Time Management And Self-Care: Balancing Work And Wellbeing

Life can be quite hectic at times, and while juggling numerous priorities, you may forget your personal well-being. It can be difficult to manage work and have a personal life; worse, your health can be adversely affected.

 

On the other hand, when you make yourself a priority by practicing self-care, coping with challenges is easier, stress is reduced, and overwhelming emotions can be managed better.

 

Taking care of yourself is known as self-care, or consistently improving and maintaining our own physical and mental health. Time management, a key component of self-care, gives you control over how you spend your time. Self-care reduces stress and the risk of disease and boosts your sense of well-being. You can learn how to make self-care a beneficial, lifelong habit.

 

What are the Benefits of Self-Care?

Self-care is essential in numerous ways. In addition to better physical health and mental health, self-care:

 

• Reduces stress and anxiety

• Prevents burnout

• Promotes happier relationships

• Increases productivity

• Improves sleep

 

Strategies for Self-Care

The following are tips for making yourself a priority while honing your time management skills.

 

Nutrition, Exercise, and Sleep

The foundation for self-care is to eat healthy foods, exercise daily, and get sufficient quality sleep. 

 

A healthy diet includes a variety of fresh fruits and vegetables, whole grains, non-fat or low-fat dairy, nuts, lean meats, and healthy fats. Avoid processed foods and too much salt.

 

Regular exercise will give you more energy and lift your mood. Aim to get at least 30 minutes of physical activity daily, such as taking a brisk walk, playing a sport, or bicycling.

 

Quality sleep supports and maintains your brain function and physical health. It reduces the risk of chronic health issues and affects how you think and react. Seven hours of uninterrupted sleep is recommended for adults. However, due to sleep pattern changes, older adults may need more sleep. As we age, we take longer to fall asleep, sleep more lightly and may wake up several times at night.

 

Morning Routine

A morning routine entails doing the same tasks in the same order daily. It will help you to prepare for your day, reduce stress, and put you in control of your time. Think about how much time you will devote to your routine and what you want to do during that time. 

For example, a person might have a 45-minute routine that consists of waking up, drinking cold water to boost metabolism, stretching to increase blood circulation, eating breakfast, reading the newspaper, and revisiting daily goals.

 

Handle Priority Tasks First

Focus your energy on the important tasks to reduce stress and prevent feeling overwhelmed. The key is to identify and prioritize your work the evening before. The Eisenhower Matrix is an effective tool for planning and prioritizing your tasks. First, make a list of the tasks that you are responsible for. Next, categorize each task as follows.

 

• Important and Urgent, “Do”: These are the highest priority tasks to be completed first. 

• Important but not Urgent, “Schedule”: These tasks are important, but schedule them for a later date or time. 

• Not important but Urgent, “Delegate”: These are tasks you can assign to someone else.

• Not important and not Urgent, “Eliminate”: Delete these tasks from your list.

 

Conclusion

 

Finding balance in life can be difficult, but it is essential for your health. The practice of self-care, including time management, helps you be your best while allowing you to control your time. The preceding strategies for self-care will make you stronger physically and mentally, promoting balance between your career and your well-being.

 

References

 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7799745/

 

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/basics/healthy-diets/hlv-20049477

 

https://www.mayoclinic.org/healthy-lifestyle/fitness/expert-answers/exercise/faq-20057916

 

https://www.nhlbi.nih.gov/health/sleep/why-sleep-important

 

https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898

 

https://www.lifehack.org/876079/prioritization-matrix

 

5 Ways To Boost Memory And Concentration

It is normal to be forgetful occasionally, for instance, forgetting where you put your phone or keys. It happens to us all as a result of our busy lives where we may be juggling multiple things at a time causing our focus and concentration to be divided. Lapses in memory and forgetfulness become a problem when you experience episodes of poor memory consistently. 

 

Many factors come into play when a person experiences memory loss, such as age, genetics, and some medical conditions that may affect the brain. To prevent this from happening, there are many manageable things that you can incorporate into your routine through your diet and lifestyle changes that can help boost memory and concentration and protect your brain against dementia or Alzheimer's. 

 

Below are five ways you can boost your memory and concentration: 

 

Train Your Brain

 

Just like you have muscles in your body that you train through lifting weights, your brain is a muscle too which you should train through various activities that allow it to work and learn new things. When you continuously learn new things and skills, you allow your brain to go through a process called neuroplasticity.

 

This helps the brain to constantly grow, adapt, change, and boost memory and concentration. You can learn many new skills over the internet nowadays by studying and doing new certifications to upskill yourself and taking part in a local group to learn a new sport or skill. 

 

With the regular use of these mental workouts, your mind is constantly challenged to grow and evolve, thereby, improving memory. By training your brain to learn new skills and knowledge, you can improve memory, concentration and boost your problem-solving skills.

 

Exercise

 

Exercise and movement not only have a positive impact on your physical health but also on your mental and emotional health. Daily exercises can help reduce the risk of cognitive decline that you experience with age and help prevent and protect your brain from degeneration. 

 

Studies claim that aerobic exercises like brisk walking, running, hiking, swimming, or dancing can help boost memory in patients who have been diagnosed with early Alzheimer’s.

 

Meditate

 

A daily mindfulness meditation practice can help boost memory and improve focus and concentration. It can improve brain function, improve both short and long-term memory, and reduce brain degeneration markers. Incorporating a daily meditation practice, even if it is only 5 minutes long can increase brain plasticity. 

 

Get enough quality sleep

 

Getting a restful night’s sleep of 7-9 hours is crucial for brain health. Constant sleep deprivation and a disrupted circadian rhythm can lead to cognitive decline and impairments leading to memory loss and lower focus. Our bodies and minds rest at night when we sleep; allow your brain to repair itself by practicing good sleep hygiene and getting at least 7-9 hours of uninterrupted sleep. 

 

Reduce Sugar Intake

 

Sugary desserts are a treat for our taste buds, but they play havoc on our brains and cause memory loss. Researchers claim that a diet high in sugary drinks and food is linked to developing Alzheimer’s and may cause a lower brain volume in total. Avoid highly processed sugar food like fruit juices, and desserts, and try to add natural sugars found in fruits into your diet. 

 

There may be some risk factors that may make you more prone to memory loss like genetics but there are lifestyle changes that you can make to boost your brain health and reduce the risk of memory loss and impairment. 

 

Try to avoid highly processed and refined sugars in your diet, avoid being sedentary, be more physically active, and practice meditation every day to boost your memory and concentration. This can be beneficial to your overall health and well-being and reduce your stress levels. 

 

Breaking Chains: Letting Go Of Toxic Relationships

Toxic relationships can drive you to your breaking point. These may be difficult to get out of, and you may not even realize things are bad until you’re in deep. Today we’ll look at healthy versus toxic relationships and how to break those chains.

 

Identifying a Toxic Relationship

 

The first step in breaking free from your chains is identifying when the chains are there. All relationships go through bad times. The difference is that toxic relationships seem to be perpetually stuck in a dark place. This is true for any type of relationship, not just romantic.

 

Signs of a healthy relationship include:

• Respect
• Trust
• Good communication
• Mutual commitment
• Kindness
• Fun
• Comfort
• Support of each other’s goals
• Partnership in decisions

On the other hand, signs of a toxic relationship include:

• Disrespect
• Lack of trust
• Dishonesty
• Poor communication
• Major difference in goals
• Lack of support
• Stress
• Jealousy
• Excessive control
• Disregard of each other’s needs and wants

Maintaining Safety

 

Depending on the level of toxicity, breaking the relationship off could have safety concerns. This mainly refers to partners in romantic relationships but not always. In these cases, it could be a good idea to consult with local law enforcement or the National Domestic Violence Hotline before taking any action. To reach the hotline, you can either call 800-799-7233 or text “START” to 88788. More information is available on their website.

 

Keys to Success

 

There are a few main components that ensure success when breaking off a toxic relationship. They include:

• Support System: Keep your loved ones in the loop about what’s going on with you. Let them know why you’re leaving the relationship and seek assistance from them if needed. Community support groups are also available if you need to talk with people who are going through the same thing.

• Independence: Learn how to take care of yourself and complete daily tasks. This includes managing your basic needs, finances, recreation, and other errands.

• Professional Assistance: Again, law enforcement and other measures may be necessary to maintain physical safety. From a mental health standpoint, you may also want to seek professional counseling before and after ending the relationship.

• Cutting Ties: One of the worst things you can do when leaving a toxic relationship is leaving the door open for the other person to come back into your life. It will be difficult to step away but it’s necessary for long-term healing. Once you no longer share material possessions and communication is not essential, delete their contact information and take them off your social media. Do not indulge in conversations about them with friends, family, or mutual connections.

• Self-Care: Engage in activities that bring you physical, mental, and emotional comfort and peace. Take care of your basic needs, live a healthy lifestyle, and participate in relaxing and recreational activities.

 

What To Say

 

What you say and how you say it during a breakup is critical to your success in walking away. Here are a few tips for breaking the chain of a toxic relationship:

• Maintain a strong and assertive but non-aggressive tone of voice.
• Use strong body language, including a tall stance, relaxed shoulders, and good eye contact.
• Use “I” statements and accept that the other person may not take responsibility for their actions.
• Use definitive language. For example, don’t say “I need a break”. Instead, say “I’m leaving you and I don’t want you in my life anymore”.

 

Healing From Toxic Relationships

 

It’s best to take a holistic approach to healing from a toxic relationship. This means focusing on every aspect of your wellbeing, not just your emotional health. Some of these aspects include:

• Physical: This involves factors such as diet, sleep, exercise, and personal hygiene.
• Mental: This involves using coping skills and/or professional help to deal with unwanted thoughts and emotions.
• Social: This involves your social connections such as family, friends, work, hobbies, and other social obligations.

 

Source Links

 

https://www.healthline.com/health/toxic-relationship

 

https://www.psychologytoday.com/us/blog/here-there-and-everywhere/202206/how-recover-toxic-relationship

 

https://www.thehotline.org/

 

https://www.verywellmind.com/how-to-leave-a-toxic-marriage-4091900

 

https://www.waldenu.edu/programs/psychology/resource/ten-signs-of-a-healthy-relationship

 

Your Improvement, Your Journey: Personal Growth Tactics

Written By: Ian Garza

Embarking on a journey of self-improvement requires dedication, knowledge, and a willingness to embrace change. This guide is tailored to inspire and equip you with effective strategies to enhance your well-being. Embrace these principles to unlock a healthier, more fulfilled you.

Embrace Movement Whenever You Can

Physical activity is a celebration of your body's capabilities. Beyond physical benefits, exercise is a powerful tool for mental clarity and emotional stability. Whether it's a morning run or a dance class, find joy in movement and let it become a sanctuary for your well-being. Regular exercise boosts endorphin levels, elevating your mood and combating stress. It also helps in building resilience, improving sleep quality, and fostering a sense of accomplishment.

 

Hydration: The Essence of Vitality

 

Water, the source of life, is often overlooked in its importance. Consistent hydration is the cornerstone of health, facilitating critical processes within your body. Strive to consume at least two liters daily. This simple yet profound act can revolutionize your physical and mental performance. Adequate water intake aids in detoxifying the body and enhances cognitive functions. It also plays a vital role in maintaining skin health and preventing dehydration.

 

Navigating the Path to Sobriety

 

If sobriety is your goal, know that seeking help is a sign of strength. In times of struggle, do not hesitate to seek help locating available treatment. Rehab can offer the guidance and support needed to reclaim control over your life. Recovery is a journey that requires patience and perseverance, and rehab provides the tools and support necessary for this path. It's a safe space to understand and overcome the challenges of addiction, offering a new perspective on life.

 

The Miraculous Benefits of Vitamin C

 

Vitamin C is a powerhouse for health and beauty. Its ability to increase skin elasticity by a staggering 61.4% surpasses even the most acclaimed cosmetic creams. In this era of health uncertainties, like the pneumonia virus outbreak, the immune-boosting properties of Vitamin C are indispensable. It also aids in wound healing and acts as a powerful antioxidant, protecting the body against free radicals. Regular intake of Vitamin C can lead to improved heart health and lower the risk of chronic diseases.

 

Yoga: Harmony of Body and Spirit

 

Yoga is not just exercise; it's a bridge to inner peace. This ancient practice weaves together physical postures and mindful awareness, promoting a unique equilibrium of body and mind. Embrace yoga as a tool for flexibility, strength, and serenity. Practicing yoga regularly can lead to improved posture and reduced back pain. It also encourages deep breathing and mental focus, which are essential for stress management.

 

The Art of Meditation: A Refuge for the Mind

 

In the chaos of everyday life, meditation offers a haven of tranquility. This practice of mindfulness and concentration can transform your mental landscape, reducing stress and fostering a profound sense of inner calm. Meditation improves self-awareness and emotional well-being, allowing for better handling of life's challenges. It can also enhance creativity and problem-solving skills, making it a valuable tool for personal and professional growth.

 

Nutritional Wisdom: Eating for Life

 

The food you consume is the fuel that drives you. A diet rich in fruits, vegetables, and lean proteins is not just about maintaining health; it's about enriching your life. Nourish your body and soul with choices that reflect a commitment to your well-being. Eating healthily can lead to a more balanced mood and sustained energy levels throughout the day. It also supports immune function, reducing the risk of illnesses and promoting longevity.

 

Your journey to self-improvement is a testament to your strength and determination. By adopting these practices, you are not only transforming your life but also setting a foundation for lasting health and happiness. Embrace this journey with an open heart and mind, and witness the remarkable changes that follow.

 

Gain insights and inspiration from Dr. Tan Kwan Hong – start exploring today!

 

Image by Freepik

Why Do We Suffer from Burnout?

Burnout is a state caused by high levels of chronic stress. It results in a total breakdown emotionally, physically, or mentally. What used to be a term for a broad set of conditions is now an official medical diagnosis. That's important because until it was given official recognition, people just believed they had to ride out whatever they were experiencing. Here's an example.

 

You approach your boss and tell him you've had enough. You can't work another minute. The environment, your coworkers, or some other situation has you on the verge of a mental or physical breakdown. Before a doctor could diagnose you as suffering from burnout, your boss might have told you to "tough it out."

 

In many cases, this is what we tell ourselves. While we recognize that our situation is beyond difficult in some way, we feel like we should be able to push through. That is definitely not the best course of action if you have a case of burnout working against you.

 

Look out for These Common Causes of Burnout

 

A person will suffer from burnout because they have been pushed past their emotional, physical, or mental breaking point. It's not just a case of someone working many long hours and being physically tired. 

 

It usually happens because a person is not in control of the situation they are forced to endure.

 

They have to put up with emotional, physical, or mental stress. There is no letting up. They feel they have no control over the process. A workload on the job or at home looks like it's insurmountable. Personal responsibilities that must be met continue to build until they create a perceived disaster situation.

 

A person feels they don't have the tools, resources, or personal abilities to handle their life or job satisfactorily. All of these situations can be caused by the following factors.

• Monotonous, challenging workloads that seem to grow quicker than progress

• Having a continual lack of control, either at work or in personal life

• Seeing little to no rewards for a person's time and effort

• Feeling a lack of support and community

• The perception that a person is the only one that has to go through harsh or difficult times

• Toxic environments that threaten a person's values, and possibly physical or mental health

While most burnout is job-related, you can see that these common causes of a breakdown can happen at home, in a person's social life, and at work. Avoid them whenever possible. If you suspect that you or someone you care about is a prime burnout candidate, talk to a counselor or mental health professional. As with any other health problem, prevention is always the best medicine.

 

Who Gets Burnout? Are You at Risk?

You may not be suffering from any chronic stress right now. You experience stress but assume it's at the same level as most people, and you handle it easily. What you need to ask yourself is this.

 

Are the problems in your life putting you at risk of going from a normal stress level to full-blown burnout?

 

Burnout and stress are related. Chronic stress, always having to deal with stressful situations and problems, can lead to burnout. On the other hand, regular doses of stress are actually good for you.

 

It's a way your body protects you. The stress response is tied to your fight-or-flight instinct. All your senses become fully aware if you must battle a threat or run in the opposite direction very quickly.

 

Burnout results from experiencing that situation constantly. Your mind, body, and/or emotions are relentlessly being hammered to the point that they give up. 

 

They simply can't take anymore. Even the strongest-willed person can suffer seriously from an endless barrage of stress to the point that some part of you shuts down.

 

Am I a Candidate for Burnout?

 

First, you need to ask yourself if you love your job. If you do, you likely don't have an issue. When you wake each morning and can't wait to get to work, your stress isn't unbearable. It's a sign that no chronic stress awaits you to clock in and get to work.

 

What do you do most of the time if you don't work? Does that cause you a lot of stress? Again, if stress isn't a constant companion, you probably don't have to worry.

 

Burnout comes from a consistent and relentless delivery of stress. 

 

Whether it's on the job, at home, or anywhere else, it's stress that you can't escape. It's right in your face and gets you to the point where you feel like you will explode.

 

Some jobs are more stressful than others. Yahoo Finance reports that the following occupations are more likely to lead to burnout than others.

 

·      Retail

·      Surgeon

·      Fast food worker

·      Social worker

·      Air traffic controller

·      Construction worker

·      Teacher

·      Nurse

·      Certified public accountant

·      Firefighter

·      Emergency medical technician

 

If you don't work any of those jobs, that doesn't mean you're immune to burnout. Frequently experiencing stress is never a good thing. Consult a mental health professional if you feel stress is too big of a part of your life.