“Your success is impacted by whether or not you
devote time and energy to your own needs.”
As a leader, it is difficult to take care of others if you do not take care of yourself. In order to successfully lead in any organization, you must be able to cope with your own personal stresses in order to be sure that your stress and well-being do not negatively affect those you work with. A study from an International Journal of Work, Health and Organizations, found that a leader’s stress levels have an impact on the stress levels of their employees. As we approach the end of the year we face the stress of the holidays, finals week, the pressure of a new year, and many of us reflect on the last year and what changes we may or may not want to make in the upcoming year. I want to challenge you to implement some simple self-care hacks to help you to have a more positive start to the New Year.
Small changes like the ones listed below can have a huge impact on your overall stress and well-being as well as those you work with.
- I know it is very cliché for someone to say. ‘You should get more sleep’, but in all honesty you probably need to be getting more sleep than you are. Little to no sleep can hurt academic performance, emotional stability, memory, mood, etc. . The recommended hours of sleep per night is between 7-9 hours. Try increasing how much you sleep by an hour a week and see how you feel! Increased sleep can help to reduce your stress overall by allowing you to rest and disconnect, as well as reducing the creation of new stress from things like not doing well in school, or having trouble keeping up with your busy schedule due to lack of sleep and focus.
- Here is an interesting TEDTalk on another reason why sleep is important you may have not heard about yet. https://www.ted.com/talks/jeff_iliff_one_more_reason_to_get_a_good_night_s_sleep
- And here are some tips on how to power nap like a pro for if you are struggling to find the time to get more hours of sleep at night.
- Drink more water
- Just like getting more sleep, this is something we have been told our entire lives. But it is true. We should drink more water every day, and drinking more water will make you feel better physically and mentally allowing you to perform at peak levels in all aspects of life.
- A study from the USDA found that “dehydration was associated with negative mood, including fatigue and confusion, compared to the hydrated group.” Combine that with a lack of sleep and it can be very difficult to focus on all aspects of your life, including academics and being a leader.
- Here are some tips on how to drink more water throughout the day without having to put in too much extra work.
- Try to drink a glass of water with every meal
- Find a water bottle or cup that you like, so you will enjoy drinking more water
- Always have water with you! When you go grocery shopping, when you’re studying, at work, etc. You can’t drink more water if you do not have any with you!
- Add flavor! (Here are some fun flavor combos)
- Eat water rich foods like cucumber, watermelon, zucchini, etc.
Making 1 or 2 changes to your daily routine could make a HUGE difference in how you feel, both physically and mentally. These changes can lead to a more positive overall well-being for not only you, but those around you. And because the holidays are all about giving, please take some time this month to give yourself the T.L.C. your mind and body deserve!
Feeling inspired to make more changes? Below you will find more links to some important videos and resources with more tips on how to take better care of yourself!
-Jackie Pulatie, Sport Club Administrative Assistant