CHECK Berlin/Brandenburg #7
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Mental health<br />
10 tips for more joy and peace<br />
in everyday life<br />
1. LIVE WITH FORESIGHT<br />
Check your schedule and make a list: how<br />
much of your time and energy goes into<br />
work and the needs of others? Do you give<br />
yourself enough leeway? If not, balance<br />
your schedule out because self-care is<br />
paramount.<br />
2. PLAN SELF-CARE<br />
Check your calendar. Is it crammed with<br />
appointments? Then write down times for<br />
yourself like you do with other commitments<br />
and stick to them. These can be<br />
varied, from visits to the doctor to sports<br />
activities, hobbies or even meditation.<br />
Always allow yourself enough time out!<br />
3. ENSURE RESTFUL SLEEP<br />
Ensure adequate and restful sleep so that<br />
your performance is not impaired. Be careful<br />
not to rest for less than 8 hours. Lack of<br />
sleep affects mood and our ability to deal<br />
with challenges. In the long term, having<br />
consecutively short nights can contribute<br />
to physical and psychological exhaustion.<br />
4. EAT A BALANCED DIET<br />
When we are stressed, we tend to consume<br />
more stimulants such as coffee and alcohol<br />
and let that compensate for food. But<br />
such stimulants tend to be counterproductive.<br />
A balanced diet and making time to<br />
eat can limit the risk of burnout.<br />
5. PRACTICE RELAXATION<br />
Whether linked to business or family,<br />
burnout is almost always associated with<br />
stress. By regularly practicing relaxation<br />
techniques such as meditation or yoga, we<br />
can release the tension of the day.<br />
6. DO MORE EXERCISE<br />
Through exercise, we can relieve and reduce<br />
accumulated stress, as well as clear<br />
our heads. Regular physical activity such as<br />
running, indoor sports or swimming prevent<br />
burnout syndrome.<br />
7. LEARN TO SAY “NO”<br />
Turning down another assignment doesn’t<br />
make you a bad employee. Saying “no”<br />
when overwhelmed is essential for physical<br />
and mental health. It is better to be honest<br />
than to act positively and suffer unnecessarily.<br />
Do not try to please those around you<br />
at all costs.<br />
8. REDUCE AVAILABILITY<br />
Get in the habit of turning off electronic<br />
devices after work, or at least not responding<br />
to calls or emails.<br />
9. MEET FRIENDS AND HAVE FUN<br />
If you are exhausted and work overwhelms<br />
you, then meet people who are good for<br />
you. Spend time with your partner, enjoy<br />
a romantic dinner, treat yourself to a<br />
weekend getaway or vacation and try to<br />
enjoy life.<br />
10. PROFESSIONAL HELP<br />
If you have the feeling that you can no<br />
longer cope with your overwhelming<br />
demands, get help. A personal consultation<br />
with your family doctor or a therapist prevents<br />
the worst case scenario: breakdown.<br />
If you find yourself losing balance in your<br />
life, don’t wait any longer. In this case, professional<br />
support is the best way to go.<br />
<strong>CHECK</strong> BERLIN/BRANDENBURG <strong>#7</strong><br />
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