THE IMPORTANCE OF HAVING A BREAK FOR YOUR MENTAL AND PHYSICAL HEALTH

We live in a society which completely absorbs our energy; each day is like a jungle, a non-stop race that prevents us from enjoying the present time as we should, while we are constantly focused on our future, overwhelmed with a permanent To Do List that has full control over us.

Therefore, it is important to realise when it is the case to stop that freight train and to have a mental and physical break.

As you know, our mind and our body are connected more than you might imagine; physical health problems can significantly increase the chance to develop a mental health disorder, and vice versa; research shows that anxiety and depression are the most common consequences of a physical condition, however it is not excluded that a long-term physical illness could cause a panic disorder or a heart disease.

Hence it is advisable to be more aware of any possible burnout, and to be able to identify any red flag when it shows up before it will be too late.

But what are the most experienced symptoms of a breakdown and how can we recognise them?

Cases can be various, and they can differ from person to person, depending on several factors, but if you happen to notice any of the following cues, then it is the right time for you to step back and to slow down.

Have a break if you:

  • Feel mentally and physically exhausted, despite your 9-10 hours’ sleep
Photo by Pexels

Have you ever feel completely knocked out even after sleeping for longer than your usual? You think that you have fully recovered from a hectic week at work, but your face is still tense, and your energy level seems to be down; this is a clear evidence of high stress, and you should be taking some days off, dedicating some time for yourself only and to disconnect from the rest of the world for a moment.

  • Experience any difficulties concentrating and you need to go back to the same task repeatedly
Photo by Andrea Piacquadio from Pexels

Has it ever happened to you? How often did you go through the same line before sending a simple email to your boss? And how often have you read that paragraph before being able to memorize it? Like a permanent sense of tiredness, a lack of concentration may be another wake-up call in these events. Both factors can be linked to each other, and they can be experienced at the same time, depending on the person’s resilience and mental fitness.

  • Are easily irritable and you can’t control your emotions
Photo by Liza Summer from Pexels

Impulsiveness and aggressive reactions are in most cases due to challenging situations that might be affecting our psychological wellbeing – causes are countless and might have several reasons, but they usual involve people’s personal life and sphere; also, even a chronic disorder or a long-term physical disease is likely to impact your mood, and consequently, your behaviour.

  • Have been eating a significant amount of food and in a short time, or if you have a loss of appetite
Photo by Polina Tankilevitch from Pexels

Mind these kinds of symptoms, as they might be warning signals of a possible eating disorder, and you should never allow this to happen to you. Your body and your mind don’t deserve that; instead, be prompt to listen to both, understanding that every small action has a valid reason behind it and that it is better to ask for external support when needed.

  • Get regularly sick and you start developing some physical conditions that you have never had before
Photo by Andrea Piacquadio from Pexels

Sometimes stress can be so unsustainable and difficult to handle that it starts to impact our immune system too.

I still remember how often I was getting ill when I was extremely anxious and overwhelmed. I experienced the most uncommon symptoms, to the point that I could be barely able to speak or eat due to a severe infection because of mouth ulcers.

I was getting hypochondriac, thinking that I had the worst existing diseases in the planet, even though facts were proving the opposite, showing that I was perfectly fine and healthy.

It is incredible, but this is how powerful our mind and our thoughts are.

  • Have moments of extreme euphoria, followed by instants of sadness and negative mood
Photo by Andrea Piacquadio from Pexels

Managing your mood might be a factor of stress itself, and if you can’t make any plan or complete even a simple task you have been doing for a while because of that, then you might be mentally exhausted, or something might be not quite right in your life right now. Bear in mind that, in these cases, if you don’t take any action straight away, this might compromise not only your relationship with yourself, but also with people within your circle. In addition to this, in the most serious cases, this mood swing might take you to experience a mild form of bipolarism, a mental disorder that includes emotional hights (mania or hypomania) and lows (depression).

  • Have been feeling incredibly sad and you have a loss of interest or pleasure in activities once enjoyed
Photo by Mariana Montrazi from Pexels

Talking about bipolarism and symptoms correlated, if your mood is extremely down and you are struggling to find motivation in things you used to do before, and even the easiest tasks have a strong impact on your emotional and physical wellbeing, then it is recommendable to ask for external support as soon as possible.

Depression is one of the leading causes of disability worldwide and a major contributor to suicide and coronary heart disease.

Do not wait till it becomes an obstacle for your whole life.  

It is humanly acceptable to be feeling tired and under pressure at times. External factors make a tremendous contribution to our mental and physical health. Hence you should be seriously looking after yourself, making sure to have enough rest, but first of all, that you are aware of your current psychological state.

Remember, you should always be your own priority, no matter what, as if you are not at peace with yourself you will not find any happiness and stability within the outside world either.

Do not be afraid to ask for help when needed and stop blaming yourself for having hit rock bottom again. It happens.

Life is a cycle, and we all have our ups and downs.

The first step begins with acceptance.

You can embark on a healing journey today only if you accept to have a moment of pause.

There is nothing wrong with it. Allow yourself to slow down when your mind and body ask you to do so.

THE IMPORTANCE OF GRATITUDE AND HOW TO PRACTISE IT

We tend to spend most of our personal life focusing on the negativity, rather than appreciating the good side of things and making the most of every single moment.

It is incredible how twisted human nature is, when it could be so easy to use and transform our energy into something positive each time we encounter a new obstacle.

I keep wondering why we always wait for the storm to begin before seeing the sun and starting to absorb the warmth and joy emanated by the power of such a supreme, cosmic force.

Why do we have to fall ill or lose our loved ones to get strong enough and be able to live our life to the fullest, rather than just surviving and waiting for another day to go by?

We hear of many people who almost died and radically changed their vision and values only after a coma or a family loss, whilst at the same time, the most disadvantaged ones keep surprising us with genuine smiles and simple gestures.

Why does this happen? We live in a society that consumes us, drowning us in its corruption and false ideals. And this continuous desire to possess excessively turned us into some perpetually unhappy creatures, constantly looking for what we do not know or what we do not have yet.

It is right in this scenario of general dissatisfaction that we should all make some efforts to face a change, beginning by the way we think first, following by how we live. This is possible thanks to the power of gratitude.

Gratitude 1
Photo by Lola Russian from Pexels

What is gratitude?

Gratitude is going to sleep every night and waking up in the morning with a relaxed face and that expression of joy and positive attitude, appreciating the simplest things and being grateful even for being alive in this world.

Gratitude is a small action but of great value that has the infinite power to change your whole perception of life and external events.

It is innate within our spirit, but many people do not know that as they have not discovered this energy yet.

You do own it and you should use this incredible gift as of right now.

As I keep saying in my blog articles: time is the most precious resource we have. Do not wait for the worst to happen before making the most of it.

Why have I decided to talk about this topic today?

Because I am the first one who has experienced this myself, and I perfectly know how gratitude can change your life in a flash.

It took me 29 years before realising that I was not feeling alive, but I was only living my days like if I was doing somebody else a favour. I know this is not the most positive and motivating line to read, but let’s be honest…I am sure I am not the only one in this room!

All I want right now is to be an open book with you.

I am tired to hide my feelings and emotions for fear of being judged, and I want my stories to be able to help you developing a more positive way of thinking, because I do truthfully care about you.

Said that, I will now give you three important tips on how to start practicing gratitude if you are going through depression and you do not know how to get over it:

  • Familiarise yourself with what is a ‘Gratitude Journal’ and start filling your personal one every evening before going to sleep, and in the morning, as soon as you are awake
Gratitude Journal
Photo by Jess Bailey from Pexels

Though it could appear as banal, it has been scientifically proven that writing a list of positive actions can help you to switch the focus on the positivity aspect of life; same as the use of positive affirmations, a gratitude journal can be extremely beneficial on your mental health. If you are consistent and you do really want to get better, I would suggest you fill out yours one, both day and night. This way you will go to sleep and wake up already in a positive state of mind, with a great determination and with a positive intention.

  • Dust off your old hobbies or find some new ones to keep yourself occupied with something you enjoy
Photo by Eternal Happiness from Pexels

If you suffer from depression you do not really have enough energy and motivation to carry on your daily tasks. I know how hard it can be when you do not even want to get out of bed and get dressed in the morning. But if you follow my first advice, after one or two weeks (depending on which stadium of depression you are currently in) it is more likely that you will already start to experience a feeling of wellbeing. Trust me, focusing on the positive things in your life, you will get up with another angle, a new you with a new aura, willing to take on new challenges and opportunities, especially if you have the chance to do something that you enjoy.

  • Be grateful and appreciative every day, but do never lose that drive and that desire for accomplishment
Photo by Anna Tarazevich From Pexels

It is important that you do learn how to express gratitude, but without losing your vision and desire to redeem yourself. Setting goals is part of our personal growth and it is what makes us feel stronger and valuable, challenging our own fears and insecurities. Keep this in mind if you want to progress in your life – and I am 100 % confident you want this – even if everything seems to be falling apart right now and you are struggling to see the positive aspect of things.

Remember, life is just one, and it is here and now. You tend to forget about it so often that you can barely take some time for yourself, appreciating the present moment.

But how long do you want to keep having the same routine?

If you want beautiful things to happen to you, you must learn how to appreciate what you already have first. Stop letting yourself be carried away by external events and start living your day as if it was the last one. Life is the most precious gift the universe has given to us, together with time.

And since your time does not go back, you should change your approach to life and start enjoying a bit more what you have and the simplest and the noblest gestures.

Be grateful
Photo by Elina Sazonova from Pexels

Make Yourself A Priority

In my posts, I talk a lot about self-love and self-esteem. And I do so because I have learnt at my expense that I cannot live the life of my dreams and be a happy and healthy woman if I am not at peace with myself.

I have spent several years waiting for someone, an ideal partner, that could make me feel ‘less empty’ and less alone, fully depending on men, thinking that I was not good enough to look after myself.

When, one day, after countless mistakes, I realised I was not doing the right thing and that I was 100 % capable of becoming a successful and independent woman.

How did this happen?

Well, my own experiences have taught me a lot, making me aware of how it is important to give myself the right value that I deserve. In addition to this, I have learnt that I should always take some time out for myself, no matter what.

City life is an ongoing challenge. It is not for everyone. It is like a carousel that never stops, and it keeps testing your abilities and your level of tolerance.

Hectic lifestyle
Photo by Aleksandr Burzinskij from Pexels

Those who live in London, like me, should definitely know what I am talking about.

Nevertheless, it has turned out that during pandemic – having been furloughed for almost a year – I realised how important is to reserve some quality ‘me time’ and that, on a scale of values, I should always be on top of my list.

It is not a matter of being selfish, it is making yourself a priority in order to be able to enjoy life the most, and to look after others in the second place.

In the last 4 years, I have been so stuck into London hectic lifestyle that I could barely remember what I liked and how creative I was.

I was spending the whole day outside for work, travelling endless hours on the tube, heading back home in the evening absolutely exhausted and overwhelmed.

Then, I reached that point when I wondered if this was really worth it. And when I finally had all the time I have always needed, I felt I should have probably played some music again, and maybe take my canvas and brushes to start painting, like I used to do when I was younger.

And it has been amazing. It has been like reconnecting with myself after so long, discovering I haven’t lost my unconditional love for art and that I had some sides of me yet unknown.

Having said that, before providing you with some tips on how to preserve your own time, I would like you to deeply focus on yourself and on your life, visualising your system of values as a sort of pyramid.

What is that you care the most? If it is love, it should be at the top of it. How do you keep yourself occupied? Do you like travelling, practicing sport, helping others? And what is the least important thing for you?

If you are not sure about it, then this is your chance to reflect and reconnect with yourself.

And now, here are 5 tips I recommend you to consider if you feel that you are getting overloaded and under pressure:

  1. Learn how to say ‘no’ without blaming yourself for it
NO
Photo by Cottonbro from Pexels

I know it is difficult to say ‘no’ to your boss that is giving you an important task, especially if you are driven, as much as I am, and you want to progress within the company, or to a friend you really care about. But you are not a superhero and you do not have to prove anything to others, rather than to yourself.

Thus, stop pretending you have some sort of superpowers. You are a human being and you can only do so much every day.

People will appreciate your honesty and you will not end up stressed and in a bad mood;

2. Have a hobby, a project to keep yourself occupied outside of work

Photo by Rfstudio from Pexels

Do your daily workout, run, draw, cook your favourite dishes, if that makes you feel more relaxed. But do not live your life to work, as there is nothing sadder than that.

You should always have an escape from the routine, your relief valve to enjoy your own freedom and your personal life.

3. Do not jump into a relationship, just because you cannot be alone

Relationship
Photo by Ba Tik from Pexels

First of all, allow me to tell you that this is just one of your countless limiting beliefs. You can only think that you are not able to be on your own. It is your personal conviction.

The truth is that you are perfectly capable of being an independent woman. You just have to get out of that comfort zone and make things change!

You will be surprised of how much you will enjoy yourself and your own time once you will take courage to stop depending on others.

4. Buy yourself a treat, take a day off from work

Woman Spa
Photo by Andrea Piacquadio from Pexels

It is important that you reserve some time for yourself, once in a while. Take a day off for a longer weekend in the countryside or for a Spa Circuit to get rid of the accumulated stress. You could even offer yourself a dinner at your favourite restaurant, or buy yourself a gift. It will make you feel more confident, empowered, and more relaxed.

I try to do this more than once a month, to ensure I do not deny myself anything and as a reminder that my happiness does not depend on anybody else.

5. Learn how to plan ahead, managing your time

Time

The last and final tip is one of the most important ones for me.

Do you manage your time or does your time control you? Are you getting enough sleep, exercising at least three times a week? If the answer is no, then it is most likely that you will not be effective as you should.

You will end up getting anxious and frustrated, and consequently, both your mind and your body will take longer to produce.

Try to change your schedule to make your life easier, and learn how to set measurable and attainable goals.

If you cannot complete a task today, just do it tomorrow without stressing out!

Now that we have come to the end of our weekly appointment with Dressed From Within, I hope that you enjoyed this article like you did with the previous ones, and that it will help you to remind yourself how important you are and how valuable is your own freedom.

Do not wait for the river to overwhelm you. Make that change as soon as possible, as time is the most precious resource we have and there is no turning back.

Enjoying life
Photo by Snapwire from Pexels

THE SECRET OF SUCCESS

So often we read and hear coaches and public speakers talking about success and the importance of being successful in life.

But what is your definition of success? And what are your feelings and the first thoughts that come up to your mind when you encounter this word and start visualising your personal goals?

I have always thought that, to be successful, I had to be physically attractive, cool and friendly enough to be the one that everyone wants to hang out with, but also smart and educated to make my parents proud of me for my good marks at school and my achievements in my career.

I have always felt the need to prove to myself and to others that I was capable and good at something, most probably because of my own weaknesses and insecurities. Long story short, I ended up believing that being good was not enough anymore, and that, instead, I had to be exceptional to guarantee a prosperous future, not only for myself, but also for my family.

Coming from a humble background, I have had to fight for my dreams. I have had to give up many things, thus I became money-oriented as a consequence of it.

The fact is that we live in a society that constantly confronts us with a harsh reality that makes us believe that we have to be always on top, like some sort of robots that should just produce and consume.

Surely, a wealthy lifestyle makes you live better, but is this really what would make you happy? Is it what you want?

It took me a while to realise that money is not everything, and that my own happiness does not depend on my monthly income and on how much I have in my saving accounts.

Life is much more valuable than that, and so are you.

And if you invest your time focusing exclusively on your future, you will end up being perpetually unsatisfied and unhappy. This will lead you to experience stress and anxiety.

And what for? Is it really worthy if you then become unable to enjoy the present moment?

You Matter
Photo by Elly Fairytale and Olya Kobruseva from Pexels

Why am I talking about this right now and isn’t this principle in contradiction with most models of reality and concepts that we get every day from society?

Well, I am not saying that you should settle down and stop setting goals. It’s a great thing to be driven, trust me.

What I am trying to do instead, is to encourage you to think about what really matters for yourself, focusing for a moment on your scale of values.

What is more important for you? It may be love, it may be your health, or either your career progression or your family. Only you should know the answer to this question.

If you don’t, it might be that at some point in your life, you will be hit by a river in flood that will force you to have a break. And only then, when you won’t have any other excuse, you will disconnect from the rest of the world and concentrate on yourself, realising that what you have always considered crucial was not so essential as you thought.

Because, believe it or not, the more you will move forward, the less you will be able to celebrate your achievements if you do not enjoy the present, starting to appreciate the little things around you.

I have learned the hard way that my own happiness cannot be measured, and neither my personal life and my freedom. And that I can only be successful if I am happy within myself. Everything comes afterwards.

Thus, you will be able to define your meaning of success once you have a clear vision of your values, and then moving forward to your targets.

My advice to you is: be grateful for what you already have, live every second to the fullest because time does not go back, open up to other’s visions, but do not let yourself be overwhelmed by them. Because only you should know what is more relevant for you and who you want to be in the future in order to be successful.  

Freedom
Photo by Nina Uhlíková from Pexels