You have work to do, dinner to make, homeschooling to sort, elderly parents to look after, the dog to walk and somewhere in there find time for you. Does this sound familiar?
Women today have more to juggle than their predecessors. The average women works 51 hours, that can break down to 22 hours paid work and up to 29 unpaid such as childcare, household chores etc. Obviously, this is the average and many women have full time jobs outside of the home. Is it no wonder that they can end up overwhelmed and burnout?So how do we show up for everyone else that needs us, whilst still having a bit of time for ourselves and our own sanity. How do we avoid overwhelm & burnout and be happier?
1. It starts with you and your mindset.
Mindset is key to all that goes on in the body mind. “Where the mind goes, the body will follow,” as they say. When we know what our highest values are, then we can prioritise what is important for us; instead of getting carried away trying to do everything for everyone and end up pleasing no-one. Least of all yourself.
A really interesting way to find out what your values are, is to take a look at your bank balance. If you are spending your money on fast food, take away coffees, then you highest priority is probably not health. If you are spending all your time at work and not making any time for those closest to you that you care about, then family may not be the priority you think it is.
Take some time out to write down your top 5 values, such as health, honesty, authenticity, love, joy, accomplishment, recognition, service to others, family, whatever resonates with you. They mean different things to different people. Joy to someone might be reading a book, joy to another might mean playing with the grandkids. Once you have established the 5, then look to see where they show up in your life, or not as the case maybe.
You can’t change what you are not aware of.
2. How do you fuel your body?
Your body is a well oiled machine, give it the nutrients it needs and it will keep going, treat it like a junk yard and, well, you’ll be driving an ‘old banger’! Take the time to plan your meals, it’ll save you time in the long run.
Make easy breakfasts such as Soaked Oats or Smoothies that can be packed full of nutrients such as leafy greens, nuts, nut butters, seeds, berries. Here you have energy from the nut butter, antioxidants from the berries and magnesium and folate, iron from the greens. Magnesium is so important for calming & relaxing the system.
Fill that desk drawer with healthy snacks such as nuts, seeds, protein balls, that way you are not tempted to get that chocolate bar. If you have fruit, such as an apple, combine it with some protein to slow the release of the sugar.
Prep those main meals in advance where possible, so that they only need a little preparation when you get in from work. Batch cook tomato sauces, pasta dishes, soups etc and put in freezer, so you have a ready supply.
3. How do you feed your mind ?
We have to stand guard on what we allow into our minds. Our view of the world is lived through our own perception of it. That can come from our upbringing, the people around us, the news on the TV. Sometimes it can seem like doom and gloom but it’s our perception of it that makes us feel that way. So chose what you let in.
- Avoid watching the news especially before bed
- If people are annoyed or angry, you don’t have to let that emotion in.
- Criticism of you is just someone’s subjective opinion, not necessarily truth
- Listen to uplifting podcasts etc in the car to boost your mood
- Go for a walk, it boosts your immune system and your feel good factor.
- Find 5 mins a day to be grateful. Gratitude is powerful stuff and proven to boost your immune system & your happiness.
- Be kind to yourself and don’t set unrealistic goals that will set you up to fail.
If you feel like you need support in any of these areas, then Wellbeing Coaching is just for you. It can help you unlock those limiting beliefs you developed as a child, but which no longer serve you as an adult. Or you might just need some nutrition advice to support you.
Contact me if you would like to discuss things further and discover how I can help you.