Practical Self-care Routines

Most people assume mental health leaders have it all figured out. Truth is-we struggle too. Over the years, I’ve built real, sustainable mental wellness habits that actually help. Waking up at 5 AM to meditate? Not one of them. Here’s what I actually do: ✅ Schedule 20-minute breaks between meetings ✅ Keep a mood tracker on my phone ✅ Use Boom daily for quick check-ins ✅ Set firm boundaries—no work emails after 7 PM ✅ Practice breathing exercises during stressful moments ✅ Maintain a simple gratitude list These aren’t Instagram-perfect self-care routines. They’re small, manageable actions that keep me grounded. That’s exactly why I created @Boom because students need practical tools, not unrealistic expectations. For those late-night anxiety spirals. For the stress between classes. For when everything feels overwhelming. Mental health isn’t about grand gestures—it’s about small, consistent actions. Start there. That’s what actually works. P.S. How do you take care of your mental health? Drop your real, everyday habits below. #MentalHealthMatters #MindfulLiving #SelfCareRoutine #CollegeLife #BoomApp #SmallStepsBigImpact

Put on your own oxygen mask first. This is the rule for every caregiver. Here’s what I know about lasting care: 1. Connection starts within - You cannot pour from an empty cup - Your energy sets the tone for every patient - Self-care is not selfish, it is survival 2. Technology is your ally - Workflow tools clear the clutter - Digital planners bring order to chaos - Mindfulness and sleep apps protect your mind - Wearables remind you to pause and breathe 3. Use tools for yourself first - Test new apps on your own routine - Track your own stress, not just your patients’ - Let tech free up your time, not fill it with more tasks 4. Protect your balance - Block time for breaks, not just meetings - Set boundaries with alerts and reminders - Use digital check-ins to spot burnout early 5. Lead by example - Share your self-care wins with your team - Normalize using tech for your own wellbeing - Build a culture where care for self comes first This is not just about gadgets. It is about bringing more humanity into every moment of care. When you care for yourself, you show up better for others. That is the real power of connected care.

Who Needs Self-Care?   Juggling multiple roles can leave us feeling overwhelmed and drained, often resulting in neglecting our much-needed self-care.   It's all too easy to prioritise everything and everyone else, and then claim there is not enough time for our needs to be met.   The reality is, if we do not stop to take care of our needs, we will constantly be hitting high levels of stress, fatigue, possible burnout and the potential for longer term health issues.   Prioritising self-care is the act of recognising you can do more when you are replenished.   It is realising that without it, your health is likely to suffer and the very people you are trying to support, will have to learn, pretty quickly, how to cope without your endless input. That is likely to be more detrimental to them than you actually demonstrating the why & how of self-care and being a role model for them to develop healthy self-care habits of their own.   Part of that means setting boundaries because without them your sense of time will always be askew. You will never feel like you have enough of it, and you will continue to operate from a place of lack.   Another part is carving out dedicated time for activities that nourish your mind, body, and soul. Not only will you feel re-energised, you will be in a better position to manage your stress levels and feel resourced to do what needs to be done.   If you take your 24 hours per day, assign 7-9 of those for sleep (part of your self-care), you’re left with 15-17 hours for your work, social & home commitments AND for a sprinkling of bitesize self-care activities that replenish you and feed into a healthy lifestyle; 1. 5-minutes of inner peace time 2. 10-minute walk 3. 5-minute breathwork 4. 20 minutes to sit and eat a nutritious meal, tasting each mouthful, chewing slowly 5. Refueling with water for hydration 6. 5-minute dance around your room/office :) 7. A chapter of a favourite or new book. 8. A power nap. These are offered up as examples. Do whatever feels nourishing to you.   Stop and ask yourself, ‘What do I need right now?’ And be willing to ask for help if you feel under-resourced.   Even when you commit to prioritise your self-care, you may continue to experience days when you feel overwhelmed, foot on the pedal and no time to do all you promised yourself. Breathe… Remind yourself why prioritising your self-care matters, pick it up and go again. No lambasting for dropping the baton, no name calling or feeling like a failure. Because even the best laid plans can fall by the wayside. It is the ability to get back on track that matters.   And if you sense some support would make a difference, come and join our Permission To Thrive community and connect with other brilliant midlife women who are striving for better self-care in their lives and keen to encourage others to do the same… #PermissionToThrive #SelfCareMatters #CommunitySupport (link in comments)

Self-care isn't bubble baths and face masks. That's self-soothing. Real self-care is protection. Many get this completely wrong. (I know I did for years, and regret not understanding this better) We think self-care means: ↳ Taking a weekend off ↳ Getting a massage ↳ Buying something nice ↳ Posting about wellness But we're still: ↳ Saying yes when we mean no ↳ Checking emails at 11 PM ↳ Taking on everyone else's emergencies ↳ Avoiding difficult conversations that need to happen The result? You're exhausted by Tuesday. Your weekends become recovery time, not rest time. You snap at people you care about. You feel guilty for being tired all the time. That isn't self-care. That is damage control. You're putting band-aids on a broken system. Real self-care is preventative: Setting boundaries before you're exhausted (yes, even in demanding roles). ↳ "I don't take calls after 7 PM unless it's urgent." ↳ "That's not my area of responsibility." ↳ "I need 24 hours to review this properly." Protecting your energy like it's currency. ↳ Saying no to meetings without clear agendas ↳ Limiting time with people (even group chats) that drain you ↳ Choosing work that aligns with your goals Creating systems that work for you, not against you. ↳ Scheduling downtime like you schedule meetings ↳ Building buffers into your calendar ↳ Automating routine tasks that drain mental energy The part that is really tough: Real self-care requires disappointing people. It means saying no when yes feels easier. It means protecting your time when others want to claim it. It means choosing your wellbeing over their convenience. Stop treating yourself after the damage is done. Start protecting yourself, and those around you, before it happens ♻️ Share this with someone who needs to hear it 👉 Follow Maryann (MJ) for more on career growth and mindset 📷 Image credit: @vexking (IG)

I’m **Listening to My Body: The Art of Slowing Down as a Busy Physician** Today, my Oura Ring app suggested that I take it slow and find a moment to unwind. As a physician running my own practice, this is easier said than done. Every day is filled with challenges, from making critical decisions about patients' health to managing administrative duties, dealing with insurance companies, and balancing revenues and expenses. However, finding time to unwind is essential for maintaining our well-being and effectiveness. **1. Prioritize Self-Care** The first step is recognizing that self-care is not a luxury, but a necessity. I make it a point to schedule short breaks throughout the day, even if it's just five minutes to stretch, meditate, or take a few deep breaths. **2. Delegate When Possible** Running a practice means I wear many hats, but I’ve learned the importance of delegation. Trusting my team to handle certain tasks frees up time for me to focus on what truly requires my expertise and gives me moments to decompress. **3. Set Boundaries** It's crucial to set boundaries between work and personal time. I make it a habit to leave work at the office as much as possible. This means not checking emails after a certain hour and dedicating evenings to family and personal interests. **4. Mindful Moments** Incorporating mindfulness into my daily routine helps me stay grounded. Whether it’s a short walk between appointments, a moment of gratitude before starting a procedure, or a few minutes of meditation, these mindful moments make a significant difference. **5. Lean on Your Support System** I rely on my support system, both professionally and personally. Sharing challenges and successes with colleagues, friends, and family provides a sense of relief and perspective. **6. Regular Physical Activity** Exercise is a fantastic way to relieve stress. Despite a busy schedule, I ensure I make time for regular physical activity, whether it’s a quick workout, stretches, or a walk. It’s a powerful way to recharge. **7. Embrace Technology** Technology, like my Oura Ring, helps me stay in tune with my body’s needs. I use it to monitor my sleep, activity, and readiness levels, ensuring I listen to my body’s cues and take necessary breaks. In conclusion, finding time to unwind as a physician requires intention and effort. It’s about creating a balance that allows us to thrive both professionally and personally. Today, I’m heeding the advice from my Oura Ring and taking it slow – because taking care of myself is the best way to continue taking care of my patients. #PhysicianLife #SelfCare #WorkLifeBalance #Mindfulness #HealthcareProfessionals #MedicalPractice #StressManagement #WellBeing #HealthyLiving #LeadershipInHealthcare #PhysicianWellness #MedicalCommunity #PersonalDevelopment #Unwind #HealthcareLeadership ŌURA

How to Build an Emotional Self-Care Routine as a Leader (That Actually Works) Let’s be real the hardest part of leadership isn’t the meetings, the strategy, or the spreadsheets. It’s carrying the emotional weight of decisions, expectations, and people — without burning out or shutting down. You need a mindset and a routine that protect your emotional energy. Here’s a step-by-step guide to create one that actually works 👇🏾 Step 1: Know Your Emotional Baseline For one week, check in with yourself 2–3 times a day. Quietly ask: “Right now, I feel ___ because ___.” This simple awareness (a core skill in the Leadership MEQ Mindset Pillar) helps you see patterns instead of being pulled by them. Step 2: Identify Your Non-Negotiables List 2–3 habits that keep you grounded (sleep, movement, prayer/meditation, journaling, quiet time). Schedule them like you would any important meeting. These are not rewards; they are your fuel. Step 3: Build Micro-Recovery Breaks Into Your Day You don’t need an hour to reset. Sprinkle 5–10 minute pauses between intense conversations to: Breathe deeply Stretch or walk Step away from your screen These micro-breaks calm your nervous system and prevent emotional overload. Step 4: Protect Your Energy With Boundaries Leadership requires generosity not self-erasure. Practice saying: “I can do this, but not today.” “My plate is full — let’s revisit this on ___.” Healthy boundaries don’t limit your impact. They extend it. Step 5: Reflect & Reset Weekly Once a week, ask yourself: What drained me? What nourished me? What will I do differently next week to support my emotional health? This is how emotional self-care becomes a leadership system, not a one-time fix. Pro Tip: Treat emotional self-care like leadership training. It’s not indulgence, it’s strategy. Skipping it doesn’t make you stronger; it makes you silently exhausted. Small, consistent care beats burnout, resentment, and “checking out” every time. Awareness creates alignment. Alignment sustains your impact. #LeadershipMEQ #DrSabineSpeaks #EmotionalIntelligence #MindsetMatters #EmotionalSelfCare #AuthenticLeadership #LeadershipVoiceMasterclass

Stop feeling guilty about self-care 🧠 Seen those elaborate "Self-Care Sunday" posts? Face masks, yoga, perfect journaling... And you're thinking: "I should be doing that." But life gets busy. Weeks pass. Guilt kicks in. Here's the truth: Real self-care isn't spa days. It's training your brain through SHORT actions that fit your actual life. Your brain has two modes:  1. GO MODE (stress)  2. RESTORE MODE (calm) Too much GO MODE = burnout. Your daily micro-reset toolkit: 1. 🌅 MORNING: 3 deep breaths while coffee brews  2. ☀️ MIDDAY: Step outside + box breathing 3. 🌙 EVENING: Write 3 things that went well Make it stick: Link ONE action to something you already do. Small, frequent calm moments rewire your brain in just weeks. Calm becomes your default, not your recovery mode. What's ONE micro-habit you could try this week? 💡 Want more brain-based resilience strategies? Subscribe to my newsletter: https://lnkd.in/enBuXj8d Drop your go-to micro self-care habit below 👇 #MentalHealth #Resilience #SelfCare #BrainHealth

A reality check for anyone who needs it:    (We all do, from time to time)   If you’re running on empty, everything suffers.    → Creativity drops. → Work slows down. → You get snappy, tired, and worn down.   And that’s not just stress.  That’s burnout creeping in.   So you need to make the effort to protect yourself.   Here’s how:   1) Set Boundaries ↳ Log off when your workday ends. ↳ Don’t let work bleed into your evenings and weekends.   2) Schedule Non-Negotiable Breaks ↳ Block 10–15 minutes between meetings. ↳ Step away. Clear your head. Guard that time. 3) Track Your Workload Weekly ↳ Keep an honest log. ↳ Spot the overload before it crushes you.   4) Say No Without Guilt ↳ Protect your time. ↳ If it’s not urgent or essential, let it wait - or delegate it.   5) Stop Overcommitting ↳ You’re not meant to carry it all. ↳ Do your job well - but stop trying to do everything. 6) Prioritise Sleep and Rest ↳ You’re not a robot. ↳ Sleep matters. So does mentally switching off.   You can’t do your best work when you’re burning out.   Step back.  Recharge.  Refocus.   Self-care isn’t lazy.    It’s necessary.   Do you agree?   ♻️ Found this helpful? Repost to help your LinkedIn network.   And follow Rob Dance for more LinkedIn content like this!

When was the last time you checked on yourself about how you are feeling or doing? Most often, we tend to neglect the feelings of exhaustion and depletion. Prolonged periods of feeling low can cause anxiety, stress, lack of motivation and negative, self harming thoughts. During periods of change, transformations, and high productivity, it’s especially important to take a pause and balance your mind, body and thoughts. We all work towards creating a happy life by buying new things or working towards a promotion but true happiness is not about intensity it’s about balance, harmony and order. I realised it myself this weekend when I took a conscious break after months of intense work. The reflections exercise below will help you start the journey of daily checking and honoring one self with loving kindness. 🌞 10 Self Care Questions: 1.Did I criticise myself or others today? “I am fat.” “They never understand.” “My boss never appreciates.” These are the common dialogues which we hear on a day to day basis. Positive thoughts will bring more of the same whereas thoughts of criticism will bring more of that. 2. Do I feel hydrated? Water helps release toxins from the body. It also helps in better working of the mind. Do you take regular water breaks? 3. Did I eat anything healthy in last 3 hours? We often neglect our food and diet during the times of change or stress. Awareness will help replace sugary food and drinks with healthy options. 4. Did I do or said anything nice to someone today? A small act of care, like a smile to a stranger, coffee for a coworker, playing with a kid and helping the elderly can bring happiness in our life. Researchers have proved that!! 5. Did I pause to take 5 deep breaths? Adding small mindful breaks during the day helps release stress, increase productivity and enhances general well-being. 6. Have I stretched or moved my body today? Any form of exercise or a simple walk in the nature can help elevate your mood. Movement helps release mood enhancing hormones. 7. Have I dressed my best? Dressing up your best self or working on your appearance will help in boosting your self confidence and feeling good about yourself. 8. Have I met my friends for a chat or an outing? A study in Harvard revealed that people with few social ties are two or three times more likely to suffer from major depression than people with strong bonds. 9. Have I listened to some uplifting music? Music is known to be a mood booster and helps heal chronic pains too. 10. Did I express gratitude today? Gratitude always helps in quickly shifting from a negative to a positive mood. Just write down 5 things you are grateful for at any moment of the day and feel the difference. “The Universe is not outside of you. Look inside yourself; everything that you ever want, you already are.” – Rumi #happiness #coaching #selfcare Follow Henna for posts and tools on happiness. Image courtesy mentioned on pic.

7 OPTIMISM AND RESILIENCE RITUALS  I was depressed for 5 years. I believed it was always outside my control. It was and it wasn��t. It was no miracle recovery, but I gradually learnt there were 7 self care and resilience rituals that help keep me optimistic and in the Green Zone (on most days) 1.     LIVE YOUR ONE THING – schedule when and where to do the thing that keeps you centred, and feeds your soul (for me this is meditation) 2.     REFUEL DAILY – make time to eat well, rest well, and take 7500 steps (or equivalent) 3.     NURTURE SELF – schedule quality time each week for people that are good for you 4.     PLAY TO STRENGTH – make time to know and develop your top 5 strengths (I prefer the Gallup StrengthsFinder) 5.     PROGRESS IS BETTER THAN PERFECTION – celebrate and be grateful for small victories 6.     ASK R U OK? – care for the person you are with – and if you are by yourself – that’s you 7.     BE TRUE TO SELF – ask weekly to you like yourself – like what you do – and how you are doing it. If you don’t like the answers – reset I make time each week for these rituals, and it has made all the difference, May you make time to manager you mood – not your time. May the best in life and love and happiness be ahead of you #resilience #selfcare #mentalhealth