Some things I wish I knew…
Article written by Marique Knight, for Gabberish Magazine.
I met Marique when she was a senior agency producer. Now four years on, Marique is an Integrative Health Practitioner working with driven women, helping them get to the heart of their health concerns so they can look and feel amazing. Here are some things she wished she had in her ‘tool kit’ back in her ad days. Editor: Ellen Fromm.
Burnout. It seems to be such a common thing in advertising. So many of us are hanging on the edge, or in my case, I was head first down the cliff. But I’m not sure I can blame the industry anymore, as much as I’d still like to. Looking back, I can easily see where I went wrong. And knowing what I know now, I believe it can be avoided.
Don’t Skip Brekky
It’s tempting to miss this mighty meal. I mean, Intermittent Fasting is all the rage right now, but what I’ve learnt on my journey back from burnout is that it doesn’t suit everyone. Especially not us stressed Ad peeps (sorry!).
To get the true benefits of fasting it needs to be done in a calm state. And I think we can all agree that mornings aren’t exactly a stress-free affair. I’m usually running out the door, dragging a child, while doing my hair, and also replying to a backlog of messages.
Truth is, if you want to tap into your optimal brain power, and also stabilise your blood sugar, then you’re better off having a protein-packed berry smoothie with good fats like avocado or LSA. This is gentle on your digestive system, hydrates your body and will fully kickstart your day with a powerhouse of nutrients. Add a good multivitamin to that and boom, you’re set! Plus, you can sip on it on your way to work saving you that tiny bit of extra time in the morning.
And don’t worry my friends, you can still get the benefits of fasting by doing 12 hours overnight. If you still want to go longer, dinner would be the better meal to skip.
Stop Snacking!
I used to be a chronic snacker. Like let me loose on the office biccies and I’m embarrassed to say you’d have to fight me for them. I always thought it was best to eat often, you know, keep that metabolism firing... But grazing is one of the worst things you can do for your health.
Not only does it rob you of precious energy, but coupled with stress it can totally throw your blood sugar off. Which is exactly what happened to me. I used to get ‘hangry’ all the time because my blood sugar was so out of whack… I’d never let it drop fully before spiking it again. Then add some stress into the mix and I’d be constantly craving bloody sugar and carbs. The two things your body instinctively knows will help get you out of ‘danger’ fast. And to top it off, snacking doesn’t do your digestive system any favours either... Yep, I’m talking bloating and gas.
Try to leave at least 3-4 hours between meals. If you are eating enough protein, good fats and carbs for your needs, you should easily be able to last until lunch without those donuts from the client meeting.
Tip: If you do find yourself hungry not long after eating, it can often be because you didn’t get enough protein at the meal before. Or you may just be dehydrated.
Caffeine kicks
Caffeine isn’t all bad, it actually has some amazing health benefits, but what we seem to forget is that it doesn’t suit everyone. And it definitely isn’t your friend if you’re stressed. Yes, annoying I know. I think most of us can relate to the little boost we get after our flat white. I know I always felt as though I could smash through my PPM prep. But it’s easy to confuse that energy surge as something that’s good for us. When in actual fact you could be sacrificing your long term health for a quick energy hit.
What do I mean by this? Well when you consume caffeine you are giving your adrenal glands a little kick. So, if you are stressed, burnt out or have health issues going on… drinking coffee is essentially like whipping a tired race horse. This analogy really hit home for me. And only when I took a break from my two-cups-a-day did I realise how much it was affecting me. No wonder I was anxious all the time!
But because everyone is different, the best way to tell how caffeine affects you is to knock it on the head for a bit. See how you feel. (To avoid the withdrawal headaches, weaning down is a better option than going cold turkey). And remember, if it revs you up and you still drink it every day, it will likely be having a detrimental effect on your health. Sorry to say.
Use your Breath
Ever had that feeling of butterflies in your tummy so intense you think you might throw up? Or that pounding heartbeat in the middle of the night? Yep, I used to get this all the time. Not. Fun. At. All.
But the one thing I could always turn to when old mate anxiety set in was my breath. Used to its full potential, the breath can help us master almost any situation. A little trick my Dad taught me is to place one hand on your chest and the other on your belly, then breathe into the hand on your belly making it rise and fall, while your chest remains still. This simple technique, known as diaphragmatic breathing, is the best way to calm yourself in a stressful situation.
When you slow your breath, it switches your system from fight or flight into rest & repair. Yep, your breath can be an absolute game changer if you’re feeling overwhelmed.
Get to Bed by 10pm
Ok, so truth be told I pretty much relied on sleeping pills while working in advertising. Sleep used to always elude me. No matter how exhausted I was, I’d still struggle to nod off. I would push past the tiredness to catch the end of a Netflix show only to find myself wide awake at 11pm.
Funny thing is, I had no idea that come 10pm we actually get a little rise in cortisol, meaning a second wind often kicks in. The very reason your brain suddenly starts throwing new ideas your way. You then end up lying awake for hours, only to feel wrecked yet again when that alarm goes off. It was only when I seriously reset my sleep cycle that my health started to improve. Now I know getting to bed by 10pm sounds absurd. Your nan is probably awake later than this! But, if you’re teetering on the edge of burnout, the hours between 10pm and 2am are kinda critical. This is when you get your deep restorative sleep.
I wish it was just a matter of banking some extra sleep on the weekend, but without those quality zzz’s in the first part of the night your body will struggle to repair itself.
Take in More Energy than You’re Expending
I wish I knew this one years ago, I reckon it would’ve saved me loads in health bills. It’s so simple but is actually one of the most powerful things I’ve learnt as an Integrative Health Practitioner. If your body (or mind) has been pushed too hard, you need to TAKE IN more energy than you’re EXPENDING.
So, what do I mean by this? Well, everything we do in our lives is either taking our energy or giving us energy. Yep, sounds a little woo woo I know but hear me out. To maintain good health, we want to balance our days with ‘12 hours on’ and ‘12 hours off’. But, when that stress is creeping in or you’re not feeling your best, this is when you need to do more things that give you energy… Like chilling in the sunshine, pulling out the guitar, laughing with your kid or doing some gentle yoga. Whatever allows your body to restore and your mind to rest. This is the only way you can heal on a deeper level.
Fill up the tank, as they say. Because no number of supplements or protocols can replace the body’s need for rest. Trust me, I’ve tried.
If this has resonated with you or you just want to know more, reach out to Marique for support here: https://www.mariqueknight.com/
Image Credits; Illustration 1: Hannah Rand/ Photo 2: Brigitte Tohm/ Photo 3: Tim Goedhart/ Photo 4: Anthony Tran
This post is intended as health education only. It does not treat, cure or prevent disease.