1 00:00:00,000 --> 00:00:06,040 Hola, hola, hola, welcome back to the Mindset Twist podcast. 2 00:00:06,040 --> 00:00:09,960 I'm Marixanne Martina, your International Mindset Mentor. 3 00:00:09,960 --> 00:00:16,120 And today we are talking about something crucial for everyone, our mental health. 4 00:00:16,120 --> 00:00:23,960 More specially, how to balance your mental health while juggling the demands of work, 5 00:00:23,960 --> 00:00:26,680 life and business. 6 00:00:26,680 --> 00:00:34,000 We all know how easily things can get overwhelming, but today we will dive into ways to maintain 7 00:00:34,000 --> 00:00:41,680 the balance and nurture our mental well-being while staying productive. 8 00:00:41,680 --> 00:00:49,720 Whatever you are managing a business, working a 9-5 job or trying to keep everything together, 9 00:00:49,720 --> 00:00:53,040 mental health is the foundation of all. 10 00:00:53,040 --> 00:00:57,320 Without a balanced mind, everything else can fall apart. 11 00:00:57,320 --> 00:01:08,280 Today, I will share with you actionable tips and how to achieve and maintain the balance. 12 00:01:08,280 --> 00:01:13,520 Why Mental Health Measures for Our Success 13 00:01:13,520 --> 00:01:21,760 Let's start with understanding why mental health is so important for your overall success. 14 00:01:21,760 --> 00:01:31,480 Your mind is the engine driving every decision, every project and every relationship you have. 15 00:01:31,480 --> 00:01:38,560 When you are mentally healthy, you are more productive, creative and resilient. 16 00:01:38,560 --> 00:01:47,000 But when mental health slips, burnout, anxiety and even depression can group in, affecting 17 00:01:47,000 --> 00:01:54,120 every area in your life, professionally and personally. 18 00:01:54,120 --> 00:01:56,880 Here's the key takeaway. 19 00:01:56,880 --> 00:02:03,920 Your mental health is not something separate from your business or your work-life balance. 20 00:02:03,920 --> 00:02:06,440 It's the foundation of it all. 21 00:02:06,440 --> 00:02:08,760 I will repeat this. 22 00:02:08,760 --> 00:02:11,840 Here's the key takeaway. 23 00:02:11,840 --> 00:02:19,200 Your mental health is not something separate from your business or your work-life balance. 24 00:02:19,200 --> 00:02:24,080 It's the foundation of it all. 25 00:02:24,080 --> 00:02:26,840 The Science of Imbalance 26 00:02:26,840 --> 00:02:33,840 Before we dive into how to maintain balance, it's essential to recognize the science when 27 00:02:33,840 --> 00:02:37,920 your mental health is of balance. 28 00:02:37,920 --> 00:02:42,480 Here are few red flags. 29 00:02:42,480 --> 00:02:44,920 Constant Exhaustion 30 00:02:44,920 --> 00:02:49,720 Feeling tired no matter how much you rest. 31 00:02:49,720 --> 00:02:54,440 Another one is Anxiety or Stress. 32 00:02:54,440 --> 00:03:01,040 Feeling overwhelmed by your to-do list or work expectations. 33 00:03:01,040 --> 00:03:07,640 I will recommend you to go to the first episode when we talk about intentions. 34 00:03:07,640 --> 00:03:16,040 Reactions will reduce your anxiety or stress by using your to-do list. 35 00:03:16,040 --> 00:03:25,760 When you are easily irritable, small things seem to trigger big reactions. 36 00:03:25,760 --> 00:03:33,240 When you isolate yourself, you are withdrawing from social connections even though you need 37 00:03:33,240 --> 00:03:34,880 support. 38 00:03:34,880 --> 00:03:41,480 And the last one, the last red flag, can be Reduced Productivity. 39 00:03:41,480 --> 00:03:48,440 When you are struggling to focus or you are procrastinating more than usual. 40 00:03:48,440 --> 00:03:56,080 If any of these resonate with you, it might be a sign that your mental health is in need 41 00:03:56,080 --> 00:04:00,240 of attention. 42 00:04:00,240 --> 00:04:06,080 Tips How to balance mental health for work, life and business. 43 00:04:06,080 --> 00:04:10,160 Now we are getting to the heart of today's episode. 44 00:04:10,160 --> 00:04:16,480 Practical ways to maintain the balance in long term. 45 00:04:16,480 --> 00:04:17,480 Set Boundaries 46 00:04:17,480 --> 00:04:22,840 One of the biggest contributors to mental burnout is lack of boundaries. 47 00:04:22,840 --> 00:04:24,720 I'm talking for myself. 48 00:04:24,720 --> 00:04:31,600 By the way, whether you are an entrepreneur or working in a company, having clear boundaries 49 00:04:31,600 --> 00:04:35,800 between work and personal time is crucial. 50 00:04:35,800 --> 00:04:38,520 Here I'm giving you some tips. 51 00:04:38,520 --> 00:04:40,480 Define your work hours. 52 00:04:40,480 --> 00:04:48,880 Stick to specific hours for work and make sure to disconnect outside of those hours. 53 00:04:48,880 --> 00:04:51,040 Turn off Notification 54 00:04:51,040 --> 00:04:58,280 After work, turn off email and work related notifications to avoid mental clutter. 55 00:04:58,280 --> 00:05:02,240 Note to myself and note to you. 56 00:05:02,240 --> 00:05:08,000 Year ago I decided to remove the application of my email of my phone. 57 00:05:08,000 --> 00:05:17,880 So I don't have those notifications on my phone anymore because I need some mental clearance. 58 00:05:17,880 --> 00:05:20,880 Learn to say no. 59 00:05:20,880 --> 00:05:29,640 Learning to say no to extra work when you are already at capacity is vital for protecting 60 00:05:29,640 --> 00:05:35,000 your mental space. 61 00:05:35,000 --> 00:05:39,600 Boundaries gives you mind a chance to rest and recharge. 62 00:05:39,600 --> 00:05:43,560 It's all about knowing your limits. 63 00:05:43,560 --> 00:05:49,040 Very important to define your limits. 64 00:05:49,040 --> 00:05:50,040 Self-care 65 00:05:50,040 --> 00:05:55,760 Self-care isn't a luxury, it's a necessity. 66 00:05:55,760 --> 00:06:01,880 If you are not making time for yourself, you will end up running on empty. 67 00:06:01,880 --> 00:06:07,480 Here are some self-care strategies to keep in mind. 68 00:06:07,480 --> 00:06:09,080 Physical Activity 69 00:06:09,080 --> 00:06:14,120 Regular exercise reduce stress and anxiety. 70 00:06:14,120 --> 00:06:16,240 It doesn't have to be intense. 71 00:06:16,240 --> 00:06:21,360 A 20-minute walk each day can make a big difference. 72 00:06:21,360 --> 00:06:23,520 Or go to swim. 73 00:06:23,520 --> 00:06:25,920 Our schedule Osana Day. 74 00:06:25,920 --> 00:06:29,960 It will do miracles. 75 00:06:29,960 --> 00:06:32,600 Mindfulness or meditation 76 00:06:32,600 --> 00:06:39,600 Practicing mindfulness helps keep you grounded and reduces the mental noise. 77 00:06:39,600 --> 00:06:47,240 Within 5 or 10 minutes of deep breathing, our meditation can work wonders. 78 00:06:47,240 --> 00:06:48,240 Hobbies 79 00:06:48,240 --> 00:06:56,640 Whether it's reading, painting or gardening, engaging in activities you enjoy is a great 80 00:06:56,640 --> 00:07:01,680 way to mental unwind. 81 00:07:01,680 --> 00:07:08,600 Another tip is take breaks and honor them. 82 00:07:08,600 --> 00:07:12,760 One mistake many people make is not taking enough breaks. 83 00:07:12,760 --> 00:07:14,400 I repeat this. 84 00:07:14,400 --> 00:07:18,360 One mistake many people make is not taking enough breaks. 85 00:07:18,360 --> 00:07:23,960 When you are driving or busy, it's easy to power through the day. 86 00:07:23,960 --> 00:07:28,840 But your brain needs time to relax and reset. 87 00:07:28,840 --> 00:07:31,040 Consider the promodoro technique. 88 00:07:31,040 --> 00:07:34,960 Work for 25 minutes, then take a 5 minute break. 89 00:07:34,960 --> 00:07:39,760 These short breaks boost focus and productivity. 90 00:07:39,760 --> 00:07:41,440 And here's the trick. 91 00:07:41,440 --> 00:07:45,560 When you take a break, really disconnect. 92 00:07:45,560 --> 00:07:48,360 Please disconnect. 93 00:07:48,360 --> 00:07:51,880 Step away from your computer, phone and emails. 94 00:07:51,880 --> 00:07:56,640 Give your mind a real pause. 95 00:07:56,640 --> 00:08:00,960 Another tip is to delegate when possible. 96 00:08:00,960 --> 00:08:05,840 If you are running a business, it's tempting to try to do everything yourself. 97 00:08:05,840 --> 00:08:09,800 But this is a fast track to burn out. 98 00:08:09,800 --> 00:08:12,320 Delegation isn't about giving up control. 99 00:08:12,320 --> 00:08:17,240 It's about recognizing that you don't have to do it all. 100 00:08:17,240 --> 00:08:23,280 You can outsource tasks that drain your energy or take up too much time. 101 00:08:23,280 --> 00:08:26,440 Or you can hire help when needed. 102 00:08:26,440 --> 00:08:31,880 Even if it's part time or freelance. 103 00:08:31,880 --> 00:08:36,200 And make mental health a daily practice. 104 00:08:36,200 --> 00:08:42,840 Mental health isn't something you tend to only when you are these problems. 105 00:08:42,840 --> 00:08:46,080 It needs to be part of your daily life. 106 00:08:46,080 --> 00:08:50,040 Here are a few small habits you can implement. 107 00:08:50,040 --> 00:08:51,440 Journaling. 108 00:08:51,440 --> 00:08:57,360 Taking down your thoughts and feelings helps process emotions and clears mental clutter. 109 00:08:57,360 --> 00:09:01,560 Hey we have a journaling course in our online academy. 110 00:09:01,560 --> 00:09:10,800 I invite you to have access to this journaling course so you can make this a habit. 111 00:09:10,800 --> 00:09:14,120 Make this a mental health habit. 112 00:09:14,120 --> 00:09:15,120 Practice gratitude. 113 00:09:15,120 --> 00:09:19,080 Each day you write down a few things you are grateful for. 114 00:09:19,080 --> 00:09:23,720 This shifts your mindset from stash to positivity. 115 00:09:23,720 --> 00:09:32,160 And if I can share something with you, this one helped me during a burnout to have mental 116 00:09:32,160 --> 00:09:33,440 clearness. 117 00:09:33,440 --> 00:09:37,080 The gratitude practice is everything. 118 00:09:37,080 --> 00:09:39,960 And last but not least, sleep. 119 00:09:39,960 --> 00:09:45,520 Don't underestimate the power of a good night's sleep. 120 00:09:45,520 --> 00:09:54,200 Dream for 7 or 8 hours to allow your mind to recover and function and best. 121 00:09:54,200 --> 00:10:00,720 Now we are almost at the end of this podcast and I want to remind you that when it comes 122 00:10:00,720 --> 00:10:07,080 to balancing work, life and business, it's not about the perfect balance every day. 123 00:10:07,080 --> 00:10:09,240 But about integration. 124 00:10:09,240 --> 00:10:13,640 Some days you will work or you work will demand more from you. 125 00:10:13,640 --> 00:10:17,520 And on other days, your personal life will take the lead. 126 00:10:17,520 --> 00:10:22,360 Here I will give you some few tips how to manage this balance. 127 00:10:22,360 --> 00:10:24,320 You can plan ahead. 128 00:10:24,320 --> 00:10:31,800 Use a planner or calendar to block out personal time just like you would for meetings. 129 00:10:31,800 --> 00:10:37,960 This gives you the time that ensures your dedication time to yourself and your loved 130 00:10:37,960 --> 00:10:39,760 ones. 131 00:10:39,760 --> 00:10:41,920 Another tip is communicate. 132 00:10:41,920 --> 00:10:47,880 Be open with your team or clients about your boundaries and availability. 133 00:10:47,880 --> 00:10:56,280 This can lead to less pressure and manage expectations. 134 00:10:56,280 --> 00:10:58,440 And the last one is unplug. 135 00:10:58,440 --> 00:11:04,440 Make time to unplug from technology and spend time with family, friends or doing activities 136 00:11:04,440 --> 00:11:07,840 that recharge you. 137 00:11:07,840 --> 00:11:15,480 My final thought, the key to balancing mental health with your work and life is consistency. 138 00:11:15,480 --> 00:11:19,560 Smallly daily habits can make a difference. 139 00:11:19,560 --> 00:11:21,440 A big difference. 140 00:11:21,440 --> 00:11:26,720 Remember, mental health isn't something you achieve once and forget about it. 141 00:11:26,720 --> 00:11:29,960 It's an ongoing practice. 142 00:11:29,960 --> 00:11:35,280 If there is one thing I want you to take away from today's episode, it's that your mental 143 00:11:35,280 --> 00:11:39,480 health is your most important asset. 144 00:11:39,480 --> 00:11:45,280 Take care of it and everything else work, life and business will follow. 145 00:11:45,280 --> 00:11:51,720 Thank you so much for tuning in to today's episode of the Mindset with Podcast. 146 00:11:51,720 --> 00:11:57,440 If this episode resonated with you, don't forget to subscribe, leave a review or share 147 00:11:57,440 --> 00:12:02,640 it with someone who could use some balance in their life. 148 00:12:02,640 --> 00:12:05,520 Take care of yourself and I will see you in the next episode. 149 00:12:05,520 --> 00:12:34,040 Bye bye.