28/02/2026
I want to share with you 5 rules for preserving yourself.
1. Monitor the state of your nervous system, not just your results
Many people focus only on “did it/didn’t do it,” “made it/didn’t make it.” But few ask themselves: in what state am I doing this?
If you are constantly tense, working without breaks, sleeping 5–6 hours, eating on the go — your body will not tolerate it for long. First comes neck stiffness, headaches, sleep problems. Then chronic fatigue.
Tools:
5 minutes without your phone before sleep.
A short warm-up every 2–3 hours if you work sitting down.
Slow breathing for 1–2 minutes when you feel tension.
At least one evening per week without work-related issues.
These seem like small things, but they are what stabilize your condition.
2. Learn to distinguish between “I can” and “I must”
Life involves a lot of responsibility. But there is a limit beyond which exhaustion begins.
For example, someone asks for your help, but you are already tired. Inside, there is conflict. You agree, but your body tenses. A few hours later — back pain or irritability.
A simple tool: before agreeing, ask yourself — “Do I have the resources right now?”
If the answer is “no,” it does not mean you are a bad person. It means you are protecting yourself.
3. Do not accumulate emotions
Often a person says, “I’ll handle it, it’s nothing serious.” And so it goes — a day, two, a month.
But unprocessed emotions remain in the body. This may manifest as chronic shoulder tension, neck spasms, or digestive issues.
Example: you felt hurt but did not say anything. Outwardly everything is fine. Inside — tension. The body holds it for you.
Tools:
Speak up calmly, without aggression, but honestly.
Keep brief evening notes: what affected me today?
Give yourself 10 minutes of silence to understand what you truly feel.
4. Do not isolate yourself when things are difficult
When it is hard, many people want to withdraw. But isolation increases tension.
Sometimes one conversation is enough. It does not have to be deep — just contact.
Example: a stressful day. Instead of replaying it silently in your head, you call someone you trust. After 10–15 minutes of conversation, the level of tension is already different.
This is not weakness. It is a way to preserve yourself.
5. Plan recovery the same way you plan work
Many people plan only tasks. No one plans recovery.
If you work at maximum capacity every day and do not allocate time for rest, the body will still find a way to stop you — through pain, fatigue, or reduced concentration.
Tools:
Add pauses to your calendar, not just meetings.
Set aside 20–30 minutes for movement or a walk.
Do not reach for your phone immediately after waking up.
Preserving yourself is not selfishness.
It is a mature position.
If you do not protect your resources, no one will do it for you.
And the responsibility for that is yours.
