37 Ways to Lower Stress and Make Work More Meaningful

Thirty-seven easy and effective ways to reduce daily stress, make work meaningful and interesting, shift the balance of power in your career, get ahead in the workplace, and improve your overall well-being.

The work environment has changed rapidly over the past few decades. New technologies and social media have made it possible for us to work from anywhere, anytime. This has brought about a shift in power dynamics among companies and employees, and companies and customers that can be difficult to navigate. There’s always an expectation of being connected to the outside world. So, to navigate this change, you need to take steps towards reducing stress and making meaningful work.

But first, it’s important to define the meaning of stress?

Stress is a term that has been around for thousands of years and has been described in various ways. Many believe that stress is the result of many external factors such as time management, job satisfaction, social support, or environmental factors. Stress is also seen as a reflection of one's self-esteem and mental health. If you have a lot of stress in your daily life, then learning how to manage it is the key to functioning well.

Here are thirty-seven simple ways you can reduce your stress levels and make meaningful work every day.

1) Make it a point to make time for yourself regardless of how busy you are. It is important that you make time for yourself or else it will be difficult to focus on your work properly. If you don't make time for yourself every day, it will be harder to disconnect from the outside world when you're working, and this will lead to an increase in stress overall. If you have trouble scheduling in time for yourself every day, here are some tips you can follow:

·       Set a timer on your phone to remind you of your break.

·       Take a break from work and go outside to get a change of scenery.

·       Take an hour-long lunch break to give yourself a break from work.

2) This leads to the second point. Take breaks as often as you can. Taking breaks is crucial so that your brain doesn't get tired.

The brain is a complicated thing. It needs to be stimulated on a regular basis in order for it to function properly. Sometimes, however, the brain can get tired of the same old routine and needs a break.

3) Stress can be overwhelming and a productivity killer. So, the key is to take a mental health day when needed.

Mental health is an important issue that every individual should care about. People often get overwhelmed by the pressure of work. It's important to take a mental health day when needed to recharge and return with more energy for the next day of work.

4) Identify what makes you feel most fulfilled at work. This will help keep you engaged throughout the day.

How can work be fulfilling for anyone? Some people like to reflect on their life's purpose while others like to explore and create. Finding a way to balance your time between these two focuses is what makes you feel most fulfilled at work. If you struggle trying to figure out what makes you feel fulfilled at work, then try following these steps.

·       By creating a personal mission statement and living by it, you will be able to stay focused on your goals. You'll also have the support of knowing what's important to you, which will help keep you motivated and working hard towards them.

·       Be thankful on good days and bad. No matter what happens, you must find the strengths within yourself.

·       Always stay on track and be proactive at your job—this will not only help you avoid falling behind schedule but also allow you to be more productive!

5) Set SMART goals and realistic deadlines.

Setting SMART goals and realistic deadlines are two things that are very important in order to achieve success. Take into account other factors such as your age, experience, and businesses goals. Here are some other goal-setting tips:

·       Challenge yourself with goals that are challenging and compatible with your skillset. They will keep you engaged, which is important to stay healthy and happy at work.

·       Use milestones as measures of progress to help you reach your goal.

·       Establish clear, set timeframes for reaching your goal to help you stay on track.

6) Take care of your physical health first and foremost to protect your wellbeing and manage stress levels—sleeping, eating well, and exercising regularly are all important.

The body is often referred to as the temple of the soul. It is your very own personal physical representation and can be a source of great pride. When you neglect your physical health, it can lead to many health problems.

Sometimes this can be a result of being overworked and stressed, but sometimes it is because you are simply not making time for yourself. Getting to the nits of your health and happiness is the first step. Managing your time for sleep, eating a good diet, and engaging in exercise as often as you can make all the difference.

7) Focus on other people and value the contributions and support of others in your life (including your boss, clients, and/or colleagues).

It's easy to get caught up in the day-to-day grind and forget about the people who have helped and supported you along the way. But it's important to acknowledge the contributions of others in your life. It will help you stay motivated and focused on what's most important. The best way to show your appreciation for others is by always following through on your promise.

8) Create a healthy balance between home and office life by ensuring you separate the two.

Long days of sitting at the desk can take a toll on your body, mind, and emotions. It's important to have a healthy balance between work and home life. The best way to do this is by creating a separate working space if you work from home. Ensure you can close the door to eliminate distractions throughout the workday. And then after the workday, shut off your phone or leave it in another room so you’re not distracted by work emails and calls. You need to make time to decompress after work.

9) Get outside in nature to improve your mood and feel better.

Today's smartphones and social media have made us less likely to go outside and spend time in nature. However, studies show that spending time outside in natural environments can help promote a healthy mental state. It provides a break from the typically high stimulation of our daily lives and helps provide the body with essential vitamins, minerals, and oxygen.

10) Spend time with family and friends to decompress and destress.

Time spent with family and friends is important for everyone's well-being. Spending time with these people can help you decompress, destress, and make memories that last a lifetime.

11) Set boundaries for what is "too much" work and find happiness in that too little time for self-care.

Too much of a good thing is not always a good thing. Believe it or not, there are some things that are better to limit yourself to and stick to. Sometimes you need to take breaks from your busy schedule and realize just how much you can actually do in such a small amount of time.

12) Take a break from your phone! It's so tempting to be constantly connected but it can be detrimental to productivity.

The constant need of being plugged into email can be draining. You are constantly bombarded with notifications, alerts, and apps that promise that we will be more productive if we use them. The truth is, you are more likely to achieve your productivity goals by taking a break from your phone.

13) Reduce your computer screen time.

Technology has made life more convenient and easier. But yet, it's also a distraction. With your computer screen time at an all-time high, it can be hard to stay on course when there are so many options available. But make it a point to put your limit on your screen time every day. Your eyes will thank you, too.

14) Say “no” to extra responsibilities if your schedule is already packed.

It is important to know your limits and prioritize the things that are most important in your life. If you have a lot going on already, it can be tempting to accept more work or volunteer opportunities. However, it is better for your mental health to say “no” when you are already overwhelmed or stressed out. Saying “no” will also help keep you sane.

15) Set important deadlines to ensure you stay on track with work projects and responsibilities.

Deadlines can be difficult to meet. You may constantly feel the pressure to meet everyone, but sometimes it's more important to prioritize. Sometimes, it's better to take a step back and relax so you can get your work done on time without worrying about anything else.

16) Try to eliminate distractions at work as much as possible.

Success in any profession comes from a combination of hard work, perseverance, and self-discipline. The last thing you want to do is be distracted from your goal by something as trivial as your phone or social media. In order to avoid distractions throughout the day, focus on what you're doing when you're doing it at the moment. For example, if you're working on a project in a Digital collaborative workspace, turn off social media notifications so you’re not tempted to look at your phone or your screen every time you get a notification.

17) Try to avoid conflicts with others while you’re at work.

Whether you’re in an office environment or working from a home office, it is easy to get caught up in the office drama or politics. In order to avoid conflicts with your coworkers, try to make a point to be concise but informative. Make sure you’re communicating more effectively with your colleagues than those who are busy being loud and seemingly oblivious. Having good relationships with your coworkers will help to eliminate stress. Plus, it will make work more pleasurable overall.

18) Be clear about expectations with your coworkers and clients to prevent misunderstandings.

Misunderstandings happen all the time, but by being clear about expectations, you can prevent them from happening in the first place. Being clear about expectations is also a good way to prevent unnecessary conflicts from arising in the office.

19) Forget about multitasking and focus on one thing at a time to get more done.

Many people believe that multitasking is the key to efficiency. However, this is simply not true. In fact, research has found that multitasking actually makes you less efficient in your work and increases the risk of making costly mistakes that could affect your career. When you focus on one task at a time, you give it your full attention ensuring the task is done correctly.

20) Have open communication with your team members to build trust and make them feel welcome and valued.

Your work environment is more than just a place to spend your days. It's a way of life. Communication is key to any work environment, and it can be done with the right approach. There are five steps to ensure successful communication in your office:

·       Be aware of your body language. Your body language speaks volumes about who you are and what you're feeling. The way we gesture, the way we sit, even the way we eat has a different meaning.

·       Be aware of your voice tone. It is important to be aware of your voice tone at work. This is because it can have a significant impact on your productivity and the way you are perceived.

·       Be mindful of what you say and how you say it. We all have moments when we may want to say something, but our words may not be received in the best way. That's why it's important to think about how you say things and make an effort to be mindful of what you say.

·       Know when to be quiet and listen. Sometimes being quiet and listening is the best way to connect with others. Listening is one of the most important things we can do for our own growth. It teaches us how to let go and accept others as they are. It allows us to learn what makes others feel comfortable or uncomfortable, and it helps us understand their needs.

·       Keep the lines of communication open. Managers should keep the lines of communication open with their employees. In order to make this easier, many managers have started using social media as a way to talk directly to their staff members. Social media is a great way for employers and employees to communicate with each other in informal settings such as these.

21) Leave flex time in your schedule if you can.

The concept of flex time has been around for decades. It is a way to manage one's work schedule and make it more manageable, allowing employees to select how they want to divide their time between the office and home. Flextime can be a convenient way to adjust your routine in order to spend more quality time with your family while still maintaining a professional work ethic.

22) Determine your stress triggers at work.

Nowadays, people are more stressed than ever. Your job may be more demanding than ever before, and you have less time for yourself. In order to take a break and relieve some stress, understanding your own stress and anxiety triggers is important. Knowing what makes you anxious or brings you down can help you to find a way to manage the stress in your life.

23) Learn how to relax. Try meditation as a form of relaxation.

There are many ways to relax—such as taking a nap, taking up a hobby, or going for a walk. However, there are also other forms of relaxation that you may not be aware of like meditation. Meditation is the practice of calming your mind and body by focusing on your breathing. It can help you release stress and improve your overall mental health.

If you don’t know how to get started, here are some meditation tips:

·       Close your eyes and focus on your breathing. Breathing in through your nose and out through your mouth.

·       Try to clear all thoughts from your mind while focusing on the breath.

·       Remain calm and keep your mind focused.

·       Allow yourself to feel any emotions that come up while meditating.

·       Don't force anything.

·       You don't have to sit in one place for a long time—try different positions every day or every week and see what works for you.

·       Don't worry about how long you've been meditating. Just try to get the hang of it. The process will come naturally as you become more comfortable.

24) Practice deep breathing exercises.

A deep breathing exercise is an effective way to reduce stress and anxiety. It can also be helpful for many other conditions such as insomnia, chronic pain, and more.

Breathing is also a very important part of everyday living. It helps you to maintain a balanced body, calm your mind, and relieve stress. Deep breathing can be done in many different ways and can have many different benefits. There are several simple steps to this exercise that anyone can follow.

Some deep breathing techniques are:

·       Inhale deeply through your nose for five seconds.

·       Hold your breath for 10 seconds.

·       Exhale slowly through your mouth for five seconds.

25) Strive to maintain a positive attitude and mindset.

Positive thinking is an important aspect of success, and it affects your work in many different ways. Positive thinking can increase your productivity, improve your performance, improve social interactions, and even enhance relationships. A positive attitude and mindset also improve the quality of life you experience through increased happiness and happiness that comes from being more productive. Therefore, maintaining a positive attitude as much as possible will help improve your mood.

26) Have enough self-discipline to get all of your work done.

Manage your workload with self-discipline. It can be frustrating when you put in the time and don’t see the results you want. If this sounds familiar, then it might be a good idea to adjust your strategy to help ensure your future success.

27) Have clear roles for every team member.

Every team member has a role to play in making the company successful. It's crucial for every person involved to understand how to work with others and what each of their responsibilities are so that they can work together towards achieving the company goals.

28) Delegate tasks you don’t enjoy to other people.

Most people don't enjoy doing menial tasks that they have to do. It's a big drain on their time and energy. This is where delegation comes in.

Delegation doesn't mean that you just dump your task on someone else, it means you train them in the skills and knowledge so they can tackle your responsibilities for you. As a result, you have more time to focus on what you enjoy.

29) Leave perfectionism at the door.

Perfectionism is a term that is thrown around a lot in our culture. But what does it actually mean? It means that you don't feel good enough and never will and that in order to be perfect, you're going to put in many hours of work and not enjoy life. While this idea may be appealing, it doesn't guarantee happiness at the end of the day because it's not healthy.

30) Get off on the right foot every morning.

It's a new day, and you've got a new beginning. That's why it's so important to start the day off right. It sets the tone for how your entire day will go. If your morning is hit with mistakes, setbacks, and defeats, then you'll find yourself in a downward spiral that can last months.

Follow these tips to get off on the right foot every morning:

·       A person's first step into the day needs to be intentional. Each day is a new opportunity to start anew.

·       There is no better way to start your day than with a great breakfast. You can avoid the rush and stress of waiting in line, and you'll have plenty of time to eat and prepare for the day ahead. Start off with a glass of water or juice, then get your fruit bowl out, followed by some veggies and eggs or oatmeal.

·       Start your day by writing down the three things you're grateful for.

·       Write down three goals for your upcoming day.

·       Write out a list of three things that make you feel happy and excited about life.

31) Ensure you have the right chair and desk to be comfortable whether you’re working from home or in an office.

The right chair can make the difference between a productive day and an unproductive one. A comfortable office chair helps reduce back pain, promotes better posture, and gives you more energy to work. It’s important to invest in a good chair so you can enjoy your work without being distracted by pain.

32) Stay organized to prevent unnecessary stress.

Stress-free living is not difficult for the person who keeps a tidy desk lives in a clean home and has their priorities in order. First, write down all of your deadlines, schedules, and responsibilities. Next, use a calendar or planner to schedule your day. Being organized is important for keeping any life stress-free.

33) Strive to find opportunities for growth at work.

Making a career change can be difficult for many people, especially when you're stuck in a position that isn't challenging or stimulating. It can feel like you're treading water with no clear direction for your future. One way to change this is to find opportunities for growth at work. By identifying your current strengths, weaknesses, and skills, you can better understand what's next for you.

34) Make work/life balance a priority to relieve stress.

It can be tough to make work and life balance a priority, especially in today's competitive job market. But it can also be difficult to find a job that fits your life. In order to find the best fit, you first need to make sure you're not sacrificing your happiness for the sake of a paycheck. That doesn't mean compromising on what matters most but rather making time for yourself and setting boundaries. If you’re an entrepreneur, you can make work-life balance a priority by shutting off your phone in the evening.

If you feel like your work-life balance is not ideal, there are things you can do.

·       Work from home as often as you can. If you are not too busy, try working from home. It will be easier for you to take care of your family and personal needs when you're at home instead of being at the office all day. It also gives more time for yourself and your hobbies which is great for work-life balance.

·       Make sure you have a life outside of work. When working in a busy and fast-paced industry, it's easy to sacrifice your personal life. In order to maintain a healthy work-life balance, it's important to make sure you're not spending all of your time at the office. Take time out of the day for hobbies, family, and friends.

·       Keep your work and personal life separate. Although you might want to keep your work and personal life separate, it is important to find a balance between them. If they are not in sync, you are likely to burn out on both fronts.

·       Prioritize your time and be efficient with it. The world has changed a lot over the years. Today there are many technologies that can help you be more efficient and meet your goals. It is important to prioritize your time in order to make the best use of it. To be productive, try setting clear daily and weekly goals for yourself.

35) Practice mindfulness and gratitude every day to prevent stress.

Mindfulness is a practice that can help prevent stress and lead to a greater sense of well-being. Cultivating mindfulness in your day-to-day activities can increase productivity, focus, and resilience, while also improving overall health. Mindful people are also more aware of their thoughts, feelings, and body sensations, which can facilitate better decision-making.

36) Become a problem-solver and critical thinker.

A problem-solver is a person who strives to find solutions in complex situations while maintaining a critical perspective. Problem-solvers are able to comprehend and work through the details of a problem or situation in order to arrive at an answer. They are constantly thinking critically and can question their assumptions, thoughts, and opinions as well as identify blind spots.

A critical thinker is a person who better understands the world by making sense of it in a rational manner. Critical thinking helps people make decisions that are not biased towards any point of view as well as help them find creative solutions for tough problems in the workplace.

37) Finally, reframe negative thoughts at work.

Often, when you are stressed, you tend to think negative thoughts and talk about your worries with others. This is not only unhealthy but can be counterproductive too as it leads to a downward spiral. It is important to reframe negative thoughts to see them in a more positive light. Here are some ways you can reframe negative thoughts and maintain your optimism at work.

·      Recognize that negative thoughts are temporary and not permanent. They come from a place of fear, which is just an emotion. It's never too late to change this thought pattern for the better.

·      Take time for yourself and practice gratitude daily. This will help you see the good in everything around you, including your job!

·      Get support from friends or family who know how to help you with positive thinking techniques.

How to Take Care of Your Mental Health as a Successful Female Professional

You’ve made it. You’ve successfully set up a business that is doing well or managed to achieve other professional goals. Unfortunately, it doesn’t mean you can now rest on your laurels because the biggest challenge is to keep working towards what you want without going crazy. Because, let’s face it, being a successful professional is challenging and while being constantly busy and tired might be a small price to pay, for now, it can significantly affect your mental health in the future.

In this article, you’ll find out how not to sacrifice your mental health for the sake of success and how to manage negative feelings such as anxiety and stress to survive in the professional world.

1. Stop comparing yourself to others to improve your well-being
Even though you’re already successful, it’s only natural to want to achieve more. And while following other professionals on social media can be inspiring at first, it can also condition you to compare yourself to others if you aren’t careful. The key is developing a healthy approach that allows you to follow other people’s successes without feeling inadequate – in other words, understand that success is a mix of hard work, luck, and positivity.

We all have different opportunities, different battles to fight, and different work approaches. If you feel like comparing yourself to others is affecting you, try to keep a gratitude diary where you write down everything that makes you happy. This will teach you to celebrate little successes and appreciate your life more.

2. Learn to prioritize your mental health and overall well-being

What many people forget is that both mental and physical health are interconnected. You can’t expect your mind to be healthy if you don’t give it proper fuel and if your well-being is poor, you might be more likely to turn to unhealthy foods. When things become too much, it’s okay to treat yourself with a snack but try to improve your diet if you want to see long-term benefits. Make sure you eat a lot of fruits and vegetables and drink plenty of water.

Lastly, do your best to get enough sleep. If you feel like routine doesn’t allow it, adjust it. For example, track how much time you spend using electronics and try to reduce it. It might mean you have to give up on watching your favorite TV show but at least you’ll be well-rested and less stressed.

3. Practice self-love and self-compassion to take care of your mental health

The pressure to stay successful is even more overwhelming than the pressure to become successful. It might put you under a lot of stress and affect your self-esteem because it’s impossible to do well all the time.

One way to practice self-love is by writing down your strengths and accomplishments and leaving them in a visible place. You can look at them every day to remind yourself how far you’ve come and that it wasn’t always easy, yet you persisted.

To practice self-compassion, get into the habit of treating yourself like you’d treat your best friends. When you fail, comfort yourself – being harsh on yourself won’t do you any favors and won’t make you work harder. Tell yourself that you’ve done your best and that thing can’t always go your way, but it doesn’t mean they won’t in the future. You’re doing just fine.

4. Learn relaxation techniques to manage stress

Try to remember the last time you felt relaxed. Was it on a holiday? Or maybe last weekend when you finally got to put your feet up? Identify the activities that made you feel relaxed and try to incorporate them into your daily routine. The goal is to teach your body and mind to relax even though you have work to do the next day or still a list of tasks to complete.

What works for others will not necessarily work for you but here are a few relaxing activities you can give a go: having a bath, stretching, playing a word game such as Wheedle or Scrabble, using a massager to relieve muscle tension, listening to favorite songs, or reading a book.

5. Identify your work triggers to improve your well-being

Just because being a professional is demanding no matter what sector you work in; it doesn’t matter there aren’t any adjustments you can make. For example, if your work environment stresses you out, there’s always room for improvement. Is your desk too disorganized to stay focused? Think of ways you can make it more comfortable to work at. Does noise bother you? Invest in noise-cancelling headphones.

If your workload gives you anxiety, try breaking your tasks down into smaller goals. If responding to emails feels overwhelming, group them into high-priority and lower priority emails and leave the second group for once you’re done with tasks for the day.

6. Learn to recognize the signs you’re mentally unwell and need a break

When you’re under a lot of stress, it might be tempting to keep yourself busy and forget about uncomfortable feelings you’re experiencing but the problem won’t go away just because you ignore it. Therefore, it’s important to learn to recognize the signs you’re not coping well. This can be tricky because most mental health issues problems develop gradually and then suddenly make you feel overwhelmed.

To monitor your mental health, it’s a good idea to keep a mood journal. Commit to writing down your thoughts every evening before going to bed. You can simply talk about your day, mention your worries and things that made you smile. After you’ve been doing it for a while, you’ll be able to notice the patterns. If your mood drops and doesn’t improve, it will be a sign you need to take better care of your mental well-being and maybe even seek professional help.

7. Learn to prioritize breaks to improve your mental health

Once you’ve learned to recognize the signs that you’re not coping well, give yourself permission to take a break. A lot of successful professionals struggle with that because they feel like breaks are synonymous with not making a progress. However, this couldn’t be further from the truth.

If you constantly hustle and never take a break, your mind and body will tire, and your productivity levels will drop which is the opposite of what you want. Allowing yourself to rest can boost your energy and help you approach challenges with a fresher outlook. To get the most out of breaks, make sure to take time away from electronics, move your body and calm your mind.

If you work from home, the options are endless: you can exercise, dance, listen to your favorite music, or meditate. If you don’t work from home, your best bet will be going for a walk and making sure you drink a lot of water.

8. Appreciate failure and see it as a lesson

Failure has a very negative connotation which might be part of the reason we fear it so much. We were conditioned to believe that failure is bad for us and that it defines us. Luckily, this outlook is changing and a lot more people now employ a growth mindset that sees failure as a learning experience. If you were succeeding all the time, achievements wouldn’t be so rewarding, and you’d gradually lose your purpose.

Additionally, seeing failure as proof of your lack of competence and intelligence will affect your self-esteem and might lead to developing mental health issues. So next time you fail, ask yourself, ‘What did I learn from this experience?’ Think about what you can do differently next time and remind yourself how far you’ve come.

9. Give meditation a go to manage stress

Even though the effects of meditation are well-documented, a lot of people misunderstand it and feel discouraged by the idea of sitting in silence for half an hour. However, because this practice is so beneficial for mental health, there are plenty of types of meditation you can choose from.

You can find a guided meditation that boosts your self-confidence, eases your anxiety, helps you sleep or aims to improve a combination of a few different problems. Some require you to simply listen and focus on your breath while others rely on visualization. If you give it enough time, I’m sure you’ll eventually find the one and realize how much clearer your mind is.

10. Develop positive relationships

Having a strong support network is the key to living a healthy life. First, being surrounded by close friends can make you feel supported and help you develop resilience as a result which is an important quality to have because life is unpredictable, and you’re bound to face a lot of obstacles. Whenever you feel like you aren’t coping or like things have become too much, don’t be afraid to reach out to friends or your family. It’s not a sign of weakness to admit you’re struggling, on the contrary, it takes guts to be vulnerable and opening can be very therapeutic.

Secondly, research shows that friends tend to mirror each other’s behavior. For example, the study from 2011 found that when a friendship is supportive, one friend’s exercise habits have an influence on the other friend’s exercise habits. [1] Similarly, findings from another recent study revealed that people whose friends are highly self-confident, tend to see themselves as such. [2] If you surround yourself with people who lead a healthy lifestyle and exhibit good personal qualities, you’re more likely to become this kind of person yourself and enjoy good mental well-being.

11. Become good at something that isn’t your work

Everyone needs to feel a sense of achievement occasionally; it helps you maintain high self-esteem and motivates you to keep going. But if your only achievements are work-related, you might struggle to take a break and the lack of work/life balance might affect your mental health. Plus, you might be under a lot of pressure to always perform well which isn’t realistic. Therefore, it’s important to find an activity that allows you to develop a skill and gives you satisfaction at the same time.

If you don’t have a hobby, you can look online and see what classes are offered in your city or find an area of interest and learn from YouTube videos. If you’re a naturally competitive and driven person, it might be challenging not to want to progress fast so make sure you devote a bit of time to doing it every day as opposed to spending hours practicing it at a time.

12. Do something you enjoy that is relaxing but productive to decompress and manage stress

And I’m not talking about learning a language or running or any other activity that might feel more like a chore than relaxation. I’m talking about doing something besides mindlessly watching a TV show or scrolling through social media.

Now, don’t get me wrong, being lazy is important and you deserve to switch off your brain occasionally but if you’re under a lot of stress, you might be using it to distract yourself from your problems which isn’t helpful in the long run. On the other hand, activities such as coloring, journaling, or yoga can help you become grounded in the present and at peace with your thoughts. Plus, using electronics before bed can disrupt your sleep which is the opposite of taking care of your health.

13. Set boundaries to improve your mental health

The hustler mentalityy’ isn’t always better. While it can be beneficial at first and help you get your foot in the door, it can also be what makes it difficult for you to maintain a work/life balance later. The best way to learn how to set boundaries is to prepare a strict work schedule that includes how many hours you’re allowed to work per day and how many extra responsibilities you’re allowed to take on per weekwhichd leaves you time to relax. Getting used to a routine will make it easier to say ‘no’ to requests and prioritize your mental health and well-being instead.

References:

[1] (PDF) The influence of close others’ exercise habits and perceived social support on exercise (researchgate.net)

[2] THE INFLUENCE OF FRIENDSHIP GROUPS ON INTELLECTUAL SELF-CONFIDENCE AND EDUCATIONAL ASPIRATIONS IN COLLEGE (stanford.edu)

How To Prevent a Burnout as a Busy Female Entrepreneur

Being an entrepreneur is more than a lifestyle. It’s a trend that has been portrayed as having a lot of benefits on social media. Indeed, having your own business allows you to have more freedom and more flexibility, and be your own boss who sounds cool. But what no one tells you about being an entrepreneur is that it can burn you out easily and impact your mental health. If you don’t know how to handle the downsides, they will outweigh the benefits so it’s important to learn how to prevent mental exhaustion before it wears you down. 

But first… 

What Is a Burnout? 

Burnout can be defined as a state of mental and physical exhaustion that prevents you from achieving your goals—significantly impacting your mental health. Burnout leads to poor performance and loss of motivation and can make you wonder if what you’re doing is the right path for you. It can also look like: a loss of passion, increased anxiety when thinking about work, feeling not good enough, having doubts, and finding it hard to make decisions. As it’s so difficult to treat, it’s better to learn how to prevent it before it’s too late.  

Why Is It Important to Prevent a Burnout and Protect Your Mental Health?

Burnout isn’t easy to reverse and if you’re not well enough to take care of your business, you’re not making money and not providing for yourself. Additionally, it can lead to more severe mental issues that can prevent you from working and enjoying life for a long time if left untreated. 

So here are a few tips that can help you avoid the faith many female entrepreneurs face: 

1. Prepare stress-management strategies to rely on:

While stress itself isn’t synonymous with burnout, being under chronic stress can make you more likely to experience it. Luckily, it also means that implementing stress-management strategies can be an effective way to avoid it. While there isn’t one strategy that works great for everyone, in the case of entrepreneurs and mental health, it’s important to learn to be in the present. Since running your own business means you don’t have set working hours and you’re almost required to think about it every minute of your day, it might be difficult for you to slow down and silence your mind. And this is when mindfulness becomes very handy.

Mindfulness is a practice derived from Buddhism and commonly used in psychological therapies because of the array of benefits it has. You don’t have to be a therapist to practice it though. The easiest way to begin is by starting to notice the world around you. For example, if you’re on your way to do your weekly shopping, you should try to focus on nature, the noises, and the way your feet move on the pavement instead of worrying about your next business move. It will be challenging but if you’re consistent, you’ll notice the improvement fast. 

2. Remember to include self-care in your routine and maintain work/life balance:

It’s true that you must be driven to run your own business and that it must be your passion. But it doesn’t mean that it’s all you should care about because while it might seem to be productive, it will often have the opposite effect. Achieving goals is important to keep your business afloat but devoting all your time to work can cost you your health.  

For this reason, you should remember to cultivate your interests outside of work and even if you don’t have any, it’s important that you include self-care in your routine and put your feet up not occasionally but regularly. See it as an investment instead of being lazy – if you keep your mind healthy, you’ll be able to work more efficiently and earn more money.

While one thing entrepreneurs have in common is the ‘hustle mentality’, it’s unrealistic to expect yourself to be at your best all the time. Sometimes it’s best to step out and return with a clearer mind. So, before you write your goals down for the next week, make some space for ‘me time’. Plan an activity whose only aim is to make you feel good and relaxed. Don’t be afraid to pamper yourself. 

Additionally, you should remember to put aside some time to socialize with your friends and family. There’s nothing wrong with putting your work first but remember that a strong support network can help you increase resilience and deal with life’s adversities more effectively. If you fail or feel like you’re not doing enough, your loved ones will be ready to cheer you up, not your followers, employees, or achievements, so don’t neglect your relationships.  

3. Make sure your self-esteem is stable:

When you run your own business and your earnings can’t always be guaranteed, everything is personal. It might be easy to let your setbacks define you and you might blame yourself for not doing enough even if you work as hard as you can. At the same time, it’s easy to forget that you’re doing what most people can’t even dream of – you’re in charge of a business, you’re taking risks. This isn’t simple to do and the road to success isn’t smooth. Additionally, you might face a lot of judgement as a female professional so it’s important for you to know your worth. 

So, to prevent burnout and protect your mental health, you should keep your self-esteem stable. One way to do this is by writing down even the smallest achievement, even if the only one you can think of is surviving a previous day or not giving up when you meet obstacles.

Remind yourself that you’re an amazing professional that decided to do her own thing despite a high possibility of ‘not making it’. Don’t be hard on yourself and treat yourself with compassion instead. It’s also a good idea to keep a gratitude diary where you write down everything, you’re grateful for – this can help you appreciate simple things in life and understand that it’s possible to feel joy even when you don’t achieve your goals. 

4. Set realistic goals:

Building your business is gradual and things usually don’t get significantly better overnight. If you set yourself goals that are too ambitious, the only thing you’ll achieve is making yourself overworked and this can quickly result in burnout. Instead of hoping to receive gratification fast, learn how to appreciate the process and start setting more realistic goals.

To do that, you should first evaluate your current working style and see if you manage to meet your expectations. If you don’t or if you’re under constant stress, it means you should lower those expectations. There’s nothing wrong with taking things slow because steady progress is better than intense ups and downs. 

5. Don’t compare your progress to other people’s progress:

You don’t have to look far to find successful entrepreneurs on social media which has its benefits as many of them are very inspiring and share some strategies that can help you improve. At the same time, social media is designed to show successes, not struggles, so comparing your journey to other people’s journey can mess with your mental health and affect your progress.

Instead, it can be worth looking into podcasts that are dedicated to entrepreneurs where you can hear real-life stories and get motivated by people achieving their goals despite obstacles. Additionally, you should remember that no single journey is the same and while working towards a goal is important, sometimes it takes a certain amount of luck, so don’t get discouraged if it takes you longer than others. You can consider joining a support group for female entrepreneurs where you can connect with people who understand your struggles.

6. Take advantage of your workspace:

Working from home can make it difficult to separate your personal and professional life, which can affect your productivity and mental health. At the same time, you can use it to your advantage and create a space that inspires you to achieve what you want in life. For example, you could prepare a vision board that visualizes your success or invest in a sun lamp that can boost your mood and improve your productivity as a result. You can even write down your current and previous goals and leave them in a visible place to serve as a motivator. This will help you remember how far you’ve come and that achieving more is possible. 

7. Prioritize your health:

First, improve your sleep schedule. A lot of entrepreneurs might neglect their sleep because they think extra hours spent working will make them more productive. However, remember that your body needs sleep to function and not allowing it to rest can cause burnout. While some people might be able to work efficiently without sleep, that’s not the case for most. Lack of sleep puts you at risk of getting ill more often and makes it more difficult to concentrate – long work hours mean nothing if they aren’t productive. So, before you prepare your work schedule, make sure your sleep schedule is on point. Go to bed at the same time every night and wake up at the same time too, and make sure you create a healthy sleep environment that promotes rest. 

Secondly, have a look at your diet. When you’re under stress, it’s tempting to rely on unhealthy food, but a poor diet can make you feel tired and decrease your motivation. Remember, everything you do is an investment in yourself and your success. It’s okay to treat yourself occasionally but try to eat more fruits and vegetables instead of sugar.

Lastly, protect your mental health by staying away from people who don’t believe in you or those with a negative outlook. Being an entrepreneur is difficult as it is, and you don’t need to be weighed down by someone else’s insecurities. If it’s your family that doesn’t cheer on you, try to refrain from spending too much on talking about your business and if it’s your friends, it might be time to make new connections.

8. Set working hours to increase productivity:

The best way to ensure your business grows is to find the balance between work and rest and the first step to doing that is to set a work schedule that resembles that of an employee. If you work all day, you’ll only tire yourself out. Instead, you should choose the number of hours you’re willing to do in a day and then clock out whether you’re done with your work or not. This will increase your productivity and give you a sense of achievement.

It will also make you feel less trapped as without work/life balance, it’s easy to feel like the work never ends. And indeed, there’s always more to be achieved and always an improvement to make, which is why you should work smart, not hard and preserve your energy levels. 

9. Keep your mind healthy by working out:
Exercising can do wonders for your mental health as it causes your body to produce feel-good hormones that boost your mood. It doesn’t matter what kind of physical activity you choose but there’s nothing quite like the satisfaction you get after a run or intense yoga – your mind becomes so much clearer, and your body feels stronger. You should also consider taking a walk at least once per day – this can also help you practice mindfulness and increase productivity.

10. Consider seeking professional help:

Just because you’re struggling, it doesn’t mean you’re not meant to run your own business or that you’ve failed. Life isn’t easy and you’ll face obstacles that aren’t even related to your work life so don’t be ashamed to ask for some specialist help.

A good therapist can help you identify what prevents you from working efficiently and keeping your stress at bay and can offer you strategies to better cope with setbacks. It’s better to invest in professional help now than when it’s your last resort. 

So how do you prevent burnout, improve your mental health, and practice mindfulness?

You must take care of yourself first before you can care for your business.

How To Incorporate Self-Care into Your Daily Routine

Self-care is one of these trends that can make a change in people’s lives but so much information available online makes the concept difficult to navigate. While the perfect self-care plan will vary from person to person, this article should give you some ideas on where to start. You’ll find out what self-care is and how you can incorporate it into your daily routine. Are you ready to transform your life?

What Is Self-Care?

Self-care refers to all the activities that promote your well-being and happiness. It not only allows you to improve and manage your health but also reconnect with your needs and cultivate self-love. Without self-care, you’re at a bigger risk of developing various health concerns and you might struggle to cope with negative emotions as well as reach your potential to fulfill your goals. Don’t wait until your health suffers and develop a self-care routine today.

Here’s how you can develop a self-care routine:

1. Learn how to recognize your needs

No matter what influencers or wellness coaches want you to think, an ambitious self-improvement plan isn’t always a good idea. There isn’t one size that fits all and you might not be mentally prepared to make big adjustments to your routine. If you pressure yourself to change your lifestyle and your desire to improve doesn’t come from within, it will be a chore and not something that promotes your well-being.

Apart from considering your individual preferences, you should remember that just because something is seen as healthy it doesn’t mean it’s good for you. For example, if you used to force yourself to run when you were younger to lose weight the negative association might make exercising unenjoyable and means you should find a different activity to include in your self-care plan.

The key to creating a successful self-care routine is making sure it makes you happy and gives you a sense of gratification. In other words, you should do something that benefits you, not something that you think you should do. If you can’t think of anything that could fit into that category, it’s a good idea to have a go at journaling. Try to make a list of things and activities that bring you joy and turn them into goals.

2. Take small steps

Have you ever felt guilty while relaxing after work because you knew you could be devoting that time to learning a new skill or exercising instead? The pressure to be the best version of yourself might be overwhelming, however, it’s what self-care isn’t. While self-care is a type of growth, it’s mainly a way to recharge and shouldn’t take a big portion of your time or make you feel like you’re not doing enough.

Once you’ve come up with a potential self-care routine, make sure you start small; even the most pleasurable activities might become a chore if there are ten other things on your to-do list. 

For the same reason, you should remember to be flexible. Just because you happen to skip a few of the steps when life gets in the way or when you simply don’t feel like doing them doesn’t mean that you failed or don’t care about yourself. Remember, the main goal of self-care is to feel good and if taking a break from it is what makes you feel good sometimes, so be it.

3. Prioritize your health

As you probably know, the information on how to improve your health is vast and while following general advice won’t hurt, it’s worth remembering that prioritizing health looks different for everyone; in some people’s case it might be physical activity, in others’ it might be learning how to set boundaries.

To identify a change that you could benefit from the most, think of unhealthy habits that you’re guilty of. For example, recall the last time you were stressed and try to remember what behaviors you relied on to cope with it. If you tend to resort to unhealthy food, consider including more healthy foods in your diet to balance it out. If you end up scrolling on social media, consider finding a healthier distraction such as watching your favorite TV show.

Additionally, try to incorporate some stress management into your routine. A good place to start is by listening to a guided meditation or doing yoga. You must experiment with a few methods before you find the one that works best for you, but you’ll be able to see positive changes even if you do it for only a few minutes every day.

4. Reconnect with your hobby

As we get older, it’s natural to drift away from our hobbies because life’s responsibilities get in the way and professional and family life become the priority. However, in some people’s cases abandoning their passion might have nothing to do with lack of time but everything to do with a fear of failure.

What might have given you joy when you were younger, might now make you feel not good enough because in the era of social media, it’s more common to reward success instead of the effort itself. So, the first step to getting your passion back is to do something you enjoy every day without worrying if you do it well or not.

The best way to practice is by trying something new that doesn’t make you feel like you must constantly improve or document your achievements. For example, you could try out a new recipe, have a go at drawing, learn a dance routine, or do knitting; whatever you choose, with the right mindset, you should be able to focus on the process itself. Once you’ve let go of striving for perfection, it will be easier for you to reconnect with your hobby and benefit from the sense of purpose it can give you.

5. Consider a digital detox

Even though technology certainly has its benefits, it comes with many downsides that can stand in the way of your happiness. For starters, it’s addictive as it drowns us in dopamine and makes us keep scrolling, which impacts productivity and forces us into a more sedentary lifestyle.

Additionally, social media encourages comparison and brings feelings of inadequacy as it presents an idealized version of reality. If you feel like you aren’t addicted to using the Internet, do a little experiment and try to stay away from it for a few hours. Even if your will is strong enough, chances are you’ll feel like something is missing. If you want to free yourself from the addiction and turn your focus to what’s around you, try to reduce the time spent on your electronics gradually. You can start by cutting it down to two hours a day and go from there – the key is to be consistent. You might be surprised how much free time you’ll have now.

6. Focus on your goals

Goals are what drive us and make life meaningful so it’s important to devote some time to work towards them. Firstly, it’s beneficial to understand what motivates you by tracking your progress. Do you work better under pressure, or do you perform best after praise? Then, you can try to improve your time management and set milestones for your goals but don’t pressure yourself to be at your best every single day.

Even devoting five minutes to think about your goal can be helpful as it encourages you to stay focused on what you want and gives you a sense of purpose. Remember, self-development is a part of self-care, but it shouldn’t be done at the expense of your mental health.

A good idea is also to prepare a vision board that you can fill with images and motivating quotes relating to your goal; place it in a visible place and look at it every day. When you do, make sure to take some time to visualize your success.

7. Give yourself more time to snooze every day

It’s not always easy to engage in self-care because our schedules are so busy. Luckily, focusing on getting a good night’s sleep allows you to kill two birds with one stone: improve both your mental and physical health. If you don’t remember the last time you woke up feeling refreshed, it’s time to focus on improving your sleep hygiene.

Since sleeping is something, you must do every night anyway, you might as well make the most of it. The easiest place to start is by making sure that your room is cool, dark, and quiet. If you like buying gadgets, consider getting a weighted blanket that promotes good sleep and prevents anxiety. Then, make sure you go to sleep at the same time each night and try not to use electronics for an hour before bed.

8. Learn to stay in the present

Living life to the fullest is challenging because our lifestyles tend to be so hectic it’s sometimes impossible to stop to think and have a breather. However, there are ways you can learn how to be in the present despite a busy schedule.

For example, mindfulness is a practice that comes from Buddhism, which aim is to bring your attention to the present moment and observe your emotions without judgment. The easiest way to develop this skill is by practicing breathing techniques. Set aside some time to focus on your breath; inhale with your mouth closed and slowly exhale with your mouth open. Let yourself observe your thoughts and emotions but without engaging in them; imagine they pass you by and drift away just like clouds.

Additionally, when you attend to daily tasks such as washing the dishes or walking, try to bring your attention to the present whenever your mind starts to wander. What matters is here and now? It will take some practice because we tend to overthink and favor multitasking, but it will get easier over time.

The inability to stay in the present makes it difficult to manage emotions and invites self-deprecating talk. When we are under a lot of stress, our thoughts gravitate towards negativity, and we often turn into our worst critics. Talking down on yourself can affect your self-worth and impact your motivation, making it more difficult to achieve goals or maintain relationships.

One of the great ways to cope with negative self-talk is by making it a habit to come up with contradictive statements. For example, whenever you call yourself names for failing, make sure to come up with a self-compassionate response, such as ‘I’m not stupid, I’ve done my best and I can’t always succeed’. This should help you develop a more realistic mindset over time.

9. Spend time with loved ones

Spending time with people who care about you can increase your resilience and help you deal with life’s adversities, as well as give you a sense of belonging. Of course, seeing your loved ones every day might not be possible but even sending them a text message can be beneficial to your health. Additionally, the next time you’re spending time with them, put your phone away and focus on building a connection; utilize your mindfulness skills and stay focused on the present.

10. Pamper yourself

A good self-care routine means finding a balance between self-development and allowing yourself to be lazy without guilt. It’s important to remember that even if you don’t do anything productive, you still deserve to treat yourself and feel good. To help you alleviate the guilt, you can practice positive affirmations; these are positive statements that you can repeat to yourself in front of the mirror every day.

Tell yourself that you did your best and that you have the right to take a break, even if you don’t believe it. Letting yourself know that you deserve to feel good strengthens your self-esteem and allows you to cultivate self-love, which is the key to living a fulfilling and happy life. Additionally, make it your aim to pamper yourself every day with an enjoyable activity, such as having a long bath or ordering your favorite takeaway.