What is the Best Way to Live? Principles to living a more satisfying life


When asked the best way to live, answers will vary. Doing what you want, when you want and with whom you want, happiness, health, peace, stress free, debt free and the most popular answer is usually living in balance.  Most of us seek work-life balance.  We want to dedicate the time and energy needed to our careers while having the time and energy to devote to our personal lives.  Experience has taught me that while balance is important, satisfaction is just as important if not more important.  What good is balance if you are not satisfied in your professional and/or personal life?  How can you keep the 2 separate when one influences the other?  Dissatisfaction in the work life leads to dissatisfaction in the personal life.  The “unsatisfied” employee goes home and takes negative energy into his personal life.  The “satisfied” employee may be willing to work longer hours and is more likely to take positive energy into his or her personal life as a result of this satisfaction.  Our personal and professional lives complement each other.  When we are satisfied in both our professional and personal lives; balance becomes more of an organic process.

You may be wondering; “How can I live a more satisfying life?” If you find yourself caught in the matrix of existing in the same daily routine; you may be wondering if it is possible to live a more satisfying life.  It is possible if you are willing to take the time to examine your value structure.  What influences your decision making?  What guide do you use when making those tough decisions?  When ethical dilemmas arise, what guides you in making the best decision in a given situation?

When thinking of principles to living a more satisfying life; again we must examine our values, morals and beliefs.  Upon examining our values, morals and beliefs, you must be courageous enough to hold true to these when making decisions, especially life changing decisions.  Following this process will allow you to develop principles to live a more satisfying life.

In doing the work; I have developed 3 principles to living a more satisfying life.

Be the best version of you: You are either making decisions to become a better version of you or a lesser version of you.  Does your current job allow you to be the best version of you?  Do your intimate relationships or friendships allow you to be the best version of you?  If the answer to any of these questions is no, reflect on the reasons you cannot be the best version of you in this situations.  Will you have the courage to say yes to the things that make you a better you and no to the things that don’t?

Discipline: When I think of discipline, one of my late grandfather’s favorite sayings comes to mind “A fool and his money will soon depart.”  This saying applies to so many facets of our lives-finances, health, career, family.  Most of us can obtain almost anything we put our minds to, but very few have the discipline to sustain certain lifestyles.  The most successful people have mastered the challenge of choosing between what they want now and what they want most.  The key to discipline is winning the daily battle with yourself.  Will you live with the pain of discipline or the pain of regret?

Integrity: “Doing the right thing when no one is watching” is a saying that comes to mind when thinking of integrity.   Integrity is choosing between what’s convenient and what’s right.  Integrity is choosing your thoughts and actions based on values rather than personal gains.  When making tough decisions, are you able to have peace of mind knowing you did the right thing?  Oftentimes making the right choice will not be the popular choice.  Success without integrity is failure.

Now it’s time to hear from you. What principle(s) guide you in living a satisfying life?


Sharise Hemby-Nance is a licensed therapist and award winning author with 15 years of experience in relationship building and work-life balance. For more information or assistance with stress management, please contact me at vitaminchealing@gmail.com



Four Types of Stress-Which Group Are You In?


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My late grandfather used to say “Don’t be stressed, kick stresses’ (behind).” The thought of stress can be enough to make you stressed. Everyone experiences stress at some point in their lives. Some people have more effective ways of coping with stress resulting in a quicker recovery, while others struggle to find ways to cope. Stress management has become one of the most sought after interventions, especially during the holiday season. Stress is your body’s way of responding to any kind of demand or threat. A stressful event can trigger the fight, flight or freeze response (see here for more information on fight, flight, freeze); causing hormones to “surge” through the body.

Oftentimes when we think of stress, we think of “bad stress” because again the term stress itself usually carries a negative connotation with it. Managing the “bad stress” and the stress that can be life threatening can be complicated and confusing as there are different types of stress that will require unique interventions. However, there is some good stress. Some stress can even save your life and boost your immune system. This good stress is referred to as eustress. It also gets the heart pumping, increases your breathing rate, makes you perspire more and causes chemicals reactions throughout your system. The big difference is in the type of chemicals you produce when you are excited and happy; verses being excited and apprehensive or unhappy. When we are in a “good” stress situation, you get a “runners high” type of chemical combination. Let’s take a look at the different types of stress and the most effective ways to manage them.


Acute Stress: Acute stress is the most common form of stress. It comes from demands and pressures of the recent past and anticipated demands and pressures of the near future. Acute stress is gripping and exciting in small doses, but too much is exhausting. For example, a combination of fast runs up and down a challenging hill can be exhilarating early in the day. That same run late in the day can be trying, tedious and wearing. With that being said, overdoing short-term stress can lead to psychological distress, tension headaches, back pain, upset stomach and other symptoms.

According to the American Psychological Association (APA) acute stress is short term, and doesn’t have enough time to do the extensive damage associated with long-term stress. Fortunately, acute stress symptoms are recognized by most people. It is a lengthy list of what has gone amiss in their lives: the loss of an important contract, an overdrawn bank account, deadlines they’re rushing to meet, their child’s occasional problems at school and so on. Most of us can probably relate to this laundry list of things going wrong in our lives, as life happens on life’s terms. No need to hit the panic button! However, if you are experiencing any of the following symptoms on a consistent basis (several times per week) as a result of these problems; click here for a free consultation.

The most common symptoms are:

  • Emotional distress (anger, irritability, feeling overwhelmed, depression)
  • Gastrointestinal problems (upset stomach, digestive problems, constipation, diarrhea, irritable bowel syndrome.)
  • Muscular Tension (tension headaches, back pain, shoulder pain and son on)
  • Over arousal-which can lead to increase in blood pressure, sweaty palms, rapid heartbeat, dizziness and so on

How can I cope with Acute Stress?

  • Recognize the signs. Listen to your body. If you are exhausted, over aroused, overwhelmed; it may be time to “take 5.” Start by taking 5 minutes to step away from whatever you are doing in order to give your mind a chance to slow down in order for you to re-group.
  • Set priorities: Decide what has to be done today and what can wait. Do not overextend yourself by adding additional tasks that will add more stress. Learn to say no (to stress) and yes to you.
  • Lean on your support: Stress can take over your life if you allow it. No one can live in this world without help. Seek out support groups of individuals with similar experiences. You do not have to go through this alone. You are bigger than your stress. You will defeat this!
  • Exercise/Stress coping programs: Take a walk, attend a yoga, meditation or tai chi class. While exercise (in moderation) is good for us, it is important to listen to your body so you do not over train, thus creating more stress.

Episodic Acute Stress occurs in people who suffer acute stress frequently, whose lives are so out of control that they live in chaos and crisis. They’re always in a rush, but always late. If something can go wrong, it does. They take on too much, have too much on their plates, and struggle to organize the numerous self-inflicted demands and pressures screaming for their attention. People who suffer from episodic acute stress typically describe themselves as having “a lot of nervous energy,” they tend to be abrupt and sometimes their irritability comes across as hostility. Another form of episodic acute stress comes from ceaseless worry. In this form, one sees disaster around every corner and pessimistically foresees tragedy in every situation. As a result, interpersonal relationships deteriorate rapidly when others respond with hostility, thus causing the world to become a very stressful, dangerous, unrewarding, punitive place where something awful is always about to happen.

The most common symptoms of episodic acute stress include:

  • Frequent bouts of over-arousal, which include persistent tension headaches, migraines, hypertension, chest pain and heart disease.

How can I cope with Episodic Acute Stress?

  • Recognize the signs and symptoms: If you are experiencing any of the aforementioned symptoms, contact your primary care doctor. To find a primary care doctor within your geographical location, click here.
  • Lifestyle changes: You may be used to operating with a full plate and possibly adding seconds to that plate when the main course hasn’t even been touched. Consider holding off on the seconds and focusing on the main course. I promise you will remain busy with just the main course as your task and you may even complete a task. Give it a try!

Chronic Stress is a state of prolonged and continuous stress. The (sympathetic) nervous system that helps you deal with the fight-or-flight response is always turned on. As a result this type of stress wears people down day after day, month after month, and year after year. Chronic stress destroys bodies, minds, spirits and lives. It’s the stress of poverty, dysfunctional families, being trapped in an unhappy marriage, or in a despised job or career. Chronic stress sets in when a person can’t see a way out of a bad situation. It’s the stress of relentless demands and pressures for extended periods. With no hope, the individual gives up searching for solutions. Some chronic stresses stem from traumatic, early childhood experiences that become internalized and can remain painful and present.

The worst aspect of chronic stress is that people become immune to it; they suppress it. People are immediately aware of acute stress because it’s new and it affects our day to day situations; they ignore chronic stress because it’s old, familiar, and, sometimes comfortable.

The most common symptoms of chronic stress include:



Difficulty Concentrating

Lack of Sleep

Social isolation,


Abdominal pain, back pain


Panic attacks

Cardiovascular diseases

How Can I Cope with Chronic Stress?

  • Recognize the signs. If you are experiencing any of the aforementioned symptoms as a result of any past trauma, contact a physician or mental health professional.
  • Treatment of chronic stress may require extended medical as well as mental health therapy, and stress management.

Traumatic Stress: Trauma is defined as experiencing or witnessing life-threatening events such as war, natural disasters, serious accidents, or violent personal assaults such as rape. Threats to psychological or social integrity can also be traumatic. Studies have shown that most survivors of trauma return to normal within about six months. However, for some people, the intense reactions can persist or worsen over time. People experiencing Post Traumatic Stress Disorder (PTSD) often experience flashbacks, nightmares, severe anxiety, uncontrollable thoughts, uncontrollable shaking, heart palpitations, tension headaches and increased arousal (overly alert, easily startled, difficulty sleeping). For more information on PTSD, click here.

How can I cope with Traumatic Stress?

  • Write about what it means to you that the traumatic event occurred. How did it affect your beliefs about yourself, others and the world? How did it affect your sense of trust, safety, relationships and intimacy?
  • If you are feeling stuck, seek help from a counselor trained in PTSD.

The information I shared with you was not designed to cause more stress but to bring awareness to the different types of stress, the impacts they have on the “whole person” and to provide resources for the help that is available to assist you in coping with stress.

Feel free to share some strategies you have used to deal with any of the 4 types of stress Acute, Episodic Acute, Chronic or Traumatic Stress.


Sharise Hemby-Nance is a licensed therapist and award winning author with 15 years of experience in relationship building and work-life balance. For more information or assistance with stress management, please contact me at vitaminchealing@gmail.com


Unwrap your goals: Tips for Staying Focused during the Holiday Season

All year long you have worked hard to be productive and achieve your goals. You make daily or weekly to do lists, you read morning inspirational quotes, you have even improved in prioritizing and limiting distractions and then it happens again; right on schedule…holiday season. Holiday season makes its annual visit into your life and you find yourself struggling to stay focused personally and professionally.

There are so many competing demands and expectations during the holidays that it is very easy to get overwhelmed and even burn out. Your “to-do” list swells as your time shrinks. Travel planning, guest preparations, gift shopping, children’s events, parties, and so on, must be crammed into already-full schedules, which causes stress. Personal stress often affects work performance. It distracts people and diminishes productivity. You may become less productive at work during the holidays because you simply lose motivation.

You’ll be surprised at what a little focus can do to help make this the most wonderful time of the year. How can you rise to a more demanding schedule and manage your focus through all the chaos?

Here are 4 ways to manage your focus through the chaos of the holiday season:

Planning: One of my favorite saying is “If you fail to plan, you plan to fail.” The holiday season arrives at the same time each year, yet most of us find ourselves unprepared and operating in ‘crisis mode’ which increases our stress levels. A great way to plan would include creating holiday shopping lists on days off or the weekends (if you do not work on the weekends).

Take time off: During this time of year our personal lives can get just as busy as our work lives. It is imperative to schedule time off from work to focus on the task of preparing for holiday festivities (shopping, hosting family, decorating and children’s events). This falls under the work-life balance category. Click here for more information on balancing the two.

Say NO more often: This may be a tough concept to grasp especially around the holiday season where many are focused on giving. Oftentimes there is a lot of pressure to buy gifts for co-workers, family members and friends; which can lead to more stress. Or maybe, you host dinner at your house every Christmas, so you may feel added pressure to cook new recipes from scratch. However, you cannot be everything to everybody and you will need to set boundaries for yourself and others. Be realistic about what you are able and willing to do. Instead of purchasing gifts for every co-worker, friend and family member; suggest a “Secret Santa” for each group (Three gifts is much more realistic than 20 plus gifts). Instead of attempting to cook every dish from scratch, have each guest bring their favorite dish for dinner. You will have enough on your plate balancing your professional and personal life. Be mindful of the additional tasks you take on during this period. It is okay to say no!!!

Prioritize: For those of you with “perfectionist personalities,” it may be a struggle to choose the priorities that really matter and the ones you may need to let go in the short term. There will be so many tasks and festivities that may seem to hold equal importance. If your December calendar is filled with social events and January is completely open; consider shifting some of these events to January. Also, take the time to reflect on your value list. Allow this value list to guide you in prioritizing during this holiday season in order to meet your goals and avoid burn out. It is not realistic (or healthy) to run around trying to make an appearance at every party or get together just to say you were there.

Most people will find themselves juggling family, friends and work even more during this hectic season. Now that you have multiple tips to guide you in staying focused; you can have the best of both worlds in your professional and personal life during this holiday season. Enjoy and take in each moment.


Sharise Hemby-Nance is a licensed therapist and award winning author with 15 years of experience in relationship building and work-life balance. For more information or assistance in these areas, please contact me at vitaminchealing@gmail.com

The Ups and Downs of Yo-Yo Dieting: Tips for Maintaining Your Waistline during the Holiday Season

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Those of us raised in African American families are well aware of the dietary concerns in our community. For these reasons, we find ourselves eating cleaner in the 21st century. The importance of this article is to reinforce awareness of an ongoing problem of high blood pressure and diabetes especially in the African American community.

Last summer you reached your weight goal and fit into that dress you haven’t worn in over 5 years. In fact, you were able to show off your weight loss by wearing that dress to your 30th year class reunion. Fast forward to 6 months…life happens. You are experiencing work stress, having trouble finding the time to exercise and as a result of all the stress you resort to emotional eating. Food has become your outlet. Since this occurrence, you find yourself on the weight loss roller coaster also known as “yo-yo dieting.”

Do you find yourself in search of the latest diet every few months? Are you consistently looking for a detox after another weekend of bad eating? Maybe you feel guilty because you were sticking to your diet and over-indulged on Thanksgiving! You are not alone! Recent studies have shown that 54 percent of Americans are currently trying to shed pounds. Most people have tried everything; including detoxes, supplements, diets and packaged foods guaranteeing weight loss. Are you ready to say goodbye to yo-yo dieting and hello to lasting results? Before we go any further, allow me to elaborate on yo-yo dieting. Yo-Yo dieting is the cyclical loss and gain of weight resembling the up and down motion of a yo-yo.   In this process, the dieter is initially successful in the pursuit of weight loss but is unsuccessful in maintaining the loss long-term and begins to re-gain the weight. One seeks to lose the regained weight and the cycle begins again.

Tired of watching your weight go up and down…and up again? Check out these tips for maintaining your waistline!

Define your “WHY”: Most people begin their weight loss journey because they want to look good (on vacation, on the beach, in an outfit, for a major event). These are great external motivators. What happens once vacation ends or the special occasion you targeted as your reason for losing weight comes and goes? Having trouble searching for your reason “Why?” What will inspire you to make maintaining your weight a lifestyle and not just a trend or a hobby? Do you want to be around for your children? Do you want to be the example for your family? Do you want to prevent health related medical conditions? Your “why” will carry you through those moments when you feel like quitting.

Find a Healthy Outlet: This will require being proactive. Create a list of 5-10 activities you can engage in during times of distress. When you feel overwhelmed, instead of grabbing that bag of chips or box of cookies go to your list and choose something you can do for the next 10 minutes to allow your stress levels to subside. This can include taking a walk, writing a letter, listening to your favorite song or reading an article.

Balance: The holiday season is upon us and a common theme in most, if not all families include food. Food should not be your enemy. You can and should enjoy yourself at holiday parties without feeling guilty for having a slice of your favorite pie. However, this will require some planning on your part. If you plan to attend two holiday parties during the course of a week, be mindful of your eating throughout the week so that you do not have to feel guilty or suffer at those holiday parties. A big part of practicing balance with healthy eating habits includes making good food choices through meal planning.

Have a Plan: If you fail to plan, you plan to fail. The holiday season is also a busy time for many people. The shopping, cleaning, cooking, entertaining family while fun; can also become overwhelming. Plan your meals for the week. Spending a couple extra hours at the beginning of the week meal planning and organizing is imperative in maintaining a healthy lifestyle. Unforeseen circumstances will take place throughout the course of the week and if you are prepared with good food choices, you reduce your chances in making bad food choices. For assistance with meal planning click here.

Accountability Partner: Find an accountability partner or group. Choose people who will challenge, support, inspire and encourage you. Share your goals and your weaknesses with your partner. However, it is not an accountability partner’s responsibility to change your life; you must be willing to take responsibility by owning your weaknesses, shortcomings, habits and mistakes. “You will only hold yourself accountable to goals others know about. Tell someone what you’re up to.” ~Unknown


Dieting is temporary; lasting weight loss requires making lifestyle changes that will work long term. The journey is in fact just that; not a stroll in the park, not a hike in the woods, but a journey. You do not have to go through this journey alone. You can contact me at vitaminchealing@gmail.com for assistance with health coaching and meal planning.

How have you maintained your weight loss goals through the holiday season? What strategies do you use as outlets when feeling overwhelmed during the holidays?


Say Goodbye to Self-Guilt & Hello to Self-Compassion: Tips for reframing self-guilt

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Guilt can rear its ugly head in many facets of your life. You feel guilty because you work long hours, leaving minimal time for your family. You feel guilty because “life happened” forcing you to devote more time to your personal life and less to work. You feel guilty because you do not have the energy to complete another task or an event you RSVP’d to months ago.   And….the most common form of guilt is saying no to everything and everyone else but saying yes to you; better known as self-compassion or self-care.

By no means am I implying that self-guilt is completely bad. Guilt can be a sign that you want to be better and you want more. There is always room for improvement; it is healthy to strive for being a better you each day and holding yourself accountable. Sometimes a little guilt can be the fuel you need to make some changes. However, when you find yourself consistently feeling guilty for wanting to say no, needing to take a day off, wanting to treat yourself and wanting to enjoy life; it may be time to evaluate your level of self-compassion.

These tips can help you reframe the way you view self-guilt:

  1. Get in wise mind. Guilt is an emotion and emotions are important in certain situations (loving our spouses, children). Getting in wise mind is the medium between reason and emotion. Wise mind is based off your life experiences and what you know to be true. The next time you are feeling overwhelmed with guilt, ask yourself, “What would wise mind say?”
  2. Say Yes to You. When you say yes to everything and everyone else, you are saying no to someone very important-YOU!! Feeling guilty for saying no to a request may be perceived as “selfish.” Allow me to explain; someone asks you to do something or invites you to an event and for whatever reason you want to decline. But your guilt will not allow you to decline and you say yes to a request and no to yourself. Remember, no one is going to feel guilty for taking from you so don’t you dare feel guilty for taking care of you. I discuss this concept at length here.
  3. Use Guilt for Insight Only. Why do you feel guilty? What changes can you make? If you feel you have genuinely done something wrong, focus on the lesson and allow it to motivate you to embrace being better.
  4. Apologize, Accept and Let It Go. What purpose does the guilt serve in your life? How is your guilt helping your current situation? If you have done something wrong to someone; apologize and let it go. If someone is not ready to accept your apology; accept this as a part of their healing process. Allow them the time and space they need and work toward letting it go. Your guilt will not help the situation.


Do not put yourself on trial and render a “guilty verdict” for every decision you make. Remember self-compassion and self- guilt cannot co-exist. It is impossible to truly take care of yourself while feeling guilty for taking care of yourself.

Feel free to contact Sharise Hemby-Nance at vitaminchealing@gmail.com.

*Serious inquires only

Take Control of Your Time: 5 tips to create two extra hours in your day


“Either you run the day or the day runs you” is the quote that comes to mind when thinking of the asset or liability we have in father time. Do you find yourself wasting time on menial tasks? Do you find yourself constantly busy with little to no productivity? Are you mismanaging time throughout the day- scurrying from checking email to scrolling through social media, to answering the phone and barely making it on time for appointments? If you answered yes to any of these questions, no need to panic (or try to squeeze in another task) most of us struggle with overbooking our schedules; which can result in the infamous “I could get so much done if only there were more hours in the day.” What if you could manipulate your schedule to create an extra 2 hours in your day? The purpose of creating an extra 2 hours in your work day is not to create more room to squeeze in more tasks. This extra 2 hours we are creating is comparable to clearing space in a cluttered room so we can see the floor. If our days our cluttered, more than likely our minds are cluttered. The following tips will allow you to work smarter in order to allow time for rest, people and leisure.


Tips for taking control of your time:

Complete the most important task first: Each day identify at least 3 tasks that you must complete. Complete the most difficult or the most dreadful task first. Completing at least one of these tasks at the beginning of the day will put you ahead of schedule.

One mind, one task: This may be the most difficult tip for those of us with “Type A personalities” to comprehend. We live in a fast paced society and oftentimes work calls for “uni-tasking.” If you are taking a business call, focus on that call. If you are sending out an email, focus on completing and sending just that email. If you are organizing files, focus on organizing files. When we attempt to do a little of each task simultaneously, something else will come up, none of the tasks get complete and we find ourselves….OUT OF TIME. If you must, limit distractions (go to a quiet place, put your phone out in another room, refrain from the internet) in order to focus on one task.

Learn to Say No: Some of us are good at juggling multiple commitments and not feeling overwhelmed. Others struggle with saying no to opportunities that will create more clutter and chaos in their lives. When we cannot say no to these things, we are saying yes to issues such as disorganization, stress, anxiety and marital problems. Take the time to understand who you are, what you can handle and the reason you struggle with saying no.

Get an early start: “The early bird catches the worm” still rings true. The snooze button is not your friend if you are looking for ways to use time as your ally. Getting that extra 15 minutes of sleep usually turns into an extra 30 minutes of sleep. I challenge you to wake up 30 minutes earlier instead of using the 30 minutes to snooze. I know…so much easier said than done, but think of how much more time you will have throughout the day just by getting that early start.

Rest: Getting an early start also means getting ample rest. I can relate to wanting to squeeze in more work late at night and it may feel like you cannot sleep until that blog gets completed, that chapter is written, that business plan is submitted and so on-the list of tasks continues. Since we completed the most important tasks for the day; make a list of important tasks for the next day and go to bed. How effective can you be if you are exhausted? Remember you need your rest because we are not snoozing in the morning!


Our lives can be so full of excess. When we can identify the excess and remove it, we create space for what is important and what deserves our time.

For more strategies with time management contact Sharise Hemby-Nance, LSW @ vitaminchealing@gmail.com.

Work Hard, Play Hard: Tips for finding Work-life Balance

cbeb6ba46e18660129e7ddbef8420f5c[1]Most of us struggle to find balance in our professional and personal lives. The struggle to find balance can hurt relationships, health and happiness. The demands from both our personal and professional lives can make finding balance seem like an impossible goal. So, what is the goal of work-life balance? If you ask several people, you are likely to receive several different answers. In my experiences, I have learned that most people want at least 2 things from both their personal and professional lives: achievement and enjoyment.   However, most people struggle to obtain either of the aforementioned goals. Some of us may find ourselves working 60-70 hours per week and not feel a sense of achievement or enjoyment. When this occurs we must stop and ask ourselves “Why?” What are you hoping to accomplish as a result of working long hours? Are you keeping your end in mind? When we struggle to connect with our “why” in relation to work, our personal lives will suffer; thus making it difficult to find balance in both facets of our lives.

Work-life balance does not require us to find an equal balance such as scheduling an equal number of hours for our work and personal activities. Work-life balance is the proper prioritizing between career and lifestyle (health, pleasure, family, and spirituality/religion). This balance will vary over-time. The right balance looks different for each individual. The right balance today may change tomorrow. The right balance when you are single may change when you marry and have children. Remember we are not striving for perfection, but searching for the tools to combine a sense of achievement and enjoyment in our careers and personal lives.

The following tips can help you juggle the demands of your career and personal life:

  • Leave work at work: We devote over 1/3 of our lives to work. The time we invest into work also includes preparation for work, the commute to and from work as well as time spent ruminating on the work day long after work is complete.  In fact, most of us probably spend more time with our colleagues than we do with our families. If you find yourself feeling emotionally and/or physically drained from over-working, look for ways to re-arrange your work schedule, do not take work home (if you work from home, designate an area from work and use it only for work), schedule time off.
  • Rest and Recuperation (R&R): I used to subscribe to the sayings, “I’ll sleep when I die” or “No one ever died from lack of sleep.”  While we may not actually die from being “sleepy,” our bodies need adequate rest to heal and recuperate. Just as our smartphones, laptops and iPads need recharged; so do we! Do not wait until your battery is in jeopardy of dying. If you are working, do not wait for your boss to suggest that you take time off. You are in charge of your self-care, take the time off and do not feel guilty. If you are an entrepreneur, it is okay to take a day off to take care of yourself. Remember, you are no good to anyone else if you are drained. Is it fair to your customers to experience the “burned out version of you?” Don’t they deserve you at your best?
  • Let go of perfectionism: Most perfectionist tendencies are developed during the school age years when the demands of life are limited to hobbies, school and maybe a part-time job. As we grow older and gain more responsibilities, life becomes more complicated making perfectionism impossible to maintain. If this habit is left un-checked, it can lead to burn-out and become destructive. Remember, striving for perfection is an unrealistic goal but striving to do the best you can with what you have is attainable.
  • Exercise/Meditation: When our schedule gets full, exercise is usually the first to get pushed to the bottom of the priority list. We make time for many other important things to our health such as eating, sleeping and going to the bathroom. Exercise is just as important to our heath and has other benefits such as excellent stress reducer and “anti-depressant” (release of endorphins). Taking into account that time plays a huge role in whether most people choose to incorporate exercise into their schedule; you can take the stairs instead of the elevator, park a few blocks away and walk to your destination or take a walk during half of your lunch break. Other self-care practices can include yoga, quick breathing sessions in the morning and before bedtime. Remember, we only have one body to live in and we must treat it as such.
  • Limit distractions: This can include activities and people. Social media can be one of the best marketing tools and one of the biggest distractions. If you find yourself spending countless hours browsing social media networking sites yet tasks fall incomplete; it may be time to monitor the time you spend on these sites. Are the people in your life assets or liabilities? Do the people in your life drain you? Take the time to reflect on your top 3 distractions and ways you can limit those distractions.
  • What changes can you make today? As creatures of habit, we are comfortable in our daily routines. It takes great discipline to maintain a daily routine. However, it is quite difficult to recognize when the routine is no longer effective and change is needed. If your current routine is adding stress; how can you lighten the load? Do you consistently over-book your days? What tasks can you delegate or outsource? Sometimes, a minor tweak in our routines can be the change we need to help us find more balance in our lives.

Improving work-life balance is one of the most challenging tasks faced by many. When making any changes it is imperative that we start small, celebrate the small successes and continue to build.

If you or anyone you know is struggling with finding work-life balance contact us at vitaminchealing@gmail.com.