Your Schedule Affects Your Mental Health
If you’re like most adults, you’re feeling overworked and pressed for time. In addition to working long hours, you likely shuttle children back and forth to events, cook dinner, clean, do yard work, and handle other non-negotiable responsibilities every day. You might also find yourself frequently recruited to help friends and family with their needs. All of this activity can leave you drained, depressed, and feeling as though you exist solely to cater to other people. Sound familiar? If so, then keep reading to find out how to tweak your daily schedule to include self-care.
Wake Up Early
Chances are, you probably are not sleeping as much as you should, but we’ll get to that in a moment. If you want to start your day off right, give yourself an extra 10 minutes each morning. If nothing else, this is enough time to grab your morning coffee, have a good stretch, and catch the weather forecast without interruption.
Before you head out for the day, give yourself permission to prioritize exercise. Sure, you spend half your day running errands, sweeping floors, and other chores, but these don’t give your body the kinds of activity it needs. Learn to be okay with dirty dishes and un-hung laundry. Exercise fills your body full of endorphins, which quickly tell stress to hit the road.
Know the Word “No”
You don’t have to be a superhero to everyone. Remind yourself that it is okay to say “no” to requests, and especially when a favour would interfere with your self-care routine.
Go to Bed, Already
Most people are tempted to stay up even when their eyes start to droop. But, according to Reuters, even grown-ups need a regular bedtime. Preferably, you crawl into bed when you can stay there for at least seven hours. Create a sleep hygiene routine, which should include a series of steps that help you prepare for sleep. You might, for example, have a warm bath and then lie in bed while listening to soft music. A dark room and cozy sheets will also help.
There are many simple stress-busting techniques that you can incorporate into your busy schedule. In addition to getting enough sleep and exercise, practising mindfulness and deep breathing can effectively lower your stress levels. Try a few minutes of meditation a day to help you feel more relaxed. If you’re struggling with practising mindfulness and meditation, look around the room and see if you have any clutter. An uncluttered space can help you feel less stressed, so take some time to put your belongings away and toss out anything you don’t need.
Understand That Indulgences Are Sometimes Necessary
Do you enjoy the occasional massage? Prefer a hot-towel shave? Like to get away for a long weekend? These preferences might sound like indulgences but in reality, the things you enjoy can boost your overall mood and help you lower stress. Learn to budget for these and other small splurges; sometimes, catering to your wants is exactly what you need.
If you’ve made changes to your day, including adding exercise and getting enough sleep, and you find that you are still stressed, talk to your local pharmacy about natural supplements that may ease anxiety. Valerian root, B vitamins, gamma-aminobutyric acid (GABA), and theanine are all widely available and may help bring your body and brain back into balance. OneMedical cautions, however, that it’s best to consult with your regular doctor before beginning any new type of supplement or health regimen.
Remember, you only have 24 hours on your clock. Eight of them should be dedicated to sleep. What you do with the rest of your day can either take a toll on or improve your mental and physical well-being. So, use your hours and minutes wisely, and remember to schedule a regular bedtime and other self-care activities.
Now that you’re armed with these self-care tips, you can focus on improving your mental health, which in turn will help you succeed at work. If you’re looking to expand your gym and gain more members, then apply for a business mentoring with Steve at GymHub today!
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