Easy Sheet Pan Dinner Idea
Hello there!
If you are like me, and rushing home from work trying to figure out what to make for dinner gets you all stressed out - I have a solution for you!
I make this sheet pan dinner on rotation, it’s one pan, easy to prep and throw in the oven when you get home. Best of all, my whole family loves it and I can change up the protein and vegetable options to keep it on repeat without getting bored of it.
Try it out and let me know what you think!
Chocolate Peanut Butter Overnight oats
Looking for a quick, meal-prep breakfast idea that will give you a ton of nutrients and keep you full all morning?! Look no further than this delicious, easy overnight oats recipe.
This is kid-friendly and easy to make multiple servings ahead for the whole week. Let me know what you think!
10-minute routine for a great night's sleep
Do you get enough sleep? Do you feel rested when you wake up in the morning?
When I was dealing with burnout, I was exhausted ALL THE TIME. I would lie down in bed at night and two things would happen. Either I would:
Fall right asleep but wake up at 2:30 am anxious and unable to get back to sleep
OR
Couldn’t fall asleep due to the racing thoughts in my mind about my patients, the workload I was dealing with, the stuff the kids needed, and on and on.
I learned that I needed to prep my mind and body for sleep, even though I was exhausted - the stress response needed to be turned off.
Here is my 10-minute routine that gets me consistent, deep, restful sleep:
After I shower, change into pjs, and brush my teeth, right before I am ready to get into bed, I:
Turn on a sound bath or calming music. My favorite app for this is Insight Timer and I love Sonic Yogi’s music. You could also use YouTube or Spotify, etc.
Sit on the floor and stretch my body. Whatever feels good, close your eyes and do some cat/cow, hamstring stretch, butterfly, etc.
Sit still, with eyes closed, and take some deep breaths. You could also do this in bed, at this point. My favorite deep breathing is the 4-7-8 breath or box breathing.
And then, go to sleep. If you aren’t ready to sleep, don’t get back on your phone or electronics. Read a non-stressful book, or listen to music, etc. Avoid returning to stimulating activities.
Happy sleeping!
Balancing Act: Navigating Work-Life Balance in the Healthcare Field
Greetings, fellow healthcare warriors! Today, I want to shift our focus to the workplace, particularly for those of you immersed in direct patient care, although every job in healthcare has its challenges. Finding the right balance between your professional and personal life requires a thoughtful and intentional approach. So, let's explore the art of navigating work-life balance in the healthcare field, with an emphasis on self-care, boundaries, and finding enjoyment in personal time.
“ The healthcare industry is broken, we know that, and it is not going to take care of us in the ways we need it (I hope it will in the future). ”
The Daily Grind in Healthcare
I decided to work in my field in 7th grade. Now, 15 years of work experience, means I have dedicated over 25 years to this career. Working in healthcare can be both exhilarating and demanding. The ever-evolving nature of the field means that your days are filled with challenges, unpredictability, and, undoubtedly, moments of triumph. However, with this fast-paced environment comes the risk of burnout, fatigue, and neglect of personal well-being. I know this very well as I thought success when I first started meant neglecting myself. As a healthcare professional, I am so good at taking care of others, and, until the last few years, not great at taking care of myself. Today’s blog is how to avoid my pitfalls, or heal from the burnout or neglect you are feeling now.
Self-Care: The Ultimate Tool for Healthcare Professionals
Just as we prioritize caring for our patients, healthcare professionals must prioritize self-care as a non-negotiable element in our daily routine. Think of it as your secret ingredient in your work-life recipe – a stress-busting powerhouse. Whether it's a quiet moment with a cup of tea, a brisk walk in nature, or indulging in a hobby, finding what rejuvenates your spirit is essential.
Recognize that self-care is not a luxury; it's a necessity. The healthcare industry is broken, we know that, and it is not going to take care of us in the ways we need it (I hope it will in the future). In the same way, we prescribe/recommend medication, exercises, etc to our patients, make choices that nurture your physical, mental, and emotional well-being. It's not just about surviving in the healthcare field; it's about thriving.
Setting Boundaries: Creating a Healthy Work-Life Ratio
I didn’t learn this lesson until many years into my career, but work alone shouldn't dominate your life. Establishing clear boundaries like what time you respond to phone calls or what extra shifts/patients you are willing to take ensures you have the time, energy, and space to enjoy the sweet moments both inside and outside the workplace.
Learn to say no when necessary, delegate tasks, and communicate your needs. This might mean stepping away from your work emails after a certain hour or taking scheduled breaks during your shifts. Setting boundaries helps to create a more gradual and sustainable work-life pace.
Cherishing Personal Time: The Cherry on Top
Your personal time is a precious addition to the overall balance of work and life. Whether it's spending quality time with loved ones, pursuing hobbies, or simply relaxing, these moments are the cherries on top of your well-balanced life.
“Embrace the fact that your personal life is just as vital as your professional one.”
When I started to look at my personal time, I made a shift to make time for reading books for enjoyment (instead of work), restarting old hobbies like knitting and quilting, and mastering the art of gluten-free bread baking. It brings me so much joy, and I wish I could go back and tell my younger self to slow down.
Remember, the healthcare field is demanding, but you are not a machine. Embrace the fact that your personal life is just as vital as your professional one.
Conclusion
In the intricate dance of healthcare, self-care and setting boundaries are the secret ingredients to achieving a harmonious work-life balance. So, my fellow healthcare warriors, take a cue from my mistakes and experience and savor the beauty of a well-lived life.
If you want more ideas for self-care that are quick and easy, get my free 10 Self-care Ideas for Busy Healthcare Professionals toolkit.