Where Do You Fit Into That Jam-Packed Schedule of Yours?

<p>Our culture has most definitely shifted in the modern era. No longer is the flat advice for extreme stress and mountainous workloads to simply toughen up; instead, the conversation has softened to a more empathetic, understanding, and realistic perspective.</p> <p>The rising interest in self-care reflects the inescapable fact that we humans are not machines: we need maintenance — mental, physical, and spiritual — of our own. This isn’t selfish; it’s essential for a balanced life and to stay productive, healthy, and happy long-term.</p> <p>Here’s why it matters.</p> <p><strong>It starts with the mind.</strong> Mental health is more than managing or preventing mental illnesses. Dysfunctional minds are not so clear cut as a person experiencing a breakdown that divorces them from reality; serious problems can manifest in subtle ways even though you appear to be “fine”.</p> <p>Mental health encompasses emotional, psychological, and social wellbeing, and taking care of these elements reduces stress, anxiety, and depression. Mindfulness, meditation, and journaling are great ways to get started.</p> <p><strong>Your body is a temple.</strong> Caring for your body is no less important. How are you supposed to perform if you’re in pain or obliterated from getting only three hours of sleep a night? </p> <figure><img alt height="521" src="https://cdn.storymd.com/optimized/JA0NmDfOd9/original.jpg" width="782" /> <figcaption>Toll of Sleep Deprivation <em>Source: TheVisualMD</em></figcaption> </figure> <p>The fundamentals of physical self-care are getting a good night’s rest (consistently!), eating nutritious foods, regular exercise, and staying hydrated. All of these will contribute wonders to your physical health.</p> <p><strong>The “grind” can be counterproductive. </strong>Self-care regimens show us that maximum results are not the product of endlessly slaving away at your job to the neglect of all other aspects of your life. Being well-rested and mentally refreshed isn’t just a preference that makes the journey easier; sometimes, it is fundamental to overcoming a problem.</p> <p>There’s a reason why “sleeping on it” and seeking clarity the following day is common advice. After a point, your brain needs to recharge and that’s that.</p> <p><strong>Preventing burnout.</strong> Burnout is the point where your mind shuts down after being overwhelmed by excessive and persistent stress. Again, grinding into infinity has consequences, and pretending they don’t exist is foolish. </p> <p>Self-care acts as a buffer along the way to protect you from ever reaching this point.</p> <p><strong>Symptoms of burnout.</strong></p> <p>When burnout starts to show, your body usually demonstrates some signs:</p> <ul> <li>Gastrointestinal issues</li> <li>High blood pressure</li> <li>Getting sick more easily</li> <li>Recurring headaches</li> <li>Sleep trouble</li> </ul> <p>On the mental side of things, you may notice some of the following:</p> <ul> <li>Trouble focusing</li> <li>Feeling depressed</li> <li>Loss of interest in your favorite activities </li> <li>Feelings of worthlessness</li> <li>Suicidal ideation</li> </ul> <p>Burnout is not permanent. While changes in your work activities are almost certainly needed to alleviate the pressure that got you here in the first place, supplementing that with self-care strategies can cool down the effects of a high-pressure job.</p> <p><strong>Relationships.</strong> Your relationships with friends and family are akin to plants: you either water and nurture them or they’ll slowly die from neglect. If you’re completely consumed by responsibilities and going 10 extra miles for your boss, the little bit of time off you get is going to have to go to recovery. </p> <figure><img alt height="381" src="https://cdn.storymd.com/optimized/VdKKapTwdK/original.jpg" width="784" /> <figcaption>Follow Your Bliss <em>Source: TheVisualMD</em></figcaption> </figure> <p>That leaves you with next to no capacity to spend quality time with loved ones, or at the very least, you won’t be 100% when you show up. By prioritizing self-care, you’ll be better equipped to show up fully for friends and family, making you more present, patient, and compassionate in your interactions.</p> <p><strong>Okay, I’m on board. How do I get started with self-care? </strong></p> <ul> <li><strong>Boundaries.</strong> When you think about it, the most fundamental thing with self-care is learning how to say no, isn’t it? Regular features of your life that drain or overwhelm you will cause burnout in the long run. Setting boundaries is essential for protecting your time and giving you space to recover mentally and physically.<br />  </li> <li><strong>Schedule "me time"</strong>. Make appointments with yourself. You don’t need to feel guilty about scheduling time focused solely on you and your wellbeing, be it a daily meditation, a yoga class, or a massage. Carve out dedicated time for yourself and stick to it.<br />  </li> <li><strong>Start small.</strong> Massive overhauls are only needed for emergencies, and you don't have to tear up your entire routine to gain meaningful breathing room in your life. Begin with small, manageable changes like taking short breaks throughout the day, fitting in a 5-10-minute stretching routine, or practicing deep breathing to calm your nerves.<br />  </li> <li><strong>Personalize it.</strong> Remember that self-care is a personal journey, and what works for one person might do nothing for you. If baths are boring and guided meditations go over your head, experiment with different activities and techniques to figure out what brings you relaxation and rejuvenation.<br />  </li> <li><strong>It’s my party and I’ll cry if I want to!</strong> How much room do you have in your life for self-compassion? If you’re teetering close to burnout, chances are you need to make more of it. Be gentle with yourself on this journey; it's okay to experience setbacks or not tick every last box. <br /> <br /> A self-care regimen itself shouldn’t stress you out either, so if you’re not completing everything you “should”, remind yourself that you're doing the best you can.<br />  </li> <li><strong>Stay consistent.</strong> Like most things in life worth doing, consistency is key. Make self-care a habit by incorporating these activities into your routine, and as much as is feasible, don't let busy schedules derail your efforts. Remember, it’s okay to say “no”.</li> </ul> <p><strong>Examples of self-care activities.</strong></p> <ul> <li><strong>Physical</strong>. A walk in nature, eating a nutrient-dense meal, exercising at the gym, yoga, getting a massage, taking a bath.<br />  </li> <li><strong>Emotional.</strong> Journaling, practicing gratitude, going to therapy, spending time with friends and family.<br />  </li> <li><strong>Mental</strong>. Meditation, mindfulness, reading, hobbies, engaging in creative outlets.<br />  </li> <li><strong>Spiritual</strong>. Practicing meditation or prayer, connecting with nature, joining a faith group, attending religious/spiritual services.</li> </ul> <h2>More on Mindfulness and Mental Health</h2><ul><li><a href="https://soulivity.storymd.com/journal/wdl2oqos4j-wellness-guide" target="_blank">Creating a Healthier Life: A Step-By-Step Guide to Wellness</a></li><li><a href="https://soulivity.storymd.com/journal/qj33lr6iaj-how-to-promote-good-mental-health" target="_blank">How to Promote Good Mental Health to Cope With Daily Stresses</a></li><li><a href="https://soulivity.storymd.com/journal/pwv5yorf7m-burnout" target="_blank">Burnout</a></li></ul>