Darkness (The Goddess test 2.5E) Carter, Aimee
12. The Goddess Inheritance (The Goddess Test 3) Carter, Aimee
13. Persephone (Daughters of Zeus, #1) Bevis, Kaitlin
14. Daughter of the Earth and Sky (Daughters of Zeus #2) Bevis, Kaitlin
15. The Iron Queen (Daughters of Zeus #3) Bevis, Kaitlin
16. Tempests and Slaughter (The Numair Chronicles, #1) Pierce, Tamora
17. Aphrodite (Daughters of Zeus, #4) Bevis, Kaitlin
18. Love & War (Daughters of Zeus, #5) Bevis, Kaitlin
19. Venus Rising (Daughters of Zeus, #6) Bevis, Kaitlin
20. Stalking Jack the Ripper (Stalking Jack the Ripper, #1) Maniscalco, Kerri
21. Greek Heroes by Riordan, Rick
22. Brooke (Under the Never Sky, #2.5) Rossi, Veronica
23. Through the Ever Night (Under the Never Sky, #2) Rossi, Veronica
24. Inheritance (The Inheritance Cycle, #4) Paolini, Christopher
25. The fork the witch and the worm by Polini, Christopher
26. Search for Senna (Everworld, #1) Applegate, Katherine
27. Imzadi David, Peter
28. Don’t Look behind you Duncan, Lois
29. Bullet it! Lists for living by Lara, Nicole
30. Greek Gods by Riordan, Rick
31. Vampire Knight, Vol. 1 (Vampire Knight, #1) Hino, Matsuri
32. Other Words for Home Warga, Jasmine
33. The House of Hades(The Heroes of Olympus, #4)by Riordan, Rick
34. The Blood of Olympus (The Heroes of Olympus, #5) Riordan, Rick
35. The Hidden Oracle (The Trials of Apollo, #1) Riordan, Rick
36. Something from the Nightside (Nightside, #1) Green, Simon R.
37. The Dark Prophecy (The Trials of Apollo, #2) Riordan, Rick
38. It’s Always the Husband Campbell, Michele
39. Have a Hot Time, Hades! (Myth-O-Mania, #1) McMullan, Kate
40. Warm Up (Villains, #0.5) Schwab, V.E.
41. Vicious (Villains, #1) Schwab, V.E.
42. Phone Home, Persephone! (Myth-O-Mania, #2) McMullan, Kate
43. Say Cheese, Medusa! (Myth-O-Mania, #3) McMullan, Kate
44. Fort Solitude (Secret Hero Society, #2) Fridolfs, Derek
45. Study Hall of Justice (Secret Hero Society, #1) Fridolfs, Derek
46. The Kitchen Witch: A Beginner’s Guide to Magical Cooking, with More Than 100
47. Delicious Recipes and Simple Spells. (Wiccan Magic Book 2) Harmony, Amy
48. Field Trip Disaster (Secret Hero Society, #5) Fridolfs, Derek
49. Science Fair Crisis (Secret Hero Society, #4) Fridolfs, Derek
50. Detention of Doom (Secret Hero Society, #3) Fridolfs, Derek
51. Legendborn Deonn, Tracy
52. Short Stories from Hogwarts of Heroism, Hardship and Dangerous Hobbies (Pottermore Presents, #1) Rowling, J.K.
53. Short Stories from Hogwarts of Power, Politics and Pesky Poltergeists (Pottermore Presents, #2) Rowling, J.K.
54. Nice Shot, Cupid! (Myth-O-Mania, #4) McMullan, Kate
55. Hogwarts: An Incomplete and Unreliable Guide (Pottermore Presents, #3) Rowling, J.K.
56. Harry Potter: A Journey Through Charms and Defence Against the Dark Arts (Harry Potter: A Journey Through, #1)
57. Stop that Bull, Theseus! (Myth-O-Mania, #5) McMullan, Kate
58. Harry Potter: A Journey Through Potions and Herbology (Harry Potter: A Journey Through, #2)
59. Dealing with Dragons (Enchanted Forest Chronicles, #1) Wrede, Patricia C.
60. Fangirl by Rowell, Rainbow
61. House of Salt and Sorrows Craig, Erin A.
62. White Bird Palacio, R.J.
63. To Catch a Killer (Erin Blake #1) Scarborough, Sheryl
64. Odd and the Frost Giants Gaiman, Neil
65. Wild Sign (Alpha & Omega, #6) Briggs, Patricia
66. The Cousins McManus, Karen M.
67. Death Note Vol 1 Ohba, Tsugumi
68. A Deadly Education (The Scholomance, #1) Novik, Naomi
69. One Day at Horrorland Stine, R.L.
70. Deep Trouble Stine, R.L.
71. Vampire Knight Vol 2 Hino, Matsuri
72. Return to Horrorland Stine, R. L.
73. Shabanu: Daughter of the Wind (Shabanu, #1) Staples, Suzanne Fisher
74. The Lost Scrolls: Earth Teitelbaum, Michael
75. The Lost Scrolls: Water Teitelbaum, Michael
76. The Lost Scrolls: Fire Mason, Tom
77. The Werewolf of Fever Swamp (Goosebumps, #14) Stine, R.L.
78. FukuFuku: Kitten Tales 2 Konami, Kanata
79. Agents of Light and Darkness (Nightside, #2) Green, Simon R.
80. Vampire Knight, Vol. 3 (Vampire Knight, #3) Hino, Matsuri
81. Deep Trouble II (Goosebumps, #58) Stine, R.L.
82. Avatar: The Last Airbender: The Lost Adventures (Avatar: The Last Airbender) Konietzko, Bryan
83. Ghost Beach (Goosebumps, #22) Stine, R.L.
84. There’s a Hair in My Dirt!: A Worm’s Story Larson, Gary
85. Harry Potter: A Journey Through Divination and Astronomy (Harry Potter: A Journey Through, #3) Publishing, Pottermore
86. Haveli (Shabanu, #2) Staples, Suzanne Fisher
87. Chi’s Sweet Adventures, Vol. 2 Konami, Kanata
88. Chi’s Sweet Adventures, Vol. 3 Konami, Kanata
89. FukuFuku: Kitten Tales 3 Konami, Kanata
90. The House of Djinn (Shabanu, #3) Staples, Suzanne Fisher
91. Pigs at Christmas Dubanevich, Arlene
92. Fairest of All Valentino, Serena
93. To Kill a Kingdom Christo, Alexandra
94. What is Hanukkah?: Your guide to the fun traditions of the Jewish Festival of Lights Last, Shari
95. Who Is That in the Sky?: A Toddler’s First Book of Norse Myths Hartman, Jennifer
96. This is Why We Pray: Islamic Book for Kids: A Story About Islam, Salah, and Dua Muhammad-Diggins, Ameenah
97. A Look into the the Life and Love of Severus Snape: An Essay Vilate, Amber
98. Yes, I’m Hot in This: The Hilarious Truth about Life in a Hijab Fahmy, Huda
99. The Beast Within: A Tale of Beauty’s Prince Valentino, Serena
100. My Magical World Cummings, Becky
101. The Witch’s Cat Ellis, Sonica
102. Brina: A Pagan Picture Book Stein, Andrea
103. Mercy Thompson: Homecoming, Graphic Novel, Issues 1-5 Briggs, Patricia
104. The Witch’s Cat and the Cooking Catastrophe Watson, Kirstie

Partially read and to be completed on 2022

1. Norse Mythology for Kids: Tales of Gods, Creatures, and Quests Nordvig, Mathias