SELF-CARE IN YOUR DAILY LIFE – WHEN WAS THE LAST TIME YOU GAVE IT A THOUGHT? - Written by Cecilia Juhlin, Senior Lead Psychotherapist

The day had been intense, and I was in a bit of a rush for the concert in Lucerne. There was a two mile traffic jam through Zürich and I realised that I may arrive later than expected. Out on the highway the traffic was smooth, and I was able to catch up the lost time. The sun was just setting as I approached Meggen, a charming place that looks out onto the lake at Lucerne and has a wonderful view of the snow-capped mountains. The grandiosity of the mountains asked me to really open my eyes. It was breathtaking.

Suddenly and almost unconsciously I turned the car and drove down to the tiny harbour of Meggen. I gave myself these 10 minutes of self-care amid the busy day. A time to reconnect mentally, emotionally and physically with myself. The pause. I arrived just in time to the concert and felt energised. The 10 minutes in silence, to breathe, and centre myself with the stunning panoramic view of nature, that was a tiny portion of self-care.

Self-care is more than eating right, being physically active or having a good enough sleep quality. Maintaining physical, mental and emotional health is vital for everyone, but perhaps it is even more important when you are working in a stressful environment.

Fostering habits that nurture self-care can be an antidote to burnout and reinforce your resilience. You are most likely the better listener, better able to truly connect with others and able to be more empathic when you are resting in the middle of yourself.

In the media we have almost been overflooded with information about burnout since the pandemic, so the intention is to not focus on this topic – so just as a reminder.

And what about Burnout - A Meta-Analysis

What?

• Analysis of three international databases (Medline (PubMed), EMBASE, and PsycINFO) and the databases of 15 Swiss universities

• Identification of studies reporting the prevalence of occupational burnout in Swiss workers over the last 10 years, before the COVID-19 pandemic.

Results:

• The estimated prevalence of clinical or severe burnout was 4%

• The average prevalence estimates for overall burnout and emotional exhaustion equals 18%.

When and how do you nurture your self-care? Are your current practices enough? Or would you need to allocate more time or change something in your life to help you to pay attention to your self-compassion? If yes, perhaps you can pick something up from the list below and implement it in your daily life.

Take a Break

Remember to take regular rests throughout the day – plan them in your calendar. Sometimes heading outside can be extremely beneficial, even if it’s just for a five-minute break.

Set Goals

The overarching key to preventing burnout is to reduce the stress levels in your life. One way to do this is by setting short-term goals. Break down your obligations to small, attainable chunks that are reachable.

Be mindful about your calendar and set boundaries

If you have the tendency of not wanting to disappoint people it can be very difficult to say no. Resist the urge to automatically take on new and bigger commitments immediately and ask for some time to think it through.

Ask for Support

Reduce stress in your life by asking those around you for help. Asking for support is not a sign of weakness, on the contrary, it is a sign of self-awareness, competency and self-care.

Connect with Your Emotions

When you are feeling stressed and anxious, your brain and body are sending you signals. Listen to them and their advice. They are indicating what you need.

Practice Mindfulness

Mindfulness can help lessen anxiety and depression symptoms, and there are many ways to put it into practice. Take up yoga or unplug from technology and social media. Try out a few breathing exercises or consider seeing a Mindfulness therapist or yoga teacher for a session and explore if this would be something for you.

Nurturing Relationships

And finally: According to the longitudinal Grant study from Harvard Medical School, being embedded in caring and loving relationships are essential for our well-being. Be sure to read about this amazing research and watch the 5 min video clip where Prof. Waldinger at Harvard Medical School presents the results.

Gratitude

Practising gratitude daily may have an impact on the view you have on life. Is the glass half full or half empty? Cognitively it has an impact on us, if we can make the switch and find something that we are grateful for. Research also indicates that when we express gratitude and receive the same, our brain releases dopamine and serotonin, the two crucial neurotransmitters responsible for our emotions, and they make us feel ‘good’. They enhance our mood immediately, making us feel happy from the inside.

This is not about the bigger thing, but the smaller things that occurred during the day. The bus driver that let you jump on the bus, although he had already closed the doors. The colleague that asked you to join her for lunch, the fresh smell of soil on a rainy day.

Some families practise gratitude in the evening around the dining table: each member tells the ONE thing that was special about the day that they are grateful for.

Mental health treatment

Well-being is just as important as physical health to one's overall health condition. By taking time to improve our well-being, we evolve ourselves, allowing for the potential to achieve a greater state of overall health. Better well-being outcomes lead to a better quality of life, leading people to be able to sit back from time to time and enjoy life.

At The Kusnacht Practice, our team of experts are ready to prepare tailor-made Psychotherapeutic, Medical and Biomolecular Restoration treatments, to support your journey to well-being. Get in touch if you or someone you know needs professional help and support in restoring or maintaining well-being.