Feeling overwhelmed?

steps you can take today

Author

Lesley Bell
June 28, 2024

The Leadership Programme.

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Delivered every Friday and is a minestrone soup of tips, techniques, learnings and thoughts, & the odd disaster, based on my 25+ years of managing teams.

Read time: 2.000000012 minutes

I was a stressed and overwhelmed corporate executive.

A 9-coffee a morning type person.

😳

I realised it all had to change one morning. I got my regular 06.03 train to Bristol, got into the office at 9.15, walked straight into the kitchen, and made myself a coffee.

It dawned on me. It was my 7th of the day.

SEVEN COFFEES

I was used to it. That was the problem.
But I also knew: this wasn’t healthy. I had to change.

Looking back, I don’t know how I did it.

Constantly on the go
Always chasing the next thing
Getting home late, then working later.

I felt I had to prove myself, and that meant ‘working hard’, doing more, doing everything to prove myself,

Never stopping to smell the roses and appreciate what I had.
I now know that’s not right, and not what’s needed.

Less, as they say, is more.

When you’re in it thick, you can’t see the woods for the trees.

Now I’m chill af.

I completely, and intentionally changed my routine. I did a lot of research: podcasts a plenty, documentaries too.
(some referenced below).
Here’s the key routine changes.

⏰ consistent sleep / wake-up time

This plays a significant part in your mental health, I was staggered to found out how much. We’ve all heard ‘get 8 hours a night’ but what’s more important is CONSISTENCY with when you go to bed, and wake up.

☕️ limit caffeine to 3 x per day (morning only)

Lots of research on the impact of caffeine. Go Google.

🏋️‍♀️ morning workout 4 x week

(weight training x 3, cardio x 1, to maintain my muscle. It breaks down as you get older) There’s two elements here-

➡️ If you’re younger and a woman, start load-bearing exercise to limit the chance of osteoporosis.
My sister has it (she did yoga all her life) I don’t (I’ve done weights).

➡️  If you’re older - your body starts to break down muscle as you get older, do more weight-bearing exercises to maintain your muscle mass.

(Unless you’re happy with a saggy arse and bingo wings, that is).

🍱  Changed my diet

plus upped the protein ( you need a higher % of protein as you get older).

I went for a vegan diet (doubts? Watch the programme below!), which for me required supplements of protein powder and vitamins.

I also did a HUGE cull of my sugar intake.
I rarely eat processed foods.

I noticed a difference in how I felt and how I was sleeping, very quickly.
As a person with IBS, I’ve found my stomach and gut so much happier.
You don’t have to go vegan, but you should eat nutritious food and cut down on sugar (I was a cake addict).

(I’m not a dietician, but I know you shouldn’t cut out any major food group, without checking on the potential impact for you).

There is so much information out there, on the impact of food on your physical as well as mental health.
Go Google.

📝  Journal (yes, I thought that was all cr*p too, until I tried it)

This was the single most impactful activity that enabled me to

➡️ Stop limiting beliefs about myself

➡️ Stop getting anxious

➡️ Stop over thinking the future

➡️ And stop stressing over past events

If you need any advice, please email me.

📚 Regular reading: biz and self-development mix

Part of my journey to being a coach, has been finding out more about myself.

I’ve read all kinds on meditation; being present; healthy goal setting; marketing; copywriting etc
I also read novels with my book club.
It is all good for your mental health.

💃 Learn new skills

(And I’m planning on learning the drums, and refreshing my Italian)
New skills create new neural pathways in the brain, increasing neuroplasticity. This is good for :
learning additional skills
improved adaptability
Improved focus and concentration
memory & improved cognitive skills,
greater problem-solving and creative ability
delay in cognitive decline

and more.

🪧 Set. Clear. Boundaries: establish them, stick to them.

This enabled me to take my time back, and appreciate it.
When you learn to set boundaries, you are much clearer on what your goals are.
You are more focused and less likely to get caught up in ‘busy-work’.
You delegate more.
You are more productive, and have a more engaged team.

Some of these changes were easier and quicker to implement.

(I’ve also done work on ‘me’ and my limiting beliefs)

But the impact has been impressive

I do not feel guilt when I’m not working (I always did )

I never think about work when I’m not there (😬 did that too)

I’m fully present and appreciate each moment.

My gut health ( IBS, for the not-win) and physical health is better.

I feel truly happier, stronger, more focused and healthier than I ever have.

I know a younger me would be thinking “ I can’t do that because… Then list 10 things that would stop me from making change.

And that would stop me from seeing and feeling the results of those changes.

If you can’t see a way to make simple changes, then email me & let’s have a chat.

Please don’t hesitate to forward this, to help others learn.

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Action for the week!

Want to have a practice?

What small imperfect action can you do today, to improve the quality of your life and reduce overwhelm?
Which of the above steps I implemented, can you look at?

If you have questions, email me.

Extra resources

Additional resources you may want to check out.
These are just a few. There’s plenty of research, if one area stands out to you.

importance of strength training

Music to get you ready for the weekend!

A mega playlist of supersonic tracks, to get you in the mood for the weekend,

Cute! Feeling this one at the moment, and it matches the gorgeous sunshine and laid-back vibes we’ve got here.

Other ways I can help:

  1. 1:1 coaching to boost your career: remove limiting beliefs that are holding you back; develop your leadership skills; prevent stress in your role; control your job, so it doesn’t control you. Let’s have a chat, link here.

  2. Confidence ever need a boost? My Confidence Build mini masterclass may be exactly what you need. Simple, actionable techniques that have an instant impact. Get more details here.