The Price of Self-Neglect: A Cautionary Tale for Leaders

Victoria Canham • 4 September 2024 • 4 min read

VICTORIA CANHAM COACHING

PERFORMANCE COACH

"The only person who can pull me down is myself, and I'm not going to let myself pull me down anymore." — C. JoyBell C.

Have you ever felt so overwhelmed that you couldn't see the forest for the trees? I know I have. At the end of 2022, I was a walking disaster. I felt like I couldn't say no to projects and certainly couldn't have a day off or relax. I was working 14-16 hours a day and it was pure hell. But still, no days off, business was thriving (or so I thought), I convinced myself it would all be ok, blah blah blah. There were a couple of niggles and signs I ignored from stiffness, soreness, joint pain, and irritability, but on and on I kept trucking, thinking “Christmas is 3 weeks away, I will rest then”.

I made it to Christmas, but it was miserable, the pain was unbelievable, but then I thought, I'll just get on top of this work between Christmas and New Year so I can hit all those January milestones.

That was when the Universe decided to say "hold my beer".

I woke up the next morning in excruciating pain - unable to sit, stand, or walk. After some medical investigations and an MRI (do you know how hard it is to get an NHS MRI on a public holiday???), it was discovered that I had three prolapsed discs in my lumbar spine that were pressing on my spinal cord. And guess what, it was caused by sitting at my desk in my fancy office chair, no spectacular accidents, kickboxing or ToughMudder incidents this time around.

I was then prescribed a cocktail of opioids so strong Keith Moon would've gotten high. I was hallucinating and semi-conscious for 4 months until I had to pay out of pocket for private surgery.

I lost all those clients, all that goodwill, my ability to walk for almost a year, and I contemplated taking all those opioids at once because the pain was outrageous and the NHS so useless. But, it's all over now, I get to chalk it all up to experience and resilience.

Moral of the story: Listen to your body, take the rest, and get on top of the stories your mind tells you about working harder, which will actually try to kill you if you let them take control.

The Importance of Self-Care for Leaders

The experience I shared is a cautionary tale about the consequences of neglecting self-care. As leaders, we often put the needs of others before our own, leading to burnout, stress, and decreased productivity.

The Connection Between Mind and Body

Physical and mental health are interconnected. When we neglect our physical well-being, it can have a negative impact on our mental health and vice versa. Stress can manifest physically as headaches, fatigue, digestive problems, and other symptoms like back pain, tight hips, and shooting pains in your legs. Ignoring these signals can lead to more serious health problems.

The Importance of Listening to Your Body

It's crucial to pay attention to your body's signals and take action to address any underlying issues. If you're feeling overwhelmed, stressed, or exhausted, it's time to take a step back and prioritise self-care, and I don't mean bubble baths and candles.

Self-Care Strategies for Busy Leaders

Prioritise Sleep: Aim for 7-9 hours of quality sleep each night. Sleep is how your brain processes the day, removes toxins and repairs itself. Sleep will also improve your mood and reduce anxiety - bonus.

Healthy Eating: Fuel your body with nutritious foods and stay hydrated. Water is important for flushing out more of those toxins the brain has worked all night to remove from your cells.

Regular Exercise: Incorporate physical activity into your daily routine, even if it's just a short walk or workout. If you want some tips on how to workout at home, I am a certified Level 4 Personal Trainer, drop me an email and I'll send you some information.

Mindfulness and Meditation: Practice mindfulness techniques to reduce stress and improve focus. Check out my Sceptic's Guide to Mindfulness.

Time Management: Learn effective time management strategies to prevent overwhelm and burnout. My favourites include 1) time blocking where I block off time in my day to dedicate specifically to single tasks, like this article; 2) not allowing my emails or phone to control my day ensuring that I dedicate the first hour of my work day to reviewing my time blocks and the day's activities; and 3) applying a priority matrix to all tasks in terms of do, defer, delegate or dump. I have hundreds more of these tips, email me and I'll let you in on my productivity secrets.

Social Connections: Spend time with loved ones and build strong social connections.

Hobbies and Interests: Make time for activities you enjoy to relax and recharge. I know, I know, your work is your hobby, but seriously, you need to expand your repertoire for myriad reasons, not least that it is unhealthy to obsess over work.

Self-care is essential for effective leadership. Prioritising your own rest, health and wellbeing, can help you to set a positive example for your team, improve your decision-making, and achieve your goals.

Are you ready to prioritise self-care and take control of your wellbeing? Schedule a complimentary coaching session today to learn how I can support you on your journey.

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Fast Asleep: How to get a really good night's rest by Dr Michael Mosley

A good night's sleep is essential for a healthy brain and body. So why do so many of us struggle to sleep well? In Fast Asleep, Dr Michael Mosley explains what happens when we sleep, what triggers common sleep problems and why standard advice rarely works.

Prone to insomnia, he has taken part in numerous sleep experiments and tested every remedy going. The result is a radical, four-week programme, based on the latest science, designed to help you re-establish a healthy sleep pattern in record time.

With plenty of surprising recommendations - including tips for teenagers, people working night shifts and those prone to jet lag - plus recipes which will boost your deep sleep by improving your gut microbiome, Fast Asleep provides the tools you need to sleep better, reduce stress and feel happier.

We’re not just about overcoming obstacles, we’re about transforming lives.

Victoria Canham - Your Performance Partner

Victoria is an ICF-accredited certified professional coach, who offers personalised performance coaching. With a background in change management and countless hours of professional coaching training and experience, I made the big switch to full-time coaching in 2020. I know what it is like to suddenly have the rug pulled out from under you while you're busy making other plans, as a result, I now help people like you to bounce back from adversity and major setbacks to emerge stronger and better than ever before. Our clients have transformed from feeling overwhelmed by life's challenges to confident, goal-driven individuals who navigate life's obstacles with ease. They've achieved their personal and professional objectives and embodied peak performance in all aspects of life. You too can experience this transformation. This is your moment. Your chance to take control, to choose growth over stagnation, achievement over inaction. This is your opportunity to prove to yourself that you're not defined by your challenges—you're defined by how you rise above them. Are you ready to transform your life and achieve peak performance?