5 Tips for Practicing Summer Self-Care

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With long, sunny days and more flexible schedules, summertime can mean less stress and more time to practice self-care. While that sounds great—and it is—changes in routine, extra distractions, and pressure to always be on the go can also bring some unforeseen challenges. Perhaps you might find that you’re overextending yourself, sacrificing alone time, or putting your regular self-care routine on the back-burner. These things can start happening without you even realizing they are, opening the door to flare-ups in physical and mental health issues. In this article, I share five tips for practicing summer self-care so you can enjoy the warmer months without sacrificing your well-being.

1. Maintain a consistent sleeping schedule

Sleep and mental health go hand-in-hand. It’s well known that mental health conditions like depression and anxiety can cause sleep problems. What’s not as well known is the fact that sleep disturbances can play a significant role in the development and exacerbation of mental health problems. That’s why it’s important to continue prioritizing sleep throughout the summer and try your best to maintain a consistent sleep schedule. For example, plan to be in bed by 11 pm every night and up by 8 am. Find what works for you and try to stick to it! 2. Regularly check in with yourself

With the nice weather and abundance of activities and distractions, summer can cause you to fall out of touch with your feelings. To ensure you’re paying attention to your emotions, find time, ideally every day, to check in with yourself for ten to 20 minutes or so. You can do this by writing down your thoughts and emotions in a journal, sitting in meditation, or openly talking to someone you trust about how you’re feeling. If you realize that something is bothering you or that something isn’t working well for you, make a plan to address it as soon as you can. 3. Set boundaries to avoid over-commitment

Just as summer can be a season of self-care, it can also be a season of over-commitment and burnout. Between BBQs, parties, drinks with friends, vacations, outdoor activities, and your children’s busy summer schedule, it’s easy to spread yourself too thin. Just like any time of year, it’s important to set boundaries. This could include choosing specific days you’ll leave open, setting a maximum number of activities you’ll say yes to per day/week, or simply turning down invitations when you feel like you need rest or alone time. Remember, it’s okay to say no!

4. Spend time outside

Summertime is made for spending time outdoors. Not only is being in the fresh air and sunshine fun, but it can do a world of good for your mental health. Some ideas include going on a hike, going to the beach, playing outside with your dog or kids, watching a sunset, reading a book outside, gardening, having a picnic, or swimming in a lake.

5. Give yourself a break

When I say “give yourself a break,” I mean that in more ways than one. Firstly, give your body and mind a break by allowing yourself to truly kick back, rest, and recuperate. Secondly, give yourself a break by not being so hard on yourself. Cut yourself some slack if you skip doing laundry in lieu of taking a nap or have to back out of a commitment with a friend. Your laundry and friend aren’t going anywhere, so be easy and kind with yourself if things don’t happen exactly as you planned. Make this summer a season of self-care

Even small changes, like the ones discussed in this article, can lead to big improvements in your mood and well-being. Enjoy your summer, but don’t forget to take care of yourself along the way.

The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of mental healthcare, wellness and nutrition. It is not intended to provide or be a substitute for professional mental health advice, diagnosis or treatment. It is not a substitute for a relationship with a licensed mental health practitioner. Always seek the advice of your therapist, physician or other licensed mental health professional with any questions you may have regarding a mental health condition or treatment and before undertaking a new health care regimen, and never disregard professional mental health advice or delay in seeking it because of something you have read on this page.

References:

https://bmjopen.bmj.com/content/7/9/e016873

https://www.apa.org/monitor/2020/04/nurtured-nature

4 Self-Care Tips for Female Entrepreneurs

Entrepreneurship is a life filled with thrill, reward, and success, but also constant change, uncertainty, and steep learning curves. While you might feel compelled to give your business all the energy and resources you have, especially in the beginning stages, it’s crucial to take time for yourself, too. In fact, self-care ought to be just as important as learning how to set up a killer email campaign. Your well-being and business depend on it! In this article, I’m going to share four tips for practicing self-care as a female entrepreneur so you can remain healthy, happy, and productive as you continue to build your empire.

1. Plan ahead

A very helpful technique for creating balance is to write out a weekly to-do list. Take some time each week to sit down and plan out what work tasks you’ll complete each day. Be sure not to overschedule yourself. Rather, give yourself a moderate amount of daily work that will still allow for free time. Having a schedule as a guideline can help you relax in knowing that as long as you complete what you scheduled, the rest of the day is yours to do with as you please. Unplanned things might come up throughout the week and you might need to move some things around here and there, but trust me, having a laid-out plan acts as a soothing balm for a busy mind.

2. Outsource some of your tasks

As a female entrepreneur, you have to wear what seems like a gazillion hats and juggle a million responsibilities. When possible, you might want to consider outsourcing some of your tasks. With outsourcing, you can hire freelancers or virtual assistants to complete certain tasks for you, allowing you more free time to decompress without feeling like you’re not accomplishing what you need to.

3. Don’t be afraid to unplug

Studies repeatedly show that excessive smartphone use is linked to increased mental health issues like depression and anxiety. That’s why it can be extremely helpful to unplug completely when your workday is done. That means shutting your laptop down, not checking your email, staying off social media, and not answering work-related calls. Working longer hours doesn’t always mean you’ll be more productive or successful. In fact, always being “on” can lead to stress, anxiety, depression, and burnout. That’s why it’s crucial to put your work away each day and allow yourself time to relax and spend time with your loved ones.

4. Celebrate your accomplishments

Female entrepreneurs can often be too hard on themselves or feel like they need to prove themselves and conquer their goals quickly. While it’s great to have goals, wanting to have a successful business right away can generate a lot of stress and cause you to forget to celebrate your accomplishments. Be sure to acknowledge your wins, no matter how big or small. Whether more people signed up for your email list or you published a course that you’ve been working on for months, take a moment to relish in your accomplishment. After all, success is just a series of small wins.

Prioritizing yourself has a positive ripple effect

Whether it’s socializing with friends and family, exercising, or relaxing on the couch with your favorite snack and Netflix show, making time for yourself is crucial not only for your well-being, but also for the success of your business. Don’t forget to pencil in adequate time to relax and have fun—your body, mind, and business will thank you!

The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of mental healthcare, wellness and nutrition. It is not intended to provide or be a substitute for professional mental health advice, diagnosis or treatment. It is not a substitute for a relationship with a licensed mental health practitioner. Always seek the advice of your therapist, physician or other licensed mental health professional with any questions you may have regarding a mental health condition or treatment and before undertaking a new health care regimen, and never disregard professional mental health advice or delay in seeking it because of something you have read on this page.

References:

https://news.illinois.edu/view/6367/334240

https://www.sciencedirect.com/science/article/abs/pii/S0747563215303332

5 Tips for Staying Mentally Healthy at Work

A lot of workplace wellness tips focus on the importance of physical health, and while that’s undeniably crucial, taking care of your mental health is just as important. There are many work-related factors that may contribute to mental health issues among employees. These may include:

• A heavy workload

• Poor support from management and colleagues

• Long hours with insufficient breaks

• Job insecurity

• Workplace discrimination or bullying

• Unrealistic targets or deadlines

• Issues with coworkers

• Dissatisfying or mundane tasks

• Commuting

With all of these potential factors in the mix, it’s not hard to see why work is a source of stress for many people. In fact, one in four Americans say work is a major source of anxiety. So, what can you do to reduce the impact of workplace stress? Here are five tips for staying mentally healthy at work.

1. Take regular breaks for fresh air and movement

For many people, sitting at a desk in front of a computer for hours at a time is part of the job. Studies show that sitting for longer than six hours a day at work not only carries a physical toll, but may also increase the risk of mental health issues, such as anxiety and depression.

To counter these effects, take regular breaks to get up, step outside, and take a lap around the building or do a few stretches. Use part of your lunch break to take a walk or do some type of physical movement, preferably outdoors. Physically getting away from your workspace and breathing in the fresh air, even if it’s just for ten minutes, can give you a mental break, soothe your nerves, and refresh your body and mind.

2. Take time to plan and organize

Is your work desk covered with Post-It notes, assignments, days-old wrappers, or papers that you need to file? Being disorganized can add to stress levels, which can make your workload seem even more overwhelming. Studies show that the more clutter you can see, the more easily you’ll find yourself distracted and overwhelmed. That’s why it’s important to take a few minutes each morning to organize your workspace and plan out your work for the day. Use this time to file papers, dispose of notes and other things you don’t need anymore, declutter your workspace, and make a prioritized to-do list for the day.

3. Eat healthy and stay hydrated

While it can be tempting to grab quick, unhealthy snacks and fast foods when you’re busy at work, this is not beneficial for your physical or mental health. Caffeine, sugar, and junky foods may provide a temporary boost of energy, but this quickly wears off, leading to a “crash” that can make you feel tired and on edge. Instead, aim to keep your blood sugar balanced by eating slow-release carbohydrates such as brown rice, whole grain bread, and fresh fruit and veggies.

Oh, and don’t forget water! There’s evidence that dehydration can increase anxiety and stress levels. Taking a quick trip to the kitchen for a healthy snack or glass of water is a great excuse to stretch your legs and get away from your desk for a few minutes.

4. Practice meditation

If you think meditation is New-Age nonsense, think again. Meditation has been scientifically proven to reduce stress and improve memory, focus, and decision-making skills. You don’t need to spend hours meditating to benefit, either. Practicing for just a few minutes a day at home, at your desk, or while on a break can make a big difference. Apps such as Calm and Headspace can help get you started.

5. Ask for help if you need it

If you have too much on your plate, there’s no shame in asking for help. Talk with your manager and let him know that your workload is becoming unmanageable. Hopefully, you can come up with a strategy together to reduce your workload to a more manageable level.

If you need help coping more effectively with work stress, don’t hesitate to reach out to the SoundMind Wellness team for guidance and support. We’re here for you and happy to help.

The information, including but not limited to, text, graphics, images and other material contained on this page are for informational purposes only. The purpose of this post is to promote broad consumer understanding and knowledge of various health topics, including but not limited to the benefits of mental healthcare, wellness and nutrition. It is not intended to provide or be a substitute for professional mental health advice, diagnosis or treatment. It is not a substitute for a relationship with a licensed mental health practitioner. Always seek the advice of your therapist, physician or other licensed mental health professional with any questions you may have regarding a mental health condition or treatment and before undertaking a new health care regimen, and never disregard professional mental health advice or delay in seeking it because of something you have read on this page.

References:

https://www.bustle.com/p/9-workplace-mental-health-statistics-that-show-why-this-years-world-mental-health-day-theme-is-so-important-2840292

https://www.sciencedirect.com/science/article/abs/pii/S1755296613000252?via%3Dihub

https://www.jneurosci.org/content/31/2/587

https://www.healthline.com/health/anxiety/dehydration-and-anxiety

https://www.smh.com.au/lifestyle/harvard-neuroscientist-meditation-not-only-reduces-stress-heres-how-it-changes-your-brain-20150611-ghljxl.html