6 Ways To Prevent Burnout For Busy Women

When you hear that women can have it all do you start to think it might be more apt to say that women can do it all?
Women are mothers, partners, bosses, employees, colleagues, daughters, sisters, best friends, clients, mentors, and caretakers to everyone. So, it makes sense that women can get caught up in the endless demands heaped upon their heads, right?
When you focus on being all things to everyone you start to lose who you are, leading to stress, resentment, feelings of being overwhelmed, and finally, the dreaded burnout. Here’s how you can prevent that from happening.
1. Focus On Your Needs First
When morning rolls around take care of your own needs first. When you wake up (raring to go or not) it’s tempting to just get right into the action, but don’t. How your day begins is how your day will proceed, so set up a routine that looks after your emotional and mental well-being, just as well as your physical.

Consider the following as part of your routine, reading while you enjoy your breakfast, meditation, yoga, a podcast, sitting in your backyard, a trip to the gym, focused breakfast, or really just about anything that fills you with happiness.

2. The Bedroom Is A Sanctuary
We’re all guilty of taking our mobile devices to bed and you probably have a list of reasons why it’s so important that you do so. When you wake up you probably reach for your phone before you do anything else, whether it’s to check emails or check out the latest news on social media.

This is radical thinking, I know, but find a real alarm and leave your gadgets out of the bedroom. You will fall asleep easier, sleep deeper, and even find getting up in the mornings easier, too. Once you’re up you’ll slip into your morning routine without the temptation of your phone looming.

3. Regular Breaks Are Key
When was the last time you finished a cup of coffee while it was still hot? Did you eat lunch, or even have a break? It’s one thing to slip into your flow and plow through your day, but your mind and body need a rest.

One effective method to make sure you are getting adequate breaks and focusing on your work is the Pomodoro technique. You set a timer and work in 25-minute bursts and then take a five-minute break before starting the next cycle. Use those five minutes to get up and get moving.

4. Breaks For Breathing
Stress tends to restrict your breathing and if you pay, attention to how you’re breathing during your most tense moments you’ll realize it’s shallow. Proper breathing is crucial to your overall well-being, so you may want to use your breaks to indulge in some deep breathing. Close your eyes and turn your focus to breathing and quieting your mind.

5. Move To Feel Good
It doesn’t matter whether it’s yoga or dancing, walking or cycling, if it makes your body feel good then you should be embracing it! It will help you relieve tension and improve your mood. Any type of exercise will give you an endorphin boost and leave you feeling better, so even just 10 minutes of activity should be enough to improve your mood.

6. Set Boundaries
In truth, it is all about respecting your time and priorities because if you don’t then who will? Set boundaries with everyone in your life and be assertive as you stick to them. You don’t need to justify your no, so stop offering reasons to placate the masses and start focusing on yourself.

Burnout is totally preventable, but it takes a well-planned and deliberate effort. Don’t get sucked into the vortex of a busy life, where you ignore yourself and your needs, your wellness really depends on you!

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Ladies: What’s Stopping You from Taking Care of Yourselves?

CC BY-NC-ND by meg’s my name

Women take care of everything and everyone from the minute we wake till we fall asleep, most nights from sheer exhaustion. Shouldn’t that be enough? But it isn’t, because the most important person in that equation is being the one most marginalized.

Women are predisposed to be the carers of the family, no matter what role we’re playing; daughters, wives, mothers, friends. And it’s sucking the life out of us. Meanwhile, the men in our lives don’t get how much we sacrifice to make sure their lives are running smoothly.

Men’s brains are trained to think differently than ours. They don’t feel guilty when they don’t do something they’re supposed to do. Instead, they blame it on someone else, or quite simply, circumstance. Women, however, tend to over think everything, so much so that we lose sleep over it, or wake up suddenly in the middle of the night because we forgot to do so-and-so.

It’s exhausting, and it has to stop!

We have to take a step back and ask ourselves one fundamental question: “If we don’t start taking care of ourselves, who will?”

The answer is, no one!

Almost always, you’ll find women with too many commitments, being pulling in each and every way. These women know that they should start exercising, eating better and sleeping more. But they don’t’ know where to start.

And since they’re already overwhelmed with things to do and people to take care, they see taking care of themselves as just another “job”, so they just keep pushing it down the list.

But one of the things we don’t take into account when we neglect to take care of ourselves is that through this behavior, we’re setting the bar of how we want the people around us to treat us. You can’t expect them to put your needs first when you don’t do the same.

Here are the 3 steps to help you start on the path of some much-needed self-care:

1. The first thing you need to do is to stop feeling guilty about taking time off for yourself.

2. The second thing you should do is to find the things that you like.

3. The third, and probably the most important, is to schedule in time for yourself just like you would any other appointment so you cut the risk of forgetting or cancelling.

4. The last step is putting the plan in motion. Don’t think of it as a selfish act, because when you’re happy and relaxed, you bring a sense of calm and contentment.

Here are a few ideas of things you can do to take care of yourself:

• Take time to do something for you and only you – even if it’s just for 10 minutes each day.

• Meet up with friends and family, or talk on the phone at least once a week.

• Read something that inspires you – it can be a book, or even a short quote.

• Don’t be passive. Learn how to be the one in control of your life, not just react to things as they happen. This is a reflection of how emotionally stable you are.

• Stop prioritizing others’ opinions over yours. Don’t allow anyone else’s expectations to dictate who you are and what your likes/dislikes are.

• Make sure you look and dress in a way that boosts your confidence.

• Have goals and work towards them. From the small, daily goals to the big, life-changing ones, having something to strive towards helps keep things in perspective.

Ask for help. Women see themselves as being able to do it all, with no outside help. But that’s not being realistic and it’s amping up stress levels like crazy. And you’ll quickly resent those you’re taking care of because the load is too heavy for you to carry on your own. No successful woman ever did everything by herself all the time – it’s just not possible. When you ask for help, it means you’re wise enough to know your limits and you love yourself and your family enough to know when it’s time to take a step back, reassess, rest then come back a happier, calmer version of yourself.

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How A Healing Retreat Can Benefit Your Wellness

CC BY-NC-ND by mikaku

You’re tired, you don’t sleep well, you’re not eating right, and your bones ache. You’ve had enough and decide it’s time to see a doctor. On your way there, you start visualizing what the doctor might prescribe to make everything right again. Visions of orange bottles filled with all sorts of pills pop into your mind.
The truth is the one thing your doctor can tell you that will make you feel better again is to heal yourself spiritually and mentally first. “Connect more with nature, disconnect from technology,” is what he’ll probably say. “It’s cheap and has no side effects.”
Your doctor then takes out his pen and prescription pad and gives you the following advice: ‘Go to a Healing Retreat’.
You’ve heard of healing retreats before, but never really thought of them as your kind of thing. The doctor leans in across his desk, familiar with the confused look on your face, and starts explaining in full detail all the benefits of a healing retreat:
1. Acceptance:
This is the first benefit and it’s also the first step in any healing process. The only way you can get through difficult stages and reach a solution or find inner peace, or whatever your goal may be, is to accept how things currently are in your life.
Whether it’s health issues, financial troubles, relationship problems – if you can’t face it and accept it as part of you, you’ll never be able to be mentally or physically healthy.
2. Invest in some much-needed ‘me’ time
Very few people have the luxury of taking time off regularly to pamper themselves and indulge in some self-care time. This is why a healing retreat is ideal for the majority of people who constantly prioritize everything else before their own needs.
Understanding your nature via self-exploration is an empowering, uplifting experience. By taking responsibility for your feelings and behaviors is a very powerful tool to embrace your fears in a safe, controlled environment so you can reach inner peace and strength.
At a healing retreat, you’ll meditate, do yoga, and take relaxing, energetic walks. You’ll meet with specialists who are good at listening and providing you with exactly what you need in terms of personalized healing treatments specially made for you. You’ll learn how to redefine your priorities and cut clutter from your life, both mentally and physically.
3. Letting go
We often keep our emotions locked up; unknowingly just shoving them back in our minds, believing they’ll dissolve on their own, and just end to exist, but what happens in reality is exactly the opposite. These emotions and thoughts sit there and fester like an open wound. Most of the time, they’re the reasons we have physical symptoms that ail us day in and day out.
Healing retreats have experts that encourage discussing pent-up emotions, either in a group-type setting where you can feel safe to share and open up, or during each session which can provide clarity and liberation. These discussions are supportive, encouraging and are a great way to free all the negative, repressed thoughts and emotions.
4. Re-energize the body
If you need to clear you mind, revitalize, and energize your entire system, then a healing retreat is the ideal place for you. You’ll be able to do many physical activities that leave you more balanced and energetic, along with spa therapies specifically suited for your needs.
After you leave, you’ll continue experiencing great benefits such as daily boosts of energy, focus, better concentration, enhanced memory retention, relief from chronic pains, strengthened immune system, better sleep quality, better digestion, glowing skin, and much more.
You’ll also get to meditate, practice yoga and learn how to stop over-thinking; these holistic approaches are productive for tackling negative motions, stress, anxiety, and depression. They are your guide towards a calmer outlook.
By improving your emotional balance, you learn to control your thoughts and keep issues in perspective. It also enhances your well-being and self-esteem.
You discover your purpose in life and learn how to put your body’s natural energy to better use so you can enhance your positive thinking, feelings, energy, and people. It’s also a gateway to inspiration and creativity.
Healing retreats can be as long or as short as you like, depending on the program that has been designed accordingly with your needs. It’s a great way to invest in your health and well-being so you can enjoy life with a healthy and happy, recharged and relaxed.

 

 

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