8 answers
Melody
Student
Lake in the Hills, Illinois
1
Question
Asked
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How to take care of yourself
I feel myself always getting into a funk. With everything that I am doing in college and work I don't have time for myself or to spend time with others. What are some things you do to take care of yourself and not feel guilty about it? #sad
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8 answers
Doc Frick
Career Coach and Mentor
1616
Answers
California, CA
Updated
Doc’s Answer
SIGNS OF PHYSICAL & EMOTIONAL EXHAUSTION
CHRONIC FATIGUE – In the early stages, you may feel a lack of energy and feel tired most days. In the latter stages, you feel physically and emotionally exhausted, drained, and depleted, and you may feel a sense of dread about what lies ahead on any given day.
INSOMNIA – In the early stages, you may have trouble falling asleep or staying asleep one or two nights a week. In the latter stages, insomnia may turn into a persistent, nightly ordeal; as exhausted as you are, you can't sleep.
LOSS OF APPETITE – In the early stages, you may not feel hungry and may skip a few meals. In the latter stages, you may lose your appetite altogether and begin to lose a significant amount of weight.
ANXIETY – Early on, you may experience mild symptoms of tension, worry, and edginess. As you move closer to burnout, the anxiety may become so serious that it interferes with your ability to work productively and may cause problems in your personal life.
Melody if you start recognizing some of the symptoms above in yourself, it’s time to make changes before you experience full-blown academic burnout. Also, if you have a heavy semester or degree coming up, you may be worried about getting burnt out and looking to prevent it from the start. Good for you! There are many easy ways you can change your habits and lifestyle to prevent burnout in school.
Hope this was Helpful
Make Time for Enjoyable Activities – And not just on the weekend! Sprinkle your calendar with things you love to do throughout the week, and you’ll start to feel more motivated to start your classes.
Get Plenty of Physical Exercise – Try to exercise at least three times a week, stay hydrated and eat healthy to keep your mind and body active and healthy.
Avoid Procrastination – When you are feeling stressed, putting off assignments and projects is tempting, but ultimately this will lead to sleep deprivation, frustration and end in more stress.
Get Better at Time Management – This is a key factor in making sure you stay on track with deadlines, avoid procrastination and end up with a more positive relationship with your studies.
Work-Life Balance – Work-life balance is just as important for students as it is for workers. Set up your schedule for equal parts school and fun or social activities. And don’t forget to make time for just YOU.
CHRONIC FATIGUE – In the early stages, you may feel a lack of energy and feel tired most days. In the latter stages, you feel physically and emotionally exhausted, drained, and depleted, and you may feel a sense of dread about what lies ahead on any given day.
INSOMNIA – In the early stages, you may have trouble falling asleep or staying asleep one or two nights a week. In the latter stages, insomnia may turn into a persistent, nightly ordeal; as exhausted as you are, you can't sleep.
LOSS OF APPETITE – In the early stages, you may not feel hungry and may skip a few meals. In the latter stages, you may lose your appetite altogether and begin to lose a significant amount of weight.
ANXIETY – Early on, you may experience mild symptoms of tension, worry, and edginess. As you move closer to burnout, the anxiety may become so serious that it interferes with your ability to work productively and may cause problems in your personal life.
Melody if you start recognizing some of the symptoms above in yourself, it’s time to make changes before you experience full-blown academic burnout. Also, if you have a heavy semester or degree coming up, you may be worried about getting burnt out and looking to prevent it from the start. Good for you! There are many easy ways you can change your habits and lifestyle to prevent burnout in school.
Hope this was Helpful
Doc recommends the following next steps:
Thank You Sunny. “If our hopes of building a better and safer world are to become more than wishful thinking, we will need the engagement of volunteers more than ever.” — Kofi Annan
Doc Frick
Hanya Ansari
Student
15
Answers
Santa Barbara, California
Updated
Hanya’s Answer
In order to prevent burnout, it is extremely important to set time aside for yourself! Taking at least an hour during the work can prove extremely beneficial to you! I would also recommend decluttering your workspace of anything that stresses you out! Another helpful tip is keeping a to-do list of all the things you want to accomplish!
James Constantine Frangos
Consultant Dietitian & Software Developer since 1972 => Nutrition Education => Health & Longevity => Self-Actualization.
6338
Answers
Gold Coast, Queensland, Australia
Updated
James Constantine’s Answer
Dear Melody,
Make Self-Care a Priority
Self-care is a vital part of maintaining your mental, emotional, and physical health. It's not an act of selfishness to put your needs first and take time out for yourself. Remember, self-care isn't an indulgence; it's a necessity.
Establish Boundaries
Creating boundaries is a key part of self-care. It's important to set limits on your time and energy to ensure you have enough for yourself. Clearly communicate your boundaries to others, and don't hesitate to say "no" when necessary.
Plan Time for Self-Care
Consider self-care as an important appointment that you can't miss. Schedule it in your calendar and prioritize it. This could be anything from enjoying a soothing bath, taking a leisurely walk, or practicing meditation or yoga.
Prioritize Sleep
Getting sufficient sleep is vital for your overall health and well-being. Aim for 7-8 hours of sleep each night and maintain a regular sleep schedule. Avoid screens before bedtime and establish a calming bedtime routine to help you relax.
Choose Nutritious Foods
Consuming nutritious foods can enhance your energy levels, uplift your mood, and support overall health. Aim for a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid excessive caffeine and sugar, which can lead to energy dips and heightened stress levels.
Keep Hydrated
Staying hydrated is crucial for your overall health and well-being. Aim to drink at least eight glasses of water per day, and avoid excessive caffeine and alcohol, which can cause dehydration.
Incorporate Regular Exercise
Regular physical activity can help lower stress levels, boost mood, and support overall health and well-being. Aim for at least 30 minutes of moderate exercise per day, such as walking, cycling, or swimming. Find a workout routine that you enjoy and incorporate it into your self-care routine.
Embrace Mindfulness
Mindfulness involves being fully present in the moment and focusing on your thoughts, feelings, and sensations without judgment. Practicing mindfulness can help lower stress levels, enhance mood, and support overall well-being. Try incorporating mindfulness practices, like meditation or deep breathing exercises, into your daily routine.
Nurture Social Connections
Building social connections is a key part of self-care. Allocate time for social interactions with friends and family members, even if it's just a quick phone call or video chat. Joining social groups or clubs that match your interests can also help you connect with others who share similar passions.
Seek Professional Assistance If Necessary
If you're dealing with mental health issues or feeling overwhelmed, don't hesitate to seek professional assistance. Consulting with a therapist or counselor can offer valuable support and guidance in managing stress and supporting overall well-being. Remember, seeking help is a sign of strength, not weakness.
May God Bless You!
James Constantine Frangos.
Make Self-Care a Priority
Self-care is a vital part of maintaining your mental, emotional, and physical health. It's not an act of selfishness to put your needs first and take time out for yourself. Remember, self-care isn't an indulgence; it's a necessity.
Establish Boundaries
Creating boundaries is a key part of self-care. It's important to set limits on your time and energy to ensure you have enough for yourself. Clearly communicate your boundaries to others, and don't hesitate to say "no" when necessary.
Plan Time for Self-Care
Consider self-care as an important appointment that you can't miss. Schedule it in your calendar and prioritize it. This could be anything from enjoying a soothing bath, taking a leisurely walk, or practicing meditation or yoga.
Prioritize Sleep
Getting sufficient sleep is vital for your overall health and well-being. Aim for 7-8 hours of sleep each night and maintain a regular sleep schedule. Avoid screens before bedtime and establish a calming bedtime routine to help you relax.
Choose Nutritious Foods
Consuming nutritious foods can enhance your energy levels, uplift your mood, and support overall health. Aim for a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Avoid excessive caffeine and sugar, which can lead to energy dips and heightened stress levels.
Keep Hydrated
Staying hydrated is crucial for your overall health and well-being. Aim to drink at least eight glasses of water per day, and avoid excessive caffeine and alcohol, which can cause dehydration.
Incorporate Regular Exercise
Regular physical activity can help lower stress levels, boost mood, and support overall health and well-being. Aim for at least 30 minutes of moderate exercise per day, such as walking, cycling, or swimming. Find a workout routine that you enjoy and incorporate it into your self-care routine.
Embrace Mindfulness
Mindfulness involves being fully present in the moment and focusing on your thoughts, feelings, and sensations without judgment. Practicing mindfulness can help lower stress levels, enhance mood, and support overall well-being. Try incorporating mindfulness practices, like meditation or deep breathing exercises, into your daily routine.
Nurture Social Connections
Building social connections is a key part of self-care. Allocate time for social interactions with friends and family members, even if it's just a quick phone call or video chat. Joining social groups or clubs that match your interests can also help you connect with others who share similar passions.
Seek Professional Assistance If Necessary
If you're dealing with mental health issues or feeling overwhelmed, don't hesitate to seek professional assistance. Consulting with a therapist or counselor can offer valuable support and guidance in managing stress and supporting overall well-being. Remember, seeking help is a sign of strength, not weakness.
May God Bless You!
James Constantine Frangos.
Alaina Leith
Specialized Tax Services Associate
6
Answers
Woodstock, Illinois
Updated
Alaina’s Answer
Hi Melody. Your questions is very valid and has happened to all of us at one point. There are a lot of things you can do to take time for yourself. Sometimes it is easier said than done, but if you do not take time for yourself, you will burnout. School/life balance is hard to achieve. Personally, I always found time to wake up before class and go to the gym, but for others going late in the day is better once all your work is finished.
Sunny H
Accountant
48
Answers
United States
Updated
Sunny’s Answer
Hi Melody,
I think it is normal to feel that way during this pandemic. I also feel it is getting hard to take good care of myself but I consciously keep trying something new to get some inspiration for doing my work. Here are somethings that I do:
-Walking around the apartment (5 laps, this takes about 40 minutes, I have been doing this everyday) - This helps me relieve some stress and feel better for the day. Staying inside all day makes me feel sluggish and tired. It is always nice to get some fresh air.
-Water painting (during the weekend) - Instead of watching shows / phone, I started water-painting and it's been fun and given me some confidence that I can create artwork.
-Actively engaging in conversations - During a meeting or conversation with peers, I try to actively listen and focus on what they are saying. In this way, I could have more questions and have productive meetings with the team.
I hope this helps!
I think it is normal to feel that way during this pandemic. I also feel it is getting hard to take good care of myself but I consciously keep trying something new to get some inspiration for doing my work. Here are somethings that I do:
-Walking around the apartment (5 laps, this takes about 40 minutes, I have been doing this everyday) - This helps me relieve some stress and feel better for the day. Staying inside all day makes me feel sluggish and tired. It is always nice to get some fresh air.
-Water painting (during the weekend) - Instead of watching shows / phone, I started water-painting and it's been fun and given me some confidence that I can create artwork.
-Actively engaging in conversations - During a meeting or conversation with peers, I try to actively listen and focus on what they are saying. In this way, I could have more questions and have productive meetings with the team.
I hope this helps!
Jenny Newman
Sr. Manager of Training & Education (Social Media/Communications)
13
Answers
Round Rock, TX
Updated
Jenny’s Answer
Hey Melody - Juggling studies, family, friends, and work is difficult for anyone, I'm so glad you posted your question here because you're not alone. A lot of people suffer from this kind of feeling, and we've labeled them different names: stress, burnout, silent-quitting, etc. But the reality is that it doesn't matter the label, we all feel this at times, and I like to level set a few ways, which I've outlined below:
1. I dive deep into my own values. What do I care about most at this moment? What do I want for my life/future? If the value I have matches the action I'm taking at the moment, then I'm on the right path and shouldn't feel guilty about doing what I want with my one precious life.
2. To refresh, schedule purposeful breaks. Like - put them on your phone or in a calendar app. Scheduling time to break is essential. Taking breaks helps flush toxins that build up in your body/mind when you've been pushing too long (think long study hours or dealing with customers for long periods). Taking breaks is essential to helping you get through the day, but also necessary for mental health. Those little breaks throughout the day will add up - and hopefully, over time, you'll start to notice at the end of the week that things aren't as heavy as they used to feel. And once you get into the habit of doing the tiny breaks throughout the day, you can schedule bigger breaks here and there to just do what you want to. On your days off - do what you love. It doesn't matter what it is. If it's going outside and walking, walk. If it's playing video games, play. If it's calling friends and chatting, call. The point is to do what refills your body with things that you enjoy.
3. When I'm struggling with feeling disconnected from my network (friends/family) I let them know. I send them messages when I have a moment. Connection with others doesn't have to mean always being face to face, a nice message here and there that encompasses true vulnerability can go a long way.
1. I dive deep into my own values. What do I care about most at this moment? What do I want for my life/future? If the value I have matches the action I'm taking at the moment, then I'm on the right path and shouldn't feel guilty about doing what I want with my one precious life.
2. To refresh, schedule purposeful breaks. Like - put them on your phone or in a calendar app. Scheduling time to break is essential. Taking breaks helps flush toxins that build up in your body/mind when you've been pushing too long (think long study hours or dealing with customers for long periods). Taking breaks is essential to helping you get through the day, but also necessary for mental health. Those little breaks throughout the day will add up - and hopefully, over time, you'll start to notice at the end of the week that things aren't as heavy as they used to feel. And once you get into the habit of doing the tiny breaks throughout the day, you can schedule bigger breaks here and there to just do what you want to. On your days off - do what you love. It doesn't matter what it is. If it's going outside and walking, walk. If it's playing video games, play. If it's calling friends and chatting, call. The point is to do what refills your body with things that you enjoy.
3. When I'm struggling with feeling disconnected from my network (friends/family) I let them know. I send them messages when I have a moment. Connection with others doesn't have to mean always being face to face, a nice message here and there that encompasses true vulnerability can go a long way.
Anna Rice
4
Answers
Updated
Anna’s Answer
I totally understand how you’re feeling. It is hard to take a step back and take some time for yourself. I’ve found that every time I do take a moment I feel much more balanced, rejuvenated, and even more productive because I have a clearer mindset. Whether it’s an hour a week, just 5-10 minutes a day, or whatever time you can take, it’s important to always remember to take care of yourself.
Some of my favorite self-care practices are:
-mediating (headspace or calm is a great free app for this)
-doing yoga
-going on a walk & listening to your favorite playlist or podcast
-having an at home spa night
-cooking or baking a meal
-doodling
-reading
Good luck with everything. You got this!
Some of my favorite self-care practices are:
-mediating (headspace or calm is a great free app for this)
-doing yoga
-going on a walk & listening to your favorite playlist or podcast
-having an at home spa night
-cooking or baking a meal
-doodling
-reading
Good luck with everything. You got this!
Yasemin G.
Aspiring physician
635
Answers
Updated
Yasemin’s Answer
Hi Melody! With college and work and especially with extra trying times now, it can be difficult to spare time for oneself however there are always simple ways to take a break and relax yourself. I love to meditate, read, listen to music, do yoga and puzzles; these activities are simple, free, and a way to release some stress. As someone who worked three jobs in college it can definitely be stressful to save time for yourself and loved ones, I think it's important to carry a planner and also space out work. I would always plan my assignments and when my exams were coming up, and even though I still did have many things to balance, it did help in becoming more organized. I would try to set aside time for yourself each day, even if it's for a little bit. For friends, I would recommend calling up a friend or Skype/Zoom/FaceTime every now and then, it can be hard to meet up but with technology we can find ways to stay in touch and I think it definitely takes away stress and makes us happier!
As a last note, I don't think guilt should be felt for setting time to yourself and your needs because all human beings need time for themselves. A happy and health you will help in making everything easier!
I wish you the best!
As a last note, I don't think guilt should be felt for setting time to yourself and your needs because all human beings need time for themselves. A happy and health you will help in making everything easier!
I wish you the best!