Rest & Rejuvenate to PERFORM BETTER
For high performers, we can sometimes “go, go, go” all the time and not be aware of how we are truly feeling.
Self-awareness is a superpower, and can be the difference maker when recognizing when it’s time to speed up to push through or slow down to avoid burnout.
It sometimes seems that constant productivity is an invisible demand thrusted onto us to feel like a worthy member of society - this is untrue and is a belief we must unlearn!
A handful of years ago, I was struggling to manage my mental health.
I had started my head coaching career as a young woman ready to take on and change the world, only to be greeted with some of the most challenging years of my life.
I went into my calling as a soccer coach with high expectations of myself, my players and my program.
I brought “unconventional” methods such as mental training, daily breathwork, and yoga to my new program.
Fast forward 5 years, those methods of training the mind, creating performance routines, and carving time for muscle mobility eventually brought a District Championship to our program!
Change is hard for people, and with the changes I made in my initial years came great resistance and push back.
My character and vision were questioned.
My ability and knowledge were undermined.
My self-trust and belief in myself diminished.
I had never been put in question or on trial from parents with pitchforks in all my years of living.
All I could hear in my head (while on the sideline coaching, while planning practices, while spending time with my family) were the voices of the haters and doubters of how my methods were not effective and “snowflake”.
I let these voices and opinions drive my self-worth and found myself in a depressive state for a couple of years.
I would wake up every morning and hear ringing in my ears of these doubters. It was a horrible way to live.
It was challenging to co-exist with me during this season of life - instead of focusing on my family during times of joy and fun I was wallowing in my own intrusive thoughts.
I would bring up the haters and their comments to anyone who would listen.
The negative thoughts and words I was sharing was fueling the depressive and negative energy in my life.
Where your thoughts go, the same energy flows.
I was past the stage of burnout.
I was keeping myself “busy” in all of my free time because I cared so much about “achieving” and proving haters and doubters wrong.
I can distinctly remember an afternoon where I was done - done with being “busy” trying to prove myself and my methods.
I forced myself to sit in silence with my thoughts.
I sat in a recliner with no phone, no tv, no music, no book, nothing.
It took every cell in my body to stop myself from getting up to do something.
It was uncomfortable and hard, but I did it.
I had never truly “rested” since starting this new job until that quiet afternoon.
That day forward I started to understand the importance of resting to feel revived, restored, and renewed.
Again, it sometimes seems that constant productivity is an invisible demand thrusted onto us to feel like a worthy member of society - this is untrue and is a belief we must unlearn!
We must prioritize the time to rest.
In fact, to be the best performer it is a non-negotiable to carve time in your schedule to rest and do nothing.
No matter how unnatural and uncomfortable it may feel, this is the first step to build your power back up to a “full charge”.
Even if it’s just for 30 minutes, take care of yourself before it’s too late.
Recently, I read about this idea of “The Art of Wintering” by Anne-Laure Le Cunff and have been trying to embrace this idea.
In our life and throughout the annual seasons, there is an ebb and flow of energy, demands, and movement.
In the winter time, there is a natural downshift in energy within us and around us. But this downshift pattern can surface in turbulent or somber times in our life too.
Instead of rejecting and avoiding this natural occurrence, I challenge you to embrace it!
Wintering is not surrendering and quitting everything, but instead finding the balance between “rest and movement, solitude and connection” to muster strength for the upcoming season of growth.
Here are some strategies to renew your spirit, mind, and body:
Mediate - This is a great strategy to rejuvenate your mind. If there is a free 20 minutes in your day, most of us (myself included) find that as time to “take care of myself” by doom scroll. These highly stimulating and dopamine driving screen activities may feel nice in the moment but really are energy zappers that drain energy reserves. If you really want to take care of yourself during that free 20 minute pocket of time, play a track from Insight Timer and give yourself a break from the day.
Take a mindful walk - The most accessible anti-depressant this world offers is to go on a walk - really! A super simple form of exercise to get your body in motion and your blood flowing. Allow your mind to wander, daydream, or be anchored in the present moment with each step. Bonus - jump start your circadian rhythm by taking a walk first thing in the morning.
Exercise - Walking is great, and even better is incorporating vigorous exercise into your daily routine. It can be a mood booster and can help you sleep when it comes time to turn in for the night. This is opposite of rest, but can be an activity to brings new energy to your day and life.
Sleep - seems obvious, but sleep is the single greatest (yet underrated) performance enhancer. Lack of sleep can affect your mood, focus, creativity, and overall performance. Naps are also effective - taking a 20-90 minute nap when possible can help restore your energy tank to keep going. If you have felt burnt out and tired, evaluate your sleeping routines and adjust accordingly:
Are you getting 7-9 hours of sleep every night?
Have you adopted a wind-down routine?
Are you putting screens away 30-60 minutes before slumber?
Are you allowing your body to digest food by not eating 1-3 hours before bed?
Contrast Therapy - This strategy may not be as accessible to everyone, but is a favorite of mine!! I try to carve out 60-90 minutes each week to partake in contrast therapy - going between my portable cold plunge and portable sauna. It is a time for me to just focus on me and my recovery. It is definitely a challenge as my mind screams for me to get out of the cold water or the overwhelming heat, but the benefits of contrast therapy are vast.
Improved circulation - increased blood flow can promotes healing and restoration
Decreased inflammation and pain relief in joints / muscles
Mental clarity
Boosted energy and mood
Increased resilience and immune system
Detoxes toxins from the body
Enhances sleep
and more!
In conclusion, there are many strategies you can adopt to truly rest, rejuvenate and honor the natural rhythm of your life and seasons.
Awareness and choosing to rest can have great affect on your overall performance.
It is imperative to find a balance between quality work and quality rest.
The balance created can determine experience burnout that makes you miserable or if you are rested to truly enjoy what you are doing.
