Avoiding Burnout
In today's fast-paced world and economic climate, the pressures of work and life responsibilities often collide, leaving many individuals feeling overwhelmed and exhausted. Burnout, a state of chronic stress characterized by feelings of exhaustion, cynicism, and reduced professional efficacy, has become increasingly prevalent in the workplace. having gone through these challenges myself, this post explores the nuances of navigating burnout, offers insights into its impact on dentistry (or healthcare in general), and provides practical strategies for combatting and yes, avoiding it.
Understanding Burnout: Burnout can manifest differently for each individual, but common symptoms include fatigue, irritability, lack of motivation, and decreased productivity. It often stems from prolonged periods of stress, unrealistic expectations, and a lack of work-life balance. In dentistry, where practitioners face demanding schedules, high patient volumes, and the pressure to deliver optimal care, burnout is a significant concern.
In today's fast-paced world and economic climate, the pressures of work and life responsibilities often collide, leaving many individuals feeling overwhelmed and exhausted. Burnout, a state of chronic stress characterized by feelings of exhaustion, cynicism, and reduced professional efficacy, has become increasingly prevalent in the workplace. Having gone through these challenges myself, this post explores the nuances of navigating burnout, offers insights into its impact on dentistry (or healthcare in general), and provides practical strategies for combatting and yes, avoiding it.
Understanding Burnout: Burnout can manifest differently for each individual, but common symptoms include fatigue, irritability, lack of motivation, and decreased productivity. It often stems from prolonged periods of stress, unrealistic expectations, and a lack of work-life balance. In dentistry, where practitioners face demanding schedules, high patient volumes, and the pressure to deliver optimal care, burnout is a significant concern.
Burnout in Dentistry: Dentistry is a profession that requires precision, empathy, and resilience (to name a few). However, the demands of patient care, administrative tasks, and continuing education can take a toll on dental professionals' well-being. Long hours spent hunched over patients, managing complex treatment plans, and navigating the business aspects of dentistry can lead to physical and emotional exhaustion. Additionally, the fear of making mistakes, dealing with difficult patients, and the financial pressures of running a practice contribute to burnout among dentists and dental team members.
Practical Strategies to Combat Burnout:
Prioritize Self-Care: Make self-care a priority by incorporating activities that promote physical and mental well-being into your daily routine. This may include regular exercise, mindfulness practices, hobbies, reading a book, and spending time with loved ones. Taking breaks throughout the workday/workweek to recharge and relax can also help prevent burnout. For me lately, this looks like reading fiction novels to relax my mind, once per month spa day and taking small trips or mini vacations every few weeks to recharge.
Set Boundaries: Establish clear boundaries between work and personal life to prevent burnout from spilling over into other areas. Learn to say no to additional commitments or responsibilities that may contribute to stress and overwhelm. Communicate your boundaries with colleagues, patients, and family members to ensure they are respected. This may be working against me professionally (I’m not sure), but I do not respond to anything work related after 5:30pm or on weekends. I secure these times for myself and my family. My referring docs have come to learn to communicate with me during the work hours.
Seek Support: Don't hesitate to reach out for support when feeling overwhelmed. Whether it's talking to a trusted friend, family member, or professional counselor, sharing your feelings and experiences can provide perspective and validation. Joining peer support groups or seeking mentorship from seasoned colleagues in the dental community can also offer valuable guidance and camaraderie.
Practice Mindfulness: Incorporate mindfulness techniques into your daily routine to cultivate awareness, reduce stress, and enhance resilience. Mindfulness practices such as meditation, deep breathing exercises, and mindful eating can help you stay present, manage emotions, and navigate challenges with greater ease. Consider integrating mindfulness into your practice or attending mindfulness workshops to deepen your understanding and practice.
Burnout is a pervasive issue that affects individuals across various professions, including dentistry. By understanding the causes and symptoms of burnout, prioritizing self-care, setting boundaries, seeking support, and practicing mindfulness, dental professionals can proactively combat burnout and cultivate a more balanced and fulfilling work-life experience. Remember that prioritizing your well-being is essential for providing high-quality care to patients and maintaining long-term professional satisfaction.
Elevate Your Well-being: Self-Care Gift Guide for Busy Professionals
In the hustle and bustle of our daily lives, prioritizing self-care often takes a backseat. As busy professionals, the demands of work, responsibilities, and commitments can leave us feeling drained and depleted. But fear not, because it's time to reclaim a moment of tranquility and rejuvenation with our curated Self-Care Gift Guide.
This gift guide is specially crafted for the dedicated professionals out there who are always on the go, juggling multiple tasks, and constantly striving for success. We understand the importance of carving out moments of self-care amidst the chaos, which is why we've handpicked a selection of thoughtful, practical, and indulgent items to help you unwind and prioritize your well-being.
In the hustle and bustle of our daily lives, prioritizing self-care often takes a backseat. As busy professionals, the demands of work, responsibilities, and commitments can leave us feeling drained and depleted. But fear not, because it's time to reclaim a moment of tranquility and rejuvenation with our curated Self-Care Gift Guide.
This gift guide is specially crafted for the dedicated professionals out there who are always on the go, juggling multiple tasks, and constantly striving for success. We understand the importance of carving out moments of self-care amidst the chaos, which is why we've handpicked a selection of thoughtful, practical, and indulgent items to help you unwind and prioritize your well-being.
Loose Chai Tea Kit - This set is a thoughtful gift for the tea lover you're close with. It includes four chai infusions beautifully packed into glass jars, ranging from traditional chai to floral mixes and even a non-caffeinated, lavender-infused option that's perfect for a restful night's sleep.
2024 Goal Planner - The gift that keeps on giving all 2024 long! Can be gifted to anyone on your list that is goal oriented and loves writing all their dreams and aspirations down.
WTF Notes - get it off your chest! The ultimate FYI and handy office notepad. Also a great gift for anyone with a sense of humor!
Ultrasonic Diffuser - Nothing says calm more than a diffuser with essential oils. Delight your senses with soothing essential oils scents, colorful lights, and mist inspired by the flow of tides.
Musee Bath Bombs - Indulge in a spa-like experience at home with Musee Bath Bombs. Infused with essential oils, these steamers release a luxurious aroma while providing a relaxing and rejuvenating soak. Perfect for unwinding after a long day or for use as a part of your self-care routine.
Essential Oils - Stay cool, calm and collected - with essential oils like lavender and peppermint, the Renew, Soothe, Calm, & Breathe blends are guaranteed to help you feel relaxed and ready to take on anything.
Sojo Collapsable Water Tumbler - Who wouldn’t love a stylish reusable mug that won’t take up every inch of real estate in their purse or briefcase? This one collapses into a travel-friendly disc, has a removable straw, and is dishwasher safe. Your eco-conscious bestie/colleague will be so happy.
Ice Roller - Gliding an ice roller all over your face can be an invigorating way to wake up in the morning and potentially help soothe skin inflammation too.
Foreo Bear2 - The microcurrent device that evens out fine lines and wrinkles! Steady current stimulates muscles to strengthen them, while tightening skin above. No need for botox - I am in love with mine.Made of bacteria-resistant silicone, 100% waterproof, easy to clean. These devices are on sale now and you can get an additional 5% off with code: PATRICE5.
Suri electric toothbrush - The last toothbrush you’ll ever need. I absolutely love this brand and what they stand for. The brush uses recyclable plant-based heads and bristles, the slim aluminum body is designed to be taken apart and repaired, all while delivering a dentist-approved clean. It's quiet, powerful, and the battery lasts over 40 days. They offer a 100-day money back guarantee because they know you'll love it.
Neck & Back Massager - Your neck and back hurts after sitting at your desk working for hours, or if you’re a busy doc like me. This neck and back massager is great in lieu of a day at the spa. With this you can have a spa day any day (or every day).
Loops Eye Masks - You’re stressed and bay but nobody has to know. Quickly alleviate the look of lackluster, puffy skin. Under Eye Mask hydrates, brightens and helps reduce wrinkles.
Candles - Such a no-brainer and always a simple yet thoughtful gift. Everyone loves candles, why not treat your loved one with the gift of fragrance to set the mood this holiday season.
Thoughts & Feelings Journal - Whether for notes, reminders, gratitude, etc notebooks and journals come in handy. I love these, they are practical, pretty and super affordable.
Ember Tea/Coffee Warmer - Bring some relief to their workday (especially on a chilly morning) with this smart mug which keeps your giftee’s tea or coffee warm for as long as they like.
Molekule Mini Air Purifier - Give the gift of clean air! It rids the air of 6 different types of pollutants: viruses, dust mites, VOCs, smoke, pet dander, etc. They are having the biggest sale ever, at 31% off.
Cozy Earth Socks and Robe - One of my fav comfy clothing brands! These are perfect for curling up under the covers with a cup of tea. They are made of viscose from bamboo, polyester, and elastane, with lining made of rayon.
Asutra Eye Pillow - For a hardworking coworker, how about a luxurious sleep mask that lets everyone know they're done for the day? It’s filled with soothing lavender for extra calm.
Fuzzy Slippers - These fuzzy slippers are made of soft faux fluffy rabbit fur, makes your feet surrounded by cozy and comfy plush for warmth and comfort.
Get easy access to all these products on amazon here!
There you have it, 19 amazing gift ideas this season. I hope you see something you love for yourself or will gift to someone. Happy holidays! and happy shopping friends.
The Art of Everyday Luxury: Elevating Your Daily Life
In the hustle and bustle of our daily lives, it's easy to overlook the beauty and luxury that can be found in the small moments. We often reserve indulgence and lavish experiences for special occasions, forgetting that we have the power to create a sense of everyday luxury right in our own lives. In this blog post, we will explore practical tips and ideas on how to add small touches of luxury to your everyday routine. From self-care rituals to creating an inviting home environment, let's unlock the art of everyday luxury and inspire ourselves to live life to the fullest.
In the hustle and bustle of our daily lives, it's easy to overlook the beauty and luxury that can be found in the small moments. We often reserve indulgence and lavish experiences for special occasions, forgetting that we have the power to create a sense of everyday luxury right in our own lives. In this blog post, we will explore practical tips and ideas on how to add small touches of luxury to your everyday routine. From self-care rituals to creating an inviting home environment, let's unlock the art of everyday luxury and inspire ourselves to live life to the fullest.
1. Cultivate Mindfulness:
Mindfulness is the key to fully experiencing and appreciating the present moment. Take a few moments each day to pause, breathe, and savor the simple pleasures around you. Whether it's enjoying a cup of coffee or taking a walk in nature, immersing yourself in the present moment allows you to find luxury in the ordinary.
2. Elevate Self-Care Rituals:
Transform your daily self-care routines into moments of indulgence and self-pampering. Use luxurious skincare products that make you feel radiant and refreshed. Create a spa-like atmosphere in your bathroom with scented candles and soothing music. Take time to nourish your body and soul, reminding yourself that self-care is an essential part of a fulfilling life.
3. Embrace Everyday Glamour:
Who says you need a special occasion to dress up and feel glamorous? Incorporate a touch of elegance into your everyday attire. Wear your favorite jewelry, spritz on a luxurious perfume, or wear a fabulous pair of shoes that make you feel confident and stylish. By embracing everyday glamour, you'll radiate positivity and attract a sense of luxury into your life.
4. Curate Your Living Space:
Transform your home into a sanctuary of comfort and beauty. Surround yourself with items that bring you joy and evoke a sense of luxury. Invest in soft, plush bedding, add fresh flowers or plants to your living space, and create cozy reading nooks where you can relax with a good book. By curating your living space, you'll create an environment that nurtures your well-being and fosters a feeling of everyday luxury.
5. Savour Culinary Delights:
Treat your taste buds to a touch of luxury by savoring culinary delights. Instead of saving the fine dining experience for special occasions, why not create it at home? Experiment with new recipes, indulge in decadent desserts, or create a beautifully presented meal. Take the time to savor the flavors and appreciate the artistry of each bite.
Incorporating small touches of luxury into your everyday routine can transform your outlook on life. By embracing mindfulness, elevating self-care rituals, embracing everyday glamour, curating your living space, and savoring culinary delights, you'll unlock the art of everyday luxury. Remember, life is too short to wait for special occasions to indulge and embrace the beauty around us. Live life to the fullest, finding joy and luxury in the simplest of moments.
Start living a life of everyday luxury today!
4 Tips for Maintaining Self-Care During a Busy Work Week
Amid all the hectic chaos of everyday life, be it at work or with family and other responsibilities, it’s normal to forget that in order for one to function properly, one must pay attention to health and wellness. Self care is something easily swept under the rug, but is actually an essential part of maintaining a well-oiled machine.
This is a guest post by Bash Sarmiento
Amid all the hectic chaos of everyday life, be it at work or with family and other responsibilities, it’s normal to forget that in order for one to function properly, one must pay attention to health and wellness. Self care is something easily swept under the rug, but is actually an essential part of maintaining a well-oiled machine.
Self care does not have to be the lavish and luxurious massages, yoga sessions, out-of-town beach trips, and shopping sprees for the most comfortable loungewear or whatnot that one might think of when we hear the term. While they’re all undeniably great, it does not and should not take so much out of the pocket to be able to practice basic self-care.
There are a ton of simpler, more cost-effective ways to practice self care in the middle of jam-packed work schedules. In this article, we gathered some of the most simple self care practices you can consider and adjust based on your schedule and budget.
1.Set your priorities straight
What self care is really about is knowing what your needs and priorities are at a given time period. When scheduling or crafting your self care regimen, ask these questions: what needs or issues do I want to be addressed first, second, third, and so forth? What activity will help me the most given these needs or issues?
This technique will help you in making your self care regimen more purposeful and productive. Who says self care does not contribute to efficiency? It’s actually what enables efficiency in the first place.
This will help tremendously in terms of managing our most valuable resource, which is time. Learn how to lay out what is most urgent and important for a specific time period, heavily considering the state of your physical and mental well-being and capacity.
2. Start an exercise routine
Keeping the machine running and getting it started early on in the day will help clear your mind of stress, anxiety, and other debilitating mental conditions. Establishing a certain exercise routine for the morning will actually help in the long run in terms of keeping your physical and mental state clear.
This does not necessarily mean the whole weekly gym visit or weekly cycle session. It can be as simple as waking up an hour earlier than usual to take a walk or sprint outside or doing some basic stretches on your computer chair.
The idea is to get that machine running earlier in the day to keep your mind active during normal waking hours and stabilize this activity.
A bonus to this is having a dedicated routine for health and wellness in general. Some people will have skin care regimens, for example, for the purpose of oil cleansing. This is for the purpose of systematizing your me time!
3. Set clear boundaries
Having clear boundaries will let you know when and where work ends and me time begins. It is important to have these boundaries when talking about self care since this is what most people tend to forget.
Saying no to requests and schedules is normal. While it can be a challenge at first, it’s best to always bear in mind that sometimes you have to put you first, and self care is actually part of ensuring that you will be able to deliver the best service to them. We must quash the notion that taking care of yourself is selfish or indulgent. Taking care of one’s self is essential to everyone’s physical and mental well-being.
One of the concrete ways you can do this is by setting meal breaks solely for meals and not for work. Taking weekends off is another. Start with allotting hours or days specifically to reel back and rest from all the hecticness. Clearing your mind will also be beneficial to delivering more efficiently at work in terms of providing fresh perspectives and a renewed energy.
4. Get some light
Many have attested to the positive effects of starting your day early in the morning with a quick walk around the neighborhood. Getting good sun is not only good to clear your mind and prepare you for a new day, but also for your entire body. The quick walk can also serve multiple purposes, such as running errands for the parents or buying that period underwear you have been looking for.
Get your daily dose of natural light every morning to wake up and you will automatically radiate the sun’s vibrancy as well after your walk. Seeing people from the neighborhood starting their days as well can help boost your morale. We’re all in this together!
Final thoughts
Key to maintaining a self care routine is identifying your needs and what can most efficiently resolve them. It is important to include in the conversation your loved ones, family, and friends as these are the people outside of your work life who know you the most.
Meet Bash Sarmiento
Bash Sarmiento is a writer and an educator from Manila. He writes laconic pieces in the education, lifestyle and health realms. His academic background and extensive experience in teaching, textbook evaluation, business management and traveling are translated in his works.
Find him on Instagram and LinkedIn
Mental Health Toolkit for Winter 2022
There are many times in the year when our mental health comes under fire with challenges. Challenges that come from every direction of life. Those challenges can come from motherhood, from marriage, the comments people say, from work, and the list goes on.
Original article by Natalie Foster of Mindfully Well Rooted.
There are many times in the year when our mental health comes under fire with challenges. Challenges that come from every direction of life. Those challenges can come from motherhood, from marriage, the comments people say, from work, and the list goes on. These reasons alone and so many more for every black woman, are why it is so critical to have a mental health toolkit. A mental health toolkit is a necessary resource that is specifically designed to support mental wellbeing throughout the year.
What Is A Mental Health ToolKit?
A mental health toolkit is a group of resources designed to bring you comfort in times of mental stress. A mental health toolkit can also be referred to a mental health survival guide. This collection of resources helps keep you grounded, calm, and redirects focus to positive situations in your life. When creating a mental health toolkit, it is best to lean into incorporating specific resources. Resources that help you maintain a happier and healthier version of yourself throughout the year. The components of a mental health toolkit are meant to help manage mentally stressful conditions, reduce the severity of mental illness symptoms, and boost overall mental well-being. A mental health toolkit is not meant to stay the same. There are periods of life that lead to evolution and change. So as the circumstances of your life change so does your mental health toolkit.
What Led Me To Create A Mental Health ToolKit
I have had a long-standing history of mental health disorders since the age of 11. I continuously struggled through much of my adolescence and young adulthood with a range of mental health issues. Those range from depression, anxiety, bipolar disorder, and suicidal ideation. During this particular time frame, there were certain circumstances that escalated my mental health issues. That is when I would usually turn to alcohol, marijuana, and or promiscuity to numb the pain of the mental pressure I was dealing with. Eventually I realized the mechanisms I was turning to only worsened my mental illnesses.
During my experience with cognitive behavioral therapy, I asked my therapist if I could possibly go any lower. From there, my therapist asked me since I felt this way, what healthy coping mechanisms did I enjoy? She made me aware that I deserved happiness. I could do so by implementing those mechanisms when I felt myself entering a mentally stressful moment. She simply dubbed those mechanisms as a mental health toolkit. She informed me that a mental health toolkit will create a positive foundation for me to redirect my mind while engaging in positive mechanisms. In spring 2019, I started discovering resources to support my mental wellness.
The Foundation of My Mental Health ToolKit
Over the course of the past 2 years, I have leaned into specific resources. Resources that will help me to maintain a mentally healthier version of myself. After a significant amount of trial and error, I found that my particular preference of resources include the five senses. Having a resource from each of the five senses, mentally works for me. I have grown to nurture this approach for the past two seasons of fall and summer. I have found that taking this approach with the five senses allows me to have variety in the tools I engage in. Having five broad areas I can pull from gives me the freedom of knowing that I can always change a tool when it longer improves my mental wellbeing.
I use tools that stimulate each of the five senses
What's In My Mental Health Toolkit?
The purpose of what is in my mental health survival guide is to help me recall or imagine joyful moments. These joyful moments are brought on while engaging in activities that I thoroughly enjoy. Having these specific mental health tools have prevented me from reaching the point of a mental health crisis.
Sight
I incorporate the sense of sight into my mental health toolkit by either reading a book/magazine or opening up my affirmation coloring book. Being able to read takes me away to different settings within the books where I am able to connect. I often imagine what the fictional characters or nonfictional people did outside of what was presented in the books/magazines. While I color, my mind focuses on precise strokes of my crayons and pencils. It's a form of a calming experience for me that I recommend as a mental health gift. Some of my favorite books to read are The Alchemist, Set Boundaries Find Peace, and The Subtle Art of Not Giving a Fuck. Plus a few of my favorite adult coloring books are Color My Melanin: Affirmation Coloring Book and Uplifting Aspirations.
Smell
The act of lighting candles and then letting the amazing aroma permeate the room, is how I incorporate smell into my mental health toolkit. Smelling the aroma from candles truly helps me to ease any stress that I may be having. There are certain scents that remind me of a particular place or a specific time. That place and or time in my life is usually when something positive occurred in my life. I have been a fan of using candles in my mental health toolkit for the past two years. My favorite candles to burn in my home include UnOrthoDoc Candle Co., Public Goods, the Harlem Candle Co.
Touch
Holding onto a soft weighted blanket has been the way I incorporate touch into my mental health toolkit. I also like to pull out my childhood teddy bear to hold onto for some extra plushness. The weight of a soft weighted blanket offers a therapeutic touch that mimics a comforting hug for me. The type of comforting hug my husband and dad gives me. Speaking of my dad, he bought me a teddy bear when I was about five years old. I have held onto that bear ever since because of the pleasant memories it me. However, if you are looking for your own weighted blanket, I recommend the Room Essentials Sherpa Blanket, Baloo Throw Blanket, and the Bearaby Cotton Napper
Taste
One of the best ways for me to incorporate taste into my mental health toolkit is to eat some sweet and savory snacks. It is known that the types of food we consume play a vital role in not only our physical health but our psychological health as well. This is why I tend to stick to eating things that are good for my mental wellbeing. I love to eat some strawberries and grapes along with some roasted almonds and pistachios! The taste of these foods immediately make me feel great! I tend to shop at Publix, Whole Foods, and Trader Joe’s for my fave mental wellness snack!
I incorporate the sense of hearing into my mental health toolkit using two tools. Hearing is incorporated by either playing the piano and or listening to music. I started playing the piano when I was seven years old. Honestly I used to despise it. However, now that I am much older and in the world of adulthood, I have grown to appreciate the talent I have. These past two years, I have been playing the piano to improve my craft and escape in the melody of the music.
I also escape while I am listening to some of my favorite genres of music on my record player. Music is oftentimes a powerful way to bring mental stability into your world. A quick dance session happens a majority of the time when I listen to music as well. The piano I am currently playing is Williams Legato III Keyboard and a few of the records in current rotation are Michael Jackson Thriller , The Isley Brothers, and John Coltrane.
The circumstances of life are constantly changing. Oftentimes those changes challenge our mental health and wellbeing throughout the year. That is why it is so important to have a mental health toolkit to turn to in those times. Using that toolkit outside of those times, is just as critical to keep the mind at ease before stressful situations arrive in life. I encourage you to build your own mental health toolkit. Be intentional in what you choose to include in your toolkit. In addition, incorporate it into your life on a daily basis and not only when a mental health crisis arrives. If you need inspiration on how to create a mental health toolkit, I highly suggest you visit the following websites: Plus if you know anyone who needs something new to put in their mental health toolkit may I suggest checking out my Mental Health Gift Guide.
Let me know in the comments what you have decided to put in your mental health toolkit for this season!
To find these items and purchase them visit my LTK Shop at https://www.shopltk.com/explore/MindFULLyWellRooted**
**This post contains affiliate links and I receive a commission if you visit a link and make a purchase. There is no additional cost to you, and I only recommend products and services that I trust.
Meet Natalie
Natalie Nicole Foster is the blogger and content creator behind MindFULLy Well Rooted. On her blog and social media platforms she uses both her faith journey and life managing mental illness to propel other women forward to build a relationship with Christ and prioritize their own mental wellness. In addition, she encourages other women to manage all the various hats as mothers, wives, and everything else in between. Natalie Nicole is a stay at home mom of two boys and a wife to her husband of nearly three years. They live in the beautiful city of Charlotte where they enjoy the outdoors, family events, and so much more!
Find Time for Self-Care While Balancing a Side Gig with This Guide
Finding time for ourselves is crucial these days, but it can be a challenge to do so when you have a lot on your plate. Those who are running a business and/or starting a side gig often feel pressure to hustle day and night, leaving little room for personal care.
Finding time for ourselves is crucial these days, but it can be a challenge to do so when you have a lot on your plate. Those who are running a business and/or starting a side gig often feel pressure to hustle day and night, leaving little room for personal care. There are a few simple ways to work it in, however, if you get creative. You can always take some cues from The UnorthoDoc, a blog by Dr. Patrice Smith that helps professional individuals find balance in their lives. It also helps to think of ways to save time — and energy — so you can focus on the big picture and take a few minutes for yourself. Here are some ideas to help you get started.
Give yourself peace of mind
Sometimes self-care is as much about your mental and emotional health as it is physical, and when you’re busy with professional tasks, it’s easy to forget the importance of protecting yourself from legal ramifications. Starting an LLC, or Limited Liability Company, is a great way to ensure that your personal assets are covered no matter what happens within your business, and it also offers tax benefits and allows you to run things your way. The regulations and formation steps vary from state to state, so read up on how to properly file for an LLC in your area. Keep in mind that you can save money by utilizing a formation service rather than an attorney.
Just breathe
Mental health, emotional health, physical health — it’s all connected. Side gigs come in many shapes and forms, but no matter how you choose to earn extra money, it’s easy to push yourself to the limit in order to make the most of every hour in the day. Slowing down and learning to relax in your current surroundings can help you banish stress or anxiety, so consider learning some breathing techniques such as those associated with yoga and meditation. If you can take five minutes out of your day to be mindful, you might be surprised at how much better you feel, especially when you’re being pulled in several directions.
Rest well
When you stay busy it can be difficult to get enough rest, but a lack of sleep can lead to problems with concentration, memory, and anxiety as well as a host of physical issues. Set limits for yourself when it comes to completing tasks, especially if you work from home; it’s often easy to put in unintentional overtime when you don’t punch a clock, so give yourself guidelines for answering emails and phone calls. Eliminate foods and drinks that can keep you awake, and set up your bedroom to maximize comfort by utilizing blackout curtains and soft bedding.
Make your workspace work
Your bedroom isn’t the only place that could benefit from a makeover. Take a look at your office or workspace and make sure it works for your needs. If possible, make it a place that’s distraction-free and comfortable, and give yourself all the tools you require to create a smooth workday. This might be anything from a wireless printer to software that helps you stay on track, so think about which resources you’ll need to make the day as stress-free as possible.
For busy professionals, it can be difficult to strike a good balance between work and life responsibilities. Self-care can help you find those little moments that allow you to feel recharged and reinvigorated so you can focus on what comes next.
[This is a guest post by Courtney Rosenfeld]
Have a question for The UnorthoDoc, or interested in a collaboration? Get in touch today.
Keeping Our Well-Being In Check
Wellness is more than being free of illness. It’s being in total balance with your outer and inner world. This matters because everything we do and every emotion we feel relates to our well-being. In turn, our well-being directly affects our actions and emotions
Exhausted. That’s the word that came to mind as I sat to write this blog post. It’s been a little over a month since we’ve been ordered to either quarantine or practice social distancing.
When the shut down first happened I was energized - doing all the things I normally wouldn’t have time to do, I was very productive. I also had a more optimistic and positive outlook. I deeply believed through cooperation and discipline we would identify a solution and develop a level headed plan of action since “we’re all in this together.” The last couple days have been disappointing, disheartening and just sad - Here are a few things we have witnessed the past few weeks 1)protests against the stay at home order 2)hatred towards health care professionals sacrificing their lives for the greater good 3)colleagues in my profession caring more about lining their pockets than the health and safety of their fellow citizens 4)destruction of many small businesses(slowly watching as they lose all they have worked for) 5) For some having to deal with the loss of a relative or friend from the virus. The never ending barrage of inconsistent news information creates moments of optimism and despair.
It’s been tiring. But every dark cloud has a silver lining. This entire process has driven me inward toward my true self. The roller coaster of emotions created a need for release which led me to journaling more. When I needed a pick me up I made playlists and had all out jam sessions, I read more and listened to books that were positive and uplifting and began incorporating effective ways to cope with stress. This period also gave rise to the wellness section of this blog - which I have been meaning to add but never seemed to find time to introduce.
Wellness is more than being free of illness. It’s being in total balance with your outer and inner world. This matters because everything we do and every emotion we feel relates to our well-being. In turn, our well-being directly affects our actions and emotions. Therefore, it is important for us to achieve optimal wellness in order to alleviate stress, reduce the risk of illness and ensure positive interactions.
Here Are The Eight Dimensions of Wellness:
Emotional - Understanding our feelings and coping with stress.
Financial - The process of learning how to successfully manage finances, as money (or lack thereof) plays a critical role in anxiety, stress and the ability for us to care for ourselves.
Environmental - Inspires a lifestyle that is respectful to our surroundings and promotes interaction with nature on a personal level.
Intellectual - Involves open mindedness and the continuation to expand our knowledge. It encourages active participation in scholastic, cultural and community activities.
Physical - Maintaining a healthy body through eating well, resting and exercise.
Occupational - Is about enjoying occupational endeavors and encourages satisfaction and enrichment in one’s life through work.
Spiritual - Allows us to develop values that help us seek meaning and purpose.
Social - Encourages networking with peers and cultivating relationships (both intimate and platonic).
It’s no wonder most of us are out of balance, the inability to work either by quarantining or the loss of a job can affect our occupational, intellectual and even social wellness. The suspension of work creates a change in our financial wellness which causes stress and in turn affects our emotional wellness. The addition of lives being lost can also have us question our beliefs and negatively impact our spiritual wellness.
By now we have seen a myriad of guides, tips and how-to’s for getting through this quarantine period. While our occupational wellness might be off kilter there are still several ways we can maintain some semblance of balance. When I published the blog posts titled Guide to Social Distancing & Quarantine ,Coping with Stress and Balancing Productivity and Self Care, I made sure to tout practical ways to keep our health and well-being in check - such as keeping a routine, taking online courses, journaling and exercising. These all feed different aspects or dimensions of our well being that shouldn’t be ignored.
I truly hope all of you, my readers, are doing well during these tough times. Stay encouraged and find solace in knowing that we really are in this together - although it may look different for us all. We will all come out on the other side, and in some ways better than before. For words of love or encouragement,feel free to reach out below in the comments, on IG or via email.
