Reclaim Your Wellbeing After Working Too Hard
Reclaim Your Wellbeing
If you feel stuck in a cycle of overworking you can be confident there is a way out. I hope you find these reminders and resources helpful as you implement habits for a healthier, more sustainable and joyful life at work and beyond.
Do you think you are overworking? If you haven’t read the article “Are You Working Too Hard?” take a few minutes to read about the signs that you could be overdoing it. If you are stuck in a cycle of overwork, be confident that there is a way out. I (and more than a few of my clients) have experienced overwork and its consequences, and been able to reinstate habits for a healthier, more sustainable and joyful work life. When I notice I am overworking again I stop and think, “How do I really want to lead my thoughts, feelings and actions?” (see Bryant and Kazan’s definition of self-leadership)(1). I then find it helpful to review reminders such as the ones I share in this article. Here I list some simple actions and include links to relevant resources that can help you as you turn things around. I hope you find these reminders helpful too.
Take Time Out
BE MORE PRESENT - As ‘Beyond Blue’, Australia’s most well-known and visited mental health organisation points out “Mindfulness... asks that within our experiences, we simply pay attention to what is happening in the moment.” (2) Mindfulness, paying attention, or being present is a skill that can be learned and practised. One simple and accessible practice is to pause and pay attention to your breath (3). As you breathe in and out, notice the pace, rhythm and depth of your breath without judging. When you get distracted simply return your attention to your breath. If possible practice this daily for 15 minutes. I love using the breath as a means of grounding, as it’s always with me and I notice a calming effect quickly. My clients find breathing exercises effective for re-centring when they want to shift their focus after a busy day.
TAKE YOUR VACATION TIME - If you have skipped a vacation or two, give yourself permission to have some time away as soon as possible. Think about the sort of locations and activities that really refresh you and tailor your holiday to be truly restorative. Know that your mind, heart, body and business will benefit.
DAILY REST HABITS - Maybe your daily or weekly habits could do with adjusting. Running a business from home, I noticed I needed to create and stick to firm boundaries around work times. Notice what needs to shift for you. If it feels like ‘everything’, that’s ok. Commit to one action or adjustment you can make today. It may be as simple as heading outside for 30 minutes for lunch. As the writer Annie Dillard said “How we spend our days is, of course, how we spend our lives”. Repeat your chosen action tomorrow and the next day and so on and notice the cumulative benefits.
Basic Self-Care
IMPLEMENT GOOD SLEEP HYGIENE - To restore balance we need restorative sleep. To read more about being guided by your body clock, creating a healthy sleep environment and other habits for a good night’s sleep, view the 'Sleep Hygiene' page on the Victoria State Government’s ‘Better Health’ site (4). Getting enough quality sleep will improve your mood, focus and energy levels, supporting you to be more creative and productive.
EAT NOURISHING FOOD - We know we need a pattern of eating well. Government guidelines based on the latest scientific evidence recommend we eat primarily nutrient-dense foods, including a variety of options from each food group, and that we pay attention to portion size (5). To sustain healthy eating patterns we also need to consider our taste, lifestyle and culture. Seek individual advice from your Doctor, Dietition or Nutritionist if you have food intolerances or other special dietary requirements.
GET YOUR BODY MOVING - Pick a suitable activity that you enjoy and ideally, exercise outdoors. My go-to activity is walking. It is what I find easiest to start no matter how I feel. If you haven’t been active for a while, you are not alone. Recent research indicates the majority of Australian adults do not get enough exercise (6), with similar statistics for the United States (7). By increasing your physical activity to recommended levels you will reduce your risk for many so-called ‘lifestyle’ diseases (8). Your business will also benefit from your renewed energy and focus, and you will provide a valuable model for those you lead.
Support and Accountability
PRIORITISE RELATIONSHIPS - Connection is at the centre of our humanity. Connected humans make better leaders and business owners. If we have been neglecting the people we care most about, now is the time to make arrangements to get together, and stick to those plans. Nourishing our important relationships gives us opportunities to both give and get support.
SPEAK WITH YOUR DOCTOR - It is possible that some or all of the signs of overwork could indicate you are experiencing a health problem or condition which may or may not be related to working too hard. Also, you could find that despite making changes in your habits you are still struggling with your moods or sleep patterns. Always seek the help of a medical doctor for personalised medical advice, diagnosis and treatment. Whilst there is often a lot we can do to help ourselves, getting specialist support for our physical and mental health might be exactly what we need right now to recover and thrive once again.
PARTNER WITH A COACH - Creating a way of working that aligned with my values and priorities was one of the first things I worked on when I started coaching. I wanted to develop habits that helped me switch-off from work when I wasn’t actually working, and engage more fully with other parts of my life that were important to me. Many clients work with me when they find themselves in a place of overwhelm. I create space so you can get clarity for decisions and values which can get lost or blurry through overwork. I have supported clients to set and maintain better boundaries so they can re-align their work and life with their purpose and values - so they can achieve their goals without burning out. If this sounds like something you would like to experience as you lead in your business, work and life I invite you to try coaching with me (9).
What Can You Do Next?
Self-leadership has been defined as “the practice of intentionally influencing your thinking, feeling and actions towards your objective/s.” (Bryant and Kazan, 2012) (1). Although a simple concept, it takes effort and courage to consistently lead with integrity. By identifying and accessing your resources, and reaching out for effective support you can be the leader you want to be. You can build healthy sustainable work habits that contribute to a whole and fulfilling life, as well as to success in your business or career.
What is one action you will commit to take today?
Resources:
1. https://www.selfleadership.com
2. https://www.beyondblue.org.au/personal-best/pillar/wellbeing/what-is-mindfulness
3. https://ggia.berkeley.edu/practice/mindful_breathing
4. https://www.betterhealth.vic.gov.au/health/ conditionsandtreatments/sleep-hygiene
5. https://www.eatforhealth.gov.au
6. https://www.heartfoundation.org.au/activities-finding-or-opinion/physical-activity-blueprint
7. https://health.gov/sites/default/files/2019-09/Physical_Activity_Guidelines_2nd_edition.pdf
8. https://www.nhs.uk/live-well/exercise
9. To book a free introductory session visit https://katienicholson.as.me/introsession or reach out using the Connect page.
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