How can you improve your well-being in a demanding job?

When you are good at what you do and make it seem "effortless", the manager gives you more. I believe that's because we don't have the candid conversation that lets a manager know just how much is involved in executing the tasks. Use the DESC method: DESCRIBE exactly what you understand what is your #1 job. EXPLAIN what is involved and how much time it takes AND how you feel about it. SPECIFY what you''d like the manager to do understand, clarify, or simplify. What will be the CONSEQUENCE of this conversation. I have watched manager become astounded when they realize what all might be involved.

To enhance well-being in a demanding role, I advise my clients to start with their values—inquire within who you aspire to be when the day concludes. Then, assess your morning routine—your initial sights, sensations, and experiences. Do these align with your professional and daily aspirations? If not, initiate changes there. Dedicate time for morning meditation, even just 7 minutes, engage in physical activity, soak in the morning sun, and plan your meals, including snacks. Avoid inflammation-inducing foods like sugar and processed items, opting instead for brain-boosting options like healthy fats and proteins, and ensure you stay hydrated. Prioritize these fundamentals for enhanced well-being at a demanding job.

Improving your well-being in a demanding job is essential for maintaining your physical and mental health, as well as your overall job performance. Here are some strategies to help you manage stress and enhance your well-being in a demanding work environment Clearly define your work hours and avoid checking work emails or taking work-related calls outside of those hours. Establish a healthy work-life balance to prevent burnout.

Taking a moment to reflect and evaluate the various aspects of your life is an important step in crafting a work-life integration that truly aligns with your needs and aspirations. These introspective questions provide valuable insight into your current situation: Prioritizing Time: Are you dedicating enough time to the activities that genuinely matter to you? Meaningful Commitments: Are you investing your time and energy in people and pursuits that hold significance in your life? Goal Alignment: Do your current actions and choices align with your personal and professional goals? This practice cultivates self-awareness and lays the foundation for a work-life integration that is both balanced and personally fulfilling.

Its important to efficiently manage your time by prioritizing task and creating a schedule that allows for breaks and self care activities. You can avoid overloading yourself with unnecessary commitments by delegating task when possible. It is vital to establish clear boundaries between work and your personal life to avoid burnout and keep your rest and relaxation time sacred.

Learn to prioritize tasks based on their importance and deadlines. Focus on completing high-priority tasks first and break larger tasks into smaller, manageable steps. Efficiently manage your time using techniques like the Pomodoro method (working in focused intervals with short breaks) to maintain productivity while preventing mental exhaustion.

To effectively set boundaries we know our expectations. The alignment of role expectations with performance expectations is fundamental to cultivating well-being in the face of demanding job roles. Effective communication, goal setting, workload management, feedback, adaptability, and recognition contribute to a harmonious balance between role fulfillment and organizational success. Having known expectations fosters a positive work environment that supports individual well-being and enhances overall job satisfaction and performance. By prioritizing expectations alignment, organizations can create a workplace where employees thrive amidst the challenges of their roles, ultimately contributing to a culture of success and wellness.

Seja claro sobre suas capacidades e limite de trabalho. Muitas vezes, as pessoas se sentem sobrecarregadas porque n?o conseguem dizer n?o a tarefas adicionais. Aprenda a definir limites saudáveis e a delegar tarefas quando necessário.

I agree. Prioritizing self care is vital to recharge and rejuvenate your mind, body, and soul. Make time for these activities that align with what your needs are. This could include exercising, spending quality family time together, developing or continuing with a hobby, or just anything that brings you joy. A multifaceted approach that can focus on your physical and mental health is just as important as your professional aspirations to-advance and succeed.

In my experience, taking breaks is essential for being in flow where you naturally perform at your best without forcing it. Just like the best athletes are those who know how to best recover, recharge, and relax between work sprints, we are no different when it comes to your work or business. I've found that taking time off a week off per quarter, 1-2 days/month, 1 day per week, and 1-2 hours/day are critical self care boundaries that allow you to "have it all" in creating what you want in life. Be sure your time off is offline as much as possible in an environment that is replenishing, ideally alone. Family visits or trips can be demanding sometimes causing more stress than rest. Often you then need time to recover upon returning home.

Studies have shown that you are way more productive when you take small breaks throughout the day. So make sure you take them. And always have at least one vacation scheduled so you always have something to look forward to.

Consider incorporating more frequent, shorter breaks into your routine for increased energy and focus. Shifting from less frequent, longer breaks has personally made me feel more energized and attentive. Additionally, incorporating brief moments to stretch, breathe, or take a short walks is a daily proactive practice.

One tool my clients love is interviewing people in their life for feedback. You can simply say "I"d like to know my impact in the world and do you have a few minutes for me to ask a few questions?" Keep the list to 1-5 questions and they can be as simple as "What's your first impression of me?" for those who don't know you as well. To more in depth questions like "What are my strengths/weaknesses?" "What can you count on me for or not?" Understanding where you're at with others helps dissolve illusions relationships are better/worse than your mind. Get in reality, then you'll be clear what next actions or ways to be moving forward to cultivate who you want to embody in this world.

Se os sentimentos de exaust?o, desmotiva??o ou sobrecarga persistirem, mesmo após fazer mudan?as saudáveis em sua rotina, considere buscar ajuda de um profissional de saúde mental. Um terapeuta ou psicólogo pode fornecer suporte adicional e técnicas específicas para lidar com essas quest?es.

One way to practice gratitude is pairing it with habit. For example, every mealtime, my family goes around and shares what we're grateful for. We have to say something we've never said before and really practice feeling gratitude than just thinking about something intellectually. I have my clients practice the same thing. If you do this, notice the difference on days you do it after doing it consistently for at least a week and when you don't do it. Gratitude has huge health benefits as well.

Find things that feed your soul, brain and body. I work with my clients to figure out what levels of social, inspiration, warm and fuzzy vitamins they need to replenish themselves.

Embrace a mindset shift for a happier, more fulfilling job experience: Find Joy Every Day: Look for those small, satisfying moments at work. Growth Through Challenges: Treat every problem as an opportunity to learn and evolve. Gratitude is Powerful: Make it a habit to count your workplace blessings. Celebrate All Victories: Every step forward is a win. Cherish it! Think Positive: A positive work outlook can change everything. And remember, Carol Dweck's wisdom from "Mindset": "Becoming is better than being." It's not just about where you are; it's about where you're headed and growing each day! ????

Learning to shift to a mindset of gratitude made a big difference in my mental and physiological wellbeing. You’re more generous and creative from a grateful mind. You make better decisions, have more fruitful interactions, and are more productive and effective from a grateful mind. Whenever I’m feeling negative in any way, I know it’s because I’ve lost touch with gratitude. Like meditation, the more you practice returning your mind to gratitude, the easier it gets. Everything that happens to you contributes to your growth. There is always something to be grateful for. But if that’s too much of a stretch, start small. Be grateful for that delicious coffee. Let it grow from there.

Don't hesitate to delegate tasks when possible. Trust your colleagues and subordinates to handle tasks that don't require your direct involvement. This not only lightens your workload but also fosters a sense of teamwork.

Nenhuma empresa vai cuidar t?o bem de você, como você mesma pode cuidar. Por isso, se inclua na agenda e n?o espere sobrar tempo para isso.

It is not the number of hours you work, but how you work those hours. And this comes down to protecting your mental energy. This may mean tiny walks to the bathroom or coffee, because walking is great for your brain. Hydrating yourself is another thing, and deep breathing every hour can help to regulate your brain. Self-care is really discipline.

Most people lose 2 hrs a day to the afternoon slump. It’s a period of low alertness & motivation between 1-3 pm. We can beat that slump and reclaim 10 hrs a week with 3 types of “Deep Rest”: 1) Power nap. The classic one. Duration and timing matter: set a timer to 26 mins to avoid grogginess. Don’t nap later than 8 hrs before bed to avoid crushing your nightly sleep. 2) Non-sleep deep rest (NSDR). The Google CEO’s favorite. Find a quiet place, sit or lie down, and listen to a script. Prof. Andrew Huberman, who coined the term NSDR, has free ones on YouTube. 3) Non-focus deep rest (NFDR). Alternatively, try NFDR (I coined the term). Set a timer, sit or lie down, and close your eyes. Drop the pass-fail. You’ll feel more alert afterwards.

To ensure you can cope with a demanding role in a sustainable way, your foundation needs to be a strong sense of self worth and self-love. If your motivation for taking care of yourself is to increase productivity or otherwise 'hack' or extract more from your mind and body, you're likely to succumb to the chronic stress that can lead to burnout. However, when your foundation is a deep belief in your own intrinsic worth, irrespective of your job title, education or 'success', this empowers you to make healthy decisions that nurture your wellbeing rather than damage it, and build a sustainable, meaningful and impactful career.

In a demanding job, stress is inevitable. It's like a shadow, always there. But it's not the shadow that harms us; it's how we react to it. Here are 3 ways to improve well-being in a high-stress job. 1) Martial Arts: Most things we fear in life aren't as scary as a chokehold. It's about learning to stay calm under pressure. The resilience from facing opponents makes tough workdays easier. 2) The 5-Minute Worry: Take five min. per day to worry. Once time's up, refocus on what you can change, leaving your day worry-free afterward. 3) The 3-Minute Breath Reset: When stress hits, your breathing speeds up. Flip the switch. Slow, deep breaths are like a remote control for stress, ready to dial down the pressure in a matter of minutes.

Cultivando gratid?o e relacionamentos positivos, além de promover o equilíbrio entre vida pessoal e profissional. Ao adotar essas práticas, as pessoas podem desfrutar de maior satisfa??o, engajamento e felicidade em seu trabalho.