You're struggling to find work-life balance. How can you manage your stress more effectively?

Work-Life Balance and Stress A study in the Journal of American College Health concluded, “Work-life balance was negatively related to students' perceived stress, general anxiety, and depressive symptoms.” To improve work-life balance consider the following: ? Engage in hobbies. ? Engage in physical exercise. ? Spend time in nature. ? Spend time with family and friends. ? Join fun clubs and organizations. Source: Sprung JM, Rogers A. Work-life balance as a predictor of college student anxiety and depression. J Am Coll Health. 2021;69(7):775-782.

Allocate just 5 minutes for yourself. Find a quiet spot where you won’t be disturbed. Close your eyes and take slow, deep breaths. Focus on the sensation of your breath entering and leaving your body. Let go of any racing thoughts. Past 5mins, open your eyes. Bring your awareness back to the present moment. Carry this sense of calm into your tasks. Small mindful breaks can make a big difference in managing stress and maintaining work-life balance.

Manage your energy, not your time. Remember the last time you were really rested and refreshed and then you were able to DO more? So often we try doing more to get things off our plate so then we can rest. What if we all started changing that order and took care of our needs first? What would be possible for you? What would shift in everyone around you as well?

I agree with that, the first step is to set what are your triggers. So take some time to reflect on the aspects of your work and personal life that consistently cause you stress. This could include specific tasks, projects, deadlines, relationships, or situations. It could be helpful to keep a journal where you record your daily stressors. Also, you should pay attention to physical and emotional signs of stress, such as headaches, fatigue, irritability, or difficulty concentrating. In addition, you could seek feedback from trusted ones about behaviors or situations that seem to cause you stress. Finally, consider whether stress arises when there's a mismatch between what you value and the demands placed on you.

A great way to identify what's causing your stress is to journal daily for a period of time. Some questions to ask yourself: what went well today and why? what didn't go well today and why not? what's my energy level at the start and end of the (work) day? what drained my energy today? what gave me energy today? what triggered a stress reaction today? You'll start to identify patterns that you can then work with.

Boundaries are essential for creating a healthy work life balance. The personal boundaries we have with ourselves tend to be the last addressed, though they are the most important. How committed are you to maintaining the boundaries required for your own self-care routine? The dedication you have to keeping the promises you make to yourself are instrumental in enjoying a healthy work-life balance. The main boundary most dishonor is the separation of work life and home life. These need to separate, completely - even when working from home. There are some really simple tactics that can be customized and practiced that transition the brain between tasks and perspectives when shifting from work life to home life. AND… ??#HypnosisHelps ?

Establishing boundaries is vital for safeguarding your time, energy, and resources, thereby preventing burnout and fostering a healthier work-life balance. Communicating your expectations and needs to various stakeholders, including your boss, colleagues, clients, family, and friends, is key. It enables others to respect your boundaries and understand your limitations.

Setting boundaries is critical for self-care. Who is number 1 in your life? If you don't have yourself in that spot, you're not setting your most important priority. What is the YES behind the NO? If you know what you're saying yes to, when you're saying no to something or someone, then it makes it easier to set a boundary by saying no, since the yes will (usually) support you better.

Poner límites es expresar claramente tus necesidades, lo que deseas y quieres. Así como lo que no deseas y no quieres. Cuando no ponemos límites nos estamos faltando al respecto nosotros mismo. Porque estamos robando tiempo de nuestro autocuidado para atender cosas que no nos ata?en. Nos involucramos demasiado con los problemas de los demás. Nos resulta difícil decir que no a lo que los otros demandan de nosotros. Estamos complaciendo a los otros permanentemente. Cuando las personas no saben poner límites acaban sufriendo una serie de consecuencias psicológicas debido a ello. A primera vista pareciera fácil hacerlo, pero no es así. Para estar a gusto con nosotros mismos y tener relaciones sanas es necesario pactar límites claros.

In my experience the more I check in with myself on what I need and want and then act on giving myself what I need and want- I build higher levels of self- trust and self esteem. I begin to care for my hearts desires and that is the greatest act of self-care. Self-care is not just bubble baths and pedicures but a deeper love and respect for oneself. Exploring what blocks us from deeper levels of self-care is paramount!

Self-Care = Universal Care The better you care for yourself the easier it is to care for everyone else. The most logical way to understand self-care is to recognize the wisdom of every airline emergency announcement directing passengers to: “secure your own oxygen mask before attempting to assist those around you.” To help the most you must first care for yourself. (BONUS BENEFIT: This will also model how others should treat you!) An empty vessel cannot pour into another; an uncharged battery cannot power anything. To be more giving, become more committed to YOUR own self-care. No matter how selfish it feels, it’s a gift you are providing everyone. Thankfully, you are not alone! ?? #HypnosisHelps ?

Self-care is crucial for managing stress and maintaining your health and happiness. It involves attending to your physical, mental, and emotional needs and engaging in activities that bring you a sense of well-being and relaxation. You can practice self-care by getting enough sleep, eating well, exercising regularly, meditating, deep breathing, or pursuing hobbies and passions. Seeking support from friends, family, or professionals when you feel overwhelmed or depressed is important too. Setting and sticking to appointments with yourself can help recharge your batteries, lift your mood, and cope with stress more effectively.

Prioritize your self-care. Don't shortchange yourself on sleep. Find those things or people that give you energy. Take several micro-breaks throughout the day. 2 - 3 minutes with a body scan, breathing, laughing with a colleague, or ?

Estos son los aspectos más importantes para un buen autocuidado. 1. Duerme de 7-8 horas diarias: Dormir es la base de una salud física y emocional estable. 2. Haz ejercicio: por lo menos 3 veces a la semana, 45 minutos o 5 veces a la semana, 30 minutos. 3. Mejora tu alimentación: saca tiempo para hacer tu menú semanal, tus comprar, preparar tus alimentos. Para comer tranquila y despacio. 4. Descansa adecuadamente: Haz dos pausas al día de 5 minutos para hacer descansos psicológicos. Los fines de semana son para descansar y relajarse. 5. Medita: empieza meditando por lo menos 5 minutos al día. Todos los días. 6. Yoga: Conéctate con tu cuerpo y vuélvelo flexible. 7. Lee: La lectura es para el cerebro, lo que ejercicio es para el cuerpo.

Networking opens doors to various professional opportunities, allowing you to connect with individuals who can offer insights, mentorship, and career advancement prospects. By expanding your network, you gain access to diverse perspectives and knowledge, enhancing your skill set and boosting your confidence in navigating your career path.

Como todo en este universo está conectado, la ciencia ha demostrado a través de múltiples estudios que el tener relaciones de cari?o y apoyo dentro y fuera de la familia es el gran impulsor de la resiliencia. Y la resiliencia es el arma secreta contra el estrés. Relaciones sanas emocionalmente donde emane el amor y la confianza. Personas que estén dispuestas a estar a tu lado ante la adversidad. Que te estimulan, que te brindan seguridad. Esto contribuye a afirmar la resiliencia de la persona. Por eso es clave desarrollar relaciones sinceras, auténticas y basadas en el amor. Contar con un grupo de personas es esencial para salir adelante en momentos difíciles. Y por supuesto, pedir ayuda, cuando la necesitemos.

Learning how to respond and not react to stress is the first step to changing your relationship with stress. Responding with logic and not emotion is a solid start to changing the way in which you react to stress. So get familiar with your emotional reactions and begin to challenge them.

Stress isn't a bad thing, it only becomes overwhelming when our coping strategies don't hold up to the demands being placed on us. The other key element of stress reduction and general improved well-being is to regularly release the pressure valve. Micro-breaks build into every single day are critical for this.

Procure fazer aquilo que mais gosta ou sinta prazer em realizar. Um esporte, um hobbie ou até mesmo um trabalho social pode melhorar o humor e diminuir os níveis de estresses provocados pela atividade profissional.