Does self-care feel like one more impossible task on your endless to-do list? What if it didn’t have to be that way?

In today’s fast-paced world, many high-achievers struggle with stress, burnout, and the overwhelming feeling of being stuck in survival mode. This episode explores how poor self-care impacts your mind, body, and soul and introduces you to a simple, actionable framework to make self-care both sustainable and impactful.

Here’s what you’ll learn in this episode:

• The hidden ways poor self-care affects your overall well-being and how to spot the warning signs.
• A simple, five-step framework (RESET) to create a sustainable self-care routine tailored to your needs.
• Small, actionable habits that can lead to life-changing improvements in your mental, physical, and emotional health.

Discover the RESET framework and unlock a life of balance and calm—press play and take the first step toward thriving today!

Rebecca Hunter, MSW helps empathic executives install a self-care system that reduces anxiety and increases peace of mind. Book a FREE strategy call here

Visit www.takeouttherapy.com for more resources!

Take Out Therapy is a podcast designed for those seeking to reduce anxiety, recover from burnout, and live authentically, with topics ranging from mindfulness and emotional intelligence to emotional resilience and anxiety relief; discover actionable tips for managing stress, cultivating inner peace, overcoming overwhelm, setting boundaries, and mastering emotional regulation, all while supporting empathic executives on their journey toward self-compassion, work-life balance, and freedom from overthinking and people-pleasing habits.

If you're ready to stop overthinking, let go of people pleasing and truly thrive, you're in the right place. Thanks for listening. Let's get to work.

Well, hello there, friend. I'm so happy you're here for today's session because I know you want to take better care of yourself and you know you should, but somehow it just doesn't happen.

Today, you'll walk away with practical, easy to implement strategies to care for your mind. body and soul, so you can stop surviving and start thriving. Doesn't that sound great? And then if after this session, you're feeling ready to take the next step, let's turn your mental health goals into a plan.

Click the link in the show notes to book a free 30 minute strategy call with me. Together, you and I will create a clear, actionable roadmap to help you feel calmer. More balanced and in charge of your life.

Your body starts to feel kind of crappy. You totally feel out of balance, meaning One area of your life just takes over the rest of the areas of your life, especially when we get anxious, like anxiety loves to run the show. And what happens is eventually life starts to feel like a grind. You're not thriving, right?

Because when we don't do what we say we want to do, when we don't do what we know we want to do, we kind of feel at odds with ourself and our behavior or lack thereof, right? And then, you know, go on the internets and find a solution for that. And they're all overly complicated that basically put a bunch of new crap on your plate when you don't even have time for simple things.

And we're unintentionally teaching our brain that we need noise instead of peace, right? So we get into this cycle of just being completely out of balance. If you want a peaceful, balanced life yourself. needs care. And I used to always talk about how this whole, like, self care, trend is such BS because we should be providing a minimal level of maintenance to our bodies and our minds and our, our self, our intangible soul of our self all the time.

Your body.

So today I want to dive into some simple strategies to help you build a sustainable self care routine that supports your very healthiest self. You know why? Because you deserve it my friend and because nobody's taught you how to do this in a simple way Why is everything so complicated? I don't know.

Here's my story

P. S. I had two little kids. So all the things were going on at the same time. During my recovery, I started implementing these tiny Really intentional self care habits. These little actions that in the long run shifted my physical health. They calmed my busy, busy mind. And really, frankly, healed my anxiety and mostly reconnected me to myself.

now. I thank goodness have the skills required through this self care work to protect my energy. I don't go into sessions and absorb other people's stuff. That would never work long term, right? I, I have learned to set rock solid boundaries, both like logistical boundaries and emotional boundaries and mental boundaries.

So I'll share some of those strategies with you today, and hopefully you'll tell me what you think when you review my podcast. that would be really helpful. I really like coming up with simple, easy ways for you to improve your mental health.

And so today I came up with this simple self care framework called reset. How about that? Okay. Watch her go. I'm going to go through these five letters, R E S E T, to help you understand what you need to do in order to create your own simple self care framework.

We got to get it cleaner. But, but, but, but we start like trying to problem solve before we look at the big picture, back up the truck, friend, reflect on the big picture, evaluate all of your needs, the needs of your mind. What does your mind need? The needs of your body and the needs of yourself, right?

I always like starting with this macro view. Ask, what does each area of my life need to feel balanced and fulfilled? Right? So that's the kind of first step is to like, look at the big picture of your life. See what's happening in these different areas. And then the second step is E, evaluate your needs.

Are you distracted? Evaluate the needs of your mind. If you're sort of saying, okay, well, Rebecca, my mind like literally never shuts up, then that's a good evaluation that we can deal with. Okay. So that's all I'm saying is like, look at these little areas, the mind, the body, the self, and evaluate what's going on and what would work.

Practice a little bit of mindfulness. That is a whole area of work that's devoted to disciplining our mind so it doesn't run our life. Remember. Remember, friend, this mind you have, it's just an organ of your body. It's not your compass. It doesn't know everything. It hardly knows anything. It just talks a lot.

And the anxious body loves to go, go, go. That's how we stay in an anxiety cycle. So if that's you, then slow, slow, slow. Maybe do a quick stretch a few times a week, maybe drink a little more water, my friend, or eat a nourishing protein filled or whatever the nutrients that you need the most snack, right?

Pack snacks like that's a simple one. action step for your body, right? Chair yoga or taking a walk at lunchtime. I mean, the people that I work with have tried so many very, very simple things that were incredibly impactful. And then you want to get down to the level of you, yourself, your soul, your relationship with yourself.

They're just weird and unfamiliar because we're all so used to being incredibly critical of ourselves all the time. So integrating one simple little action in your relationship with yourself. You know, I love mantras. When I'm really struggling in my relationship with myself, I evaluate what's going on and think of a little mantra that I can just say to myself when I notice that I'm being too harsh or hard on myself, right?

But the thing is, is if we don't engage in that plan with a level of commitment, then it's all going to go to hell in a handbasket. So what I want you to do is once you think of a simple action for each area of your life, mind, body, and self. I want you to write down your plan, put it on your calendar. If you're super duper busy, like most of us share it with someone in your life, perhaps your spouse is struggling too and you could help them.

It just helps me, like I have post-it notes in my bathroom and I have post-it notes by my bed on my bedside table. I have post-it notes in my office I have a shoulder thing. And so right now my very simple one, you know, one step action is just to stretch whenever I think of it. I just do a little stretch or I do a couple rotator cuff exercises.

No, no, no. Your brain is not invested at all in your personal growth. Your brain is invested in keeping your life exactly the same. So it knows what to do and it knows that you're safe. the problem with that framework is that the brain will just kind of do the same thing all the time, regardless of whether it's helpful or not.

So as you implement this self care plan, plan to fail. And then try again. When you slip up, just forgive yourself and restart. I don't think it's necessary for people to get super wrapped up in analyzing why they can't follow through. You can't follow through because you're human.

Self care is a lifelong practice and the goal is progress. The goal is a little bit of shift. The goal is relationship building with ourself and building a relationship with our body and disconnecting from our mind a little bit. Progress is the goal, not perfection. So I hope this is helpful.

Experiment with these strategies. Tell me what you think. The benefits of consistent. Sustainable self care. I promise you, if you get a couple little things going, this will add up over time and you'll start getting more things going and you'll thank yourself for starting at all. My friend pick just one of them.

It will reduce your stress, reduce your anxiety, and help you motor on for the rest of time, my friend. I hope this helped. Thank you so much for spending your time with me today. I really appreciate you being here to do this work. You know, it matters because when you do your work, the people in your life will show up and do theirs too, most likely.

Click the link in my show notes to book a free 30 minute strategy call with me. Together, you and I will create a clear, actionable roadmap to help you feel calmer, more capable and in control of your life. While this is a great educational resource, always get the level of support that you need for your situation.

Head to takeouttherapy. com to check out all of my resources. And until next time take really good care of yourself.