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Are You Working So Hard That You Pushed Yourself To Feeling Unwell And Burnt Out?

Written by: Pia King, Executive Contributor

Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.


To all the women out there working hard to make their lives better and ensure that they are healthy and well, I salute you! Taking care of your health, wellness and avoiding burnout is essential to leading a balanced life, especially in these stressful times. I know it can be challenging and hard with your busy lifestyle. There just doesn’t seem to be enough time in the day to complete everything that needs to get done. Moreover, have some time for you!

If you're looking to take control of your health, now is the perfect time to start. The tips outlined here will point you in the right direction and help you get started on the journey to a healthier you.

One of the things that I put in place for myself a few years ago was a self-care plan. I mean, how was I going to tell my clients to practice self-care and then not do it for me. That just didn’t make sense and I wasn’t being truthful or authentic.

So, below are some of my self-care tips that may help prevent burnout and keep your energy, focus, and enthusiasm at their peak. Remember to take care of yourself and recharge your batteries every day; your health and wellbeing will thank you for it. You can always adjust and reassess as needed.

1. Make sure you get enough sleep

Sleep is essential to your physical and mental health, and it also helps to prevent burnout. Aim for at least 7-8 hours of restful sleep and take regular naps if needed. I’m a night owl, so I really needed to adjust and assess this part of my self-care plan. My body was literally screaming at me to get more rest. I intentionally set my alarm reminder to go off at 10:00 pm to go to bed every night. I often would shut down around 2:00 am and back up at 7:00 am. This was really bad for my body and mental health.

2. Exercise and stay active

Incorporate physical activity into your daily routine, whether it's a brisk walk, a yoga session or a dance class. Taking the time to move your body can help reduce stress, boost energy levels, and improve your overall wellbeing. What’s key here is enjoying the activity so that you stick with it. Thinking of the exercise and fun and exciting with “trick” your mind into believing that you are safe. If your mind thinks that you about to be in some kind of harm, it will react and do everything to prevent you from doing that unsafe behavior. For example, doing a long-distance marathon and you know you aren’t in shape for it. So, be mindful of the activities you select, but just get your body moving.

3. Stay connected

Social support is important, especially during times of high stress. Spend time with friends and family, meet up with colleagues after work, or reach out to people in your support network. Knowing you have a strong support system can be a huge relief.

4. Practice mindfulness

Take a mental health pause. Just a few moments throughout the day to pause and focus on the present. Deep breathing, positive self-talk, coloring, journaling, reading, meditating and reflective thinking can all help reduce stress levels.

5. Take care of yourself

Make sure you're doing the things that make you happy, whether it's going to the spa, getting mini-Pedi, cooking a favorite meal, going horseback riding, swimming or art class or dancing around the house. Taking a break from work to do things you enjoy will help you stay energized and motivated.

When you have the foundation of understanding wellness. knowing the importance of stress management, healthy eating, and physical activity can help you make better decisions when it comes to taking care of your health. Sleep deprivation is extremely harmful to the body, so again make sure you are at least getting 6 hours of restorative sleep. Seven to eight hours is best to be at your best throughout the day.

Let’s not forget the saying “We are what we eat” Focus on your nutrition. Eating healthy should be something you strive for every day, even if it’s just a small step. Start by making small changes and gradually increase the number of fruits and vegetables you’re eating, reduce sugary and processed foods, and cut out unhealthy snacks. I know this is probably going to be the most challenging part of the self-care plan, especially now with all of concern with additives and chemicals that are in our food. If you are fortunate enough and know how to and love to garden, AWESOME! For the rest of us, well we better go sign up for gardening classes and start reading up. But hey, there are a lot of great farmers markets across the country and organic markets. Do you best to eliminate sugar, sodas, starches, pretty much all oil except olive and avocado oils, junk foods, processed foods, and increase green leafy vegetables, fiber and water.

I hope these self-care wellness tips help you create a wellness care plan so you can begin to take control of your health and wellness and start to make positive changes. So, don’t wait – start now, and watch as you transform both your body and mind into a healthier you.

Need some help with some great recipes? Download the easy to prepare recipes here.

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Pia King, Executive Contributor Brainz Magazine

Pia King journey is a testament to the power of resilience, transformation, and unwavering determination. With a background as a seasoned social worker, a visionary entrepreneur, and a subject matter expert in the fields of mental and alternative health, personal development coaching, and holistic well-being, She has carved an inspiring path that continues to impact countless lives.

Several years ago, she faced a life-altering diagnosis of chronic migraines and Lupus, which posed significant challenges to her daily life and career aspirations. Instead of succumbing to adversity, she channeled her inner strength and embarked on a remarkable journey of self-discovery and healing. She meticulously crafted strategies that not only enhanced her overall wellness but also ignited her cognitive prowess, setting an example that defied limitations.

Pia's transformative experience ignited a passion within her to empower others facing similar health obstacles. Guided by an unwavering dedication to helping individuals unleash their untapped potential, she embarked on a mission to inspire holistic growth, propelling individuals to reimagine their work-life balance and break free from the shackles of chronic health conditions.

As the CEO of MSW Life, LLC, Pia has brought her vision to life through the groundbreaking online accelerated learning academy, "Breaking Generational Curses Around Money." This innovative platform is a testament to her commitment to catalyzing change in the financial future of families' lives, offering them the tools to shatter barriers and embrace financial freedom with a renewed sense of purpose.

Pia's multifaceted expertise is further showcased through her impactful roles as an author and podcast host. Her words and voice resonate deeply with her audience as she shares her insights, knowledge, and personal journey with candor and authenticity. Pia's podcast serves as a source of solace, empowerment, and transformation for countless listeners seeking guidance on navigating life's challenges with courage and grace.

Driven by her steadfast mission, "The Almighty Can't Reach You In A Spirit of Fear," Pia King is a beacon of hope, a leader, and a role model who embodies the spirit of resilience and unwavering faith. Her extraordinary journey, from a social worker to a transformative entrepreneur, stands as an enduring testament to the human capacity to rise above adversity, rewrite one's narrative, and inspire others to unleash their true potential. You can follow Pia on Instagram & Linkendin:



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