Hier erfahren Sie, wie Sie mit Achtsamkeit das Wohlbefinden erhalten und Burnout im späten Berufsleben vorbeugen können.

Developing a healthy daily routine is essential for well-being and preventing burnout, especially later in your career. Here are some tips: 1. Regular physical activity. Choose an activity you enjoy and include mindfulness elements or short breaks. 2. Sleep hygiene. Maintain quality sleep by sticking to a schedule, avoiding gadgets before bed, and practicing relaxation exercises. 3. Balanced eating. A nutritious diet supports overall well-being. 4. "Formal" mindfulness practices. Try to incorporate meditation into your weekly routine. 5. "Informal" mindful activities. Engage in mindfulness during daily tasks, like savoring the smell of morning coffee. Integrating these practices can help you maintain your well-being and health.

La meditación es clave para lograr calma mental y es clave que se incorpore como estilo de vida. Hay diversas técnicas y prácticas, por lo cual es importante que cada persona encuentre una técnica y que la cultive por un periodo prolongado de tiempo para interiorizarla. Cuando vemos el mercado, existe una oferta variada, por lo cual es importante elegir una práctica, profundizar en ella y mantenerla en el tiempo. De ese modo, meditar se convierte en parte del auto-cuidado, haciéndonos responsables de nuestra salud mental.

La práctica del mindfulness, es como una herramienta de higiene mental y ello repercute en nuestro estado físico y emocional de forma positiva. Pero al igual que hay que limpiar y ordenar nuestra casa de forma regular ( no vale de vez en cuando) para que la herramienta sea efectiva hay que incorporarlo en nuestra vida como una rutina, la cual nos traerá múltiples beneficios. La repetición es lo que te lleva a conquistar el método.

You cannot Imagine how such a simple thing as 10-15 minutes daily mindfulness routine can make a difference in overall well-being and prevention any mental fatigue or burnout. Start your day with 10 min breathwork and meditation practice, take 5 minuted during the lunch break and then few minutes before going to sleep. You will see the difference already after one week!

Setting boundaries can feel scary and hard, but when we do it with purpose, intention and communicate effectively, often times it creates more ease and understanding between parties. We can use mindfulness practice to help us gain this confidence in sense of self and be able to set boundaries to protect our health, our time, our energy and our mental capacities. Mindfulness also gives us the gift of being able to tune inwards and recognize when we are feeling depleted and needing a recharge, rather than working to the bone then feeling stressed and burnt out. When we are able to protect ourselves by setting boundaries, we can show up how we want continuously and consistently for work and other parts of our lives.

Start with yourself, when we talk about setting boundaries at work. I often see leaders so caught up in their daily tasks that they are determined to work long hours and even weekends to complete certain projects and stick to some internal deadlines that they have set for themselves. Starting with yourself, means taking a mindful step back and be able to say STOP, before you exhaust yourself and your team with busy work, tasks that can be simplified and deadlines that are not that urgent.

Setting boundaries is a compassionate thing to do. A “no” to someone else is a “yes” to yourself. Sometimes we are afraid to say no due to our need to belong. But when you belong to yourself, you always fit.

A importância do trabalho, para edificar e tornar o ser humano útil e saudável é sempre destacado como algo importante, mas existe a falta da responsabilidade em reeducação no contexto das rotinas e obrigações abusivas ou demasiada,entender que por limites e fazer do seu espaço de atividades algo leve e agradável é essencial para seu bem estar e saúde mental !

Whether it's through journaling, sharing our gratitude with others, or simply taking a moment to reflect on our blessings, let's cultivate a mindset of appreciation and thankfulness. Trust me, it's worth it!

Cuando entrenamos la gratitud nuestra mente se hace permeable a todo lo bueno que hay en nuestras vidas, toma más conciencia de ello. A partir de ahí reconocer lo bueno se hace más fácil. Es una buena manera de promover el saboreo o mindfulness de las cosas positivas

There’s always something to be grateful for. Even if it’s just that you get to live another day. When you are grateful for the little things, you always feel like your life has meaning.

Cultivating gratitude is a sure way to stay connected with your passion, your internal flame that drives and motivates you. When you notice things you are grateful about at work you focus your attention on those pieces of the puzzle that constitute your passion for what you do.

I prioritise engaging fully with each moment, whether teaching a class, planning sessions or interacting with clients. This means giving my undivided attention to the task or person at hand, which helps me cultivate a deeper sense of satisfaction and accomplishment. Mindfulness teaches us to immerse ourselves in the present activity without distraction. By practicing this, I not only improve the quality of my work but also enhance my personal connections, making my professional experience richer and more rewarding.

One very simple and practical tip to bring your mind to a present moment and stay fully engaged is to take a breath and focus your attention on your big toes. This trick helps to stop your mind from wondering and brings your attention to the task or meeting that requires your mindful presence here and now.

Our power is always in the present moment. Mindfulness can help us get the most out of every experience. Before mindfulness I did not remember many things and I didn’t fully enjoy my life. One of my favourite sayings is wherever you go, there you are. So be there!

While I agree with this sentiment at the most shallow level, it's also important to note that being mindful is not a cure-all for focus, nor does it always "look" mindful, especially for neurodivergent peoples. Engaging fully with a task can make that task more fulfilling, but sometimes "distraction" is needed for focus- such as listening to music while working, using a standing desk or exercise ball as a seat, or doodling while taking notes. Taking care of sensory needs can help improve our focus and our ability to stay present.

Reflection is a critical element in maintaining mental and emotional health. I set aside time each day for personal reflection, whether through meditation, journaling, or simply sitting quietly and letting my thoughts flow. This practice allows me to observe my thoughts and feelings without judgment, gaining insight into what brings me joy, causes stress, and how I respond to my environment. Regular reflection helps me align my actions with my values and goals, ensuring that I stay true to myself and my path, thereby reducing the risk of burnout. Through fully engaging in my work and often reflecting on my experiences and feelings, I nurture my well-being and guard against the fatigue that can come from many years in a demanding career.

Self-reflection is great, but it should not be just in your head. A simple example, such practices as walking meditation or walking reflections, this method has been already used in ancient Greece by Aristotel. Aristotle's school was called the "Peripatetic School," which comes from the Greek word "peripatein" meaning "to walk about." Try to use multiple intelligences during your mindful reflections.

Going inward assist you in getting to know your real self, your higher self. It helps you be able to differentiate between what your rational mind or ego thinks you should do vs what your heart or higher self desires.

At my children’s school, they talk about growth mindset and being open, curious and kind. This is a great reminder for adults as well as kids! We can’t know everything, and if we think we do, that’s when stop growing and become stuck in “old ways”. Having an open mind to learn is one of the best tools to have in any relationship - including the one with our work and career. Mindfulness practice teaches us to keep an open and curious mindset, and helps us be kind to ourselves when we are learning and back to being a beginner. When we adapt an open and curious mind, we create space in our mind to learn and grow and become better.

Continuous learning is crucial, especially in your late career. Scientific research shows that lifelong learning is essential for our cognitive health. It's about exploring new things in various ways: learning new skills, discussing different topics with different people, and participating in diverse activities. This not only boosts neuroplasticity and adaptability but also brings new knowledge, skills, and even new friends. The key is to make learning a habit, enjoy it, and never think you're too old for it.

Once you stop learning you are just coasting along. Passion and true enjoyment come with challenge and also new experience. Continue to learn and you will be a leader in your field and you will have much less chance of burnout as well!

While routines and boundaries are important, reignite your passion to truly thrive in your late career. Reflect on what originally drew you to your field. Is there a new project or area within your expertise that excites you? Can you use your experience to mentor or guide younger colleagues? Reconnecting with your purpose adds meaning to your work and combats feelings of stagnation. Think of it like adding a new chapter to your professional story - a chapter filled with purpose and fulfillment. This renewed sense of "why" keeps you engaged and energized, preventing burnout.

Maintaining well-being & preventing burnout during a late career can be effectively managed through mindfulness practices. Mindful Breathing helps in calming the mind & reducing stress levels Mindful Meditation involves focusing on present moment & being aware of your thoughts & feelings without judgment Gratitude Practice can help shift your focus from stressors to positive aspects of your life Setting Boundaries ensures that you have time to relax & recharge Mindful Communication can improve relationships & reduce misunderstandings Self-Care Practices like regular exercise, a balanced diet and adequate sleep are foundational to managing stress & preventing burnout Mindfulness Programs can help employees better deal with stress.