When to Stop: practical self-care tips for Women on the Go
Balancing professional responsibilities, personal commitments and unforeseen challenges has made it difficult to prioritize self-care, often pushing it to the back of your mind. Eva Rosa Santos is sharing 3 practical self-care tips to allow yourself to stop.
The first part of the year has been incredibly hectic, filled with constant demands and an unrelenting schedule. It was a whirlwind of complex commitments flooding my to do list with extra things every day, which has left me with little or no time to pause and take a much-needed break. Balancing professional responsibilities, personal commitments and unforeseen challenges has made it difficult to prioritize self-care, often pushing it to the back of my mind. Have you ever felt that way?
I believe this feeling is universal. For women, especially mothers and businesswomen with demanding professional lives, prioritizing self-care is crucial—not just during recovery, but to constantly prevent overwhelm.
As I find myself recovering from the flu, I want to take a moment, pause and write this article, a reminder to stop and listen to your body.
If you recognize the critical need for self-care, I invite you to explores three practical techniques to help you navigate a hectic schedule. Mindful breaks, sleep hygiene and mastering the art of delegation, are choices you can make for your mental and physical health.
If you want to start feeling your best again, keep reading. Small changes can have a profound impact on your wellbeing, and impact those who rely on you.
According to a survey by the American Psychological Association, nearly 75% of adults report experiencing moderate to high levels of stress, with almost half noticing that their stress has increased in the past year. For women, particularly those balancing careers, motherhood and personal obligations, the demands can be overwhelming.
Here are three practical techniques to include self-care into your busy routine:
Mindful Breaks
Life is a delicate and precious gift, marked by its fleeting nature and unpredictability. From the moment we are born, we embark on a journey filled with moments of joy, love and success, but also with challenges, loss and uncertainty. The fragility of life manifests in various ways, reminding us of its impermanence and the importance of cherishing every moment.
Incorporating mindful breaks into your daily routine can significantly reduce stress and benefit your mental and physical wellbeing. These short, intentional pauses allow you to step away from the constant rush and reconnect with yourself, reducing stress and increasing focus.
Taking just five minutes for deep breathing exercises, a brief meditation session, or a quick walk outdoors can help clear your mind and re-energize your body. These breaks are not just about resting; they are about being fully present in the moment, which can impact your mood in a positive way and increase your productivity as a result.
To make mindful breaks a regular part of your day, consider setting reminders on your phone or using a mindfulness app. These tools can prompt you to take these essential pauses, ensuring that you consistently dedicate time to reset and recharge amidst your busy schedule.
Prioritize Sleep: The Importance of Sleep Hygiene
Adequate sleep is fundamental for overall health and productivity. Aim for 7-8 hours of sleep each night by establishing a bedtime routine that includes calming activities like reading, stretching, or listening to soothing music. Avoid screens and stimulants such as caffeine before bed to enhance your sleep quality. Remember, insufficient sleep can have serious consequences.
Establish a Consistent Sleep Schedule
Maintain a regular sleep schedule by going to bed and waking up at the same time every day, even on weekends. This helps regulate your body’s internal clock and can make it easier to fall asleep and wake up.
Create a Relaxing Bedtime Routine
Engage in calming activities before bed to signal to your body that it’s time to wind down. This might include reading a book, taking a warm bath, stretching, or listening to soothing music. Avoid stimulating activities, such as vigorous exercise or consuming caffeine, at least a few hours before bedtime.
Optimize Your Sleep Environment
Your bedroom should be a sanctuary for sleep. Ensure that your sleeping environment is quiet, dark, and cool. Consider using blackout curtains, earplugs, or a white noise machine to block out disturbances. Invest in a comfortable mattress and pillows to support a restful night’s sleep.
Limit Screen Time Before Bed
The blue light emitted by phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep. Aim to turn off screens at least an hour before bed. If you must use electronic devices, consider using a blue light filter or night mode to reduce their impact on your sleep.
Be Mindful of Food and Drink
What you consume in the hours leading up to bedtime can affect your sleep. Avoid heavy meals, alcohol, and caffeine close to bedtime, as they can disrupt your sleep cycle. Instead, opt for a light snack if you’re hungry and choose herbal teas that promote relaxation.
Get Regular Exercise
Regular physical exercise can help you fall asleep faster and enjoy deeper sleep. Aim for at least 30 minutes of moderate exercise most days of the week. However, try to complete your workout at least a few hours before bedtime to avoid being too energized to fall asleep.
By implementing these sleep hygiene practices, you can create an environment and routine that promotes restful, restorative sleep. Prioritizing sleep is not just about the number of hours you spend in bed, but the quality of that sleep. Making these adjustments can lead to significant improvements in your overall health, mood, and productivity, ensuring that you wake up feeling refreshed and ready to take on the day.
Delegate and Say No
Recognizing that you cannot do everything on your own is a critical step in managing stress and maintaining your well-being. By learning to delegate tasks and say no to additional responsibilities, you can focus on what truly matters and ensure that you have the time and energy to care for yourself.
How do you master these essential skills? Start with understanding that delegation is not about relinquishing control but about leveraging the strengths and capabilities of others to achieve common goals. Effective delegation can free up your time, reduce stress, and improve overall productivity.
Steps to Effective Delegation
- Identify Tasks to Delegate: Assess your workload and determine which tasks can be delegated. Routine, time-consuming, or tasks that others can perform just as well, if not better, are prime candidates.
- Choose the Right Person: Select someone who has the skills, experience, and capacity to take on the task. Ensure they understand the task’s importance and have the resources they need to succeed.
- Provide Clear Instructions: Clearly communicate the task’s objectives, deadlines, and any specific requirements. Ensure the person understands what is expected and feels comfortable asking questions.
- Trust and Empower: Once you delegate a task, trust the person to complete it. Avoid micromanaging, but be available to provide support and guidance as needed. Empower them to take ownership and make decisions within the scope of the task.
- Follow Up and Give Feedback: Check in periodically to monitor progress and offer constructive feedback. Acknowledge and appreciate their efforts, which helps build confidence and encourages a sense of teamwork.
Learn to Say No
Saying no is a powerful tool for protecting your time and energy. It allows you to set boundaries and focus on your priorities, preventing burnout and ensuring you can give your best to the tasks and responsibilities that matter most.
Strategies for Saying No
- Know Your Limits: Understand your capacity and recognize when taking on more will overwhelm you. Being aware of your limits helps you make more informed decisions about what you can realistically handle.
- Prioritize Your Commitments: Evaluate requests based on your current workload and priorities. If a new request conflicts with your existing commitments or personal well-being, it may be best to decline.
- Be Direct and Honest: When saying no, be clear and straightforward. You don’t need to provide a lengthy explanation—simply stating that you cannot take on the task right now is sufficient. Honesty about your limitations fosters respect and understanding.
- Offer Alternatives: If appropriate, suggest an alternative solution, such as delegating the task to someone else or proposing a different timeline. This demonstrates that you are still willing to help within your capacity.
- Practice Assertiveness: Assertiveness is about expressing your needs and boundaries respectfully and confidently. Practice saying no in a firm but polite manner, reinforcing that your decision is based on your need to manage your workload and well-being.
- Reflect on Your Values: Align your decisions with your core values and long-term goals. This helps you stay focused on what truly matters to you and makes it easier to say no to distractions and less important tasks.
By mastering the art of delegation and learning to say no, you can create a more balanced, manageable workload. This not only enhances your productivity and effectiveness but also ensures you have the time and energy to care for yourself, ultimately leading to a healthier, more fulfilling life.
Understand that you cannot do everything. Delegate tasks at work and home whenever possible, and don’t hesitate to decline additional responsibilities that may overwhelm you. Focus on what truly matters and supports your well-being. While this may be challenging, consider what important aspects of your life you might be neglecting by saying yes to everything. Surround yourself with trustworthy individuals who can support you. Read my book for guidance.
Constantly being on the go can lead to burnout, decreased productivity and a range of health issues, including anxiety, depression and chronic illnesses. Self-care is crucial to my Inspira Method simply because success comes with a caveat: “You must take care of yourself.”
Remember, self-care is not a luxury—it’s a necessity. Implement these techniques to ensure you are at your best, not just for yourself, but for those who depend on you.
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