How Spending More Time on Self-Care Can Make You Feel Better Overall

There are many ways to take care of yourself. Here are a few strategies that can help you improve your mental, physical, and emotional health.

Self-care is an important aspect of personal development. It’s always important to have time for yourself, even if it’s just 10 minutes a day. You can use that time for tasks like meditating, reading, or going for a walk. Just remember to take care of yourself so you can take care of others.

It can certainly feel like self-care is not easy to do on a regular basis, especially when you are stressed out, but the benefits it provides are worth the effort.

50 Tips to Feel Better About Yourself with These Small Changes

These fifty tips are not going to make you feel a big difference in your life immediately. But they will help you feel more confident and at peace with yourself.

1. Make sure you get enough sleep every night so you can think clearly and function well throughout the day. 

What do you do when you don't get enough sleep every night? You feel tired, unfocused, and irritable. You make mistakes. And you're not just making mistakes at work - your health is suffering too. Ensuring you get at least seven hours a sleep per night will help you function well throughout the day. 

2. Take the time for yourself and do things that make you happy.

The opportunity to spend time on yourself can be tough when you have a busy schedule. It's important to take the time needed for yourself and do things that make you happy. After all, self-care is vital for the health of your mind and body.

3. Take a break from social media and other online distractions.

Social media is a vital part of modern life. People use it to make connections, stay informed, and share information. But sometimes we need to take a break--just for an hour or so--from the hustle and bustle of our social lives. It can be overwhelming.

4. Schedule in some time for pampering yourself—whether it be a spa day, taking a walk with friends, or just taking an hour to go through your makeup case, this is important for self-care.

It's important to pamper yourself every now and then. Self-care is essential for a happy, healthy lifestyle. Many people make time for this by scheduling in a spa day or going on walks with friends. But if you don't have much time to dedicate, there are many ways to pamper yourself without the need for an appointment. You can do it by taking an hour to go

5. Take care of your skin such as cleansing, moisturizing, exfoliating, and protecting it with sunscreen.

A healthy, glowing face is essential to maintaining a good overall look. Skin care is not just limited to cleansing and moisturizing, though. There are also many other steps you can take to protect your skin such as exfoliating and using sunscreen. You can also use makeup such as foundation, eyeliner, mascara, eyeshadow, and blush  if that helps you feel good. When you take care of your skin you are taking care of your body and that is a form of self-care. If you enjoy putting on makeup, that is also another form of self-care.

Skin care is an essential part of any beauty routine, especially since it's so easy to damage your skin with sun exposure. When you're not wearing sunscreen, these common beauty mistakes can lead to dark spots, redness, and blemishes on a daily basis. To take care of your skin and make sure you're protecting it from damaging UV rays, use a gentle cleanser, moisturize twice a day.

6. Don't compare yourself to others.

Our society is fueled by constantly comparing ourselves to others. We like to compare our fitness level and income, relationships, etc. It's natural for us but not always the best thing for us. Accepting who you are will improve your mental health.

7. Eat well to maximize your performance.

When you eat well, you'll feel better and perform better. Whether you're training for a marathon or working on a complex project, eating healthy is key to your success.

8. Be active - whether it is taking up a new hobby, going for a brisk walk, or hopping on the bike for 20 minutes. Make it a point to get some type of physical exercise daily.

9.  Spend time with family and friends to decompress and destress.

Due to the modern world, we live in, it can be difficult to find time for ourselves. This is why it is important to make time for both pure and productive activities- sometimes this means spending time with family and friends. Spending time with people who are not in your immediate circle will help you recognize what truly matters.

10.  Self-care is a term that is often used interchangeably with mental health. But it also refers to the act of taking good care of yourself for your own sake. It involves activities such as exercise, meditation, and healthy eating.

The importance of self-care has been widely acknowledged in today's society. With increased work-life balance and the rise of technology, it becomes harder for people to take good care of themselves physically and mentally. This can lead to anxiety, depression, burnout, and other mental health issues that are more common in today's world.

So, what can we do? Well, we can start by looking into how we can improve our self-care routine through things like meditation or mindfulness exercises. And when you're feeling overwhelmed or need a break from work - try looking at something funny and interesting.

11.  Make sure you are drinking enough water every day. Water helps flush out toxins in your body and keeps your skin hydrated. It also keeps you healthy by helping your body fight off infections and diseases. It's recommended that you drink at least eight cups of water every day.

12.  Get up and stretch every hour. As we spend more time sitting at our desks, it has become increasingly important for us to get up and stretch every hour. If a person is not getting up and moving around then the muscles in their back and neck will begin to tighten. This can lead to discomfort, pain, and even potential injury.

13.  Establish boundaries at home and at work. Boundaries are important. It is vital to have clear, communicated boundaries at the home and workplace for many reasons. For example, if one person has a boss who is late morning and another has a boss who leaves early in the afternoon, it can make life much easier to establish what time people are expected to be in each day as well as when they can expect meetings/work calls/etc. 

14.  Get outside in nature to improve your mindset.

Although it is not always possible to get outside in nature, there are ways that you can still experience the benefits of nature and improve your mindset. Whether you are looking for ways to de-stress during the week, or want to reconnect with yourself, getting outside has many health benefits. If you’re stuck indoors, then downloading an app of the ocean’s waves crashing on the beach can help you feel better and decompress.

15.  Maintain healthy social relationships.

Today, people are living busier lives. Most of us have jobs that require long hours, and most of us don't even get a lunch break. So, it's easy for relationships to fall by the wayside--something that can be very damaging to our mental and physical well-being. How do you maintain healthy relationships in such a busy world? Make the relationships in your life a priority.

16.  Keep yourself engaged with activities you love.

When you love what you do, it's easy to stay motivated and engaged with your day-to-day activities. That's why people who find their work meaningful and satisfying are more likely to stay in the workforce for a long time.

17.  Learn how to replace bad habits with good ones.

We all have bad habits that we struggle with daily. These bad habits can be difficult to break because they’re so ingrained in our daily routines. Sometimes it takes a while to change and sometimes it doesn’t work at all. However, there are some ways you can replace your bad habits with new, healthier ones without having to put a lot of effort.

18.  Embrace alone time and make time for solitude.

Becoming a self-aware person means learning to make time for yourself. Whether it's an hour of reading, a walk in the park, or a trip out to your favorite coffee shop, be sure to set aside some time for you on a regular basis.

19.  Plan for setbacks but know how to navigate challenges.

Life is full of challenges that may make it seem like you're stuck. But with a plan and a positive attitude, you can get through them no matter what happens.

20.  Learn how to be resilient in the face of adversity.

It's hard to be resilient in the face of adversity. It takes a lot of practice, and it takes conscious effort to learn how to be more positive and less negative. Often, these setbacks are due to external factors such as bad luck and a lack of preparation. However, the key to success is being able to overcome these setbacks and continue forward.

21.  Always listen to your body. If something doesn’t seem right, take a break, or see a doctor.  

The body is your most important tool. It allows you to live, move, and function in this world. It's always listening, and it's always trying to tell you something. Listen to your body so that you can stay healthy and live a long life.

22.  Learn how to breathe during times of high stress.

Breathing is a universal and important skill that can help soothe the mind and body as well as help us stay grounded and avoid hyperventilating. It's often difficult to control our breathing when we're in a state of high stress, but there are some simple techniques that you can practice taking your breath back. Here is one exercise:

- Breathing in through the nose for a count of four, hold for five seconds

- Breathe in through the mouth for a count of four, hold for five seconds

- Inhale deeply and exhale slowly through the mouth or nose

23.  Start your day off with gratitude and a positive mindset.

Many people go to bed on the wrong side of the bed and wake up with a negative outlook on life. However, by starting your day off with gratitude and a positive mindset, you can start your day out right. Gratitude is a feeling that is felt when one appreciates what they have in life. It is important to appreciate our blessings because it helps us embrace the world around us.

24.  Show appreciation for everyone around you.

In this day and age, we are too quick to judge. We expect people to be perfect, but we forget that everyone is just human. It is important that we remember to put others before ourselves and appreciate the people in our lives for who they are today, not who they were yesterday.

25.  Be self-aware and pay attention to your surroundings.

There are so many people walking around the city. Most of them are looking down at their phones, texting, or scrolling through Instagram. Some may be trying to start conversations with strangers, but most won't even give you a second look. You have to be mindful of your surroundings and pay attention to what's going on around you because you never know when something important is going to happen.

26.  Use a journal to track your thoughts and moods throughout the day.

Journaling is a great way to reflect on your day and pay attention to the emotions and events that are happening in your life. It can help you gain more clarity about what's going on in your body, mind, and soul. Journaling is an excellent way to change negative thoughts into positive ones.

27.  Work on reframing negative thoughts into positive ones.

Negative thoughts can be difficult to control but focusing on the positive can help you feel more optimistic. Loving yourself is a vital step in recovery and happiness. Let's focus on how we can create happier and healthier minds!

28.  Ask for help and support when you need it.

When someone is feeling overwhelmed or even depressed, it is important to ask for help. Not only will others be supportive, but they will also help you through the difficult time. This is especially true when you are asking for help from a close friend or family member.

29.  Focus on developing on your strengths to improve your self-confidence and self-esteem.

Self-confidence is a key factor in achieving success. It allows people to take risks, pursue their dreams and live up to their full potential. When you are confident about who you are, your confidence will shine through in all aspects of your life, including work.

30.  Practice self-compassion to feel better.

Self-compassion allows you to move beyond the painful moments of life with a more open, compassionate, and accepting perspective. Self-compassion helps you not only feel better about yourself, but also allows you to shift your thoughts away from your ego and into a more positive zone.

31.  Start writing as a way to improve your mental health and wellness.

Writing is a skill that can be learned and developed into a lifelong habit. Whether it's your day job or hobby, writing on a daily basis can help you stay in shape as a writer. Writing is not just a nice-to-have, it's an absolute must if you want to thrive in this world.

32.  Create and stick a routine every day.

Routine is crucial for productivity and your mental health; a daily routine helps with consistency in the day and creates a sense of order. By having a routine, you have a set time to work on your tasks every day.

33.  Be honest and open with everyone around you.

When you're honest and open with everyone around you, you'll be able to build deeper relationships and have a more fulfilling life. Being open with others will also increase your chances of success because it will make it easier for people to trust you.

34.  Set daily affirmations and say them out loud every day.

Set your daily affirmations for the day. Make sure to say them out loud so you can fully internalize them and center yourself before going to bed each night. By doing this, you will be able to manifest what you want in life and live a more positive, happy life. Here are a few daily affirmation examples.

1.     "I appreciate the people who make my life easier."

2.     "I am grateful for all the opportunities I have."

3.     "I am brave enough to try new things."

4.     I am __________ today, I am __________ every day, and I will always be __________!

5.     I am confident in my abilities, I am proud of myself, and I always give my best effort!

35.  Remove yourself from toxic people and toxic situations to protect your mental health and overall wellness.

Toxic people and toxic situations are extremely damaging to your mental health and overall wellness. Social media is rife with these situations that can be hard to avoid. One way to get out of these toxic scenarios is by removing yourself from the situation, or at least minimizing your exposure.

36.  Take time to smile and laugh to alleviate stress and anxiety.

Many of us can be faced with the task of living in the present and not worrying about the past or future. However, it is important to remember that we are not always in control of our thoughts. There are times when we will experience anxiety and stress that can only be alleviated by taking a moment to smile and laugh.

37.  Get on a sleep schedule you follow every day.

There are many benefits to following a sleep schedule. It can help you to wake up at the same time every day, it can help improve your mood, and it can help you to be more productive.

38.  Design a vision board to help make your dreams come to life.

A vision board can help you make your dreams come true by visualizing what you want and are working towards. Design a vision board that incorporates your personal style and is tailored to your goals.

39.  Surround yourself with happy and positive people to help improve your mental health and overall well-being.

You have the power to surround yourself with people who make you feel good, and in turn, you'll feel good. It's really that simple.

40.  Find an accountability partner to help you stay the course.

Many people find it hard to stay on track with their diet, exercise, or other self-improvement goals. It can be difficult to motivate yourself to keep up the good work and make progress when you're having a bad day. This is where an accountability partner comes in handy. Someone like a family member or friend will help you stay focused.

41.  Make it a point to keep learning and evolving as a person.

Making it a point to keep learning and evolving as a person is important. Whether you're trying to update your skills, you want to learn something new or you're just curious about your field, the following are some ways that you can continuously learn.

42.  Turn the devices off after 6pm to recharge and disconnect from technology.

We tend to stay connected to technology for hours on end, but this can be a detriment to our health and well-being. The good news is that we don't need to remain plugged in all the time. Turning off your devices after 6pm has a number of benefits including saving energy and increasing sleep quality.

43.  Declutter your mind to make room for mental clarity.

Decluttering your mind is a process that can help you achieve mental clarity, as well as reduce stress and anxiety. The simplest way to cleanse your mind is to plan out your day in advance. Brainstorm a list of what you need to do for the day and prioritize accordingly.

44.  Throw out the old in your closet and make room for the new.

When it comes to deciding what to keep in your closet, it is important to remember that clothes are meant to change with the seasons. In order for you to make room for the new, you need to toss out the old. You'll be able to feel good about yourself knowing that you're getting rid of old things and making room for new things.

45.  To clear your head, do a brain dump. This will help you get organized.

Brain dumps are a good way to get your thoughts out of your head and onto paper. This helps you to process and organize your thoughts into sentences, paragraphs, and even chapters. Brain dumps also help you to take stock of what is going on in your life.

46.  Watch an uplifting video or listen to an inspiring podcast.

Listening to inspirational podcasts is a way of life for some people. People who need a boost of motivation or inspiration often listen to these podcasts at work, home, or during their commute. Some of the most popular topics are health and wellness, happiness, personal development, and self-improvement.

47.  Buy yourself something that you want.

Spending money on yourself is a great way to treat yourself and make sure you get the things you need. However, many people feel guilty that they don't earn enough to be able to buy themselves something nice. If you want something specific, such as material goods or travel, then it might be worth it for you to go out and save up so you can afford it.

48.  Take a vacation or a staycation.

If you're planning a vacation, but don't want to miss out on work, below are some of the tasks you might consider:

o   Let your coworkers know you’re going to be away and ask them to cover your responsibilities while you’re away.

o   Make yourself available for emergencies.

49.  There are many reasons to be overwhelmed and bogged down by the details that we take on. Sometimes these details can be very important and necessary, but other times they can just slow us down, exhaust us, or even harm our progress. Learning how to cut through all of these unnecessary details is a skill that any entrepreneur can build on.

50.  Give yourself a break if you fail at doing something. Look at it as a lesson. It is important to take time off when you need it. It helps you recharge, gain perspective, and see things in a different light. If you have failed at something, don't beat yourself up over it. Look at it as a learning experience and use that lesson to help propel your career forward.

What are some easy ways you can do at home to improve your mood? Here is a List of Simple Techniques and Tricks that Will Change Your Day for the Better!

There are a lot of things that you can do to improve your mood. These techniques and tricks will help you to feel better about yourself and your life.

Some of the easy techniques that you can try at home include:

Learn how to start meditating.

Meditation is a practice that has been around for at least 5000 years. It focuses on breathing, being present and connecting with the self. This practice can help you be more mindful, relax, manage stress, and improve your overall health.

Start taking up yoga to destress.

Yoga has many benefits. It can relieve stress and anxiety, improve your sleep quality, and even help you lose weight. There are many different types of yoga that can be practiced by people of all ages and backgrounds. Yoga practices such as Hatha Yoga will give you a deep relaxation in less than 30 minutes.

Alleviate stress with running or cycling.

Running is one of the most popular exercises in the world. It is a low-intensity, full-body exercise. With various benefits such as strengthening muscles, improving mood, and creating more energy in your day, runners don't have to worry about getting bored if they run for 30 minutes every day. Cycling is another exercise that many people can enjoy. It requires skill, balance, and coordination which makes it challenging yet fun.

How to Manage Anxiety in Social Situations

While some people are social butterflies, others find interactions nerve-wracking. However, it’s never too late to improve your social skills and become a people person. Learning how to manage your anxiety in social situations will help you enjoy your life more and open the doors to more friendships and professional opportunities.
Here are a few tips that can help you overcome social anxiety:

1. Master stress-management techniques

The best way to manage anxiety regardless of what social situation you’re dealing with is to regularly practice stress-management techniques. You’ll benefit from this approach the most if you combine two or more methods. For example, one of the most popular techniques is mindful breathing. To give it a go, put your hand on your belly and the other hand on your chest, then inhale through your nose so that your belly pushes your hand out. Exhale through pursed lips and repeat the whole process. Alternatively, you can try to remember to breathe in through your nose and breathe out through your mouth whenever you feel stressed.

Another effective relaxation technique is visualizing yourself in your happy place. All you must do is think of a place that is soothing; it can be an actual place or an imaginary world where your worries don’t exist. At the same time, try to engage all your senses and focus on what you can see, hear, touch, smell, and taste. Once you’ve gotten the hang of it, you can combine it with breathing techniques.  

2. Understand your fear

If the prospect of engaging in social interactions fills you with dread, you aren’t alone. Many people struggle with social anxiety to some degree; however, everyone’s experience is different. Some might simply feel nervous when meeting new people, others might get sick just at the thought of going to a social event and avoid leaving the house. But whichever category you fall into, you should start by understanding the way your fear works. 

First, think about the last time social interaction made you feel anxious and try to write down all other emotions you experienced such as fear, shame and so on. Then try to pair the emotions with thoughts, bodily sensations, and behaviors. For example, you might have been nervous at a party and your inability to interact with strangers made you feel helpless, evoked negative thoughts about yourself and caused you to sweat. Eventually, you decided to stay in the corner and not talk to anyone. Getting to know your fear will give you more clarity on how to approach it and eventually overcome it.  

3. Practice social interactions to help keep social anxiety at an arm’s length

It might not be what you want to hear but exposure is important. If you want to get good at something, you must practice it a lot, just like you would if you wanted to master a new language. Being social is a skill and while you might need more time to get there than other people, you can learn it.

So how can you get out of your comfort zone? You don’t have to force yourself to chat with strangers straight away or have conversations you don’t want to have. You can start small and give yourself a daily challenge. For example, you could make it your goal to smile at strangers when you’re out and about, then progress onto asking shop assistants how their day is going, initiating social meetings, and showing up to social events. This might seem terrifying to you now but the more you practice, the easier it will get. 

After every exposure, it’s important to reflect on it. Once you’ve completed a challenge, ask yourself, was it as bad as I thought? How did that experience compare to what I think was going to happen? What did I learn from it? For example, the more you interact with people, the more you’ll realize that people aren’t as harsh on you as you are on yourself and that seeing someone smile back at you might put you in a good mood. And even if you happen to do something embarrassing, remember that it all of us do at some point. 

4. Ask your friends for support

As you gradually learn how to get out of your comfort zone, it’s sometimes a good idea to reach out for support. For example, if you want to go to a party, you can ask your friends to go with you. However, it’s important to remember not to rely on this kind of aid too much because it might result in increased anxiety when you’re on your own and prevent you from directly testing your fears which is essential to overcoming social anxiety. Your friends should encourage you to get out of your shell, not speak for you or do things for you. 

5. Become a good listener

People who experience anxiety in social situations are focused on the way other people view them and how their bodies react (for example, you might experience trembling voice, sweating or stomachache), often failing to connect with the other person. So, if you want to distract yourself from feeling anxious and become a better conversationalist in general, you should make practice being a good listener. A good listener is someone who pays attention to what the other person is telling you about but also empathizes with it. Remember to visualize everything the other person is saying and respond with nonverbal cues, which can be as simple as nodding. 

6. Try positive affirmations

Imagine that you’re feeling disappointed because you’ve just failed an exam. If you’re not an optimistic person, your inner voice might tell you that you’re stupid and you’ll get nowhere in life. And the more thoughts like that arise in your mind, the worse you’ll feel. As you can see, your thoughts can influence your mood and your mood can influence your thoughts. Knowing this, you can manipulate the way you feel and improve your confidence by learning how to adopt a more positive mindset.  

The simplest way to become more positive and self-confident is by practicing positive affirmations. All you need is to stand in front of the mirror every day and repeat motivational statements to yourself for a few minutes. It doesn’t even matter if they’re true or not because the more you repeat them, the more you’ll start believing them and a change of behavior will follow. For example, you can tell yourself that you’re self-confident, friendly, and sociable and that people like you. Additionally, try to visualize whatever you say to really influence your thoughts.  

7. Try a guided meditation

Nowadays guided meditations are popular as they allow you to improve a lot of issues by simply listening to a voice and following simple steps. And, of course, it means you can find plenty of resources to help you deal with social anxiety. One of the most popular ones is social anxiety hypnosis by Michael Sealey that you can find on YouTube. As you can see in the comments, a lot of people swear by it and say that it helped them make a tremendous change in their lives. 

8. Pay attention to your thoughts

You might think, but wait, aren’t you supposed to silence the inner voice that’s telling you that you’ll make a fool out of yourself? The problem is that ignoring the issue won’t help you progress. Additionally, your thoughts might already be so automatic that you might not even realize you’re experiencing them and so can’t really change them.  

Whenever you feel anxious, try to pay attention to what thoughts accompany this feeling. For example, you might engage in self-deprecation: “I’m boring and nobody likes me” or catastrophize, “I’m feeling anxious, so I’ll probably fail this interview.” For every negative thought that arises in your mind, you should come up with a more realistic statement. For example, you can tell yourself, “I’ve been anxious many times before and that didn’t stop me” and that people will worry more about how they come across to others than whether they like you or not.  

Believe it or not, you’re your worst critic and people see you in a more positive light than you think. This phenomenon is known as the ‘liking gap’ and it’s supported by research. For example, in the study published in Psychological Science Journal participants were invited to have 5-minutes conversations with each other followed by ranking how much they liked their conversation partner and how much they thought their partner liked them. Most participants underestimated the impression they made on others which shows that people don’t judge you as harshly as you judge yourself. [1]  

Changing your thoughts doesn’t happen over time and takes a lot of practice. It’s recommended that you first learn how to be more mindful to become more self-aware of your mental state. You can check out our last article that explores what mindfulness is in-depth, but the general idea is to become aware of your surroundings. You can practice it by fully focusing on what you’re doing in each moment instead of letting your mind wander. 

9. Become your own cheerleader

Struggling with social anxiety can be very isolating as people who feel comfortable in social situations don’t understand how challenging they are to you. Even if your friends are supportive, they’ll never fully comprehend what it feels like to fail to navigate something you’re expected to be good at. Therefore, you should remember to be your own cheerleader and congratulate yourself on every effort. Did you smile at a stranger? Tell yourself that you did well. Did you manage to start a conversation? Treat yourself to your favorite food. 

You can also keep a journal in which you document every successful interaction and even the smallest improvement. Whenever you feel like you aren’t advancing enough or face an obstacle, you can read through your past entries and see how far you’ve come. This kind of positive reinforcement will encourage you to keep going and consequently boost your self-esteem. The better you feel about yourself, the less likely you are to struggle with self-deprecating thoughts and anxiety.

10. Think of creative ways to boost your confidence and manage social anxiety  

If it works, it doesn’t matter what it takes to get there. This doesn’t mean you should use alcohol or drugs to manage your anxiety but there are plenty of creative techniques you can use to become more confident. For example, a lot of people benefit from watching a TV show with a strong lead and drawing inspiration from their behavior. You don’t have to transform into a completely different person, but it helps to adopt some of the mannerisms and then imagine yourself that you’re the character whenever you have to interact socially.

Another thing that can help is listening to motivational music. If imagining yourself as a TV character doesn’t work, why not visualize yourself acting confident? Before any upcoming social event, play the chosen song and do your best to picture yourself nailing all social interactions. Combine it with positive affirmations for more effect. 

And if you enjoy a challenge, you could always sign up for acting classes. This is a huge step out of your comfort zone but can serve as a ‘shock therapy’ and help you get over the fear faster.  

11. Consider therapy to help manage your social anxiety

In many people’s cases, social anxiety is a result of certain personality traits and traumatic childhood experiences so professional help might be necessary to appropriately address the problem. Cognitive Behavioral Therapy (CBT) is the best treatment option for people who struggle with social situations as it involves making changes to your thought process and emotions attached to specific situations to eventually modify your behavior.

CBT recognizes that negative self-talk can lead to avoidance behaviors and gradually introduces you to anxiety-inducing situations. Even if you’re having success with some of the tips mentioned in this article, professional treatment is always a good idea. 

References:

[1] The Liking Gap in Conversations: Do People Like Us More Than We Think? - Erica J. Boothby, Gus Cooney, Gillian M. Sandstrom, Margaret S. Clark, 2018 (sagepub.com)

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.