Feeling overwhelmed with work and life balance struggles?

En este vertiginoso mundo, cada vez más cambiante y fluido, encontrar un equilibrio entre el trabajo y la vida personal puede parecer imposible. Vivimos en continua conexión con la tecnología, y esto es inevitable y necesario para nuestro entorno laboral y personal. Sin embargo, el Mindfulness nos ofrece herramientas para manejar esta realidad de manera más consciente. No podemos ni debemos separarnos del mundo en el que vivimos, pero podemos aprender a interactuar con él de una forma sana. Practicar la atención plena nos ayuda a establecer límites claros, desconectarnos cuando es necesario y estar verdaderamente presentes en cada momento, ya sea en el trabajo o en nuestra vida personal. La solución raramente pasa por evitar las novedades.

Stop delaying. Stop procrastinating. Stop justifying your suboptimal existence. Make changes. Big changes. Real changes. And enjoy.

"Ready to transform stressors into solutions? Let's try this powerful visualization! Imagine your stressors in a dark blue bag on your right side, representing your logical thinking. Now, envision a pink bag on your left side, symbolizing your emotional and mindful feminine energy, filled with uplifting words like love, joy, and peace. As you bring both bags to the center, combine the energies and ask for solutions to emerge, infused with the positive words from your pink bag. This exercise can take a few minutes of your time, if you breathe mindfully, and focus within, imagine and write down the solutions afterwatds. Yes, you've got this. Do let me know how this works for you. #vitality mentor mysoulbalance . ??

If you’re feeling particularly overwhelmed it’s important to ask ourselves and be honest about our capacity. We can’t be everything to everyone and learning to prioritise what’s really important is how we let go of what we cannot control. One of the ways we can do this is by knowing our values. When you are clear on your values, it becomes easier to say no to what is not important and simplify our lives and in the process reduce our overall stressors.

When feeling overwhelmed, it's important to identify if the struggle is really work vs. life. Because when we love what we do, we don't feel depleted but rather recharged! Often, the struggle is between what I want and what others want from me. I suggest taking some time to journal. When your thoughts are on paper, you can read them from a third-person perspective and gain clarity on what is truly bothering you.

El mindfulness es una herramienta que permite evidenciar las emociones en relación con el entorno. Es decir, si de pronto me estoy sintiendo frustrada o estresada, un ejercicio que se puede hacer es observar al rededor, todos los factores, en consciencia plena; para llegar a identificar el factor en especifico que me esta generando estrés. Una vez identificada la emoción con el factor es dejarlo sentir, observarlo y conforme el estrés o la emoción que se este sintiendo vaya bajando, cambiar el lenguaje. Esto es, darle una connotación positiva, hablar de la situación en positivo, en voz alta y esto irá restandole el poder negativo de la emoción.

Este es un tema delicado en el aspecto laboral. Lo digo porque, en mi experiencia; vivimos en una sociedad que nos ha llevado a creer que hay que trabajar duro todo el tiempo, cayendo en una rutina especifica donde el trabajo es lo único anotado en la lista. Yo que soy workaholic, poner límites fue algo complejo para mi en un nuevo trabajo. Lo hice desde un inicio al decir que no trabajo en casa, los beneficios emocionales, mentales y físicos son excepcionales a comparación del a?o pasado. Y he visto también que el poner límites no es bien visto ni recibido por parte del personal administrativo. Lo más importante es establecer estos límites desde un inicio con o sin la aprobación de las partes; para sí llevar una vida en equilibrio.

Boundaries allow us to draw a line between where work starts and ends. We can do this by turning notifications off on our phone, replying to emails during work hours only (or scheduling them for later) as well as communicating our capacity with what we can and cannot do during our allocated work hours. It is not selfish to communicate what you can and cannot do and ensures you can perform at your peak instead of burning out from overworking.

Boundaries are without doubt the greatest antidote to stress and well-being even though those benefitting from people who don't have boundaries feel it is a dirty word. 'No' is indeed a complete sentence and my clients learn early in our work how to utilise it to protect themselves and enhance their well-being and Self-care. We live in a society, especially at work, where there is imbalance, a lack of respect from organisations towards staff and resultant outcomes experienced by staff including stress, distress, anxiety, depression, and at the most acute, suicide. Boundaries enable individuals to identify where others are demanding too much, crossing the line and causing exhaustion and where lines need to be drawn.

Mindfulness is the practice that makes you mindful of yourself and your surroundings without getting too invested in unnecessary thoughts and emotions. It helps you to be fully present and be aware of the moment you are in. Mastering mindfulness helps you be fully focused and more productive at work, without getting distracting. With this practice you learn to set boundaries for yourself, justifying your presence at work as well with family.

Setting boundaries is crucial for maintaining a healthy work-life balance. Mindfulness can help you recognize when you need to say no and when you need to take a break. Clearly define your work hours and personal time, and stick to these boundaries to prevent burnout and maintain your well-being.

One valuable question I learnt to apply in previous quality improvement work. Q - How do you eat an elephant? A - One bite at a time! When feeling overwhelmed, take a breather and remind yourself that there are many steps towards any given goal(s) or desired outcome. Consider what one action or task can take you incrementally closer to your goal in the present and try focussing on that.

Effective work management involves planning tasks efficiently and prioritizing them based on deadlines and importance, ensuring productivity and timely completion of projects. Clear communication and delegation of responsibilities among team members are crucial for smooth workflow and achieving organizational goals.

Put the mask over your own face first. I believe compassion towards others is never fully realized unless we first achieve it with our own self first.

Enquanto humanos, somos trabalhados, bem ou mal, desde pequenos, para a perfei??o. Quer o contexto familiar, quer o contexto escolar, trabalha tendencialmente a crian?a desde tenra idade, para que seja perfeita. Ora, a no??o de perfei??o é subjetiva. Com isso, desde cedo, as crian?as limitam-se a cumprir objetivos para corresponder às expectativas dos que lhe s?o significativos... Por consequência, a auto-exigência torna-se elevada, pois ninguém quer desapontar pais nem educadores. Desenvolver auto-compaix?o é essencial para restabelecer em todos os momentos da vida o equilíbrio físico, psicológico e emocional, elevando os níveis pessoais de tolerancia às imperfei??es e à correspondência de expectativas de terceiros.

Regreso al primer punto donde mencionaba el mindfulness compasivo, psicológicamente hablando una gran herramienta para la regulación emocional. Entonces lo importante es dejar sentir la emoción en lugar de luchar contra las emociones y pensamientos. Solo observar con compasión, sin juzgar y respirar. Si respiramos 22,000 veces en un día, ?de cuantas somos conscientes? El Dr. Penman menciona que hay un círculo vicioso entre el estrés, la respiración y el corazón y el cerebro. Si uno respira en consciencia plena, se estimula el Sistema Nervioso Parasimpático; hormonas relajantes empiezan a circular mientras las emociones, pensamientos y sensaciones negativas van cesando.

One common mistake people make is thinking that being compassionate towards oneself is selfish. In reality, self-compassion is far from selfish; it is essential for maintaining mental health and resilience. When you treat yourself with kindness, you are better equipped to handle stress, recover from setbacks, and maintain emotional balance. This, in turn, enables you to be more present and supportive for others. By nurturing yourself, you build the capacity to contribute more effectively to your work and relationships, fostering a positive environment for everyone around you.

Recharging is not only necessary for your well-being, it's necessary for your highest success. Every single human on this planet is here to do something extraordinary with their life. And they must honour themselves in order to show up and walk in their purpose. While self-compassion is important, it's just as important to surround yourself with the right people. When we see and receive compassion from others, it becomes easier to cultivate this practice inside of ourselves.

Ask yourself these two questions during self-reflection: 1. What story am I telling myself?This is the personal narrative you have created to explain a particular situation. 2. What would I think if this happened to my best friend? This gives you an objective perspective on the situation.

Set aside time each day to reflect on your experiences and feelings. Use this time to evaluate what went well and what could be improved. I keep a reflective journal where I jot down my thoughts, stressors, and accomplishments. This daily practice helps me stay mindful of my progress and adjust my strategies as needed. Regular reflection ensures continuous growth and adaptation in managing work-life balance.

Reflection helps us raise self-awareness towards our patterns and tendencies. By regularly taking time to reflect, we can observe our thoughts, emotions, and behaviors more clearly. This awareness helps us identify habitual reactions and recurring themes in our lives. Understanding these patterns allows us to make more conscious choices, break unproductive habits, and cultivate positive ones. Over time, this heightened self-awareness empowers us to navigate life with greater intentionality and wisdom, leading to more mindful and effective responses in various situations.

A lot of people approach mindfulness as a remedy for when things get hard. But this isn't really mindfulness. It's so important to build a daily reflection and mindfulness practice, as a means of balancing our mind, body, and spirit. Not only will this allow us to show up in our highest service to other everyday, it creates lasting change at a biochemical level. In this sense, it becomes like a daily tune up.

The last thoughts before you fall asleep are the first to be processed by your sub-conscious mind during your sleep cycle (LIFO principle). So appreciate yourself on three good things you did today. Feel the sense of joy/accomplishment and imagine your body soaking in that energy.

Three things help! In morning get up early; become aware of your breath and do few learned stabilizing breath practices; remain calm as you prepare for the day. Notice how the rest of your day has more vitality and calmness!

Be mindful of the dangers of goal setting, especially when setting unrealistic or short-term goals. While achieving small victories can be gratifying, these goals can sometimes lead to long-term negative consequences. Unrealistic goals can cause unnecessary stress, disappointment, and burnout when they are not met. Short-term goals, although they may provide immediate satisfaction, can distract from more meaningful, long-term aspirations. It's essential to strike a balance between setting achievable, realistic goals and maintaining a broader perspective on your overall well-being and growth. By doing so, you ensure that your efforts align with your long-term vision and values, fostering sustainable success and fulfillment.

When learning to say NO, life and work are likely more balanced. NO, is the key to life a mental healthy live, and YES of all is the gate to hell. Regards, Juan Carlos.

Planning your week ahead and looking into the next one as well is one of the most powerful habits to avoid “bombing your week”. Scheduling & planning your time is not only helpful, but also imagining possible pitfalls and how to solve them ahead of time can be a real game changer.

3 TAKEAWAYS TO FREEDOM: Understanding that WORK-LIFE-BALANCE is really up to you is the key to liberation. As an entrepreneur I sometimes work early in the mornings, at kigge, in the weekends, when it suits me and when it is necessary. These 3 things can help you experiece actual liberation in your life (work included) 1. If your work is your passion and part of your life purpose (ikigai) you won’t feel that you are struggling to finish work and then have some time to do what you really like, because it is all part of what you thrive doing 2. You decide! Work on getting things done and in that way you will get more freedom 3. Understand that your MINDSET matters most. Consider and reconsider your narrative when it comes to your work ??