Non-negotiables when you are under the pump!

 

It seems that when we are the busiest, we are the WORST at looking after ourselves.

EVERYTHING self-caring falls by the wayside and we are focused instead of looking after EVERYONE and EVERYTHING else.

Yet, not even a car can function on an empty tank!

Why would we expect ourselves to?

We want to function at our best and be productive, yet in order to be able to do that we MUST look after ourselves FIRST….

Like they say in the Flight Safety chat…. “Secure your OWN oxygen mask first!”

You’re really not of much help to anyone else when you’re struggling for breath, and this could not be truer in everyday life.

Furthermore, your BEST work is done when YOU are FULL, and SATISFIED, NOURISHED and NURTURED.

So now that we have this clear, how can you do this when you are at your busiest?

How can you, in 5 minutes or less, look after you and ensure that you are able to keep functioning optimally?

Following I share my absolute NON-NEGOTIABLES for when I am under the pump, and YES, you can do these too!

EVERYONE has 5 minutes they can spare for self-care….

And if not, well, we need to chat about martyrdom…. But that’s a whole other conversation!

Today, let’s talk about what we CAN do J
1) DRINK WATER !!! Loads…

Each day I aim for 3 Litres! It sounds like a lot and the first thing someone says to me is, “My goodness! I’ll be peeing every 5 seconds!”

And yes, that might be true in the beginning. But guess what? The bladder is elastic and it DOES stretch and learn to hold more water! It’s a great opportunity to get in more MOVEMENT in your day AND to practice those pelvic floor exercises we all forget about!

When we are busy, we are most likely producing a number of stress hormones. Water helps to keep flushing everything through and to keep our head clear. Trust me, it’s a lifesaver.
2) BREATHE – I remind myself over and overto BREATHE OUT…..

To trust, to let go, to BE HERE NOW…. It works wonders; oxygenates your blood, energises you AND calms you!J

Breathing properly is probably the most under utilised tool we have at our EASY disposal, ANY TIME! Do it!

Notice if you’re breathing shallow or deep…. Most of us don’t realise how often we’re holding our breath! Learning how to breathe properly using different techniques has probably been one of the most life changing tools I’ve engaged in the past few years!
3) TAKE 5 MINS (AT LEAST) to meditate- when I’m busy THIS drops off and its the VERY thing I need most. To combat this tendency, recently I have taken to reminding myself, “Its ONLY 5 minutes”!

I take the opportunity to simply CLOSE MY EYES, focus on my breath, and just let go….

I might say a mantra, or just count….

I do it in the shower sometimes (sitting on the base) or I will take myself to the couch, lie on the floor and put my feet UP.

It’s one of the best strategies I have for keeping energetic and clear when I’m busy and I prescribe it to ALL my clients. If they can’t do this for 5 minutes a day, I can’t help them lose weight, gain energy, feel better, etcetc!

 

4) BELIEVE IN YOUR SELFIE! Positive self talk (bonus one here- HUMOUR!)

Keep it light; tell yourself you can! Without a dynamic and foundation of self-respect, love and encouragement you are doomed to feel darker and heavier than you otherwise should…. Imagine feeling ENCOURAGED when you have a constant critic in your ear…. Yep, not motivating is it??

Many of us don’t realise that WE are our own constant critics and often the source of our own lack of inspiration and enthusiasm! Turn it around, lighten it up, LAUGH JBe good to your self!
5) Get a good nights sleep!

This can seem hard when you are busy and there’s SO MUCH TO DO….

However breathing, meditation, hypnosis and positive self talk will all help with this one….

When my head is racing or I can’t seem to sleep very well, I either put on a hypnosis track or I do a laying meditation where I just focus on my breathing and repeat, “Just breathe and let go….”

Without proper sleep our brain just isn’t in the right state to even be able to function at it’s best for us. It NEEDS sleep to reset, restore and rejuvenate. Poor sleep though won’t cut it! Support yourself to upgrade the quality of your sleep. It will be a game-changer!

Oh! And one of the most important factors, which is SO automatic for me I don’t even THINK of it, is EATING WELL!!

I can’t even IMAGINE functioning well without fuelling myself well!!

I honestly don’t know how others deal with stress, fatigue, pressure or being under the pump when they are not eating food that is NOURISHING, GIVING and HONOURING of the body’s needs….

When I’m busy I cook in bulk, I get the slow-cooker going and I do what I can to make it QUICK, EASY and SIMPLE J

Loads of fresh veggies and salad, simple cuts of meat, Himalayan sea-salt, good oil, and BAM! I’m good to go!
A FINAL one which is absolutely a life saver for me is- MOVING!

Even if it IS just 5 minutes!! Even 3 minutes! DO what you can. Jump. Dance.

High intensity is great for such periods when stress and cortisol is HIGH and time is SHORT! I find that after a little HIIT session I am refocused, recharged and ready to get back to it! J So effective!

If this style of exercise makes you feel stressed though, DON’T do it! You are better to stretch, breathe, maybe even do a few yoga poses….

We never want to be working against the body….

Always WITH it in a way that HONOURS it’s needs!
I hope these help and if you have any questions on them or how to deal with stressful, busy times whilst maintaining your ZEN, HEALTH, HAPPINESS and FITNESS, please email me anytime- bridget@newleafnutrition.com.au

 

Self-care is absolutely NOT selfish… In fact self-neglect IS!

 

All my love,

BridgetJane

Dietitian ~ Counsellor~ Psychology of Eating Coach

Newleafnutrition.com.au