Happy Halloween! 🎃 As we wrap up October, it seems like a good time to reflect on how we're feeling and what we can do to improve our well-being.
Let me ask you something. Does any of this sound like you?
✔ No matter how much I sleep, I still wake up tired.
✔ My mind never stops racing, even when I try to relax or wind down for the night.
✔ Simple tasks feel overwhelming, and my focus is slipping.
✔ I’ve lost the motivation and passion I once had for work or life.
✔ Physical symptoms like headaches and tension are increasing.
✔ My relationships are suffering as I struggle to stay connected.
✔ I’m worried burnout is damaging my career/family life, but I don’t know how to fix it.
✔ My libido is nowhere to be found. I feel guilty that I can’t connect with my partner and even worse that I don’t want to.
There was a time when I could easily have placed a check mark next to these statements – all at the same time. I was always busy. I was taught that success was measured by how much I could get done. Over time, I internalized this cultural "norm" which led me and women like me to set unreasonably high expectations for ourselves. We equated our self-worth with our productivity levels.
The pressure to constantly produce leads to burnout, stress, and diminishes our sense of well-being, affecting both mental and physical health. I know this firsthand. I experienced adrenal burnout and exhaustion that dropped me like a rock to the bottom of a well in 2018. I spent years building back my mental, emotional and physical strength. The most important thing I learned about rock bottom was there was no way I was ever going back there.
If you’re there, I feel your pain. If you’re headed there, take this as a cautionary tale.
There are many ways to calm down your nervous system. I know you’ve heard these before, but the question to ask yourself is – are you using them? Start taking care of yourself like your life depends on it – because it might. These are my top 3 non-negotiable self-care rituals I do every day. They’re quick, easy and two of them I do before I get out of bed in the morning.
1. Deep Breathing Exercises: Take slow, deep breaths to help reduce stress and anxiety. Inhale deeply through your nose, hold for a few seconds, and exhale slowly through your mouth. Repeat several times until you feel more relaxed. Benefits: Deep breathing works by activating the body's relaxation response, reducing stress hormones, lowering heart rate, and promoting a sense of calm and well-being. Time: 2-3 minutes.
2. Mindfulness Meditation: Spend a few minutes focusing on the present moment. Sit quietly, close your eyes, and concentrate on your breathing or a calming word or phrase. This practice can help clear your mind and promote a sense of peace. Benefits: Mindfulness meditation works by focusing attention on the present moment, which helps reduce stress, improve emotional regulation, and enhance overall well-being. Time: 1-3 minutes.
3. Physical Activity: Engage in light physical activity like walking, yoga, or stretching. Fifteen minutes a day is all you need. More is better. Benefits: Exercise releases endorphins, which can improve your mood and help you relax. Physical activity works by releasing endorphins, which are natural mood lifters, and reducing stress hormones, leading to improved mood and relaxation. Time: 15-30 minutes.
These methods have been effectively calming my mind and body for years. They’ve helped me feel more centered and at ease even in times of great distress. My greatest desire is to share what I’ve learned so no one else needs to suffer from productivity burnout or their own version of rock bottom.
If you’d like to know more, here's how I can help:
Schedule a Discovery Call. It might be the best decision you’ve made all year to get your good health house in order. Twenty minutes just might change your life.
Remember, taking care of yourself is not a luxury—it's a necessity. Let's work together to overcome burnout and create a life filled with more ease and way more joy.
Stay tuned for more insights and support in our upcoming newsletters. If you have any questions or want to skip to the head of the line, feel free to call me at 617-678-4088.
Wishing you a revitalizing and inspiring November!
Warm regards,
Dr. Kat
PS: Did you know? ... all our services are covered by HSA and FSA!
