How to Beat Post-Holiday Sadness and Monday Blues with Basic Self-Care

Aligned and Thriving Podcast | Strategies for Work Life Balance

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Welcome to the Aligned and Thriving Podcast episode "How to beat post holiday sadness and Monday blues with basic self-care." In this episode, host Judith Bowtell, a former burnt-out executive turned creative career and leadership development coach, shares her personal struggles and strategies for overcoming the challenges of returning to work after the holidays. The episode delves into the importance of staying connected to personal values, the impact of post-holiday blues, and practical self-care strategies to support mental well-being.

Podcast Episode Summary

• Judith Bowtell discusses the challenges of returning to work after the holidays, including financial, health, and family worries, and the impact of societal expectations on well-being.
• She shares her personal strategies for supporting mental health, including going outside daily, staying hydrated, eating regularly, and limiting social media scrolling.
• Judith Bowtell emphasises the importance of aligning change efforts with intrinsic values, practicing self-compassion, and using trial-and-error approaches to develop sustainable habits.

Article References:

1. The Benefits Of Vacation Diminish After Just A Few Days Back At Work, Survey Says
2. 8 Days Is The Perfect Vacation Length, Study Says
3. The Psychology of Your Scrolling Addiction

Connect with Judith Bowtell on Facebook: https://www.facebook.com/judith.bowtell
To learn more about how we can work together: https://www.albanylane.com.au/
Come say hi on: https://www.facebook.com/AlbanyLane/
Let’s be Instagram friends: https://www.instagram.com/judithbowtell/
Let’s stay connected on: https://www.linkedin.com/in/judith-bowtell-4977a04/
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Chapters

1. Addressing the return to work after the holiday season and its challenges. (00:00:53)

2. Discussion on staying connected to personal values for motivation and balance. (00:01:33)

3. Introduction to self-care strategies for mental health, including going outside, talking to someone, drinking water, eating regularly, and limiting social media scrolling. (00:05:16)

4. Personal challenges in implementing self-care strategies, focusing on going outside and engaging with others. (00:06:03)

5. Discussing the neuroscience of mindless scrolling, the dopamine reward system, and the impact on well-being. (00:10:02)

6. Strategies for breaking the cycle of mindless scrolling, including aligning change with personal values, practicing self-compassion, and using self-reflection diaries. (00:14:26)

7. Emphasizing the importance of trial and error in finding effective strategies for self-care and seeking support when needed. (00:16:19)

8. Encouragement to be kind to oneself and others during the process of making positive changes and recognizing shared struggles. (00:17:34)