What are some effective strategies to improve your well-being outside of work?

Strike a balance between professional and personal life by implementing time management practices. It goes without saying, inculcating healthy eating habits, exercise, being grateful, socializing, following passion always helps. Reality is even if we aren’t working, most of the time we are glued to phone screens during free time. Therefore in my experience, Introspection everyday for few minutes is a need in fast-paced lifestyle. It enhances Emotional Intelligence, leading to continuous growth in both personal and professional space. Don’t let that innate curiosity die.

First of all it is so important to define specific boundaries between work and personal life. Set designated work hours and stick to them as much as possible. Avoid checking work emails or taking calls outside of these hours to create a clear separation between work and leisure time. Then, it is true you can do lots of things such as practice mindfulness and relaxation techniques, physical activity, prioritize sleep, nurture social connections or engage in hobbies and leisure activities. The focus should be prioritize self-care as an essential component of your overall well-being. Break down larger goals into smaller steps, and celebrate your achievements along the way. Remember to be kind to yourself and practice self-compassion.

Tu bienestar debe ser tu prioridad número 1. Así podrás rendir en el resto de las áreas de tu vida. Tomar tiempo para descansar o hacer lo que te gusta solo durante los fines de semanas o en vacaciones no es suficiente. Destina tiempo de calidad para ti cada día, aunque sean 30 minutos. Tu trabajo y quienes te rodean te lo agradecerán.

Learning how to completely relax is a brilliant boost to your wellbeing. Regular relaxation enables your body to move from the fight-flight mode it is in when you are under a lot of stress, so that you can eliminate cortisol and adrenaline from your system. Listening to a guided relaxation or self-hypnosis audio once per week allows you to completely relax and reset your system.

Nach meiner Erfahrung ist es eine gute Idee, sich regelm??ig Termine mit sich selbst zu machen und sich dann keine gro?en Aktivit?ten für diese Zeit vorzunehmen, sondern einfach das zu tun, wonach einem gerade ist. Lesen, kochen, auf einer Bank sitzen, spazieren gehen, Musik h?ren oder einfach die Seele baumeln lassen. Eine voll durchgeplante Freizeit kann ebenfalls zu Stress führen und damit zu einer Belastung werden.

Nurturing your relationships and having a support network is crucial for your well-being. Depending on how extraverted or introverted you are, you will need more or less social interaction and feel more comfortable in groups or 1:1 settings. Also, sharing good hugs increases even more your well-being and sense of belonging, because your body produced oxytocin, the hormone of empathy.

Zwischenmenschliche Kontakte tragen h?ufig zum Erleben von Stress bei. Gleichzeitig sind sie aber auch eine wichtige Ressource und Kraftquelle im Umgang mit Belastungen. Von daher ist es wichtig, ein gut funktionierendes und ?n?hrendes“ soziales Netzwerk zu haben. Mit ?n?hrend“ meine ich Beziehungen zu Menschen, die einem gut tun, mit denen man gerne Zeit verbringt, die einen so nehmen, wie man ist und die bereit sind, einen bedingungslos, also ohne die Forderung einer Gegenleistung, zu unterstützen. Allerdings haben Menschen ein unterschiedliches Bedürfnis nach N?he und Gesellschaft von anderen. Introvertierten Menschen genügt der Kontakt zu wenigen Personen, extrovertierte Menschen geniessen eher die Gesellschaft von vielen Personen.

For me, connecting with my family and friends is essential for supporting my well-being. For example, when I spend time with my little granddaughter, it fills my heart with joy. I don't think about work or worry about things; I am just with her, present in the moment, enjoying her company. Also, when I go for tea with a friend, it makes me happy and relaxed. I can give my full attention to my friend by listening to her and sharing thoughts and feelings with her. I find these types of exchanges to be very therapeutic.

It is better to do a bit every day, then exercise a lot just once or twice a week, and even better to move your body several times a day. Get out of the chair every hour or so to walk a bit or do some stretching.

It does not have to be a complex workout. It can be something as simple as going for a walk. As simple of an exercise as it may be, it is still better than nothing. And it helps elevate mood instantly!

I find that when I start my day by moving my body, it makes a huge difference in how I feel throughout the rest of the day. When I do even just a few yoga poses my body feels better. It has a chance to work out the stiffness, which otherwise can compound during the day. Often we sit at our desks with shoulders rounded forward, or shoulders creeping up towards the ears with stress. Rolling the shoulders back and down a few times and breathing deeply at the same time provides a great relief, and you can do it at your desk. My hamstrings also get tight from a day of sitting, so taking time to stretch them makes my body feel so much better. And letting out long exhales, even sighs, as I do that helps my body release more tension and stress.

El cuerpo soporta a la mente y la mente soporta al cuerpo. Esto quiere decir que si uno de los dos está en un estado, el otro día también entrará en el mismo estado. Por ejemplo, si le das a tu cuerpo comida chatarra, el cuerpo se estresa ya que debe lidiar con las toxinas que ingeriste. Al suceder esto, la mente también entra en un estado negativo con pensamientos y emociones que soportan lo que está ocurriendo en el cuerpo. Lo contrario ocurre si consumes alimentos que nutran y fortalezcan tu cuerpo.

Our brains burn glucose for fuel, and the more stressed-out that we are, the more glucose the brain needs. Therefore it is vitally important to give our brains a steady supply of glucose from good quality foods, such as fruit and vegetables. Fruit is especially good for our brains, so snacking on fruit is an ideal alternative to unhealthy options, such as coffee and donuts. Whole fruit is not sugar like what we get from donuts, for example. It is a whole food, and the fruit sugar is fuel for the brain. When I learned this, it has made a huge difference for me. By snacking on fruit my energy levels stay up and I can think clearly - even at 3 o'clock in the afternoon. There is no need to reach out for caffeine or processed sugar.

Lebenslanges Lernen ist für mich ein wichtiges Schlagwort - nicht nur im beruflichen Kontext, sondern auch im Privatleben. Immer wieder Neues zu lernen - egal ob eine Sportart, eine kreative Bet?tigung, eine Sprache ... - und sich aus der Komfortzone in die Lernzone zu bewegen, h?lt das Gehirn fit, macht Spa? und die Erfolgserlebnisse führen dazu, dass man Selbstwirksamkeit erlebt und sich die Komfortzone immer weiter ausdehnt. Ausserdem ist es ein wichtiger Betrag zur Pers?nlichkeitsentwicklung. Wichtig ist, dass die Motivation intrinsisch und das Lernen nicht mit Leistungsdruck oder sozialen Vergleichen verbunden ist. Und das Sch?ne ist: Lernen kann man in jedem Alter ?? - wenn man will.

Aprender algo nuevo puede ser una herramienta muy efectiva para el manejo del estrés laboral. Beneficios: - Desconexión: Aprender algo nuevo te permite desconectar de las preocupaciones del trabajo y enfocarte en algo diferente. - Estimulación mental: El aprendizaje mantiene tu mente activa y estimulada, lo que puede ayudar a reducir el estrés y la ansiedad. - Sentimiento de logro: Dominar una nueva habilidad te puede dar una sensación de logro y aumentar tu autoestima. - Oportunidades de desarrollo: Aprender algo nuevo puede abrirte nuevas oportunidades en tu carrera profesional. - Mejora la salud mental: El aprendizaje puede ayudar a prevenir el burnout, la ansiedad y la depresión.

La gratitud es uno de los súper poderes de tu corazón. Cada vez que agradeces, tu corazón se abre y elevas tu estado energético/emocional. Esto te permite ver la vida desde otra perspectiva, atraer mejores oportunidades y tener un cuerpo y una mente más saludable. ?No dejes de usar este super poder ni un solo día!

Practicing gratitude trains your brain to pay more attention to the positive things in your life. If you have trouble sleeping, try and say thanks for at least 5 things that have happened throughout the day, when going to bed.

Practicing gratitude lifts your mood instantly. And by taking time to really feel gratitude in your heart elevates your energy even further. It can be very beneficial to start your day with gratitude. Gratitude helps you to feel better and be more positive, and that good energy can carry you through the day. Also, reflecting on the day in the evening with gratitude can help you to sleep more peacefully. It's impossible to be grateful and worry about things at the same time. This is one of the reasons why I feel that gratitude is so powerful. And there is always something to be grateful for.

There are basically Two Directions for energy. Positive or Negative. The negative shows up as Complaining, Blaming, Jealousy, Envy and Lack. Whereas the Positive shows up as Gratitude, Appreciation, Praise and Abundance. So when you practice Gratitude you are directing your attention towards the Positive. Where attention goes, your energy flows. So only practice Gratitude when you want Positive Energies Flowing in your life! Take a moment to write 3 things you are grateful for. Do this in the morning and again in the evening. Do this EVERY DAY for 30 days and you will be amazed!

In my experience, it’s a lot about never losing sight of the things that you love to do. That might well be the work you do but create the time and space for your personal passions as well. Don’t ever get to the point where you can’t remember what these are…

The most basic one is to shut down from work. This involves commitment and effort. It also involves working on your fears and insecurities so you can say No. If we don’t practice this, work keeps playing at the back of our mind and we can’t stay in the moment with our family or friends and our overall wellbeing gets compromised.

In my experience connecting to nature (walks in the nature, listening to birds` songs, viewing sunset/ sunrise, smelling flowers, gardening, viewing & listening to a river/ sea/ ocean) is a huge resource to improve resilience, heal and recharge.

Are you overwhelmed by the same advice coming from different directions - sleep well, eat well, exercise, meditate etc. and beat yourself up because you simply cannot follow strict routine every day like some people? One thing that might be helpful is having a "list" with variety of activities that make you healthy, happy and help you relax. Each day you see how you feel, what you need and what can actually do and choose the right thing without a guild (one day might be running 5 km, another day - dancing in the living room; having a long bath instead of reading a book; chopping a nice salad instead of cooking nutritious meal etc). Having the flexibility without the overwhelm makes the self-care strategies more effective and enjoyable.

Connecting to nature is a great way to relax. If you live in a town, strolling through a park or looking out of the window and plants and trees can do the trick. Connecting with the present moment is one of the best ways to reduce stress. We tend to brood over the past or imagine the future, worrying about what has gone wrong or what could happen. Also, reviewing your expectations and possible limiting beliefs is key to stress less.