I was a guest on the #LeadLoudly Twitter chat
I recently had the privilege to chat with the #LeadLoudly community on Twitter. The host, brand expert Nathalie Gregg, started this chat with the mission to empower women to live a bold, confident, and fearless life.
The topic was self-care as the ultimate burnout prevention for high performers. One of my favorites!
If you missed the chat, no worries! Below is the recap for you.
Icebreaker: What is your favorite #selfcare quote? #LeadLoudly pic.twitter.com/eMfABAhKcg
— Nathalie Gregg (@NathalieGregg) June 13, 2019
#IceBreaker – A favorite: “The value of self-care and self-love is often underestimated. It starts with you. You can’t give what you don’t have” ~ @IzeyOdiase
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
We cannot serve / take care of others if we don’t take care of ourselves first #LeadLoudly #LifeWorkBalance
The first easiest that comes to mind is from my grandma: “Take care of yourself, baby girl. Nobody can do it better.” #LeadLoudly
— Andrea D. Smith (@MissADS08) June 13, 2019
“Allow yourself to enjoy each happy moment in your life” _ @SteveMaraboli #LeadLoudly #selfcare https://t.co/CpNYIpK3vE
— Nathalie Gregg (@NathalieGregg) June 13, 2019
A1) Self Care Quote #LeadLoudly pic.twitter.com/0mizByw3e6
— Tom Reid (@_TomGReid) June 13, 2019
Your Health is your Wealth #LeadLoudly
— Coach Brian leads you to new realms of health. (@_IamCoachBrian) June 14, 2019
Such lovely #Icebreaker responses! To me it’s not a quote but a Sanskrit word #Sadhana – to reclaim by conscious practice, our power to heal, serve, rejoice, & uplift the spirit. It is to recover our natural rhythms & realign with the cycles of the universe. ❤️ #LeadLoudly
— Shrirupa Sengupta (@shrirupa) June 14, 2019
1. How do you define self-care? #LeadLoudly #selfcare pic.twitter.com/h0RgOVGpq8
— Nathalie Gregg (@NathalieGregg) June 13, 2019
A1a: I see self-care as a daily practice that keeps my physical, mental / emotional, spiritual, and professional health in balance #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A1: How I define self-care: Physical, Mental, Spiritual, Emotional. Pampering (spa days), walks by the river, time with friends in beautiful places (brunch on a premium patio in the Virginia Highlands on a gorgeous Sunday morning), meditation time, reading, writing.#LeadLoudly
— Andrea D. Smith (@MissADS08) June 13, 2019
A1b: Unfortunately, many think #selfcare is a selfish act, it’s optional or a luxury when, in fact, it’s a necessity for our personal and professional life #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
Self care is so necessary. I walked 10 miles today just to meditate and pray keep my mind clean so that I can perform better and show up for my family in a calm and present way
— TOI SWEENEY (@sweeneytoi) June 13, 2019
A1) Taking care of your own needs whether they are manifested by a problem yet or not. It is a matter of choosing to develop good health habits – food, sleep, hygiene, exercise so that they are automatically done every day. #LeadLoudly
— Tom Reid (@_TomGReid) June 13, 2019
A1c: How #selfcare can help when it’s time to unplug and reset our body and mind: https://t.co/H0soJsMtl8 #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A1: …also traveling 🙂 When I get to do that. #LeadLoudly
— Andrea D. Smith (@MissADS08) June 13, 2019
A1d: Some useful tips to practice self-care: https://t.co/mZwLaUTbih #LeadLoudly #LifeWorkBalance pic.twitter.com/aXJ8nAgVgf
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A1) Self-care is taking care of one’s mind, body, and soul for self preservation and restoration so that you are in tune with yourself and vibrating in the frequency that magnifies and amplified your spirit and energy #LeadLoudly
— #ParadigmCatalyst (@ThatGoToGuy) June 13, 2019
A1: Late to the conversation & from the other end of the world. Love the responses. @SabrinaCadini your work is inspirational and most insightful. To me, #selfcare is the relationship with myself where I take mindful steps to take care of my mind, body and spirit. #LeadLoudly
— Shrirupa Sengupta (@shrirupa) June 14, 2019
2. How can you establish a daily routine / set of habits to help you with well-being and productivity? #LeadLoudly #SelfCare pic.twitter.com/nIKeSX5Enk
— Nathalie Gregg (@NathalieGregg) June 13, 2019
A2) It starts with making good choices on a regular basis until the specific action becomes a habit. Set a daily priority list and stick to it, even if a 2-mile walk and brushing your teeth are on that list. DO THEM every day. #LeadLoudly
— Tom Reid (@_TomGReid) June 13, 2019
A2a: Establishing a daily routine is easier said than done, but when we start small (adopting one new habit at a time) we can measure the progress and get motivated to implement more #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A2: I like using a Kanban Board. I’ve been using it for over half a year now and I LOVE it. You break down your year into 90-day chunks & it makes you focus on the most important things all the time. I use that to help guide each week.https://t.co/oSpFcvCTul#LeadLoudly
— Andrea D. Smith (@MissADS08) June 13, 2019
A2b: For well-being, the best way is to create rituals by incorporating inspiring activities in the morning, and relaxing ones in the night before going to bed #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A2c: Your well-being habits should not interfere with your personal and professional tasks (driving kids to school or working on important projects, for instance) otherwise they will only add stress #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A2d: For productivity habits, see what’s successful in your workflow and keep improving #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
In small bites: pick something, commit for just two weeks. Don’t eat the elephant all at once…and have an accountability pal to witness your journey and keep you inside the lines
— Joseph Schum, ACC, CPCC, CC-IQC (@SaysJoeSchum) June 14, 2019
3. What role does sleep, nutrition, and exercise play in keeping our brains at maximum performance? #LeadLoudly pic.twitter.com/2rQAuKe5ki
— Nathalie Gregg (@NathalieGregg) June 13, 2019
A3a: Our body and mind (brain) are a system, not two different entities. They work better together when they are taken care of. What we do to our body we do to our brain #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A3: It’s everything. Like I said, I’m no good to anyone without zzz’s. I lag all morning if I barely ate dinner the night before, drank only a drop of water all day & had a glass of wine before bed (granted, that counts as relaxing). And I don’t feel right without my river walks.
— Andrea D. Smith (@MissADS08) June 13, 2019
A3b: When we eat foods that fuel us, we sleep enough, we exercise regularly, and practice self-care, we increase energy, focus, productivity. The results? Less “busyness” and waste of time, more time to enjoy life #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A3: Conversely, when I do get my zzz’s, eat like I’m supposed to, drink water like I should, get to stretch my legs a bit outside, I’m a happy camper. Bring on any stress, re-centering like that makes you able to take on anything that comes your way in a given day. #LeadLoudly
— Andrea D. Smith (@MissADS08) June 13, 2019
Sleep is so important. If helps the body recover from all the wear and tear throughout the day. #LeadLoudly
— Coach Brian leads you to new realms of health. (@_IamCoachBrian) June 14, 2019
A3c: By eating whole, nutrient-rich foods that provide the right energy, we improve our well-being and we avoid inflammation (not only in our body but also in our brain) that can cause chronic disease and stress #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A3d: Sleeping at least 6-8 hours every night helps with encoding memories and detoxifying / cleansing our cells. Also, our brain gets rid of waste toxins accumulated during the day. No more brain fog! #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A3e: Regular physical activity improves our mood and our cardiovascular, respiratory, and digestive systems. We increase our blood flow to the brain which makes us more focused and productive #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A3: Getting sleep, nutrition and exercise is more than half of the battle won. In Public Health there is the concept of #Salutogenesis which marks these 3 as key factors of enabling health and well-being. #LeadLoudly
— Shrirupa Sengupta (@shrirupa) June 14, 2019
4. How is burnout different from stress or depression? #LeadLoudly pic.twitter.com/yy8cjkSbsV
— Nathalie Gregg (@NathalieGregg) June 13, 2019
I’m so surprise that we still have to remind people to take of themselves. There is a time to hustle and rise and grind but there is also time to allow yourself to refuel.
— TOI SWEENEY (@sweeneytoi) June 13, 2019
A4a: Burnout vs. Stress – Stress is a natural response of our brain (and body) to a threat (often as simple as a thought) in our daily life. Burnout is a condition that is caused by prolonged stress, usually work-related #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A4b: Burnout vs. Depression – These can appear very similar, however Burnout is usually work-related, while Depression is more generalized (it impacts our personal life, relationships, etc.) and it can have several causes #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A4: Yes – can totally see that. In the #entrepreneurship world, we’re always being warned against #depression. I feel like that’s a fuzzy line in our space: #burnout vs. depression. #LeadLoudly
— Andrea D. Smith (@MissADS08) June 13, 2019
True, and depression can have multiple causes. It’s important to address the underlying causes without assuming. Very often it’s caused by inflammation because of the gut-brain connection, so we go back to self-care (eating right, sleeping enough, staying active) #LeadLoudly
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
@SabrinaCadini Do you find that more men or women seem to lack selfcare ?
— TOI SWEENEY (@sweeneytoi) June 13, 2019
They lack self-care in different ways: men tend to overwork to show they’re successful (no time for self-care, and it’s considered a girl’s thing); Women usually tend to ignore themselves because they take the role of caregivers (family, colleagues, friends, etc.) #LeadLoudly
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A4: To me, burnout is your body / mind (or both) giving up, whether you want it to or not. It will put you in the hospital. It will give you a straight heart attack. It will kill your dreams. Stress will happen – sometimes it’s even good, depending. Depression is like a rut.
— Andrea D. Smith (@MissADS08) June 13, 2019
5. When you experience burnout how does a person reverse it successfully? #LeadLoudly pic.twitter.com/29YyJ4skGB
— Nathalie Gregg (@NathalieGregg) June 13, 2019
A5: I think burnout is a sign from above to step back. Nature’s way of telling us to sit down before you literally kill yourself! Reversing it: Rest. Rest. Rest. It will take a lot of time to recharge. Focus on something different. Take that tunnel vision off and…
— Andrea D. Smith (@MissADS08) June 13, 2019
…A5b: see something beautiful. Unplug. Sometimes we need to be reminded that it’s not that serious. Life is so much more & it’s so very brief. It is a way to force us to look at the things that truly matter again: peace, love, family, joy, health. Simple things. #LeadLoudly
— Andrea D. Smith (@MissADS08) June 13, 2019
A5a: The Maslach Burnout Inventory measures risk of burnout based on exhaustion, depersonalization, personal achievement. Not designed to diagnose or treat, but a great tool to know why you are burnt out: https://t.co/vmTI7tCgkU #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A5b: Prioritize #selfcare. We are human beings, not human doings, and we need to dedicate time to ourselves #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A5c: Set boundaries between your personal and professional life. Become more productive by avoiding multi-tasking and digital distractions; this will result in working smarter = less overtime #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A5d: Take advantage of neuroplasticity to reverse burnout by rewiring your brain with different techniques such as positive thinking, meditation, mindfulness, breathing practices #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A5e: If your digital distractions are seriously sabotaging your productivity and creativity, I would recommend the book #Lifescale by @briansolis https://t.co/37WqMzimhm #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A5f: I shared more tips to take action about (or prevent) #burnout in this blog post: https://t.co/XRw84HwfTy #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A5: In 2014, after ignoring selfcare for years,I burned out & it escalated to a breakdown. Took 2 yrs to reverse the effects with therapy & mindful self care. My past is a powerful reminder to never ignore myself as well as alert others for the signs I’d ignored. #LeadLoudly
— Shrirupa Sengupta (@shrirupa) June 14, 2019
I’m not sure you “reverse” it as much as begin a new present moment. Sort of like not changing habit – more like beginning new ones…
— Joseph Schum, ACC, CPCC, CC-IQC (@SaysJoeSchum) June 13, 2019
6. Do you use any apps or budget friendly tools to help avoid burnout? #LeadLoudly pic.twitter.com/O26gA5ydjO
— Nathalie Gregg (@NathalieGregg) June 13, 2019
A6) I replaced my wrist watch with a “generic” fit bit. It is forcing me to walk a little more each day. I have not been disciplined with my diet or weight for over two years now. #LeadLoudly
— Tom Reid (@_TomGReid) June 13, 2019
The best #exercise is the kind that doesn’t feel like exercise at all. It’s the reason I can’t do walks on the treadmill. I used to but it made me feel like an absolute hamster. Walks by the river are far more enlightened. 🙂 #LeadLoudly
— Andrea D. Smith (@MissADS08) June 13, 2019
I was going to say that! I always inspire my clients to do something that they love: dancing, playing sports, jog immersed in nature… There are so many things you can do to stay active! #LeadLoudly
— Sabrina Cadini (@SabrinaCadini) June 14, 2019
A6a: Organization and systems are key to maximize your time at work. I use @trello for my goal setting and to-do lists, @SlackHQ to communicate easily, @airtable for my editorial calendar, @googledrive to access files on the go #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A6b: You can also look into time-tracking apps to make sure you use your time strategically such as @toggl – More choices here: https://t.co/kIbocIvLjc #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A6: To avoid burnout (apps / budget friendly tools) – mmm…not really. No apps. No tools. I just listen to myself. If I’m starting to feel stressed, I will drop everything, lace up and go for a walk by the river. If it’s dark already, I’ll stop & take a bubble bath.#LeadLoudly
— Andrea D. Smith (@MissADS08) June 13, 2019
A6c: Don’t forget your #selfcare apps! My favorite is @InsightTimer, the best collection of guided meditations and music to relax and unwind #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A6c: Don’t forget your #selfcare apps! My favorite is @InsightTimer, the best collection of guided meditations and music to relax and unwind #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A6: The Freedom app to block social media for blocks of time; and Buffer app to schedule out content for #socialmediamarketing ahead of time. And Beatles CDs (yes, I’ve still got a CD player) which helps sooth the soul any time of the day. #LeadLoudly
— Pamela Barroway (@PamelaBarroway) June 13, 2019
7. How can a leader mirror self-care / life-work balance among your team / employees? #LeadLoudly pic.twitter.com/njueS45oaq
— Nathalie Gregg (@NathalieGregg) June 13, 2019
A7: Assess what you’re doing that’s burning you out. Can it be isolated to one particular activity, gig, client? Then take a breather from that. If it’s a combination of factors, get offline. Go for a walk. Read a book. Even a short break will be beneficial. #LeadLoudly
— Pamela Barroway (@PamelaBarroway) June 13, 2019
A7a: Now that the World Health Organization @WHO has included burnout in its International Classification of Diseases Handbook we can’t ignore it any longer https://t.co/F8JCpyVvNh #LeadLOudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A7b: #Selfcare can improve team collaboration, performance, productivity. It’s also a great way to maintain optimal physical / mental health in the workplace. When leaders implement healthy schedules, everyone wins #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A7c: This can include respecting the employees’ precious time (no calls after hours or weekend meetings). We all need a life outside of work in order to recharge! #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
This is one of the main reasons I no longer work in corporate. #Freelancing has its own challenges but at least I’m not at the mercy of maniacal *you’ve got to be available 24/7 bosses*! #LeadLoudly
— Pamela Barroway (@PamelaBarroway) June 14, 2019
A7d: They should encourage employees to take regular breaks for walking, snacks, socializing with colleagues #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A7e: A relaxation / exercise room for employees to recharge and get inspired would be a great plus #LeadLoudly #LifeWorkBalance
— Sabrina Cadini (@SabrinaCadini) June 13, 2019
A7: How leaders can model self-care to their team: allow yourself to take breaks, actually USE vaca days (if you’re in a 9-to-5), even show how productivity INCREASES because of an effort towards #selfcare & allowing your team to do the same. #LeadLoudly
— Andrea D. Smith (@MissADS08) June 13, 2019
A7: I looooove the idea of mental health days 🙂 #LeadLoudly
— Andrea D. Smith (@MissADS08) June 14, 2019
Those are the days you call in well. You tell the boss, “I”m feeling too good to be at the office today.” #LeadLoudly
— Tom Reid (@_TomGReid) June 14, 2019
A7: Super essential. I work in sectors that are sadly still learning to respect boundaries & personal time. Leaders must set the tone by practicing self care themselves, make room for the teams me-time,be respectful, compassionate & encourage self care practices. #LeadLoudly
— Shrirupa Sengupta (@shrirupa) June 14, 2019
Great chat, Nathalie (and Sabrina)! Glad I was finally able to make it. #LeadLoudly
— Pamela Barroway (@PamelaBarroway) June 14, 2019
Had a beautiful learning & introspection laden #TwitterChat with @NathalieGregg + @SabrinaCadini and some more amazing Twitteratis. It was all about #SelfCare & how this humble practice can prevent #Burnout for High Performers. The resources & conversations are to #LeadLoudly 🌻 https://t.co/feYxPogRnj
— Shrirupa Sengupta (@shrirupa) June 14, 2019
Please download @SabrinaCadini ebook with tips to achieve life-work balance: https://t.co/heZsTXxbcN #LeadLoudly #selfcare pic.twitter.com/KduSpDFBT5
— Nathalie Gregg (@NathalieGregg) June 13, 2019
Holistic Precision Life Coach, Brain Wellness Coach, and Life-Work Balance Strategist helping busy professionals and high achievers live and work better by prioritizing themselves. I use different modalities (epigenetics, neuroscience, chronobiology, and positive psychology) to implement effective lifestyle changes.
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