In today’s fast-paced world, it's easy to feel overwhelmed by the constant demands of work, relationships, and responsibilities. I’ve been training for a marathon and it’s taken a lot out of me mentally and physically. Some days I get home and just want to crash on the couch… and that’s a great choice! However, it’s not the only choice.
A simple yet powerful way to combat burnout and maintain strong connections with ourselves and our loved ones is through regular check-ins. By setting aside time for self-reflection and reaching out to those we care about, we foster trust, deepen our relationships, and ensure our emotional well-being is prioritized.
Self Check-ins: A Path to Self-Care and Growth
Checking in with yourself helps you stay in tune with your emotions, needs, and energy levels. Here's how you can create a regular habit of self-reflection:
1. Take 5 Minutes Each Day to Reflect on How You Are Feeling
Whether it’s first thing in the morning or before bed, taking a few minutes to reflect on your feelings can provide clarity and calm. I find that journaling is an effective way to organize my thoughts and emotions, helping me better understand where I’m at and what I might need. Journaling can reveal patterns and highlight areas where you need more balance. I realized a few months ago that I really wanted to practice grace more – allow myself to have a set-back without feeling badly. I only realized this by stopping and asking myself: why do I feel so overwhelmed today?
2. Use Journaling Prompts to Dive Deeper
A great prompt to assess your current needs is: "What more do I need?" This simple question encourages you to think critically about whether you could use help from others, more time for rest, or perhaps a creative outlet to recharge. By being honest with yourself, you can ask for support when you need it, which is a crucial step toward preventing burnout.
3. Prioritize Time for Work, Play, and Rest
Balance is key. It’s important to intentionally carve out time for work, leisure, and rest. Overworking leads to stress and exhaustion, while neglecting work can create anxiety. Prioritizing play and relaxation allows you to refresh your energy and creativity, ensuring you're well-rounded and resilient.
Checking in With Loved Ones: Strengthening Relationships Through Connection
Just as important as self-reflection is checking in with the people we care about. We all need to feel heard and supported, and regular communication can keep bonds strong and healthy.
1. Send Quick Messages or Make a Call
A simple text or phone call can make a world of difference. I like sending short, thoughtful messages to check in on loved ones, and I often dedicate a day to catching up with family or friends via phone calls. It’s a small but meaningful way to let them know they’re on my mind. I try and take calls from my nieces when they give me a ring, even when it’s time for just a chat about school or a question they want answered. Humans are creatures of communication. We thrive when we communicate and socialize. Even little check-ins make a world of difference. There are days where a simple “I love you” or “I thought of you today, how have you been?” has changed my entire mood and made me feel important.
Unfortunately, sometimes mindful conversations and efforts don’t reach the right people. The death of Latina runner Arielle Valdes has struck a chord with me. Not only did we share the same hobby, but I saw part of myself in her. The testimonials from friends and news reports paint a tragedy that is often overlooked until it is too late. Family members are often reflective after tragedy, feeling as if they should have seen signs…
If there is one thing I ask of all those reading: please look at those signs, no matter how small. Being perceptive and asking how someone is really doing can help save a life. As I once learned from David Kessler, there's no way "you could not have caused it, cured it, or controlled it" but being a friend, loved one, or ally in a time of need if they choose to trust gives them options they didn't know they had.
2. Listen Without the Need to Fix
Sometimes, we just need to vent and be heard. Resist the urge to jump in with advice or solutions unless it's explicitly asked for. By simply listening and validating their emotions, you give your loved ones the space to process their feelings without judgment. People are often withdrawn and afraid to go into their issues or grievances, so remember to allow them the platform to speak and be heard.
3. Actively Listen and Validate Their Experience
This does not invalidate point number two.
Active listening involves asking questions, showing interest, and affirming their emotions. This deepens the connection and makes your loved one feel truly heard. It’s about being present and showing empathy, even if you don’t fully understand their experience.
4. Offer Support When You Can
If someone you care about needs help, offer the kind of support you know you can provide. Whether it's emotional support, practical help, or sharing resources, make sure it's something you can follow through on. It builds trust when your actions match your words.
5. Consistency is Key
Strong relationships require consistent effort. Make it a habit to reach out regularly, even if it's just a quick hello. This consistency fosters a sense of trust and reliability, which is vital for maintaining close connections.
Conclusion
Regular check-ins with yourself and loved ones are a powerful way to prevent burnout, nurture relationships, and foster a sense of belonging. By making a small effort to connect with yourself and those around you, you create a foundation of trust, understanding, and support that can carry you through both the highs and lows of life. Whether it’s a five-minute journaling session or a quick text message to a friend, these small acts can have a profound impact on your well-being and your relationships.
As we reflect on the importance of regular check-ins with ourselves and our loved ones, it’s crucial to remember that mental health struggles, including thoughts of suicide, can impact anyone. If you or someone you know is experiencing feelings of hopelessness or despair, please know that help is available.
National Suicide Prevention Lifeline:1-800-273-TALK (8255)Or, simply dial 988 for immediate support.
Reaching out for help is a sign of strength. You are not alone, and there are people who care and are ready to listen.
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