This is a big one. When I started, I was so focused on helping others that I forgot to prioritize my well-being. It’s a common trap for those in caring professions like clinical nutrition and coaching. We’re trained to put others first, but neglecting ourselves comes at a cost. Over time, I realized that taking care of myself benefits me and makes me a better clinical nutritionist and coach. It’s like the old saying: “You can’t pour from an empty cup.” Setting boundaries and practicing self-care have been game-changers in maintaining my energy, enthusiasm, and overall effectiveness.
Research supports this, too; according to McMahon and Pearson (2019), health and wellness professionals who prioritize self-care experience lower rates of burnout, increase job satisfaction, and improve client outcomes. This makes self-care an essential component of professional success, not an optional indulgence.
Here are some practical tips I’ve learned along the way:
Schedule Regular Breaks
Powering through your day without pausing is tempting, especially when your schedule is packed. But taking short, regular breaks boosts productivity and reduces stress. Whether stepping outside for fresh air, practicing a few minutes of mindfulness, or simply stretching, these moments of rest can rejuvenate your mind and body. Studies show that microbreaks enhance focus and prevent cognitive fatigue (Fritz et al., 2011).
Make Time for Hobbies
Engaging in activities outside of work helps you maintain balance and prevents professional fatigue. Whether painting, gardening, playing an instrument, or trying a new sport, hobbies provide a creative outlet and a sense of accomplishment unrelated to your job. According to Kuykendall et al. (2015), leisure activities are linked to greater psychological well-being and stress reduction.
Set Boundaries
Learning to say “no” or to set limits with clients and colleagues is essential. Overextending yourself can lead to exhaustion and resentment, ultimately diminishing your ability to help others. Communicate your availability clearly and stick to it. Remember, protecting your time is an act of self-respect and a way to ensure you’re showing up as your best self for your clients. Research by Grover and Furnham (2021) highlights that boundary-setting is critical for managing work-life balance and maintaining mental health.
Practice Mindful Self-Compassion
Self-compassion involves treating yourself with the same kindness you would offer a friend. This can include acknowledging your struggles without judgment and embracing your imperfections. Neff (2011) explains that self-compassion promotes emotional resilience and reduces stress, making it a powerful tool for anyone in a caregiving role.
Prioritize Physical Health
Your physical well-being is the foundation of your overall health. Sleep well, eat nourishing meals, and engage in regular physical activity. These habits support your body and improve your mental clarity and mood. The National Sleep Foundation (2020) notes that adults who get 7-9 hours of sleep per night are better equipped to handle stress and maintain focus throughout the day.
Self-care isn’t selfish—it’s vital to sustaining a long and fulfilling career. As McMahon and Pearson (2019) emphasize, the better care we take of ourselves, the more effectively we can serve others. So, schedule those breaks, pick up that hobby, embrace boundaries, and be kind to yourself. You will thank your clients, your loved ones, and most importantly, you.
References
Fritz, C., Lam, C. F., & Spreitzer, G. M. (2011). It's the little things that matter: An examination of knowledge workers' energy management. Academy of Management Perspectives, 25(3), 28-39.
Grover, S., & Furnham, A. (2021). Self-care strategies and their role in improving well-being. Journal of Occupational Health Psychology, 26(2), 90-103.
Kuykendall, L., Boemerman, L., & Zhu, M. (2015). The role of leisure crafting in mental health: A self-determination theory approach. Journal of Happiness Studies, 16(5), 1235-1252.
McMahon, M., & Pearson, K. (2019). Preventing burnout in health and wellness professions. Clinical Psychology Review, 72, 101748.
Neff, K. D. (2011). Self-compassion, self-esteem, and well-being. Social and Personality Psychology Compass, 5(1), 1-12.
National Sleep Foundation. (2020). Why sleep is essential for health. Retrieved from https://www.sleepfoundation.org
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