How to Be More Resilient: Getting Back on Track When Life Isn’t Going Your Way

Burnout, Overwhelm, Self-Care, Self-Love

Ever notice how some women have this uncanny ability to bounce back from adversity?

With each challenge, they emerge wiser and stronger?

These women are resilient.

Resilience looks like the woman who loses her job but polishes her resume and starts seeking career opportunities.

Resilience looks like doing the best you can, even when coronavirus has disrupted your daily life.

Resilience is showing up for yourself every day, even when it feels like you’re carrying the world on your shoulders.

You don’t need a suit and cape to conquer your challenges.

Resilience can be your superpower. And I’m going to show you how to be more resilient when you’re feeling overwhelmed with life.

What is the Meaning of Resilience?

Psychology Today defines resilience as “the psychological quality that allows some people to be knocked down by the adversities of life and come back at least as strong as before.”

Resilience is choosing to move forward instead of giving up.

Embracing optimism over pessimism.

And understanding that each struggle is temporary and you have the power to create positive change in your life.

What Resilience Isn’t

Being Emotionless

Even resilient people undergo emotional turmoil during tragedy. The difference between those who are resilient and those who aren’t is how they cope.

Something You’re Born With

Some are born with greater resilience than others — like athleticism or your IQ.

But that “level” isn’t set in stone.

Like training a muscle, your resilience grows with each challenge you overcome.

This is good news for you. Even if you have low resilience now, it’s something you can work on. The following tips will help you build resilience in the face of adversity:

5 Tips on How to Be More Resilient and Emerge from Adversity Stronger than Ever

#1 Build Your Support System

Different events can trigger emotional trauma — divorce, losing a loved one, even moving into a different home.

And trauma isn’t something you can necessarily weather alone.

Building resilience is also about learning when to ask for help. Sometimes you need to rely on compassionate friends and family who will support you.

You may also want to join a specific group. Stanford Medicine shares how “being active in civic groups, faith-based organizations, or other local groups provides social support and can help with reclaiming hope.”

#2 Cultivate Healthy Outlets

Some women resort to unhealthy outlets when coping with adversity. It looks different for each woman — substance dependency, compulsive spending, and overeating, to name a few.

That’s why it’s helpful to build habits that will support you during difficult times. Healthier habits include:

Exercising regularly
Prioritizing quiet alone time for yourself
Cooking nutritious meals for your body
Engaging in a creative hobby
Spending quality time with family members

These positive outlets will give your body the resources it needs to cope with stress more productively.

#3 Find the Lesson

Why is this happening to me?

What did I do to deserve this?

These thoughts probably have passed your mind when misfortune falls in your lap. You might feel betrayed. You might even curse at your Higher Power.

Sometimes, tragic events are inexplicable. Yet, it’s up to you to find the meaning in them.

If you recently lost your job, what lesson can you find in that? Maybe it’s an opportunity to connect more with yourself and priorities.

What meaning can you find in the passing of a loved one? Perhaps it’s a reminder of your own mortality and the precious value of time.

How about recent events?

What can we learn from the coronavirus outbreak? There are reports of pollution reduction around the world. Maybe coronavirus is offering us a glance into what a healthier planet would look like.

Finding the lesson helps you build resilience. It encourages you to change how you view adversity:

You can let adversity defeat you.
Or you can let adversity teach you.

Have you recently experienced a setback? What lesson did you find in it? Share your discovery with me in the comments below.

#4 Take Just One Step

When you’re stuck in your problems, there are days when you don’t want to do anything.

Believe me, I know.

There were days when I didn’t want to get out of bed because I was so overwhelmed by stress and fatigue.

Yet all you need is one small change to shift the course of your life.

For me, that was transitioning into a growth mindset — that I wasn’t helpless to the forces around me and there are things in my life that I can influence.

And your next step doesn’t need to be that big.

It could be as small as getting out of bed. Or perhaps it’s giving yourself just five minutes to sit in silence.

Set your own pace.

Confucius once said, “It does not matter how slowly you go as long as you do not stop.”

Start with finding your single next step… and then taking it.

Resilience isn’t as much about how fast you bounce back — it’s more about your ability to adapt and move forward.

#5 Seek Additional Support

For some, the above tips are enough to build their resilience.

Others might need a little more support.

Perhaps that’s you.

I had my own life coach to help me overcome overwhelm and break free from burnout. I’m here to be that for you, as well.

If you’re suffering from overwhelm and want to thrive again, sign up for a complimentary “Overcoming Overwhelm” Discovery session with me.

In this 60-minute consultation you’ll:

Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
Get simple and practical tips for how to break free from your symptoms of overwhelm.
Tap into greater energy and inspiration
Explore how having a partner on your journey will provide a shortcut to all that you desire.

Click here now to sign up for a complimentary “Overcoming Overwhelm” Discovery session.

Hi, I’m Dr. Whitney

About Me

As an International Speaker, Certified Master Trainer, Certified Accelerated Evolution Coach, Spiritual Counselor, and Ordained Minister, I’ve shown powerful professional women, entrepreneurs, and executives worldwide how to experience success without sacrificing their health, wellbeing, relationships or dreams. Having experienced first-hand the challenges of finding physical, mental, emotional, and spiritual balance, I believe that life is meant to be enjoyed, not endured!!!

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Asking For Help Is Hard. Here’s Why. (And What You Can Do About It.)

Burnout, Overwhelm, Self-Care, Self-Love

“Sometimes asking for help is the bravest move you can make. You don’t have to go it alone”

~ Anonymous

Do you admit to yourself when you need help?

How about asking for it?

Right now with coronavirus knocking the economy on its side do you seek a helping hand? Or do you stay silent to save face?

You are only one woman. And yet… you try to carry the world on your shoulders.

Why is this?

“So I can prove that I can do everything by myself.”

But is claiming sole ownership of that achievement worth it when exhaustion, overwhelm and anxiety are the tradeoffs?

Yet you and so many women embark on this lonely path.

…which raises the question…

Why don’t we ask for help?

We’re Taught to Do Everything On Our Own

This internalization is largely owed to our society and culture.

American culture is pulling yourself up by your bootstraps. Taking care of business. Paving your own way.

Next, we have the idealization of the independent woman. She can have it all — fame, power, prestige, wealth. She does it on her own. She doesn’t need help from any man.

So here’s the thing.

Achieving your goals and creating the life you desire is absolutely possible. However, that shouldn’t suggest that you must do it alone.

Independence can be virtuous. But so can balance and vulnerability. Asking for help lets you maintain that balance between getting where you want to go and preserving your health.

And there is so much support out there. Even now, you’ll find volunteers and aid programs for those affected by the recent coronavirus outbreak.

All you have to do is ask.

Here’s how…

4 Steps to Asking For Help (So You Don’t Burnout)

Step One: Understand the Costs

Women, let’s face it.

We’re busier than ever. You’re a career woman, caregiver, wife, homemaker, mother, and more. With each task you pile on your to-do list or squeeze into your calendar, you give something up.

Your time and energy are spent
Your physical endurance is battered
Your mental well-being is drained
Your relationships suffer
Your mood takes a nosedive

This is what awaits you if you go too long without self-care and the occasional helping hand.

You’re treading a dangerous path to burnout.

Perhaps you already know this. Yet, why do you refuse help when you desperately need it?

Step Two: Identify the Misbeliefs

Asking for help has a poor reputation because of the negative stigmas attached to it. Does any of this sound familiar to you?

“People who need help are weak.”

You may have been led to believe that only weak women rely on others.

Women who can’t do it by themselves aren’t enough — they lack the grit, the strength, or the resources.

If you want to be strong and independent, you need to do it on your own.

“I need to be in control.”

You’re a perfectionist.

You set unrealistic (and often exhausting) standards for yourself. The only way you can fulfill these standards is if you micromanage or do everything yourself.

To ask for help is to surrender control.

“I don’t want to feel like a bother.”

“The choice to help another person,” says social psychologist Dr. Heidi Grant, “is often . . . about how you see yourself and how helping will make you feel.”

You hate inconveniencing others. You’re not worth somebody else’s time and energy.

Everybody has their own problems to deal with and they’re doing it on their own.

What makes you different? Why do you get special treatment?

These insidious misconceptions about asking for help have been internalized by women for years.

What other misconceptions do you have about asking for help? Share them in the comments below.

Now that we’ve brought these misconceptions to light, it’s time to show them the door.

Step Three: Shift Your Perspective

How do you unravel beliefs that are so deeply embedded in your psyche? It starts with shifting your perspective.

Asking for help is not a sign of weakness. It’s not about control. It’s not about feeling like a burden.

Here’s the truth:

Asking for help is brave.

It requires a level of self-awareness that makes most people uncomfortable. Admitting to yourself and to others that you can’t do it on your own opens you up to vulnerability.

But vulnerability, when it comes to asking and receiving help, can feel liberating.

Asking for help is brave. It requires a level of self-awareness that makes most people uncomfortable. Admitting to yourself and to others that you can’t do it on your own opens you up to vulnerability. Share on X

Help from the right people will enable you to thrive.

As a recovering perfectionist, I am familiar with the obsession for control.

I now realize — after burning myself out several years ago — that control is an illusion.

Help from others doesn’t impede your goals. Help from the right people, rather, encourages you to grow into a happier and healthier you.

You are worthy of help and compassion.

Asking for help is not a plea for special treatment.

It’s a request for compassion and aid during a time that you need it.

If you suffered loss of income due to the coronavirus pandemic…

If you’re so busy that you don’t have time for yourself…

If you feel alone and need somebody to talk to…

It’s time to ask for help.

And if you think that you’re unworthy of compassion and aid, you’re mistaken. I’m telling you now that you are worthy.

Step Four: Ask for Help or Delegate

There are two ways to receive help: ask for it or delegate.

Delegating is often a word you associate with business. Management will delegate sections of the project to their staff. If you’re a businesswoman, try experimenting with delegation. You can hire a personal assistant to handle administrative tasks like email and customer support. Or you can hire someone with a specialized skill, like accounting or copywriting.

Delegation also works in your home life. If you have children, for example, try delegating household chores. Or perhaps you cook dinner but delegate the grocery shopping to your significant other.

Delegation can make you feel empowered — maybe that’s why more women are comfortable with appointing duties instead of asking for help.

But asking for help, as we’ve discussed, is still important for your well-being. Explain your struggles and then communicate how you would like to manage your overwhelm.

If you’re swamped at home, sit down and talk with your significant other. Share how you feel and what you need, while staying kind but assertive. If you just started working from home but you’re struggling with the transition, seek resources on how to better adjust.

Extending a Helping Hand

If you’ve been struggling with overwhelm and signs of burnout, know that I’m here.

Right now, especially, can feel scary. COVID-19 is splashed across every news outlet and the future is uncertain.

Yet much about coronavirus is beyond your control.

Something you can influence, though, is how you cope with it. If you’re feeling overwhelmed by your present circumstances, it may be time to seek additional support.

If you’re ready to ask, I’m ready to extend a helping hand with my complimentary “Overcoming Overwhelm” Discovery session. In this 60-minute consultation you’ll:

Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
Get simple and practical tips for how to break free from your symptoms of overwhelm
Tap into greater energy and inspiration
Explore how having a partner on your journey will provide a shortcut to all that you desire.

Click here now to sign up for a complimentary “Overcoming Overwhelm” Discovery session.

Whitney believed in me and saw what I couldn’t.

Whitney is a joy to work with. Her compassion, deep listening skills and coaching supported me to accomplish and move forward in areas of my business where I’ve previously felt like I was spinning my wheels. I’m now doing what I set out to do with love and compassion for myself!

Thank you Whitney for believing in me and seeing what I couldn’t. I highly recommend Whitney to anyone interested in upleveling their life and especially upleveling their self-care.

Jill Fischer

CEO, Jill Fischer International

Hi, I’m Dr. Whitney

About Me

As an International Speaker, Certified Master Trainer, Certified Accelerated Evolution Coach, Spiritual Counselor, and Ordained Minister, I’ve shown powerful professional women, entrepreneurs, and executives worldwide how to experience success without sacrificing their health, wellbeing, relationships or dreams. Having experienced first-hand the challenges of finding physical, mental, emotional, and spiritual balance, I believe that life is meant to be enjoyed, not endured!!!

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5 Self-Limiting Phrases that Are Stealing Your Power (and What to Say Instead)

Burnout, Overwhelm, Self-Care, Self-Love

Affirmations are the cornerstone of my morning routine.

They’re carefully worded. When I recite them aloud, I feel focused and empowered.

But affirmations are deliberate and intentional declarations.

What about words that slip into your daily conversations and thought patterns?

Little phrases that rob your power without you realizing it. Tiny words that seem insignificant but actually undermine your power and authority.

This is your wake-up call to fine-tune your inner and outer dialogue. Here are five self-limiting phrases that are stealing your power.

Ditch These 5 Self-Limiting Phrases and Reclaim Your Power

#1 “I should”

Many times in a day do you tell yourself you “should” do something?

I should exercise.
I should stop sleeping in.
I should tidy up.
I should be doing more, more, more.

There’s always something you should be doing.

But chances are, every “should” is accompanied by a negative emotion.

Guilt. Shame. Disappointment.

So, why do you burden yourself with all these “shoulds?”

Is it because that’s how you were raised? Or to gain social acceptance? Or because the news told you so?

But, see.

You’re letting some outside entity enforce their own values on your life.

The things that other people tell you that you “should” do might not even align with your values and goals.

The things that other people tell you that you “should” do might not even align with your values and goals. Share on X

Start saying “I want”

Return to your goals and priorities. The things that advance those goals and manifest your values are what you want to do, not what you should do.

Notice how different these two statements sound:

I should exercise after work even though I feel tired at this moment.
I want to exercise after work even though I feel tired at this moment.

In the first statement, exercise sounds like a burden. In the second, exercise feels like something to look forward to.

This small language shift can help you advance your goals. And according to Merrily Sadlovsky, MSW, your “inner critic may be minimized, and maybe even silenced over time.”

#2 “I’ll try”

“Do or do not. There is no try.” ~ Yoda

Yes, Yoda is fictional but his wisdom is genuine.

Trying isn’t achieving. It’s giving yourself permission to fail.

Ever notice how “I try” is often followed by “but?”

I tried learning guitar but it was too difficult.
I tried asking for a raise but I decided to wait.
I tried saying no but they wouldn’t let up about it.

Successful people don’t try.

They get things done.

They learn the guitar. They earn that raise. They say no and mean it.

Start saying “I will”

“I’ll try” is wishy-washy. “I will” is empowering.

It’s a declaration that you get results.

That even in temporary failure, you will still get the job done.

Practice this change now.

What’s one thing you’ve “tried” but didn’t see the results you wanted? Turn it into an “I will” declaration and share it in the comments below.

#3 “I think”

“I think” is a shield for your feelings. When you’re criticized, you can quickly hide behind “it’s just my opinion.”

But doing this diminishes your power.

Your informed opinion holds value. And when you preface your thoughts with “I think,” you’re telling others that it can be dismissed.

It chips at your confidence and undermines your authority.

When you say, “I think I’ll be an asset to your company if you hire me,” how does that make you sound?

At best, you sound uncertain.

Are you an asset to the company or not?

It’s time to stop thinking and start asserting yourself.

Ditch the preface altogether

You don’t need a phrase like “I think” to introduce your thoughts.

Assert your opinion and take a stance.

“Yes, I am an asset to your company. Here’s why you should hire me.”

Say it loudly. Declare it proudly.

Show others and yourself that your thoughts and words carry power.

#4 “I hope”

This one might be surprising. What’s wrong with hoping?

When you say “I hope,” it diminishes two things:

The power of your statement
Your trust in your Higher Power

Take a look at this statement.

“I hope that my business takes off.”

Notice how “I hope” is a lot like “I’ll try”?

The end result feels uncertain. You give up your power.

Will you make it happen or not?

Start saying “I trust”

When you put your trust in something, you’re trusting that the universe is on your side.

You trust that everything that happens is for your highest good.

And you have faith that your Higher Power will grant you the knowledge and tools to create the change you want to see in your life.

#5 “I can’t”

Yes, there are times when things will be left undone. Or you may need to decline when somebody asks you for a favor.

But when you use the words, “I can’t”, it suggests a limit on your potential or ability.

And in some cases, that may be true — you might not have the expertise or resources at this moment. Or maybe you’re feeling overwhelmed with life or suffering signs of burnout.

However, there’s another way to convey this without compromising your power.

Start saying “I’m not able to”

What’s the difference?

“I can’t” is limiting.

“I’m not able to” is about setting healthy boundaries.

It tells others that this other obligation or request doesn’t fit into your life at this moment.

It’s Your Choice

Everything you say and do conveys something about yourself.

Even those tiny words like “try” and “should.”

But these seemingly insignificant phrases say a lot.

They influence how others perceive you and what you think of yourself.

“I’ll try” says that you’re comfortable with quitting. “I will” says that you’re an achiever.

Will you let your language steal your power?

Or will you use it to empower yourself and manifest your priorities?

You’re at choice with how you present yourself.

For additional tips on creating positive shifts that will help you create your best life, sign up for my mailing list.

Whitney believed in me and saw what I couldn’t.

Whitney is a joy to work with. Her compassion, deep listening skills and coaching supported me to accomplish and move forward in areas of my business where I’ve previously felt like I was spinning my wheels. I’m now doing what I set out to do with love and compassion for myself!

Thank you Whitney for believing in me and seeing what I couldn’t. I highly recommend Whitney to anyone interested in upleveling their life and especially upleveling their self-care.

Jill Fischer

CEO, Jill Fischer International

Hi, I’m Dr. Whitney

About Me

As an International Speaker, Certified Master Trainer, Certified Accelerated Evolution Coach, Spiritual Counselor, and Ordained Minister, I’ve shown powerful professional women, entrepreneurs, and executives worldwide how to experience success without sacrificing their health, wellbeing, relationships or dreams. Having experienced first-hand the challenges of finding physical, mental, emotional, and spiritual balance, I believe that life is meant to be enjoyed, not endured!!!

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Read This If You’re Feeling Overwhelmed by COVID-19

Burnout, Overwhelm, Self-Care, Self-Love

We were unprepared for coronavirus and its sudden appearance.

Now we’re coping as it spreads like wildfire.

You’re stocking up on supplies. You might be in quarantine. Your county might even be on lockdown.

And it can all just feel so…

Overwhelming.

When you feel like you’re waist-deep in your anxiety and overwhelm…

Pause.

Take a deep breath.

And read this prayer aloud:

God, grant me the serenity to accept the things I cannot change,

courage to change the things I can,

and wisdom to know the difference.

Life is already challenging — and coronavirus has only added more complications.

The serenity prayer reminds us that we’re not powerless.

Whatever the circumstances, you always have choice. You can still create positive change in your life.

And the serenity prayer isn’t reserved strictly for those who believe in God. Whether you pray to a Higher Power — or not — the wisdom in this prayer rings true across all spiritual backgrounds.

In times of overwhelm, especially now, the serenity prayer can comfort and empower you to take action.

Finding the Serenity to Accept the Things You Cannot Change

Coronavirus has disrupted your daily life.

Non-essential businesses are closed down. Your vacation plans might be postponed. Finding basic supplies, like toilet paper and paper towels, feels like a scavenger hunt.

You want to curse at the world.

Cry at the unfairness of it all.

But ask yourself:

Is this behavior making me feel better?

Is any of this curing my frustrations or stopping coronavirus?

More often, it isn’t.

Because cursing at the sudden arrival of coronavirus is like being annoyed at the rain when you expected a sunny day.

Things just happen — whether you’re prepared for them or not.

And your first instinct is to resist. To fight against reality and dwell when things go wrong.

But sometimes the best thing you can do is accept reality and move on.

With the evolving situation around coronavirus, what more can you do except to learn, adjust, and continue living life as best you can?

Because some events are beyond your influence.

No matter what you do, you can’t stop nature from unleashing a hurricane.

Honking your horn won’t make traffic go faster.

And even if you follow all the safety precautions, you may not be 100% protected against coronavirus.

These are the things you cannot change.

The quicker you accept things that you cannot change, the faster you’re able to take action on the things you can.

The quicker you accept things that you cannot change, the faster you’re able to take action on the things you can. Share on X

Summoning the Courage to Change the Things You Can

Here’s the thing.

In the grand scheme of the universe, events are just events.

To your Higher Power — whoever created this universe — a wedding has the same significance as a breeze flowing.

They’re all just events.

It’s the humans — you and I — that assign meaning and judgments to these events.

You choose whether an event is…

Bad or good.

Lucky or unlucky.

Fair or unfair.

You assign judgments to what happens around you and react based on those judgments.

If you choose to see coronavirus as a pandemic racking up a body count as it sweeps the nation, then, of course, you’ll likely feel deep terror and anxiety.

Yes, coronavirus is a scary event for most, that’s true. People are suffering and some countries are on lockdown to contain it.

But there’s little you can do about that.

The serenity prayer asks God to help you change the things you can.

You choose how you perceive things and how you feel about them.

Which also means that you can change your perceptions.

You can change what judgments you assign certain events.

Will you characterize coronavirus as a big scary monster that crushes your spirit?

Or can you see it as an opportunity? An opportunity to…

Practice optimism over pessimism.
Work on projects you didn’t previously have time for.
Cultivate a hobby you’ve always wanted to.
Learn a new skill that will progress your personal or professional development.

It’s easy to surrender and fall victim to your circumstances — and eventually suffer signs of burnout.

Can you, instead, summon the courage to change the things within your power?

What’s one thing within your power that you can change? What will you do today to create that change in your life?

Seeking Wisdom to Know the Difference

Positive change only starts when you understand the difference between what you can change and what you cannot.

And that’s where you and so many women might get stuck.

Before coronavirus, you may have already been struggling with overwhelm. Perhaps it’s a neverending to-do list. Or maybe your life felt upended from a specific event, like a move or divorce.

And the sudden rise of coronavirus felt like the rug was pulled out from beneath you.

It’s tempting to wallow in your overwhelm. To hide and run away.

But that’s only postponing — and often worsening — the problem.

The best thing you can do is to take action.

But sometimes you don’t know where to start.

Maybe you need a little help determining your next best step moving forward.

Let me help you take that next step with my complimentary “Overcoming Overwhelm” Discovery session. In this 60-minute consultation you’ll:

Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
Get simple and practical tips for how to break free from your symptoms of overwhelm
Tap into greater energy and inspiration
Explore how having a partner on your journey will provide a shortcut to all that you desire.

Click here now to sign up for a complimentary “Overcoming Overwhelm” Discovery session.

Whitney believed in me and saw what I couldn’t.

Whitney is a joy to work with. Her compassion, deep listening skills and coaching supported me to accomplish and move forward in areas of my business where I’ve previously felt like I was spinning my wheels. I’m now doing what I set out to do with love and compassion for myself!

Thank you Whitney for believing in me and seeing what I couldn’t. I highly recommend Whitney to anyone interested in upleveling their life and especially upleveling their self-care.

Jill Fischer

CEO, Jill Fischer International

Hi, I’m Dr. Whitney

About Me

As an International Speaker, Certified Master Trainer, Certified Accelerated Evolution Coach, Spiritual Counselor, and Ordained Minister, I’ve shown powerful professional women, entrepreneurs, and executives worldwide how to experience success without sacrificing their health, wellbeing, relationships or dreams. Having experienced first-hand the challenges of finding physical, mental, emotional, and spiritual balance, I believe that life is meant to be enjoyed, not endured!!!

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Coping with Coronavirus: Strengthening Your Mental and Emotional Well-Being

Burnout, Self-Care, Self-Love

We’re seeing and hearing it everywhere.

It has flooded the news, social media feeds, and our daily conversations.

Coronavirus.

COVID-19.

It can feel downright terrifying.

Grocery stores are picked clean as people prepare for quarantine. Companies are letting go of employees. Rumors of another recession loom on the internet.

Here, where I live, in Palm Beach County Florida, “non-essential businesses” have recently been ordered to close to slow the spread of the coronavirus in South Florida, which is the “epicenter” of the state’s outbreak.

That means nearly every form of public entertainment is off limits. Now it’s up to me to entertain myself – a challenge I’ve always enjoyed.

Thankfully, many businesses are considered “essential” and remain open. Lucky for me, that includes my favorite grocery store and hardware store.

Amidst all this, I realize that I have a lot to be grateful for…

My family members are all healthy, including me.
My husband and I don’t have to travel for a few months.
We can still get food, fuel and other supplies (except toilet paper – I can’t figure out why that is in such high demand, and I’m grateful for tissues).
I can work from home (and enjoy doing so).
Our air conditioner is working (a necessity when you live in South Florida).

I don’t know how long this situation will last, yet I feel confident that I can handle it… that we can handle it.

You may be wondering, “How can she feel so confident?”

It’s because I believe that everything happens for a reason. Regardless of what’s happening around me, I trust that the Universe has my back, no matter what. The greatest gift that I’ve given myself is learning how to let go of control and live in the certainty that everything will work out for my highest good.

So, in the face of this pandemic, what can YOU do to not only cope but actually strengthen your mental and emotional well-being?

Let’s first look at what you might be feeling right now…

You might be feeling fear. Anxiety. Overwhelm. Signs of burnout, even.

That’s why I am deeply committed to supporting you to feel calm and empowered again, mentally and emotionally.

Here are some tips for how to find hope, peace, and calm amidst the chaos.

#1 Limit Your Media Exposure

You want to stay informed on the latest developments. So little is known about coronavirus and you want to protect yourself and your loved ones.

But your search for updates can quickly turn into an obsession. Beyond regular disinfecting and avoiding crowded places, what more can you do?

Are the news notifications you receive every hour worth the added stress and anxiety? Will you allow coronavirus to occupy not just your newsfeed but your mind, as well?

If you’re feeling overwhelmed by news surrounding coronavirus, consider limiting your media exposure. Perhaps you can check it just once per day — preferably in the late morning or early afternoon so it doesn’t interfere with your morning productivity or sleep quality. Or avoid it entirely and get the highlights from a trusted family or friend.

#2 Make Quality Sleep a Priority

If sleep isn’t a priority for you already, now is a good time to change that.

Studies show that insufficient sleep can have a negative effect on your immune system. “Without sufficient sleep,” The Sleep Foundation reports, “your body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response.”

Give your body the strength and rest it needs to protect you from coronavirus.

If you want to boost your immune system…

If you want to restore your energy…

If you want to soothe any stress and anxiety triggered by recent news…

Start prioritizing your sleep. That means getting a minimum of seven to eight hours of sleep.

If you struggle with falling asleep or staying asleep throughout the night, be sure to check out my advice on how to overcome insomnia.

#3 Journal Your Worries

Uncertainty is sometimes the most frightening.

So little is known about coronavirus and the situation is evolving everyday. With each answer received, more questions surface.

And staying calm while you wait for more answers is so challenging — especially with news of businesses shutting down and lockdowns being initiated.

“How will I be affected?” you think to yourself.

A calm mind feels nearly impossible when you’re overwhelmed by anxiety, fear, and stress.

Journaling can be the emotional release you need.

And it doesn’t have to be a structured process either. You can just write about how you’re feeling. Maybe write a prayer for yourself and your loved ones. Or just what you hope to achieve during the day.

Anything you want. All that clutter in your mind and heart — get it down on paper.

Journaling might not cure coronavirus. But it can do wonders in managing your overwhelm.

#4 Consume Immune-Boosting Foods

Social distancing and disinfectant wipes are great for your external defense. But don’t forget to fortify your internal defense, as well. Share on X

Social distancing and disinfectant wipes are great for your external defense. But don’t forget to fortify your internal defense, as well.

Consuming the right foods will give your immune system the boost it needs to keep you physically, mentally, and emotionally resilient.

On your next grocery run (or home delivery), consider filling your cart with these superfoods:

Citrus fruits for a potent dose of vitamin C
Broccoli, which is packed with vitamins A and C
Spinach for antioxidants
Greek yogurt for probiotics
Grapes and raspberries for quercetin, a chemical that combats infection

You may also want to stock up on frozen proteins and vegetables, canned goods, and other consumables. Mandatory quarantine is a possibility and you’ll want to prepare while you can.

#5 Take Deep Breaths

When dealing with coronavirus, your mind can get pulled in different directions.

I need to stock up on supplies. How do I protect my family? Will this affect my livelihood?

The fear and uncertainty surrounding coronavirus might push you into panic mode. You’re scrambling to get things done but the sheer anxiety and overwhelm is sometimes paralyzing.

When this happens, sometimes the best thing to do is also the simplest — take a deep breath.

Try it right now.

Slowly breathe in through your nose as you count to five. Feel the oxygen expanding your body — your belly fills, your chest stretches, your shoulders rise.

Hold the breath for seven seconds.

Now exhale even slower as you count to ten. At the same time, imagine all your stress and worries being released from your body. How did that make you feel?

You might feel more calm and clear-headed. This is because deep breathing is known to invoke your body’s relaxation response.

Deep breathing helps focus and center your scattered attention within your body.

Do you have another tip to help you stay calm during this time of uncertainty? Share it with me in the comments below.

#6 Seek Help

There is little speculation on when the coronavirus outbreak will end. And listening to the news might leave you feeling powerless and overwhelmed.

There is just so much on your mind. You need to stock up. You’re worried for your loved ones. You might be panicking for your own safety.

When this happens, remember to practice the deep breathing exercise I shared earlier.

When you’re feeling calm, remember that you are neither helpless or alone. You can still feel empowered during this pandemic.

And if you need real strategies on how to manage the sudden overwhelm brought upon by coronavirus, I encourage you to accept my gift of an “Overcoming Overwhelm” Discovery session. In this 60-minute consultation you’ll:

Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
Get simple and practical tips for how to break free from your symptoms of overwhelm
Tap into greater energy and inspiration
Explore how having a partner on your journey will provide a shortcut to all that you desire.

Click here now to sign up for a complimentary “Overcoming Overwhelm” Discovery session.

Whitney believed in me and saw what I couldn’t.

Whitney is a joy to work with. Her compassion, deep listening skills and coaching supported me to accomplish and move forward in areas of my business where I’ve previously felt like I was spinning my wheels. I’m now doing what I set out to do with love and compassion for myself!

Thank you Whitney for believing in me and seeing what I couldn’t. I highly recommend Whitney to anyone interested in upleveling their life and especially upleveling their self-care.

Jill Fischer

CEO, Jill Fischer International

Hi, I’m Dr. Whitney

About Me

As an International Speaker, Certified Master Trainer, Certified Accelerated Evolution Coach, Spiritual Counselor, and Ordained Minister, I’ve shown powerful professional women, entrepreneurs, and executives worldwide how to experience success without sacrificing their health, wellbeing, relationships or dreams. Having experienced first-hand the challenges of finding physical, mental, emotional, and spiritual balance, I believe that life is meant to be enjoyed, not endured!!!

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Burnout is Officially an Occupational Phenomenon

Burnout, Self-Care, Self-Love

Whether you’re an employer or an employee, you’re likely familiar with the signs of burnout.

You feel tension in your shoulders. You can’t focus and read the same email three times. You’re wired on caffeine after a series of restless nights. You’re exhausted and all you want is to feel healthy and energized again.

You aren’t alone. The World Health Organization now recognizes burnout as an occupational phenomenon. This means that a concerning pattern has formed and can no longer be ignored. You, along with countless working women are exhausted, overworked, and anxious for too long without relief.

And this unfortunate phenomenon affects more than the individual ⁠— our entire workforce, businesses, and economy are feeling the hazardous effects of occupational burnout. So whether you are an employer or an employee, this is an issue worthy of your attention.

The World Health Organization has now recognized burnout as an occupational phenomenon. How can female professionals recover from occupational burnout? Share on X

An Occupational Phenomenon with Startling Consequences

Living in a hustle culture that encourages you to work, work, work may offer short-term rewards, like money and career advancement, but this behavior can compromise your physical and mental well-being.

“More than half of the American workforce,” according to a study by TollFreeForwarding,” say they are battling stress, fatigue, and frustration every single week, with issues such as exhaustion (44%) and anxiety (40%) not far behind.”

That’s right. More than half of our workforce is experiencing burnout to some degree.

And this data isn’t isolated to a specific profession or industry. Every working woman is at risk of burnout.

Medical professionals struggle with the emotional demands of their patients. Corporate professionals are drained from long hours at the office. Physical laborers suffer exhaustion from the physical demands of their jobs.

And the effects of burnout go beyond individual employees. Its hazardous effects can damage entire businesses and our economy.

When Employees Burn Out, Businesses Suffer

Businesses are similar to machines. For a machine to function, its individual parts need to be in quality condition. For a business to thrive, its employees need to be healthy, mentally sharp, and fulfilled.

So, what happens to a business when its employees are burned out?

Productivity declines because employees are fatigued. Mistakes increase because their focus is blurred. Workplace morale dips because employees are unsatisfied. This negative combination can lead to:

Revenue loss
Decreased customer loyalty
Increased employee absenteeism
Higher employee turnover rates

When customers are dissatisfied, they take their business elsewhere. When employees are miserable, they polish their resumes and apply to other jobs.

When more than half of the American workforce is burned out, what can we do? How can our workforce escape the clutches of burnout? How can we transition from burnout to balance?

The solution begins with embracing self-care.

Graphic showing statistics on the effects of workplace burnout

By Toll Free Forwarding

Conquer Occupational Burnout by Embracing Self-Care

Burnout awareness and the importance of self-care is gaining media exposure, but we still have yet to see self-care as “standard protocol” within the workplace. To help weave self-care into our professional daily lives, employees and business leaders need to cultivate a culture of self-care.

With the following tips, I’ll be addressing either employers or employees. Both, however, will benefit from applying these changes in the workplace.

#1 Employers, Offer Better Benefits Packages

It’s the individual’s responsibility to practice self-care, but employers can offer benefits packages that encourage employees to lead healthier lives.

For example, some companies offer monthly stipends for their employees to sign up for a gym membership or a specialized fitness center, like yoga or crossfit. If a company has the infrastructure, they can even build an on-site fitness center for employees to use before or after work.

Offering more vacation days is another way to encourage employees to step away from the daily grind and recharge. Many businesses within America offer only two weeks of vacation time, compared to the four weeks offered in European countries.

If we want to get serious about managing burnout, then employees need more time to rest, resharpen their mind, and recover from exhaustion.

#2 Employers, Load Healthy Snacks in Vending Machines

Burnout worsens when your body isn’t supported with nutritious foods. When you regularly consume fruits and vegetables, your body rewards you with increased energy and longevity. And as your health improves, you build more resilience to workplace burnout.

Employers can use this insight by offering nutritious alternatives in office vending machines. Replace the chips and cookies with fruits and yogurt. Remove the sugary drinks and add coffee and tea. Even small changes like this promote a health-minded workplace culture.

#3 Employers, Regularly Communicate With Your Employees

Employees often hesitate when admitting when they’re overworked or burned out. They might fear disappointing their boss or losing their jobs.

Employers can be the first to open a dialogue built on honesty and understanding. Ask questions like:

What do you need from me?
Is there anything I can do to support you on this project?
What can I do differently next time that will help you feel supported?

You might realize that you’re assigning too much to one employee and need to distribute the workload. Or that you need to encourage a burned out team member to take a vacation.

Monthly “check-ins” with your employees will help you gather feedback on how you can improve as a leader and better support your team.

#4 Employers, Encourage Your Team to Take Vacations

Despite the health benefits that vacations offer, many workplaces participate in vacation shaming. Those who take vacations are teased about how they’ll be enjoying their time off while the rest have to work. This can lead to feeling guilt or embarrassment, which discourages employees from taking time off.

As their leader, support your employees when they take a vacation. Assure them that their responsibilities will be covered during their absence. Encourage them to enjoy themselves.

Be direct. Tell your employees that you want them to take vacations. Share how time off can improve their work performance and improve their well-being. To drive this point, send reminders when it’s time for an employee to schedule a vacation.

And don’t forget to take your own vacations. Your team will feel empowered to take time off if they see you, their leader, setting the example.

#5 Employees, Take Your Vacations

America’s hustle and bustle culture might tempt you to leave self-care on the back burner. Women, especially, can feel compelled to outwork their competitors so they can secure a promotion or salary raise. Ambition is healthy and encouraged, but only when balanced with consistent self-care.

If you’re an employee, you can take self-care into your own hands. As you accumulate paid time off, remember to schedule your vacations. Avoid letting your hours roll over into the new year—the longer you delay extended rest and self-care, your risk of burning out increases.

Sometimes, mental health days aren’t enough. You need extended durations of uninterrupted relaxation to feel fully-rested again.

Travel. Read a good book. Catch some sun. And reward yourself with as much quality sleep as possible.

Do you have another way to encourage more self-care in the workplace? Share it in the comments below!

Whitney believed in me and saw what I couldn’t.

Whitney is a joy to work with. Her compassion, deep listening skills and coaching supported me to accomplish and move forward in areas of my business where I’ve previously felt like I was spinning my wheels. I’m now doing what I set out to do with love and compassion for myself!

Thank you Whitney for believing in me and seeing what I couldn’t. I highly recommend Whitney to anyone interested in upleveling their life and especially upleveling their self-care.

Jill Fischer

CEO, Jill Fischer International

Hi, I’m Dr. Whitney

About Me

As an International Speaker, Certified Master Trainer, Certified Accelerated Evolution Coach, Spiritual Counselor, and Ordained Minister, I’ve shown powerful professional women, entrepreneurs, and executives worldwide how to experience success without sacrificing their health, wellbeing, relationships or dreams. Having experienced first-hand the challenges of finding physical, mental, emotional, and spiritual balance, I believe that life is meant to be enjoyed, not endured!!!

Search for Topic

Recent Posts

A gift for you:

Did you know a good night's sleep is within your reach?

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