The Panini Press: June 2024

Table of Contents

Stress & Muscle Tension

Supplement Spotlight: Multivitamin

Boundaries & Priorities

Nurse Leader Burnout Program

Muscle Tension

I try to get a massage once a month. The reason? Because my shoulders feel like boulders from the tension knots that exist!

The last time I went my masseuse asked if I “have a regular schedule to get a massage”. I knew exactly why she was asking this question. Because I was flinching every time she hit a tense spot. She must have asked me 10 times if I was ok during that massage!

I was fine. It felt great. My body likes to store stress and tension in my shoulders and upper back. Hence the massage schedule that I have created.

We all experience stress. It is how we manage it that helps move us from a potential state of burnout to a resilient one.

If massage isn’t your jam (it wasn’t mine for a long time), then consider at home therapies such as massage guns, foam rolling, or even holding certain yoga poses for longer to allow your muscles to loosen up. If you love massage but can’t afford it on a regular basis consider looking into a massage therapy school near you. Students are looking to get clinical hours in and typically offer a reduced rate for a great massage!

Supplement Spotlight: Multivitamin

Does the idea of taking a lot of supplements overwhelm you? Are you not sure where to start?

Then start here. Start simple. Start with a good quality multivitamin.

Chances are you don’t eat enough high quality foods to give your body proper nutrition. And that is not your fault.

Our food supply quality has drastically decreased in the last 50 years. We are busier than ever. We are more stressed out than ever! So who has time to have their nutrition be great all the time? Most people don’t!

You aren’t alone.

That is where the multivitamin comes in. It’s a simple way to ensure that you have all the things your body needs to thrive.

Here are the top benefits of multivitamins:

Nutrient Deficiency Prevention:

Help fill nutritional gaps for individuals with poor dietary habits.

Provide essential vitamins and minerals that might be lacking in a person's diet.

Immune Support:

Vitamins like Vitamin C, Vitamin D, and zinc support the immune system.

Energy Boost:

B vitamins play a crucial role in energy production and reducing fatigue.

Bone Health:

Vitamins D and K, along with calcium, support bone health and may reduce the risk of fractures.

Heart Health:

Certain vitamins and minerals, such as magnesium, CoQ10, and omega-3 fatty acids, may support cardiovascular health.

Eye Health:

Vitamins A, C, E, and minerals like zinc are important for maintaining eye health and may reduce the risk of age-related macular degeneration.

Skin Health:

Vitamins like A, C, and E, along with biotin, support healthy skin and may improve skin appearance.

Mental Health and Cognitive Function:

B vitamins, especially B6, B12, and folate, are important for brain health and may improve cognitive function and mood.

Antioxidant Support:

Vitamins C and E act as antioxidants, protecting the body from oxidative stress and free radical damage.

Healthy Aging:

Multivitamins can support overall health as the body ages, potentially reducing the risk of chronic diseases and maintaining vitality.

Improved Metabolic Functions:

Essential minerals like iodine and chromium can aid in metabolic functions and support thyroid health.

Pregnancy Support:

Prenatal vitamins provide essential nutrients like folic acid, iron, and calcium to support the health of both the mother and the developing fetus.

Since multivitamins are a great first step to take when leveling up your health, I’ve put together some options for my community in my Fullscript Dispensary.

Priorities & Boundaries

When you don’t know what matters to you and how to honor what matters to you, you increase the risk of burning out.

What the heck does that mean? Well, it means that when you don’t give time and energy to the things that matter most to you, you give energy to the things that don’t matter to you. By doing so, you leave no energy for the things that matter to you.

See where I’m going with this??

There is only so much time and energy. You can’t create more. So you have to dish it out to the things that MATTER MOST FIRST.

On May 28th, I lost my best friend, Ruthie. She was 14. She was my top priority. I would have put her oxygen on before my own. As I moved into leadership, I made sure that she stayed top of mind. I watched the clock to make sure she wasn’t home alone too long.

Weekends were dedicated to long walks and picnics in the park. She became my travel companion when I was an interim leader.

Now that she is gone, my priorities are shifting a little. It is making me reevaluate what matters the most to me.

So if you haven’t done this work in a while, I invite you to my FREE Priorities & Boundaries 5-day Challenge happening JUNE 23-JUNE 27TH.

Click HERE to sign up!

Nurse Leader Burnout Program

Ready to crawl out from under the weight of burnout? Ready to prioritize yourself and your healing journey?

The summer session of my Nurse Leader Burnout program is open for registration.

Click HERE to sign up for a no obligation, FREE consult with me!

Program highlights include:

8, 1:1 coaching sessions over 16 weeks

self-scheduling of sessions (evening & weekend availability)

text and email support in between sessions

assessments to drive priorities and change

By the end of the program you will:

identify priorities and create habits that honor those priorities

identify areas of your life foundation that are struggling and begin the deep work to repair your foundation

improve life foundation areas including sleep, nutrition, movement, stress management and social connections