How to make time for rest and self care when you’re already busy, stressed and overwhelmed
Our lives are always busy, and sometimes that can get overwhelming, trying to succeed at everything all at once just isn’t realistic, and yet we try to keep all those plates balancing anyways… and something we usually let slide or leave as least important on our to do list is the one thing we should be prioritising most.
Rest and self care are essential elements of our health and our ability to be, do, and achieve our best in everything else we do.
We have been told for too long that resting, taking time off, or slowing down is failing.
I’m here to tell you that’s just NOT True!
In today's fast-paced world, it's easy to get caught up in the demands of a busy schedule, leaving little time for ourselves. But taking time to care for your needs — filling up your cup first — is not selfish.
It is an act of self preservation and it has a place in the productivity cycle. Without time for rest, self care, dreaming, creativity there is no productivity.
Creativity needs time doing nothing to allow new ideas and dreams to percolate in your subconscious and if you are always switched on and doing, that well of creativity will dry up.
The same can be said for your drive, focus, enthusiasm, and passion for any task or project. As well as your abilities to plan, think logically or out of the box, and….. well, achieve anything meaningful.
Neglecting rest and self care can also have a negative impact to your health and wellbeing ; mentally, physically, emotionally. And your ability to manage stressful situations.
Neglecting rest and self-care can lead to increased stress, burnout, and a decline in overall well-being.
So you can see It's essential to make time for ourselves, even when our lives are hectic.
Some self care myths
First of all let’s dispel some myths and untruths about how rest and self care need to look - because their is no right way or one way that you should be taking care of yourself.
Rest doesn’t have to be sleeping and doing nothing.
Self care doesn’t have to be face masks, long luxurious baths, or taking three hours for yourself.
Neither should self care, rest, and time off only happen one a week, at weekends or be saved for special occasions.
There are many ways you can nurture and take of yourself daily that are helping your self care and wellbeing. Yes, that’s right - Every. Single. Day.
The Different Types of Self Care
As I just mentioned, taking care of yourself is a personal thing, therefore it will look different to everyone of us.
Some days that callus be as simple as getting to work 10 mins early and meditating in your car before you even start your day.
It could be taking your morning coffee or tea out into the garden and sitting with your eyes closed while you enjoy the sensations of the World waking up.
It could be taking yourself for a day out to do something you love that inspires your creativity and lifts your spirit.
Below are some of the different types and ways of self care, and ideally you want to be able to use something from each category to help you achieve nurturing your whole self rather than just one area…
You can also read more about the Different Types of Rest
Creative
We need more than work, purpose and passion to feel fulfilled. We also need creative outlets and hobbies that fulfil our creative needs that are either completely different to our work, or help us exercise other creative abilities.
There are also times when the best thing you can do for your creativity is something different entirely; whether that’s visiting a museum or exhibit that’s inspiring, exploring a new town or city, reading a book to escape to a different world, journaling, vision boarding, daydreaming, or focusing on other areas of self care that let your mind rest and be at peace in the present moment.
Mental
When you can’t concentrate, focus, or sleep because your mind is racing then you need mental rest. That means muting all forms of input and getting more grounded in your body.
This can look like breathwork, meditation, or a mindfulness practice, getting out in nature, doing something physical that forces you to focus on your movements and present surroundings.
Listening to music or looking at art can also be a way to switch off your thinking mind and be absorbed in your surroundings.
Emotional
If you aren’t good at expressing and feeling your emotions or you constantly feel that you cannot express and show your true emotions and feelings then emotional rest is giving yourself the space and the grace to express yourself freely, to feel your emotions and be vulnerable.
The only healthy way to process and heal emotions is to feel them, and express them. This can be expressing them to a person - partner, friend, therapist, exploring them and understanding them on your own - whether that’s journaling, sitting with yourself and feeling, having a good cry….or scream
Physical
Physical rest is extra sleep, napping, having a sedentary day. But it can also look like exercising and moving in a different way - yoga, gentle stretching, a gentle walk.
Or caring for your physical body by getting a massage, foam rolling, acupressure mats, infra red saunas, cold plunges, seeing an osteo or physio, using a massage gun, and making sure to take regular breaks (with stretching) from your desk — as well an ensuring that your work space is set up ergonomically to start with — to help with repair and recovery of your muscles, joints, posture etc.
Spiritual
Spiritual selfcare will depend completely on your beliefs, but part of what draws us to any spiritual practice or religion is our need to belong and contribute to the greater good, to give your life meaning. Spiritual rest can look like self reflection and meditation, prayer, charity work, acts of service and doing something to help others.
Taking time to give back to your community and contribute to the greater good of others.
Basically doing the things that reconnect you with God/Universe energy and feel part of something greater than yourself.
Social
Who are the people in your life that you feel uplifted and energised by whenever you spend time with them?
Though social rest can be needed because you have done too much socialising with people who drain you, or because you have become too isolated from human contact, these are the people that you want to spend time with to help you reset your social battery and recharge.
Social rest can look like quiet time with another person, spending time laughing and sharing memories, or simply making food or having coffee with one of those people who feed your energy and make you feel good about yourself and life.
Sensory
When the world gets too loud and overwhelming choose to listen to music, find a quiet space in nature to close your eyes and listen to the birds and rustle of leaves, switch your phone off, spend a day away from all your screens
Make yourself some delicious food and allow yourself to focus on your taste buds. Switch all the lights off and spend a day by candle light.
Try to avoid any places with harsh lighting, lots of noise or loud noises and reduce your sensory stimulation to a minimum.
Noise cancelling headphones can also be a dream on these occasions when you need to shut the world out for a while.
Six ways to make time for rest and self care every day
Now let’s explore some practical strategies to help you prioritise your rest and self-care so you too can maintain a healthy balance amid a busy and overwhelmed lifestyle.
Get Clear on the Importance of Rest and Self Care
The only way you will get serious about your rest and self care is by getting clear on how important it is for your health and wellbeing, and how much it can improve your productivity and output. Not to mention how much you are able to give back.
Acknowledge that taking care of yourself is vital for your mental, emotional, and physical well-being, and make it a non-negotiable priority. Remember, your productivity and effectiveness can be directly linked to your ability to recharge and maintain a sense of balance in your life.
Evaluate what’s Important
Often our excuse of neglecting ourselves is lack of time. Now that we have defined that rest and self care are important and one of our top priorities it’s time to take a step back and re evaluate other things you have going on in your life.
You may find using the Eisenhower style matrix to break down some of your regular tasks into Important, Urgent/Essential, Not important, and Get rid categories. You can include both work and personal together, or create two separate matrix if you need to.
Remembering that the urgent/essential and Important boxes are for work deadlines and things like creative time, exercise and other self care activities too.
Look at your schedule and commitments. Identify activities or tasks that can be reduced, delegated, or eliminated. Look for opportunities to streamline your responsibilities and commitments to give yourself more breathing space in your daily routine. By consciously prioritising your time, you're making room for self-care activities.
Schedule Intentional Breaks
Incorporate short breaks into your daily schedule, even during busy periods. These breaks don't have to be long; even a few minutes can make a difference. Use this time to relax, take a walk, meditate, or engage in any activity that brings you joy and calmness. This will help reset your mind and boost your energy levels.
Set Boundaries
One of the easiest ways to make time for yourself is to know what you can realistically fit into a day / your schedule, and learn to say 'no' when your plate is already full.
Boundaries are crucial for preserving your time and energy. Remember, saying no to something that doesn't align with your priorities is saying yes to yourself. Prioritise activities that align with your goals and values, and don't be afraid to turn down obligations that don't serve your well-being — that includes time with friends, family, and work.
Break Tasks into Manageable Chunks
When you feel most overwhelmed can be when you find it most challenging to find time for yourself.
Break down your tasks into more manageable chunks and set realistic expectations. By committing to completing small sections at a time, you'll alleviate the feeling of being constantly overwhelmed, leaving room for self-care activities, and a clear mind to plan and prioritise.
Ofen when we feel stressed every task, big or small can feel too much and leave us overwhelmed.
Be Realistic With Your Time Planning
Often our biggest downfall is that we try to cram too many tasks into our days, without really knowing how long each task or activity actually takes. This can leaves feeling both overwhelmed, stressed, unproductive, and unsatisfied with the work we do.
There are many apps that can help you plan, organise, time block, and shut out the outside noise and interruptions. Use these tools can help you stay organised, maintain a clear schedule, monitor your progress, and dedicate time specifically for taking care of yourself.
The clearer you get on how long certain tasks or activities take the better you will become about realistically planning your time.
Multitask Mindfully
While multitasking can provide a sense of productivity, it often leads to decreased focus and effectiveness. Instead, practice mindfulness and give your full attention to each task at hand. By doing so, you'll not only complete tasks more efficiently but also create space and clarity for self-care throughout your day.
Even when our lives feel overloaded, it's possible to make time for rest and self-care and create a healthy balance in your life.
Remember, self-care isn't a luxury; it's a necessity. By nurturing yourself, you'll enhance your overall well-being, leading to increased productivity and a more fulfilling life.
xo Emily
