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Pouring From an Empty Cup: Why Prioritising Self-Care is Essential & 3 Simple Ways to Make It Happen! In today's fast-paced world, prioritising self-care often feels like an afterthought. But the truth is, without looking after ourselves, we can't give our best to anything or anyone else. 🌿 When we constantly pour out—giving to our jobs, families, and commitments—but neglect to refill our own cup, it leaves us feeling drained, resentful, and exhausted. Instead of showing up fully, we begin to run on fumes, and soon, there's nothing left to give. 😩 What does this do to our wellbeing? Constantly giving without taking time to recharge can have a serious impact on our physical, emotional, and mental health. Burnout, anxiety, and even physical illness often follow when we ignore our needs for too long. Over time, it chips away at our motivation, energy, and ability to focus, leading to lower productivity and a loss of joy in the things that matter most. 😓 Why is it so hard to prioritise self-care? 1. Overcommitment – We say "yes" to everything and leave no time for ourselves. 2. Guilt – We feel selfish for taking time away from responsibilities. 3. Distractions – We let endless to-do lists, notifications, and the busyness of life control our time. But self-care isn't selfish. It’s necessary. Here's how to make it a priority without overhauling your entire routine: 1. Schedule It – Just like you would any important meeting, block time in your calendar for self-care. Whether it’s a workout, quiet time, or a hobby, treat it as non-negotiable. 🕒 2. Set Boundaries – Learn to say “no” when something doesn’t serve your well-being. You can’t pour from an empty cup, and protecting your energy is crucial. 🛑 3. Start Small – Don’t try to make big changes overnight. Start with 5-10 minutes a day. Stretch, meditate, or simply take a deep breath and reset. Consistency is key. 🌸 Remember, when you constantly pour out without replenishing, your wellbeing suffers, and you can’t fully show up for anyone else. Prioritising self-care helps you to refuel and be your best for others. If you're feeling burnt out, it's time to put yourself back on the list. 💪✨ #SelfCare #PrioritiseYourself #MentalHealthMatters #BurnoutPrevention #HealthyBoundaries #RefillYourCup #SelfLove #WellbeingJourney #SmallStepsBigImpact #HealthyLiving #MindBodySoul

Sometimes we all need a little help.   Back in September 2022 something had been bugging me and it was a theme I was noticing when working with coaching clients on a 121 basis.    And the theme was after working with me (for whatever reason) they were experiencing great wellbeing in all areas of their lives.  And by wellbeing, I mean the ability to feel good and function well, most days.   They were able to make well informed decisions, were more productive, knew how to procrastinate less, built better relationships, communicated better and put boundaries in place that benefited them and those around them. Some made big changes, some made small changes.   This is when my Fantastic Wellbeing course idea came about but there was a problem.   I had plenty of knowledge, experience, and client testimonials to inform what works and what is needed for great wellbeing. But what I didn’t have was any clue how to translate all this knowledge into an impactful course that would meet individuals’ wellbeing needs, in a scalable manner and within a reasonable budget.   And that’s where Glen Long came along, perfectly timed with the help I needed to build a course by enrolling on his Build Your Best Course ‘course’!   I had never been taught how to build a course and Glen’s course taught me so much about something I didn’t know, and the reason for this post is I have the same thoughts about wellbeing.    When have you been taught about wellbeing? And have you been taught about it in such way that it makes a difference to the rest of your life? In such a way that you learn stuff about yourself that informs all your future decisions. In such a way that you realise you are not alone in many of your thoughts.   You may have read a book, had a day’s training, seen something on TikTok but what can you say you have learnt that will truly make a long-term impact?   All my course participants to date are surprised at what I am teaching in relation to wellbeing, what they are learning and the impact it is having on their lives. Some of it they already know but didn't know how to apply, some of it they may already be doing but now learn how to weave it into more of their lives and some of it is brand new to them.   So, tell me, as you read this what do you think would benefit you most with your wellbeing, or as I say, your ability to feel good and function well, most days. Here's more details https://lnkd.in/da36-X5C

How are you, really? I came across this wellbeing questionnaire in the NY Times over the weekend; it's a really great tool to check in with ourselves: 1. MOOD > How would you describe your mood most days? > Is it generally positive, generally negative or a mix? > Do you tend to feel more positive or negative emotions throughout the day?(Think joy, love or awe versus anger, sadness or anxiety.) 2. SELF TALK > Is your inner monologue more self-critical or self-compassionate? > When trying something new, do you think you’re going to succeed, or are you sure you’re going to fail? > If you make a mistake, do you beat yourself up afterward, or do you give yourself the benefit of the doubt? 3. PHYSICAL HEALTH > How is your physical health, generally? > How often do you sleep for seven to nine hours a night? > How much physical activity do you do each week? 4. RELATIONSHIPS > Do you feel like you have strong relationships with family, friends, neighbors or co-workers? > How often do you see people socially every week? > Do you have someone you could call in an emergency? 5. MEANING AND PURPOSE > Are there things in your life that give you a sense of meaning or purpose?(This could be through work, volunteering, hobbies, a religious community or caring for others.) > Do you have a sense of responsibility to something or someone other than yourself? > Do you feel that your contributions matter? 6. COMPETENCY > Do you feel like there are things in your life that you’re good at? > Are there parts of your life that give you a sense of accomplishment? > Do you feel like you are generally a capable person?   7. FLOW > How often do you feel completely absorbed in what you’re doing? > Do you ever lose track of time while you’re working or doing a hobby? > Do you look forward to participating in those activities? 8. CONTROL AND AUTONOMY > Do you feel like you are generally in control of your life? > Do you feel like you have autonomy and agency, at work and at home? > Do you make the major decisions about your life, or does someone else? 9. MONEY AND RESOURCES > Do you have enough financial resources to support yourself and your family? > Do you ever have to worry about necessities, like food or housing? > Do you have the resources and support you need to do your job well? 10. FAIRNESS > Do you feel like the world is generally a fair place? > Are there systems that stymie you? > Do you feel like you have as many opportunities as the next person? 11. LIFE SATISFACTION > Generally speaking, how satisfied are you with your life? > Have you achieved, or are you on the path to achieve, most of the important things you wanted? > Are there major aspects of your life that you would change?   If after moving through these questions you feel like things in your life aren’t going as well as you want them to, consider reaching out to a professional. Try talking to your primary care provider about your mental health, or search for a local therapist or psychiatrist. 

🚪🥰 Wellness & Recovery 🥰🚪 For those struggling with their mental health, the way to wellness and recovery is available, but the only person that can make the decision to step through the door....is YOU! 🫵 You may actually not know what's wrong, you might just not feel right, feel down, frazzled, lacking energy and a long list of other symptoms that you just can't explain. Symptoms that don't lift you up but instead make you feel sad, hopeless, emotional and alone. You might not be ready and that's okay but for those that are...I'm just going to pop a list 📜 of some things to consider that I've learnt and that helped me 👇 ✍️📓 However you're feeling, start journalling. Write how you're feeling, what you're noticing, not just on your good days...but on your bad days. Even take note of the cycles...the Duration, Frequency & what impact it has on your life. 👨⚕️👩⚕️ Book an appointment with your GP. Make sure when booking, you schedule a "long appointment" so that they have more time to spend with you. Be as open and honest as you can be. Take your journalling in if it's easier to communicate your feelings that way. 🧠🙌 Be open-minded and willing to listen, to try and take steps that the professionals recommend. 🏊♂️🏃♂️ Ensure you're doing some exercise daily, whether that's a walk, gym or sport. If you can find a buddy or group to join...even better. 🗒💡 Make a list of what brings you joy, what makes you smile and ignites you inside. Inject these into your day whenever and wherever you can. 💭🗣 Communicate with those closest to you. I can tell you it's easy to withdraw, not talk and shut them out, but it's important as hard as it may feel to share so they can understand and provide support. 1️⃣ Pick one person, a friend, loved one or colleague that you can call at any time...and that they can do the same if they need. ⚠️☎️🔌 Have a list of numbers and resources that you can reach out to incase of an emergency. Some listed some below 👇 What I want you to know is that it's not necessarily going to be easy, there'll be ups, downs...steps forward and setbacks. Just keep GOING. Recovery is ahead. Don't lose hope. Always someone waiting to take your call.... QLD Mental Health Line: 1300 MHCALL (1300 642 255) or search your State MH line. Lifeline Australia: 13 11 14 Beyond Blue: 1300 224 636 Kids Helpline: 1800 551 800 DV Connect: 1800 811 811 TIACS: 0488 846 988 DV Men's Line: 1800 600 686

🔹 What helps protect you from burnout as a doctor? 🔹 Last week, I attended the NHS Practitioner Health ‘Wounded Healer’ summit, organised in collaboration with charity Doctors in Distress.  It was an incredible conference, packed with inspiring talks from amazing speakers dedicated to boosting workplace wellbeing for NHS professionals. There were SO many key takeaways, but wanted to share a few here: Dr Helen Garr, Medical Director at NHS Practitioner Health, and Simon Lyne, therapist at NHS Practitioner Health, shared some fantastic insights about what protects doctors from burnout, in podcast interview with Dr Rachel Morris for her podcast series, You Are Not a Frog. Here are a few highlights: 🔹1) Prioritising your own wellbeing   Most doctors put their patients and jobs first. While this is important, it’s crucial as doctors to ensure that your own wellbeing isn’t neglected as a result of this. Essential self-care —good sleep, healthy eating, spending time with loved ones, spending time with yourself—are often the first things to go when work gets intense.  → Recognize your basic needs, take note of them, & make them a priority (e.g stay hydrated, take toilet breaks etc). You can think of this as your psychological PPE against burnout. 🔹2) Being aware of perfectionism, embracing being ‘good enough’ As doctors, medicine can become your whole identity - your value, your sense of worth.  Doctors tend to think they have to be perfect, which can cause immense pressure. And when things go wrong, which happens to all of us, this can then be really hard to deal with if we have a perfectionistic mindset. It can affect our self-esteem, and ramp up our inner critic. It's so helpful to keep in mind that none of us are perfect; we all fall short of our expectations at times. Rather than striving for perfection, it is far more helpful to practice being ‘good enough’ 🔹3) Recognising your signs Check in with yourself regularly. Notice if you’re showing signs that you’re struggling. Know what your signs are. Also, know what your colleagues’ signs are too. Have a work buddy to check in with, so that you can help each other to stay mindful of each others wellbeing. If you notice your work buddy showing signs of not feeling ok, check in with them. (It's often more difficult to see the signs in ourselves, and easier to see them in others). 🔹4) Working with, and befriending, your inner critic When your inner critic shows up: Be aware- Notice it Be curious - See if you can connect with it with a sense of curiosity. Understand what it's trying to protect you from. Respond to it with kindness, compassion and gratitude. Befriend it, thank it for looking out for you Therapy can really help with this How do you prioritise your wellbeing as an NHS doctor? Share your tips in the comments below! #nhswellbeing #nhsdoctors #generalpractitioners #stressmanagement #burnout

I used to want to help people heal through food, when I changed careers, but I was wrong. Here's how I shifted my perspective. We are complex and fascinating constellations of feelings, experiences, and stories. How and what we are healing from is different for everyone. And let's be clear - healing looks different for everyone. Some of us are healing from: Chronic illness Toxic Jobs Grief of being laid off Loneliness Bad relationships Global genocides and tragedy The list goes on, but we all have our own $hit. Honestly, for every person, there is likely 100 different things. I know for me, my list is long, but I digress. When I think about what well-being coaching looks like to me, it has changed as I have learned more. That's the beauty of growth. The more you learn, the more you can grow and evolve. My clients have taught me so much about what wellbeing looks like and it's because of them I continue to become a better coach. Of course, I invest tens of thousands of dollars in my own growth and education to serve my clients better, as well. This is why I'm shifting the way I talk about my business and the work I do. The work I do is about helping people find more wellbeing in their lives. We don't arrive at better wellbeing on way. There are many different paths and it's not static. 𝘛𝘩𝘦𝘳𝘦 𝘪𝘴 𝘯𝘰 𝘸𝘦𝘭𝘭𝘣𝘦𝘪𝘯𝘨 𝘯𝘪𝘳𝘷𝘢𝘯𝘢. Wellbeing is a practice and we need to do it everyday. It goes beyond self-care. Sure that's a component, but it's only a piece. Wellbeing is showing up for you and yourself everyday, even when we don't want to. Somedays we are great at it, and some days, less great, and that's OK. Continuing to show up is key. Some days wellbeing shows up in the food on our plate. Other days, it shows up in the patterns we allow to repeat in our daily lives. We are all doing so much, everyday. We are constantly bombarded with all the messages about what we "should" be doing, instead of all the great things we are already doing. I'm here to tell you that you're doing great. $hit is hard out there, but you're doing amazing! If you want a little extra help, I'm here. I'm running a limited Spring program and still have a couple more spaces open. If you want to get in before it's too late, DM me SPRING and let's have a conversation. No hard sales, no pressure, just an open and supportive conversation. I'm rooting for you!

Here are five of my favourite quotes from Time to Change thus far (and why I like them so much)… “It's better to take a step and just start moving because you don't have unlimited amounts of time.” Sebastian Rogers ◾ With overwhelming amounts of information on topics and ways to change, it’s very easy to get caught up in a fixation to make the “right” decision. Often, the best thing to do is to try something, reflect and iterate, especially when we’re making behavioural changes in our lives. (Please note that this episode is currently unreleased - it will be available for listening in the coming days! 😁 ) "Being able to feel like you’re a part of a collaborative experience of progress and improvement and change, really does play a huge role in helping to support psychological safety" Annaliese McGavin ◾ Often when we’re designing changes for other people, teams, groups etc, hearing their perspective not only leads to better outcomes, but leaves them feeling more included and valued. "For me when I make a change, I make it embarrassingly small so that I can’t talk about it immediately and by the time it’s got big enough, its got engrained in my life so I don’t really want to talk about it” Matt Richmond There’s two key points here: ◾ Starting really small not only makes the behaviour more achievable, but helps ensure the behaviour is brought about by intrinsic motivation rather than social pressure. ◾ For behaviours to grow (i.e., become “bigger”/more impactful), finding a routine is really helpful “Just the hours (on social media) itself, (are) not so much a problem, I think it’s more a case of the quality of those hours and, is the result of those hours having an impact on my real world relationships, progress or other impacts on my wellbeing” Ryan Bell ◾ As with many of the “problematic” behaviours we’re trying to reduce, the greatest cost comes from the impact it has other important aspects of our lives. (Managing wellbeing is about) “finding those energy-giving things that you do and what might be draining for the energy levels” Ian Fagan ◾ In a world where we’re bombarded with wellbeing “hacks,” tips and strategies, it can be difficult to decide which forms of self-care to prioritise. Ian provides a simple criteria, find those activities which leave you feeling energise, and prioritise those. Feel free to let me know of your favourite quote on behaviour change in the comments! 👇

You are hard-working, ambitious and driven. You work in a fast-paced, ever-changing industry that requires you to be on your toes. Yet you give so much to your work that you risk ending up on your knees. And if that happens, you'll have nothing left to give. 💔 Today I'll be speaking on mental health and wellbeing to Comply365, where teams of digital innovators help businesses leverage digital content and cutting-edge technology for aviation 🛩 and rail manuals and more. We'll be exploring how we can build our resilience and keep our wellbeing tank topped up so that we can perform at our best on a daily basis 🌟 and be ready for the inevitable challenges that life throws at us, be they personal or professional. I'll be drawing on my own experiences of burnout and breakdown while reporting for Reuters from the Houses of Parliament, sharing the unhealthy coping mechanisms I used to resort to - binge eating, binge drinking, compulsive people-pleasing, over-working - and sharing the tips and tools that have helped me and countless others to work to our full potential and stay happy, healthy and well. 🤸♀️ As ever, it's about those tiny actions, the little steps we take on a daily basis, with consistency, to keep our wellbeing tank topped up. 🌻 Exercise, relaxation, healthy nutrition, Nature, boundaries around work and screens, sleep 😴, rest, connection with other humans, self-care, self-love, openness, honesty, asking for help when we need it and so forth, alongside the deeper self-enquiry some of us may need to do to understand why we struggle to take care of ourselves. What action will you take today to take care of your mental and physical health❓ I'm off to my choir and then I'll have a dip in the sea 🌊 before delivering my presentation to Comply365 - this will ensure I'm in the best head space to be of service. ⬇ ⬇ ⬇ 🎙 I'm a motivational speaker and TEDx speaker specialising in mental health, wellbeing, burnout, inclusion and healthy relationships with self and others 🏆 I was Runner-Up and 'Highly Commended' at The Speaker Awards 2024 in the Positive Impact & Sustainability category 💚 I'm an ex-Reuters journalist with first-hand experience of burnout, breakdown, an eating disorder and addictions, along with healing and recovery 📨 Message or call me to discuss your event #wellbeingspeaker #eventprofs #mentalhealthspeaker #burnout

When was the last time you truly rested? How do you make time for rest when you have so many urgent and important tasks that need your attention? This is a struggle almost universally experienced by my clients. Rest isn't a natural part of the daily rhythms of most humans in 2024. Rest may even be seen as lazy or indulgent. We reward and encourage hustle, productivity, and success. The irony is that both productivity and success are boosted when we learn to rest well. It can feel impossible to incorporate adequate rest into your busy life, but you can do it. Sometimes it's a matter of starting with even just 10-15 minutes. What you do with that time will depend on what type of rest you need - physical, mental, emotional, or social rest. I am very deliberate about incorporating regular rest into my life, because I know how vital it is in preventing me from returning to a place of burnout. I never want to experience that rock-bottom depletion again, so I find a way to make sure that my wellbeing is a priority. But one thing I don't get to do often is have a "PJ day". A day spent entirely at home. A day with no guests, no errands, no work commitments, no social gatherings, no dropping kids at activities. With five children and a business, there is usually at least one thing I need to fit into the day. But today we did it. True to it's name, I even managed to stay in my PJs. We played board games by the fire. We snuggled the pet bunny. We baked bread and made pots of soup. Today has reminded me that this is a type of rest my family would benefit from experiencing more often. Taking care of yourself is a continual journey of self-reflection, experimenting, and modifying our strategy. When you reflect on the role of rest in your life at the moment, what do you need? What could you experiment with? What do you need to make a priority? If you'd like some support in making sustained, relevant, consistent changes in your life, I'm happy to chat to you about whether our Thriving Together Community might be a good fit for you. We have a wonderful, supportive, authentic group of women who meet regularly to make sure that our wellbeing never returns to being the last thing on our to-do-list. Find out more: https://lnkd.in/giHzujfG And you can email me to arrange a time to talk about your own needs: info@theburnoutproject.com.au #burnout #burnoutrecovery #burnoutmanagement #stress #stresstips #selfcare #personalgrowth #mentalwellbeing #workplacewellbeing #doctorwellbeing #physicianwellbeing #doctorburnout #physicianburnout #mindfulness #thrive #wellness #wellbeing #rest #truerest

🌟 Your Mental Wellbeing Matters—Are You Taking Care of You? 🌟 Life moves fast, doesn’t it? Deadlines, meetings, family commitments, social plans, it’s so easy to focus on everything and everyone else. When was the last time you truly checked in with yourself? We all wear so many hats: leader, parent, partner, colleague, friend. Each one demands something from us. But here’s the truth, if you don’t take care of yourself, those hats become heavier, and the balance starts to tip into overwhelm. I’ve learned that looking after my wellbeing is not optional; it’s essential. For me, it’s about: 🧘♀️ Meditation to quiet my mind and refocus my energy. 💪 Gym classes to release stress and strengthen my body. 🎶 Dancing to my favorite music: a powerful way to move stagnant energy out of my body and mind while feeling it reform as uplifting, joyful energy. It’s like hitting a reset button on my spirit! 🌿 Nature walks to reconnect with myself and find clarity. 📖 Journaling to process my thoughts and let go of the mental clutter. 🕒 Balanced time—being fully present in each role, without letting one overshadow the others. But perhaps the most important lesson I’ve learned is to listen to the signs. When stress starts to build, I pause and ask: • What is my body telling me? • What’s weighing on my mind? • Can I shift my approach, simplify, or delegate? Taking a step back isn’t stepping away, it’s stepping into your strength. It’s how you ensure you’re showing up as the best version of yourself for everything and everyone in your life. So, let me ask you: What do you do to look after your mental and physical wellbeing? Are you giving yourself the time and care you deserve? I’d love to hear your thoughts, because the way we care for ourselves matters. And maybe, just maybe, your story will inspire someone else to start prioritizing their own wellbeing. ✨ Remember: self-care isn’t selfish; it’s how we keep the fire burning in all the roles we play. You are worth the time, the care, and the effort it takes to feel your best. #MentalWellbeing #Inspiration #SelfCareIsStrength #DancingForJoy #MovingEnergy #BalancedLiving #CommunitySupport