How to Balance Life with Work While Raising a Family

Do you ever feel like there aren’t enough hours in a day? Do you sometimes wish you could have a holiday away from your life? Balancing personal life with work is challenging enough when you don’t have any other responsibilities but it’s even more difficult when you’re raising a family. In this article, you’ll find out how to make sure that you have time to complete your duties, be with your family and take care of your needs too.

What is Work-Life Balance and Why Does it Matter?

In simple terms, work-life balance involves prioritizing both your professional and personal life. It doesn’t necessarily mean that you devote an equal amount of time to your job responsibilities and self-care but that you can complete your tasks at work and then have the energy to take care of yourself too. Some days you’ll have to work longer hours and that’s okay.  

If you maintain a good work-life balance, you’ll know that you have to treat yourself to more ‘me-time’ than usual when you have the chance to make up for it. Similarly, you’ll know when to prioritize work and when to prioritize spending time with your children. 
So why should you care about work-life balance?

One of the most important benefits of having a work-life balance is that it allows you to keep stress at bay. If you work all the time without putting aside time for doing something enjoyable, the stress will eventually affect your performance and might result in burnout. Similarly, the more relaxed you are, the more productive you can be, and the easier it will get to make some time for yourself and your family.

Additionally, being a busy parent might affect the bond you have with your children and prevent you from spending quality time with them. This might potentially cause problems in their adulthood, such as low self-esteem and difficulty forming close relationships. 

Tips on Balancing Life with Work While Raising a Family

Maintaining a good work-life balance is essential to keeping yourself and your family healthy but isn’t a piece of cake. However, the good news is that it’s possible to have a fulfilling professional and private life, and here’s how. 

1. Analyze your current work-life balance

When you’re a working parent, it’s natural to want to spend more time with your children and put a lot of pressure on yourself to do it all. However, it’s also common to overestimate your abilities and judge yourself too harshly. Before you start making adjustments to your schedule, evaluate your current work-life balance and consider if a drastic change is realistic.

It’s always possible to make some improvements but avoid setting goals that are too high. Sometimes we already do all we can and trying harder will only make us more exhausted in the long run. However, if you feel like you’re constantly too tired and struggle to fulfil your personal and professional duties, it’s a sign you need to pay more attention to your work-life balance. 

2. Let go of feeling guilty
Parents who work full-time often struggle with a feeling of guilt because they can’t devote as much time to their children as they’d like to. But the thing is, a part of raising a child is making sure there’s enough food to put on their plate or being able to afford childcare so you shouldn’t be too harsh on yourself if your job consumes most of your time. Sure, this article is to help you balance your work and private life a bit better but unless you’re self-compassionate towards yourself, it will be difficult to take that first step.

So the next time you feel like judging yourself, take a deep breath and remind yourself that you’re doing everything you can. You can also choose a mantra that you can repeat to yourself daily, such as ‘I’m good enough’ or I’m doing just fine’. With enough practice, you’ll soon believe it. And if your children are old enough, it’s always a good option to ask them for feedback. Your children need time for themselves too and don’t necessarily want to be around their parent every day.  

3. Negotiate a more flexible work arrangement 

If you’d like to devote more time to your family, it’s worth speaking to your employer and discussing the possibility of working from home. This kind of arrangement is especially beneficial if you have children who aren’t school age yet because it means that you could be taking care of them while working or playing with them while taking breaks. If working remotely isn’t an option, it might be a good idea to consider having your hours reduced, as long as your budget allows it. This way you could keep your job but devote more time to bonding with your kids. 

4. Share responsibilities with your partner

If you have a partner, it’s important to discuss the current situation and share your worries with them. A lot of mothers might feel like it’s on them to fulfill the majority of home and family-related duties, but this doesn’t have to be the case. Plenty of parents raise their children outside of traditional gender roles and there’s nothing wrong with that.

On the contrary, it’s often more efficient to divide duties depending on each parent’s work responsibilities as that way you can make sure that your children receive enough attention without one of the parents overworking themselves in the process.

5. Ask your family for help 

When things get tough, don’t be afraid to ask for help. Being a parent is like having another full-time job so don’t be ashamed to admit that you’re struggling – everyone does at some point. It’s also worth agreeing on an emergency plan in case your children have to be picked up from school earlier than expected or if you need to cover someone at work. Remember that your children won’t hate you just because you occasionally let them stay with their grandparents – quite the opposite, it will be healthy for them to bond with other family members. 

6. Evaluate your working style to make room for better work life balance

Take some time to analyze your daily duties and your working style. Consider if you could be more efficient by taking more frequent breaks, minimizing distractions, or breaking down your goals into smaller chunks. You might also realize that you’re able to get more done if you do the most difficult tasks first instead of the easiest ones or the other way round. It’s worth experimenting with different approaches to find the one that allows you to be the most productive and present in your children’s life without neglecting your mental health. 

7. Don’t forget to take care of yourself

As you’re trying to juggle work and family responsibilities, it might be difficult to remember that you have to take care of yourself too. Think of it this way; if you’re constantly tired and neglect your needs, you won’t have enough energy to do any of those things – as the saying goes, you can’t pour from an empty glass.  

To learn how to prioritize your wellbeing more, introduce self-care activities to your routine step by step. For example, when you’re on the way from work, try to take some deep breaths and put thoughts about work and family aside. You can also play an audiobook or guided meditation to help you relax and separate your professional and private life. Additionally, remember to treat yourself after a challenging day; eat your favorite meal, have a hot bath, or read a book – even if it’s just a few minutes' break, it can do wonders for your mental health. 

8. Learn to say no to activities that don’t serve you

Now that you know what your priorities are, it’s time to learn the art of saying no. It doesn’t come easy to most people because they’re afraid of confrontation and worry that their relationships will suffer. But whenever a coworker asks you for a favor or whenever a new job opportunity arises, remind yourself that outside of the usual working hours, your priority is your family life.

Additionally, think of all the benefits that come from being assertive: more time for yourself, increased self-worth, and less stress, which can help you perform better at work. It’s a win-win!

9. Schedule monthly dates with your partner

Having a poor work-life balance might negatively affect your relationship and no amount of quality time with your children will make them happy if you aren’t. Try to plan a monthly date with your partner away from all the responsibilities and make it your goal to simply focus on each other and strengthen your emotional connection. When you have to go to work and raise children, it’s easy to stop prioritizing your relationship but remember that you are partners and the more you cooperate, the easier it will be to maintain that work-life balance. 

10. Combine chores with quality time

Depending on your kids’ age, it’s a good idea to get them involved in doing some of the household duties. For example, you can make it a part of your daily routine to clean the house together while playing their favorite music or talking about their day. You can also have them do their homework in the kitchen while you’re preparing dinner. This way you can combine your responsibilities with raising your children and bonding with them.  

11. Don’t try to be perfect

It's unrealistic to be always at your best. Let go of that part of yourself that strives to be productive at work and then spend the rest of the day with your children while squeezing in some me-time. While it all sounds good, it’s not realistic and you should focus on being more flexible with your priorities.

For example, when your children need help with homework, that’s when you should postpone household chores but when you need to work longer hours at work, it’s okay if you don’t feel like playing boarding games with your family when you get home. You can always make up for it later.  

12. Consider a digital detox

If you feel like you’re constantly running out of time, spending too much time online might be at fault. Even though you might not scroll for hours, it’s possible that you still use your phone for longer than you’d like to. Try to set yourself a time limit and only use electronics for an hour or so per day. This way you’ll kill two birds with one stone; you’ll be less tired and have more time to spend with your family. 
13. Consider the impact of your job on other aspects of your life

Maintaining a work-life balance is extra challenging if you don’t like your job. As long as you do something you enjoy or at least don’t mind, you can approach tasks with positivity and still be willing to take time for yourself after work.

On the other hand, if your job drains you, there’s no amount of self-care that can give you enough energy to spend time with your family and remember to fulfil your needs on top of that. If you feel exhausted all the time and fear going to work, it might be time to consider a career shift. This option isn’t for everyone, especially if they’re the only ones raising their children, but might be the reason they’re struggling in the first place.  

14. Plan fun activities

If you work full-time and find it difficult to spend quality time with your family most of the days, don’t worry too much. You can always make up for it by planning fun weekend activities. They don’t have to be anything too pricey or exciting as long as they aren’t a part of your children’s daily routine.

For example, you can take them to the zoo, go on a hiking trip, visit a funfair, or watch something at the cinema. The key is giving your children undivided attention and having a break from your responsibilities at the same time.

Here’s Why You Should Learn to Manage Stress as a Busy Woman

Even though occasional stress is a part of everyday life, being under it constantly can have a negative impact on your health. And if you’re a busy woman with many goals and responsibilities, stress can prevent you from living the life you want. In this article, you’ll find out what causes stress, why it’s important to manage it, and how to do it.
Women should prioritize stress management even more than men

While there are partners who very much contribute to the household responsibilities, many women are left holding more of the work at home like cleaning, cooking, and raising kids on top of working on their careers is a recipe for chronic stress. No matter how good at multitasking you are, trying to balance all these responsibilities will take a toll on your health sooner or later, unless you learn how to manage it.

What are Other Reasons Women Tend to Be More Stressed Than Men?
According to recent statistics, women are twice as likely to experience severe stress as men and are more likely to suffer from its physical effects. [1] [2] While the reason behind increased stress levels in women is often juggling more responsibilities, a lot of studies indicate that the pay gap might also play a role. In many countries, female workers still earn less than their male coworkers even when they perform the same tasks, which can contribute to their frustration and cause tension within the workplace.

Another factor might be perceived stress levels. In one of the previous types of research, the findings revealed that more women than men thought that the quality of their working environment was low. [3] If you believe that your workload is too heavy and that your job isn’t good for you, you’re more likely to be under it.

Other causes might include:
"Toxic work environments where women can still be perceived as less capable by some employers which makes it less likely they'll get a promotion. Additionally, sexual harassment and sexism in the workplace create a hostile environment causing significant stress.
Reasons busy women might be stressed that are unrelated to gender include:
- Heavy workload – even if you love your job, trying to do too many tasks at once will eventually make you feel helpless and cause you to start doubting yourself.
- Job insecurity – worrying whether you lose your job and whether you’ll be able to pay your bills can affect your work performance and put you under chronic stress.
- Long hours – when you don’t get as much rest as you should, you might struggle not to think about work every moment of your day and end up having less time left for other obligations which further adds to the stress.
- Lack of job progression – feeling stuck in one place and not being able to fulfill your potential can make you worry about your future and increase the feeling of hopelessness.
- Unclear responsibilities – if you don’t know what’s expected of you, it’s no wonder that you’re stressed all the time. When your duties are outlined, you can come up with a plan to achieve your goals and know what to do to avoid making a mistake.
- Technology – the Internet makes it more difficult to escape work responsibilities - it’s tempting to check emails even after you’ve clocked out.
- Not having clearly outlined goals – if you have ambitions but not a realistic plan, you’ll struggle to see progress and achieve your goals.
The Impact of Working from Home on Your Stress Levels
Working remotely looks great on paper; there’s less noise, no one is looking over your shoulder and you can avoid dealing with your coworkers, all from the comfort of your home. Plus, you can wear stretchy pants and slippers all day. . But lack of supervision also means that being productive is more challenging, and working in your bedroom can disrupt your sleep. Additionally, you might be forced to care for a family member at the same time. If you work from home, learning how to manage it is even more important.

The Impact of Stress on Your Wellbeing

Why should you learn how to manage stress as a busy woman? Because you deserve to feel well enough to be able to juggle all your responsibilities and because you’re capable of doing amazing things, as long as you give yourself mental space to do so. Here’s how it can hinder you and impact your mental health and other areas of your life:

1. Poor work performance

While low levels of stress can be beneficial as they cause your body to release adrenalin that motivates you to complete a challenging task, acute stress has the opposite effect. Being overwhelmed all the time can make you feel helpless and translate into decreased productivity. 

You might struggle to make decisions, work slower than usual, and find it difficult to maintain focus, which can result in making costly mistakes. Not feeling well enough to work can make it impossible to achieve your goals and add to your frustration; you might start neglecting your other responsibilities to compensate for not meeting your objectives and worry if you’re good enough.

2. Lower self-esteem

When you’re mentally exhausted and take twice as much time to complete tasks as you used to, you might start comparing yourself to other people who cope with their responsibilities better. When you notice that your coworkers or friends don’t face as many problems as you do, especially if they’re in the same line of work, this can create a lot of doubts about your abilities. 

You might think that not being able to cope with stress means that your job isn’t for you and consider giving up, which in most cases isn’t true. Additionally, you might eventually develop a fear of failure; you might be afraid to start tasks because you know they take you more time than usual and that you’re more likely to make mistakes.

3. Burnout

Burnout is a state that is often a result of chronic stress. It might be accompanied by feeling empty, unable to cope, and experiencing a lack of purpose. If you feel tired and overwhelmed all the time, you might start to dislike your job even if you’d been passionate about it before and eventually dread going to work. However, the good news is that burnout can be prevented with stress-management techniques.

4. Neglecting other areas of your life

As women, we might feel pressured to constantly prove our worth because our gender still puts us at disadvantage in many ways. The more stressed you are and the more you struggle to be productive at work, the more you might pressure yourself to do better which has the opposite effect. This might also make it difficult for you to focus on other important things in your life, friends, family, and hobbies.

5. Not feeling satisfied with your life

Instead of recognizing that women often have to do unpaid labor, society encourages them to do it all: be a mother, a wife, and a businesswoman but without giving them the credit they deserve and encouraging them to ask for help and take a break. You don’t have to “do it all.” . And if you can’t achieve all those things, you might feel like a failure. When you’re stressed, this feeling of guilt is especially difficult to cope with: whenever you make a mistake, you might feel like you failed yourself and everyone else’s expectations of you. 

6. The impact on your relationships

If you’re in a relationship and your stress gets out of control, it can affect the bond you have with your partner. For example, you might snap at them more often, shut down instead of talking things through, avoid intimacy and even engage in passive-aggressive behaviors. Similarly, if you have kids, they aren’t just able to detect that you’re stressed, they can also become affected by it.

Physical Impact of Stress
Unfortunately, stress can also affect your body in a way that also has a negative impact on your wellbeing. Here's what you might experience if you’re under a lot of it:

1. Unexplained pains

Chronic stress isn’t a problem that you can just sweep under a carpet and forget about. The more you wait to resolve it, the more symptoms you might experience and that includes dealing with unexplained pains. Most people get headaches more frequently or struggle with back or neck pain. Even if your job isn’t physical or doesn’t require you to sit for long periods of time, having unexplained pains can cause a domino effect; it might make you overthink, worry about your health, keep you up at night and translate into less productivity at work.

2. Loss of interest in sex

One of the main reasons behind the decrease in libido is stress, which is unfortunate because sex causes your body to release hormones that promote relaxation. If you have a partner, stress might also make you less likely to be intimate in any other way and potentially cause traction in your relationship.

3. Disrupted sleep

Being under stress causes your muscles to tense and unless you realize the impact it has on your body early on and includes relaxation techniques in your routine, you essentially allow your body to practice being in that state all the time. This might make you unable to relax even when you aren’t working and eventually cause sleep problems, which in turn affect your ability to concentrate and attend to your duties.

4. Premenstrual problems

Even if you’re one of those lucky women who don’t experience mood swings and a depressive mood before or on your period, being under a lot of stress can significantly worsen your PMS symptoms. Not being able to achieve your goals and be as productive as usual can make you doubt your abilities and discourage you from working.

Quick Stress-Management Tips
It’s never too late to take steps to improve your health. Here are a few things you can do to eliminate unnecessary stress from your life:

1. Outline your goals and adjust them depending on your performance
Ambitious people might find it difficult not to set the bar too high for themselves. If you want to avoid chronic stress, evaluate your schedule regularly and break your goals into smaller ones if you struggle to achieve them.

2. Practice relaxation techniques daily
It doesn’t matter if you choose to do controlled breathing, yoga, or any other physical activity if it helps you relieve stress. Make it a part of your self-care routine, just like brushing your teeth. Remember, regular repetition is crucial in making something a habit.

3. Be kind to yourself

Being or not being productive doesn’t define your worth and it’s okay to have lazy days sometimes. Instead of telling yourself you should’ve tried harder, congratulate yourself on your effort so far. You can always do better tomorrow.

4. Try journaling

Writing down your worries can help your clear your mind and stop you from overthinking when you’re trying to sleep. Try to do it every day before bed.

5. Build a support network
Talking to your loved ones can be a great stress reliever and help you become more resilient.

References:
[1] https://onlinelibrary.wiley.com/doi/full/10.1002/brb3.497
[2] https://www.myshortlister.com/insights/workplace-stress-statistics
[3] https://www.skillsyouneed.com/rhubarb/women-workplace-stress.html 

The Biggest Stress Management Myths

Do you feel stressed often? Or maybe you don’t even remember what it feels like not to experience stress at all? You aren’t alone. According to recent statistics, around 33 percent of people frequently experience stress. [1]

As Stress Awareness Month is approaching, it’s time to look at misconceptions about stress. The more you learn about how it works, the easier it will be for you to work on managing stressors in your daily life. 

So, let’s get straight to debunking some myths: 

1. Stress is always bad
It’s commonly known that stress is associated with poor mental wellbeing and physical symptoms, and it simply feels unpleasant. However, it is also an evolutionary response that allowed us to flee predators in the past. While the dangers of modern life can’t be escaped in a literal sense, stress still plays an important role in helping you survive and deal with your responsibilities. 

For example, imagine that you have a deadline at work, which makes you feel nervous because you really care about your job. That distress gives you the motivation to submit your work and resolve this feeling as soon as possible. 

Some psychologists such as Kelly McGonigal believe that stress shouldn’t be seen as the enemy and encourage people to see it in a more positive light. While investigating stress and looking at several studies, McGonigal found out that stress has a negative impact on people’s health but only if they view it as harmful. 

This might not be as dangerous as we previously thought it was and your attitude towards it matters. However, this doesn’t mean that your job is done here, and you can just forget stress management techniques and give up on changing your lifestyle. It means that changing the way you think about worries can adjust the way your body responds to it and give you the space you need to learn how to manage it in the long run. 

In her Ted Talk, McGonigal also mentions a study conducted by Harvard University, which findings revealed that participants who were taught to rethink their stress response, ended up feeling less anxious than participants who saw this as negative. 

What’s even more surprising, the first group’s physical stress response changed too; their blood vessels stayed relaxed as opposed to constricting more. So, the next time you feel stressed tell yourself that it’s okay to feel this way. Instead of seeing stress as your enemy, imagine that it’s your body’s way of preparing you for what’s to come and work with it, not against it.

2. Stress motivates you

At the same time, too much stress is never a good thing and might have the opposite effect. If you constantly feel distressed, you might become overwhelmed and lose the ability to prioritize tasks. Heightened stress levels might also affect your concentration, causing you to procrastinate more often. 

The more you delay completing a task, the more stressed you might feel and the less likely you’re to deal with it, which can trap you in a vicious cycle. Just like everything in life, stress is only beneficial in moderation. 

 3. Life is stressful so you can’t do anything to manage stress

If you think about it, there’s so little you have control over. Sure, it’s up to you to work towards your goals and make sure you live a fulfilling life but the unexpected can shatter your plans in an instant, a natural disaster, war, chronic disease, sudden death and so on. Even if you’re an optimist, you must admit that life is stressful and it’s difficult to take a break from daily responsibilities. 

However, it doesn’t mean that you should just accept being stressed and not do anything to try to manage it. If you let stress escalate, you might soon find yourself under chronic stress and suffer from many unpleasant health difficulties. The key is finding a technique that allows you to achieve your goals and fulfil your responsibilities without feeling too overwhelmed.  

4. Stress management techniques are one size fits all

Mindfulness, breathing, going for walks, doing yoga, eating healthy… I’m sure you’ve heard it all. And if you incorporate those techniques into your daily life, you should live stress-free, right? Unfortunately, it’s impossible to eliminate stress from your life and not every coping skill will suit everyone’s needs because we all have different personalities and deal with different life circumstances. 

People who are neurotic are more prone to overthinking and might need a different approach than people who have a more optimistic mindset. Similarly, while journaling can help some clear their minds, other people might find themselves stuck in their heads even more and people who are restless might find practicing mindfulness to be initially too frustrating, which will only add to their distress.

Additionally, while self-care is important, taking time to relax might not be enough to successfully reduce it. A helpful approach includes identifying your values and increasing activities that help you live according to these values. This approach will allow you to increase your sense of purpose and make you more resilient and equipped to deal with stress.

If you’re currently dealing with worries and don’t know where to start, choose one stress management strategy and if it doesn’t work, don’t give up. It’s easy to jump to conclusions and think there’s something wrong with you but remember that stress is complex. 

5. Stress looks the same to everyone

Stress manifests itself differently in everyone. Some people might experience racing thoughts, others increased heartbeat or sweaty palms and some a combination of both emotional and physical symptoms. Similarly, the impact of it will vary from person to person because we all handle things differently. Therefore, it’s so important to experiment with several stress management techniques and find the one that works for you specifically. 

6. You can always tell when you’re stressed

Do you ever give yourself a full-body scan and pay attention to where you experience stress in your body and how intense it is? Most people don’t bother analyzing their stress levels because they see it as something straightforward: you either feel on edge or you don’t. However, things aren’t this simple and it’s common to experience stress and not even realize it. 

For example, people who deal with prolonged but not acute stress might not notice a change in their mood but start getting unexplained pains, experience concentration problems or get sick more easily. If you have new symptoms that can’t be tied to any other diagnosis, stress is likely to be the culprit. 

7. You should start worrying about stress only when it gets bad

The longer you wait to deal with your worries, the more it escalates and the more difficult it gets to manage in the long run. While you’ll experience very few symptoms at first, you might end up feeling overwhelmed in the future. It’s best to treat every symptom as a warning sign and not delay seeking help because the consequences might be costly. 

For example, minor stress can be managed with lifestyle changes but if you ignore the problem, you might find yourself unable to work, lose your job as a result, neglect your relationships, and develop physical symptoms. Don’t wait until you can no longer cope and take care of your health as soon as you notice that something’s wrong. 

8. Sleeping well and eating right is all you need to reduce stress

A healthy lifestyle isn’t enough to cope with stress because it doesn’t get to the root of the problem. Eating well might help you improve your mood and getting the required amount of sleep will increase your focus but while these kinds of positive changes in your lifestyle are beneficial, you should also consider the source of your stress, not just treat the symptoms. 

For example, if work overwhelms you, it might be because you’re afraid of failure or don’t think you’re good enough. In that case, you’ll need to improve your self-esteem and reduce a tendency towards perfectionism. An important part of stress management isn’t just doing relaxing activities but also finding out where it’s coming from and working on correcting the problem.  

9. Stress management techniques aim to eliminate stress from your life

Contrary to what some people might think, avoiding everything that might cause you stress isn’t the goal here, not to mention that it’s not possible. If you try to avoid stress, you’ll never progress and you’ll be stuck in the same place in life. 

For example, you’d no longer attend job interviews, you’d stop going on dates and never take risks to achieve your goals. Learning how to manage it can help you become more resilient and facing a challenge helps you grow. 

10. Stress is just a reaction to what’s happening around us

A lot of people believe that stress is a natural reaction to what’s happening in their lives, which is true to some extent but also implies that we have little control over how we approach to stress. It is mostly a product of our thoughts. For example, consider the way people with social anxiety and those without it approach social situations and how their experiences might differ. 

The first group might feel stressed at the thought of meeting new people because they imagine worst-case scenarios while the second won’t think twice about it. Understanding this is important because it reminds you that modifying the way you think about stressful situations can help you change the way you react to them. 

11. Positive events don’t cause stress

Have you ever felt excited but worried at the same time? If you care about something and want to do it well, it’s natural to feel stressed even if the event or experience is positive. For example, findings from a study that looked at brides’ stress indicate that women who are engaged and dealing with wedding planning are more likely to be stressed. [3] 

While your wedding is supposed to be the happiest day of your life but very often comes with heightened levels of stress. Similarly, the main purpose of traveling is to go on a holiday but packing and planning might be stressful. 

12. Stress causes cancer

While prolonged stress can put you more at risk of developing certain health issues, it doesn’t directly cause them. Often, people turn to harmful coping skills as a result of stress, such as smoking or unhealthy eating, that might all contribute to developing cancer in the future. Believing that stress can cause cancer can only add to your distress. Instead of worrying about potential consequences, focus on what you can do to do better manage it. 

13. Stress is a mental health issue

While it can be debilitating, it’s not classified as a mental health issue or a disease. However, chronic stress is commonly associated with mental health problems such as anxiety and depression and puts you more at risk of developing them. Therefore, it’s important to seek help once you feel like things are getting out of control.

References:

[1] https://geekhealthjournal.com/stress-statistics/
[2]https://www.sciencedirect.com/science/article/abs/pii/S0306452214005387?via%3Dihub
[3] https://www.proquest.com/openview/c99993662fdb216ca2ce0c325834b8e3/1?pq-origsite=gscholar&cbl=18750&diss=y

How Spending More Time on Self-Care Can Make You Feel Better Overall

There are many ways to take care of yourself. Here are a few strategies that can help you improve your mental, physical, and emotional health.

Self-care is an important aspect of personal development. It’s always important to have time for yourself, even if it’s just 10 minutes a day. You can use that time for tasks like meditating, reading, or going for a walk. Just remember to take care of yourself so you can take care of others.

It can certainly feel like self-care is not easy to do on a regular basis, especially when you are stressed out, but the benefits it provides are worth the effort.

50 Tips to Feel Better About Yourself with These Small Changes

These fifty tips are not going to make you feel a big difference in your life immediately. But they will help you feel more confident and at peace with yourself.

1. Make sure you get enough sleep every night so you can think clearly and function well throughout the day. 

What do you do when you don't get enough sleep every night? You feel tired, unfocused, and irritable. You make mistakes. And you're not just making mistakes at work - your health is suffering too. Ensuring you get at least seven hours a sleep per night will help you function well throughout the day. 

2. Take the time for yourself and do things that make you happy.

The opportunity to spend time on yourself can be tough when you have a busy schedule. It's important to take the time needed for yourself and do things that make you happy. After all, self-care is vital for the health of your mind and body.

3. Take a break from social media and other online distractions.

Social media is a vital part of modern life. People use it to make connections, stay informed, and share information. But sometimes we need to take a break--just for an hour or so--from the hustle and bustle of our social lives. It can be overwhelming.

4. Schedule in some time for pampering yourself—whether it be a spa day, taking a walk with friends, or just taking an hour to go through your makeup case, this is important for self-care.

It's important to pamper yourself every now and then. Self-care is essential for a happy, healthy lifestyle. Many people make time for this by scheduling in a spa day or going on walks with friends. But if you don't have much time to dedicate, there are many ways to pamper yourself without the need for an appointment. You can do it by taking an hour to go

5. Take care of your skin such as cleansing, moisturizing, exfoliating, and protecting it with sunscreen.

A healthy, glowing face is essential to maintaining a good overall look. Skin care is not just limited to cleansing and moisturizing, though. There are also many other steps you can take to protect your skin such as exfoliating and using sunscreen. You can also use makeup such as foundation, eyeliner, mascara, eyeshadow, and blush  if that helps you feel good. When you take care of your skin you are taking care of your body and that is a form of self-care. If you enjoy putting on makeup, that is also another form of self-care.

Skin care is an essential part of any beauty routine, especially since it's so easy to damage your skin with sun exposure. When you're not wearing sunscreen, these common beauty mistakes can lead to dark spots, redness, and blemishes on a daily basis. To take care of your skin and make sure you're protecting it from damaging UV rays, use a gentle cleanser, moisturize twice a day.

6. Don't compare yourself to others.

Our society is fueled by constantly comparing ourselves to others. We like to compare our fitness level and income, relationships, etc. It's natural for us but not always the best thing for us. Accepting who you are will improve your mental health.

7. Eat well to maximize your performance.

When you eat well, you'll feel better and perform better. Whether you're training for a marathon or working on a complex project, eating healthy is key to your success.

8. Be active - whether it is taking up a new hobby, going for a brisk walk, or hopping on the bike for 20 minutes. Make it a point to get some type of physical exercise daily.

9.  Spend time with family and friends to decompress and destress.

Due to the modern world, we live in, it can be difficult to find time for ourselves. This is why it is important to make time for both pure and productive activities- sometimes this means spending time with family and friends. Spending time with people who are not in your immediate circle will help you recognize what truly matters.

10.  Self-care is a term that is often used interchangeably with mental health. But it also refers to the act of taking good care of yourself for your own sake. It involves activities such as exercise, meditation, and healthy eating.

The importance of self-care has been widely acknowledged in today's society. With increased work-life balance and the rise of technology, it becomes harder for people to take good care of themselves physically and mentally. This can lead to anxiety, depression, burnout, and other mental health issues that are more common in today's world.

So, what can we do? Well, we can start by looking into how we can improve our self-care routine through things like meditation or mindfulness exercises. And when you're feeling overwhelmed or need a break from work - try looking at something funny and interesting.

11.  Make sure you are drinking enough water every day. Water helps flush out toxins in your body and keeps your skin hydrated. It also keeps you healthy by helping your body fight off infections and diseases. It's recommended that you drink at least eight cups of water every day.

12.  Get up and stretch every hour. As we spend more time sitting at our desks, it has become increasingly important for us to get up and stretch every hour. If a person is not getting up and moving around then the muscles in their back and neck will begin to tighten. This can lead to discomfort, pain, and even potential injury.

13.  Establish boundaries at home and at work. Boundaries are important. It is vital to have clear, communicated boundaries at the home and workplace for many reasons. For example, if one person has a boss who is late morning and another has a boss who leaves early in the afternoon, it can make life much easier to establish what time people are expected to be in each day as well as when they can expect meetings/work calls/etc. 

14.  Get outside in nature to improve your mindset.

Although it is not always possible to get outside in nature, there are ways that you can still experience the benefits of nature and improve your mindset. Whether you are looking for ways to de-stress during the week, or want to reconnect with yourself, getting outside has many health benefits. If you’re stuck indoors, then downloading an app of the ocean’s waves crashing on the beach can help you feel better and decompress.

15.  Maintain healthy social relationships.

Today, people are living busier lives. Most of us have jobs that require long hours, and most of us don't even get a lunch break. So, it's easy for relationships to fall by the wayside--something that can be very damaging to our mental and physical well-being. How do you maintain healthy relationships in such a busy world? Make the relationships in your life a priority.

16.  Keep yourself engaged with activities you love.

When you love what you do, it's easy to stay motivated and engaged with your day-to-day activities. That's why people who find their work meaningful and satisfying are more likely to stay in the workforce for a long time.

17.  Learn how to replace bad habits with good ones.

We all have bad habits that we struggle with daily. These bad habits can be difficult to break because they’re so ingrained in our daily routines. Sometimes it takes a while to change and sometimes it doesn’t work at all. However, there are some ways you can replace your bad habits with new, healthier ones without having to put a lot of effort.

18.  Embrace alone time and make time for solitude.

Becoming a self-aware person means learning to make time for yourself. Whether it's an hour of reading, a walk in the park, or a trip out to your favorite coffee shop, be sure to set aside some time for you on a regular basis.

19.  Plan for setbacks but know how to navigate challenges.

Life is full of challenges that may make it seem like you're stuck. But with a plan and a positive attitude, you can get through them no matter what happens.

20.  Learn how to be resilient in the face of adversity.

It's hard to be resilient in the face of adversity. It takes a lot of practice, and it takes conscious effort to learn how to be more positive and less negative. Often, these setbacks are due to external factors such as bad luck and a lack of preparation. However, the key to success is being able to overcome these setbacks and continue forward.

21.  Always listen to your body. If something doesn’t seem right, take a break, or see a doctor.  

The body is your most important tool. It allows you to live, move, and function in this world. It's always listening, and it's always trying to tell you something. Listen to your body so that you can stay healthy and live a long life.

22.  Learn how to breathe during times of high stress.

Breathing is a universal and important skill that can help soothe the mind and body as well as help us stay grounded and avoid hyperventilating. It's often difficult to control our breathing when we're in a state of high stress, but there are some simple techniques that you can practice taking your breath back. Here is one exercise:

- Breathing in through the nose for a count of four, hold for five seconds

- Breathe in through the mouth for a count of four, hold for five seconds

- Inhale deeply and exhale slowly through the mouth or nose

23.  Start your day off with gratitude and a positive mindset.

Many people go to bed on the wrong side of the bed and wake up with a negative outlook on life. However, by starting your day off with gratitude and a positive mindset, you can start your day out right. Gratitude is a feeling that is felt when one appreciates what they have in life. It is important to appreciate our blessings because it helps us embrace the world around us.

24.  Show appreciation for everyone around you.

In this day and age, we are too quick to judge. We expect people to be perfect, but we forget that everyone is just human. It is important that we remember to put others before ourselves and appreciate the people in our lives for who they are today, not who they were yesterday.

25.  Be self-aware and pay attention to your surroundings.

There are so many people walking around the city. Most of them are looking down at their phones, texting, or scrolling through Instagram. Some may be trying to start conversations with strangers, but most won't even give you a second look. You have to be mindful of your surroundings and pay attention to what's going on around you because you never know when something important is going to happen.

26.  Use a journal to track your thoughts and moods throughout the day.

Journaling is a great way to reflect on your day and pay attention to the emotions and events that are happening in your life. It can help you gain more clarity about what's going on in your body, mind, and soul. Journaling is an excellent way to change negative thoughts into positive ones.

27.  Work on reframing negative thoughts into positive ones.

Negative thoughts can be difficult to control but focusing on the positive can help you feel more optimistic. Loving yourself is a vital step in recovery and happiness. Let's focus on how we can create happier and healthier minds!

28.  Ask for help and support when you need it.

When someone is feeling overwhelmed or even depressed, it is important to ask for help. Not only will others be supportive, but they will also help you through the difficult time. This is especially true when you are asking for help from a close friend or family member.

29.  Focus on developing on your strengths to improve your self-confidence and self-esteem.

Self-confidence is a key factor in achieving success. It allows people to take risks, pursue their dreams and live up to their full potential. When you are confident about who you are, your confidence will shine through in all aspects of your life, including work.

30.  Practice self-compassion to feel better.

Self-compassion allows you to move beyond the painful moments of life with a more open, compassionate, and accepting perspective. Self-compassion helps you not only feel better about yourself, but also allows you to shift your thoughts away from your ego and into a more positive zone.

31.  Start writing as a way to improve your mental health and wellness.

Writing is a skill that can be learned and developed into a lifelong habit. Whether it's your day job or hobby, writing on a daily basis can help you stay in shape as a writer. Writing is not just a nice-to-have, it's an absolute must if you want to thrive in this world.

32.  Create and stick a routine every day.

Routine is crucial for productivity and your mental health; a daily routine helps with consistency in the day and creates a sense of order. By having a routine, you have a set time to work on your tasks every day.

33.  Be honest and open with everyone around you.

When you're honest and open with everyone around you, you'll be able to build deeper relationships and have a more fulfilling life. Being open with others will also increase your chances of success because it will make it easier for people to trust you.

34.  Set daily affirmations and say them out loud every day.

Set your daily affirmations for the day. Make sure to say them out loud so you can fully internalize them and center yourself before going to bed each night. By doing this, you will be able to manifest what you want in life and live a more positive, happy life. Here are a few daily affirmation examples.

1.     "I appreciate the people who make my life easier."

2.     "I am grateful for all the opportunities I have."

3.     "I am brave enough to try new things."

4.     I am __________ today, I am __________ every day, and I will always be __________!

5.     I am confident in my abilities, I am proud of myself, and I always give my best effort!

35.  Remove yourself from toxic people and toxic situations to protect your mental health and overall wellness.

Toxic people and toxic situations are extremely damaging to your mental health and overall wellness. Social media is rife with these situations that can be hard to avoid. One way to get out of these toxic scenarios is by removing yourself from the situation, or at least minimizing your exposure.

36.  Take time to smile and laugh to alleviate stress and anxiety.

Many of us can be faced with the task of living in the present and not worrying about the past or future. However, it is important to remember that we are not always in control of our thoughts. There are times when we will experience anxiety and stress that can only be alleviated by taking a moment to smile and laugh.

37.  Get on a sleep schedule you follow every day.

There are many benefits to following a sleep schedule. It can help you to wake up at the same time every day, it can help improve your mood, and it can help you to be more productive.

38.  Design a vision board to help make your dreams come to life.

A vision board can help you make your dreams come true by visualizing what you want and are working towards. Design a vision board that incorporates your personal style and is tailored to your goals.

39.  Surround yourself with happy and positive people to help improve your mental health and overall well-being.

You have the power to surround yourself with people who make you feel good, and in turn, you'll feel good. It's really that simple.

40.  Find an accountability partner to help you stay the course.

Many people find it hard to stay on track with their diet, exercise, or other self-improvement goals. It can be difficult to motivate yourself to keep up the good work and make progress when you're having a bad day. This is where an accountability partner comes in handy. Someone like a family member or friend will help you stay focused.

41.  Make it a point to keep learning and evolving as a person.

Making it a point to keep learning and evolving as a person is important. Whether you're trying to update your skills, you want to learn something new or you're just curious about your field, the following are some ways that you can continuously learn.

42.  Turn the devices off after 6pm to recharge and disconnect from technology.

We tend to stay connected to technology for hours on end, but this can be a detriment to our health and well-being. The good news is that we don't need to remain plugged in all the time. Turning off your devices after 6pm has a number of benefits including saving energy and increasing sleep quality.

43.  Declutter your mind to make room for mental clarity.

Decluttering your mind is a process that can help you achieve mental clarity, as well as reduce stress and anxiety. The simplest way to cleanse your mind is to plan out your day in advance. Brainstorm a list of what you need to do for the day and prioritize accordingly.

44.  Throw out the old in your closet and make room for the new.

When it comes to deciding what to keep in your closet, it is important to remember that clothes are meant to change with the seasons. In order for you to make room for the new, you need to toss out the old. You'll be able to feel good about yourself knowing that you're getting rid of old things and making room for new things.

45.  To clear your head, do a brain dump. This will help you get organized.

Brain dumps are a good way to get your thoughts out of your head and onto paper. This helps you to process and organize your thoughts into sentences, paragraphs, and even chapters. Brain dumps also help you to take stock of what is going on in your life.

46.  Watch an uplifting video or listen to an inspiring podcast.

Listening to inspirational podcasts is a way of life for some people. People who need a boost of motivation or inspiration often listen to these podcasts at work, home, or during their commute. Some of the most popular topics are health and wellness, happiness, personal development, and self-improvement.

47.  Buy yourself something that you want.

Spending money on yourself is a great way to treat yourself and make sure you get the things you need. However, many people feel guilty that they don't earn enough to be able to buy themselves something nice. If you want something specific, such as material goods or travel, then it might be worth it for you to go out and save up so you can afford it.

48.  Take a vacation or a staycation.

If you're planning a vacation, but don't want to miss out on work, below are some of the tasks you might consider:

o   Let your coworkers know you’re going to be away and ask them to cover your responsibilities while you’re away.

o   Make yourself available for emergencies.

49.  There are many reasons to be overwhelmed and bogged down by the details that we take on. Sometimes these details can be very important and necessary, but other times they can just slow us down, exhaust us, or even harm our progress. Learning how to cut through all of these unnecessary details is a skill that any entrepreneur can build on.

50.  Give yourself a break if you fail at doing something. Look at it as a lesson. It is important to take time off when you need it. It helps you recharge, gain perspective, and see things in a different light. If you have failed at something, don't beat yourself up over it. Look at it as a learning experience and use that lesson to help propel your career forward.

What are some easy ways you can do at home to improve your mood? Here is a List of Simple Techniques and Tricks that Will Change Your Day for the Better!

There are a lot of things that you can do to improve your mood. These techniques and tricks will help you to feel better about yourself and your life.

Some of the easy techniques that you can try at home include:

Learn how to start meditating.

Meditation is a practice that has been around for at least 5000 years. It focuses on breathing, being present and connecting with the self. This practice can help you be more mindful, relax, manage stress, and improve your overall health.

Start taking up yoga to destress.

Yoga has many benefits. It can relieve stress and anxiety, improve your sleep quality, and even help you lose weight. There are many different types of yoga that can be practiced by people of all ages and backgrounds. Yoga practices such as Hatha Yoga will give you a deep relaxation in less than 30 minutes.

Alleviate stress with running or cycling.

Running is one of the most popular exercises in the world. It is a low-intensity, full-body exercise. With various benefits such as strengthening muscles, improving mood, and creating more energy in your day, runners don't have to worry about getting bored if they run for 30 minutes every day. Cycling is another exercise that many people can enjoy. It requires skill, balance, and coordination which makes it challenging yet fun.

How to Manage Anxiety in Social Situations

While some people are social butterflies, others find interactions nerve-wracking. However, it’s never too late to improve your social skills and become a people person. Learning how to manage your anxiety in social situations will help you enjoy your life more and open the doors to more friendships and professional opportunities.
Here are a few tips that can help you overcome social anxiety:

1. Master stress-management techniques

The best way to manage anxiety regardless of what social situation you’re dealing with is to regularly practice stress-management techniques. You’ll benefit from this approach the most if you combine two or more methods. For example, one of the most popular techniques is mindful breathing. To give it a go, put your hand on your belly and the other hand on your chest, then inhale through your nose so that your belly pushes your hand out. Exhale through pursed lips and repeat the whole process. Alternatively, you can try to remember to breathe in through your nose and breathe out through your mouth whenever you feel stressed.

Another effective relaxation technique is visualizing yourself in your happy place. All you must do is think of a place that is soothing; it can be an actual place or an imaginary world where your worries don’t exist. At the same time, try to engage all your senses and focus on what you can see, hear, touch, smell, and taste. Once you’ve gotten the hang of it, you can combine it with breathing techniques.  

2. Understand your fear

If the prospect of engaging in social interactions fills you with dread, you aren’t alone. Many people struggle with social anxiety to some degree; however, everyone’s experience is different. Some might simply feel nervous when meeting new people, others might get sick just at the thought of going to a social event and avoid leaving the house. But whichever category you fall into, you should start by understanding the way your fear works. 

First, think about the last time social interaction made you feel anxious and try to write down all other emotions you experienced such as fear, shame and so on. Then try to pair the emotions with thoughts, bodily sensations, and behaviors. For example, you might have been nervous at a party and your inability to interact with strangers made you feel helpless, evoked negative thoughts about yourself and caused you to sweat. Eventually, you decided to stay in the corner and not talk to anyone. Getting to know your fear will give you more clarity on how to approach it and eventually overcome it.  

3. Practice social interactions to help keep social anxiety at an arm’s length

It might not be what you want to hear but exposure is important. If you want to get good at something, you must practice it a lot, just like you would if you wanted to master a new language. Being social is a skill and while you might need more time to get there than other people, you can learn it.

So how can you get out of your comfort zone? You don’t have to force yourself to chat with strangers straight away or have conversations you don’t want to have. You can start small and give yourself a daily challenge. For example, you could make it your goal to smile at strangers when you’re out and about, then progress onto asking shop assistants how their day is going, initiating social meetings, and showing up to social events. This might seem terrifying to you now but the more you practice, the easier it will get. 

After every exposure, it’s important to reflect on it. Once you’ve completed a challenge, ask yourself, was it as bad as I thought? How did that experience compare to what I think was going to happen? What did I learn from it? For example, the more you interact with people, the more you’ll realize that people aren’t as harsh on you as you are on yourself and that seeing someone smile back at you might put you in a good mood. And even if you happen to do something embarrassing, remember that it all of us do at some point. 

4. Ask your friends for support

As you gradually learn how to get out of your comfort zone, it’s sometimes a good idea to reach out for support. For example, if you want to go to a party, you can ask your friends to go with you. However, it’s important to remember not to rely on this kind of aid too much because it might result in increased anxiety when you’re on your own and prevent you from directly testing your fears which is essential to overcoming social anxiety. Your friends should encourage you to get out of your shell, not speak for you or do things for you. 

5. Become a good listener

People who experience anxiety in social situations are focused on the way other people view them and how their bodies react (for example, you might experience trembling voice, sweating or stomachache), often failing to connect with the other person. So, if you want to distract yourself from feeling anxious and become a better conversationalist in general, you should make practice being a good listener. A good listener is someone who pays attention to what the other person is telling you about but also empathizes with it. Remember to visualize everything the other person is saying and respond with nonverbal cues, which can be as simple as nodding. 

6. Try positive affirmations

Imagine that you’re feeling disappointed because you’ve just failed an exam. If you’re not an optimistic person, your inner voice might tell you that you’re stupid and you’ll get nowhere in life. And the more thoughts like that arise in your mind, the worse you’ll feel. As you can see, your thoughts can influence your mood and your mood can influence your thoughts. Knowing this, you can manipulate the way you feel and improve your confidence by learning how to adopt a more positive mindset.  

The simplest way to become more positive and self-confident is by practicing positive affirmations. All you need is to stand in front of the mirror every day and repeat motivational statements to yourself for a few minutes. It doesn’t even matter if they’re true or not because the more you repeat them, the more you’ll start believing them and a change of behavior will follow. For example, you can tell yourself that you’re self-confident, friendly, and sociable and that people like you. Additionally, try to visualize whatever you say to really influence your thoughts.  

7. Try a guided meditation

Nowadays guided meditations are popular as they allow you to improve a lot of issues by simply listening to a voice and following simple steps. And, of course, it means you can find plenty of resources to help you deal with social anxiety. One of the most popular ones is social anxiety hypnosis by Michael Sealey that you can find on YouTube. As you can see in the comments, a lot of people swear by it and say that it helped them make a tremendous change in their lives. 

8. Pay attention to your thoughts

You might think, but wait, aren’t you supposed to silence the inner voice that’s telling you that you’ll make a fool out of yourself? The problem is that ignoring the issue won’t help you progress. Additionally, your thoughts might already be so automatic that you might not even realize you’re experiencing them and so can’t really change them.  

Whenever you feel anxious, try to pay attention to what thoughts accompany this feeling. For example, you might engage in self-deprecation: “I’m boring and nobody likes me” or catastrophize, “I’m feeling anxious, so I’ll probably fail this interview.” For every negative thought that arises in your mind, you should come up with a more realistic statement. For example, you can tell yourself, “I’ve been anxious many times before and that didn’t stop me” and that people will worry more about how they come across to others than whether they like you or not.  

Believe it or not, you’re your worst critic and people see you in a more positive light than you think. This phenomenon is known as the ‘liking gap’ and it’s supported by research. For example, in the study published in Psychological Science Journal participants were invited to have 5-minutes conversations with each other followed by ranking how much they liked their conversation partner and how much they thought their partner liked them. Most participants underestimated the impression they made on others which shows that people don’t judge you as harshly as you judge yourself. [1]  

Changing your thoughts doesn’t happen over time and takes a lot of practice. It’s recommended that you first learn how to be more mindful to become more self-aware of your mental state. You can check out our last article that explores what mindfulness is in-depth, but the general idea is to become aware of your surroundings. You can practice it by fully focusing on what you’re doing in each moment instead of letting your mind wander. 

9. Become your own cheerleader

Struggling with social anxiety can be very isolating as people who feel comfortable in social situations don’t understand how challenging they are to you. Even if your friends are supportive, they’ll never fully comprehend what it feels like to fail to navigate something you’re expected to be good at. Therefore, you should remember to be your own cheerleader and congratulate yourself on every effort. Did you smile at a stranger? Tell yourself that you did well. Did you manage to start a conversation? Treat yourself to your favorite food. 

You can also keep a journal in which you document every successful interaction and even the smallest improvement. Whenever you feel like you aren’t advancing enough or face an obstacle, you can read through your past entries and see how far you’ve come. This kind of positive reinforcement will encourage you to keep going and consequently boost your self-esteem. The better you feel about yourself, the less likely you are to struggle with self-deprecating thoughts and anxiety.

10. Think of creative ways to boost your confidence and manage social anxiety  

If it works, it doesn’t matter what it takes to get there. This doesn’t mean you should use alcohol or drugs to manage your anxiety but there are plenty of creative techniques you can use to become more confident. For example, a lot of people benefit from watching a TV show with a strong lead and drawing inspiration from their behavior. You don’t have to transform into a completely different person, but it helps to adopt some of the mannerisms and then imagine yourself that you’re the character whenever you have to interact socially.

Another thing that can help is listening to motivational music. If imagining yourself as a TV character doesn’t work, why not visualize yourself acting confident? Before any upcoming social event, play the chosen song and do your best to picture yourself nailing all social interactions. Combine it with positive affirmations for more effect. 

And if you enjoy a challenge, you could always sign up for acting classes. This is a huge step out of your comfort zone but can serve as a ‘shock therapy’ and help you get over the fear faster.  

11. Consider therapy to help manage your social anxiety

In many people’s cases, social anxiety is a result of certain personality traits and traumatic childhood experiences so professional help might be necessary to appropriately address the problem. Cognitive Behavioral Therapy (CBT) is the best treatment option for people who struggle with social situations as it involves making changes to your thought process and emotions attached to specific situations to eventually modify your behavior.

CBT recognizes that negative self-talk can lead to avoidance behaviors and gradually introduces you to anxiety-inducing situations. Even if you’re having success with some of the tips mentioned in this article, professional treatment is always a good idea. 

References:

[1] The Liking Gap in Conversations: Do People Like Us More Than We Think? - Erica J. Boothby, Gus Cooney, Gillian M. Sandstrom, Margaret S. Clark, 2018 (sagepub.com)