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3 Quick Tips for Self-Care While Traveling For Work

3 Quick Tips for Self-Care While Traveling For Work

3 Quick Tips for Self-Care While Traveling For Work

Relationship Help

As a career coach, I have the opportunity to work with clients across different industries and required travel commitments. What a lot of my traveling career coaching clients face is the overwhelming reality that travel has a very real impact on your mind and body.

A career that requires you to travel might have sounded fun at first, but if you are starting to notice that the travel is feeling overwhelming you’re not alone. 

Your job is important, and with it comes responsibilities and implications that you’re going to get your work done. When traveling for work, there is so much to do before, during, and after travel that you may feel like you are working around the clock with little to no time for self-care.

You can’t keep running yourself into the ground if you plan to incorporate travel into your longterm career commitments. You must find balance with your busy schedule, and with a little practice and some helpful guidelines, you may just find a haven of zen in your otherwise exciting schedule.

Here are my favorite three tips for self-care while traveling for work!

#1. Set Yourself Up for Success

Traveling often requires you to go outside of your comfort zone. The familiarity of home and routine can feel lost the moment you step into travel mode. This means that spending time setting yourself up for success away from these familiarities will ensure that you show up as your best self. To do this, take control of what you can and let the rest go.

You are in control of when you get to the airport, what transportation you take to get there, what food you decide to eat, etc.. If left up to chance, the likelihood of stabilizing yourself for optimal performance at work is already lowered. Take time to iron out these small details; they all add up to help support your ultimate success and enjoyment.

Take your work and yourself seriously so that you can feel confident and competent no matter where your job is.

#2. HAVE and KEEP Work Hours

For most of those traveling for work, new environments and different people will often throw off polished routines and habitual activities. On a work trip, we might use our work to avoid the discomfort of a situational change. This sense of uncomfortableness can lead us to overwork, feel burnt out, and ultimately resent our job in the long run.

In order to prepare against this happening, keep boundaries. Instead of working around the clock, on the airplane, or skipping dinner – take time to go out to dinner or go for a walk in the morning by yourself. HAVE and KEEP work hours even while traveling.

#3. Keep Your Routines

When we travel, we tend to let go of routines. There’s just something about getting in that car or boarding that plane that throws our conventional lifestyle aside. I encourage you to lean into new opportunities when they arise but also be gentle with yourself with change. Slowly change your daily structure instead of jolting yourself into a new and temporary one.

If certain routines really work for you, don’t break them (or at least experiment with ways to adjust them). Exercise is a common routine I hear my clients regularly report breaking on work travel, even though they say exercising brings them joy. Foster your joy while traveling. Your time is valuable time – How you spend it matters.

Trust Me It Works!

For the best self-care while traveling for work, take control of what you can through preparation, routines, and time management. You will feel some discomfort, but all your resources will be well suited to tackle even the longest of work trips if you feel grounded in your ability to control your own success.

Self-care is more than just a face mask at bedtime, it’s a lifestyle.

Take care & enjoy your travel!
Markie Keelan, M.A., LPC

Markie Keelan, M.A., LPC is here to help you create authentic happiness and satisfaction in your life, your relationships, and your career. She supports you to create a deeper connection with others, find clarity and direction, and actualize your life’s purpose.

Let’s  Talk

Read More by Markie Below!

Dating After Divorce

Dating After Divorce

Dating After Divorce

Markie Keelan, M.A., LPC is a therapist, life coach and dating coach whose mission is to help you create authentic happiness and satisfaction in your life especially when it comes to dating after divorce. She supports you to create a deeper connection with others, as well as actualize your life’s purpose.

 

Ready to find love again?

I often hear the question, “When is someone ready to start dating after divorce?” That’s a hard question to answer, but those who are newly divorced give dating a lot more consideration than the majority of single folks out there.

Their hesitation to jump back into the dating pool makes sense; the reason being is that divorce shakes our confidence in our ability to connect. When you’ve gone through a traumatic relationship loss or breakup it can make you question your ability to trust others but also your ability to trust your decisions on choosing a partner. Dating after a divorce feels much riskier.

So, if you are lost with no idea where to even start with dating after divorce, don’t worry, you are not alone and there are ways in which you can help yourself. Here are some guidelines to help you recover and get back out there.

Tips For Dating After Divorce

  • Revise your self-talk to support your success

Confidence plays a major role in the healing process of divorce. Some relationships can be similar to an addiction to another person. Addicts don’t believe that they’ll ever be able to survive without their drug. Divorcees can sometimes feel like they’ll never be able to find love again.

This is a negative thinking pattern that can lead to more than just lack of confidence but isolation, anxiety, and depression. So be in-tune with what you are telling yourself, and try to create a more empowering narrative. Chances are a good dose of loving self-talk could help your situation. For more on how to do this, check out our Happiness Class.

  • Assess whether you are you really ready

You may not be ready to date if you’re still, in your heart of hearts, privately carrying a torch for your Ex. Like an addiction, when a relationship ends we can be ambivalent and question whether or not we’ll go back into that relationship again. Many people spend months after a breakup or divorce half hoping your partner may change their mind and realize they made a huge mistake. If that’s the case, you then are putting your healing process in their hands. Furthermore, any new relationship you attempt is likely to spin its wheels.

Take back control by committing to moving yourself forward. It may be helpful to get clarity and closure about why your breakup or divorce was a good thing. For example, recognizing that your past relationship wasn’t meeting all of your needs and working on clarity and closure for yourself. This may mean you keep distance from this person and take every precaution not to slip back into the purgatory of waiting and hoping. For many people, getting the support of a great breakup recovery coach or participating in a breakup recovery group can help them heal and grow, as opposed to wallpaper over the pain by dating prematurely.

Only then will you be genuinely emotionally available to begin a healthy new relationship with someone else.

  • Make a needs list

Many times in failed relationships we were not getting our needs met before they ended. Maybe you don’t even know what your needs are in a relationship because they have been on the back burner for so long. Take your time to write out a list of what you NEED in a relationship. This list could include, honesty, trust, quality time, etc. This list will help guide you in the dating process to be honest with you and your future partner of whether or not this relationship will work for you.

I also encourage my dating coaching clients to ask themselves, ‘What do I need to be able to come to a new relationship the way I want to?’ This way you are also looking at what you need to be able to provide in order to connect back to others in a way that isn’t compromised by manipulation or feelings of inadequacy.

  • Let go of the pressure to heal  

Depending on what the reasons were for the divorce, it could take days, or it could take years to grieve this relationship trauma. Don’t let a time frame determine your journey towards love. Feeling pressured by time or other people doesn’t help us grow into the person we want to be. I encourage divorcees who are not ready to enter back into the dating world to engage your support network and surround yourself with people you can rely on.

  • Focus on self-care

Lastly, I’d suggest making time for self-care. Surround yourself with people who support you, do things that are fun, and make sure you invest in rest, nutrition, exercise, and your healing process. When you put energy into your self and your own wellness, you’ll exude the confidence and self respect that’s so attractive to potential new partners.

Dating after divorce can feel challenging, but you have a lot of power. Remind yourself that although your mind may be trying to trick you that the rest of your life is going to be an uphill battle, it doesn’t have to be. Using some of these different approaches I’ve described, like revising your self talk, working through the past before moving forward, prioritizing your needs, honoring your own timeline, and practicing good self care can arm you with a set of tools to help you feel genuinely able to move forward, and challenge yourself to be open to finding love again.

All the best to you,

Markie Keelan, M.A., LPC

Ps: If you’re ready to jump back in the pool, here are more ideas to support you in this podcast: The New Rules of Modern Dating — check it out!

How to Deal When Your Ex Moves On…

How to Deal When Your Ex Moves On…

How to Deal When Your Ex Moves On…

Markie’s mission is to help you create authentic happiness and satisfaction in your life. She supports you to create deeper connection with others, as well as actualize your life purpose. Click here to learn more about Markie.

Has Your Ex Started a New Relationship?

We have all been there… witnessing our Ex moving on without us. As both a therapist and life coach who has walked with many people through the breakup recovery process, as well as a fellow human, I know that if you’re in the early stages of getting over a breakup or recovering after divorce, can feel like a flaming knife is stabbing you in the gut to see your Ex with someone else. One sure-fire way to suppress your appetite would be to take a look at your Ex’s Instagram a few weeks after breaking up. So how are you supposed to deal, when your Ex moves on?

Breakup Recovery: Understanding The Power of Attachment

First, start by understanding what’s really going on. When you’re in terrible pain after a breakup, it’s because you are grieving the loss of an attachment. A romantic attachment is when you feel a sense of safety, security, and closeness to another person. It’s “the feeling” that most people are looking for in a loving relationship. When you break an attachment, it’s common to lose your sense of security, and feelings of loneliness and longing can set in. Breakup expert Dr. Lisa Marie Bobby does a great job of explaining how working through a break-up is like letting go of an addiction – that’s how powerful our desires to feel love can be.

So considering what’s psychologically going on – take your experiences of sadness and longing seriously. Ask yourself: “What am I doing to stop this feeling from continuing to happen?” And, “What am I doing to make sure this feeling doesn’t return again?” Healing after a breakup is an active process. Time alone does not heal.

Here are some strategies to help you move forward after a breakup:

Stop Stalking Your Ex On Social Media

One simple solution to move away from the feelings of insecurity that inevitably arise when you know that your Ex has moved on is to stop having contact with this person. Chances are you do not HAVE to follow this person on social media. And if you don’t, you should halt any communication (and or “social media monitoring”) with your Ex as soon as possible. If that seems hard – take an approached borrowed from the recovery world: Take it day by day. Don’t make any long-standing commitments to NEVER talk to this person again, but rather make the choice to not talk to them today. Tomorrow you will have the same choice and it’s okay to wait until then to make a decision.

It’s important to remember that your choices impact your feelings and your healing process. Take time to consider what behaviors would be the most effective for getting you to commit to ending the attachment (aka, “quitting your addiction.”) For example, clicking on your Ex’s Instagram page and reading all the comments is a cognitive choice you make. You have options. You can either choose to look at the photo with the awareness that you will continually feel bad. Or, you can choose to put your phone down and do something more positive.

Asking yourself to stop what you’re doing and put the phone down can be hard, even when it makes you feel awful. Romantic attachments are meant to pull us back. It’s often more compelling to indulge in our desire “to know” even if it leads to pain. But you have the strength to make singular choices. Every time you have the opportunity to connect with that person – treat it as though that is the only choice you have to make. You don’t have to decide if you are going to talk to this person 5 years from now. All you have to do is decide what you want to do in this moment. I hope that you choose to prioritize your happiness and emotional well-being.

What to Do When You Have to See Your Ex

Here’s a tricky situation: let’s say you already stopped contacting this person and unfollowed them on social media but you work together or maybe you live in the same building as your Ex. That makes things a little bit more complicated. Sometimes you’re going to have to live with this other person in your life and see them when they fall in love again. So I’ll give you some steps to follow to help you cope with this especially triggering situation:

Do a Personal Inventory

On a scale of 0 to 10 of how affected are you when you see this person, “0” meaning that you don’t think twice about your past relationship when you see this person to “10” meaning that you’re about to burst into tears every time you’re reminded of this person. If your number is higher than you’d like it to be, we must first work on mindfulness.

Mindfulness: A Core Skill For Breakup Recovery

I describe mindfulness as the practice of observing without judgment. Mindfulness is crucial to your breakup healing process because you can feel so disjointed, confused and boxed in during a break up that you feel like you’ll never escape the grief. Mindfulness helps to regulate your emotions when you get triggered so you can listen to your rational thoughts. (And listening to your rational thoughts is key to your well-being, when you’re recovering after a breakup).

If you’d like practice in mindfulness – try this grounding exercise below…

  • Take a deep breath and then breathe it all out.
  • The next breath you take, breathe in for four seconds and then breathe out for eight seconds.
  • Do this 10 times.
  • As you breathe, allow thoughts to come in and out of your mind and practice observing them without giving them meaning or power. Sometimes people can see their thoughts floating past them like leaves in a river. Practice externalizing your thoughts so that you can find a sense of peace with them.

If you already have a mindfulness practice, I encourage you to continue working towards acceptance of the present moment in your work. [Check out: Mindfulness For People Who Hate to Meditate]

Using Empowering Mantras to Heal After a Breakup

Once you feel a stronger sense of stability by grounding yourself in mindfulness, the next step is to create a helpful mantra (or three). A “mantra” is a saying that you repeat to help you with concentration on intentions. Mantras are different than grounding exercises in mindfulness. Mantras allow you to quickly focus your concentration on something else when you are triggered. You can use mantras to redirect yourself when you find yourself thinking about your Ex and their new relationship or if (God forbid) you actually see your Ex with someone new.

For example, say I’m in the grocery store and I see my Ex with a new partner. My mind may want to go directly into a panic, but as soon as I am aware this is where my brain is going (because of my mindfulness skills!) – I can then pause and say my mantra, “I made the right decision,” or “This is for the best.” Saying this to myself as much as I need to can change my perspective on the situation. My mind and emotions are no longer completely out of control. Instead, I have a plan, and a saying that helps me remind myself that I have control of myself and my thoughts right now.

Some Examples of Mantras For Break-Up Recovery:

  • I’m allowed to be happy
  • I live for the present, not in the past
  • I can and will move on

You Have The Power to Control Your Thoughts, Your Feelings, and Your Behaviors

Here’s an empowering new idea: You can choose to allow yourself the freedom of only focusing on what you want for your life right in this moment. If you have intrusive, painful thoughts about your Ex, you can mindfully let them go, without judgment. You can remind yourself of what you want, instead of what you don’t want through your mantras. And you can choose behaviors that support your happiness and your healing. When you are focusing on what you need, whatever your Ex is doing or not doing is irrelevant.

When you prioritize yourself, take charge of your inner experience, and intentionally create positive new experiences for yourself you can create a collection of healthy, affirming moments that you can be proud of. Lives are built of moments. When you choose your moments, you are once again back in control of your life.

I hope these ideas help you move forward, after a breakup.

Markie Keelan, M.A., LPC-C, CSPC

Growing Self Counseling & Coaching
Growing Self
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