Thursday

Happy Thursday! Today, we're chatting about:

• Do you have “email apnea”?

• What to do when you don’t vibe with your boss

• Gift self-care this holiday season

• How to identify stress vs. burnout

What Is “Email Apnea”?

You’re not alone if opening your email sends a wave of anxiety over you.

However, it may be impacting you in more ways than you realize. In a phenomenon known as “email apnea,” people may temporarily stop breathing or begin breathing more shallowly while they are scrolling their inboxes.

In fact, one study found that as many as 80% of people altered their breathing when checking their email.

This phenomenon may also not be exclusively reserved for emails — the term has also been used as “screen apnea,” simply referring to the behavior any time we may use a screen.

If checking your emails or looking at your screen in general has you stressed, experts recommend practicing mindfulness and checking in with your body to see how you’re breathing.

Getting up more frequently can also help you get back to regular breathing patterns, as it gives you a chance to step away from your screen.

Lastly, try some intentional deep breathing — it can help you feel more calm, and it’s a great way to ensure you’re getting some good air in your body.

What to Do When You Don’t Vibe With Your Boss

Having coworkers who are difficult to get along with can be challenging — even more so when that person is your boss.

While that can make it frustrating to be at work, there are steps you can take to care for yourself.

First, you may want to try different methods, means, and times of communication to see what works most effectively. Is there a best time of day to speak with them? Is it easier to get an answer in person compared to a message or email?

If you have a trusted coworker who seems to have a stronger relationship with your leader, you can ask them for advice on what they’ve found works. Remember, you don’t want to bad-mouth anyone at work — but coming at it from the perspective that you want to work with them most effectively can be a good approach.

Having an open conversation with your boss about wanting to work together for the benefit of the team and the company may help clear the air (and any miscommunications) — just be sure to keep things positive and respectful.

Lastly, diving deep into your work and focusing on what you can control can help you stay busy. When you focus on other tasks, you are less likely to notice those other things that bother you.

Although there may be times we don’t vibe with some people as well as others, it’s still an opportunity to learn and grow — and it doesn’t have to define your experience!

🎁 Self-Care Gifts to Make the Season Shine 🎁

The holidays are the perfect time to focus on what really matters: your well-being. We’ve put together a collection of thoughtful gifts designed to help you recharge, relax, and step into the new year feeling your best. Whether for yourself or someone you love, these picks are all about making self-care a priority.

Here are a few of our favorites:

✈️ FlyKitt Travel Kit – Say goodbye to jet lag! This kit includes blue-light blocking glasses, custom supplements, and an AI-powered app to keep you energized and balanced while traveling. A must-have for the wanderlust-filled soul in your life. Get $150 off here.

🌿 BloomsyBox – Bring a little joy to any space with a delivery of fresh, seasonal blooms. These stunning flowers add warmth and beauty wherever they go—the perfect way to brighten someone’s day (or your own!). Use code SENDJOY for 20% off sitewide.

✨ Give the gift of wellness and relaxation this holiday season. Click below to see our full guide and find thoughtful gifts that inspire calm, joy, and balance. 💖

Shop the Holiday Gift Guide!

Thank you to our partners in the holiday gift guide for sponsoring Note To Self. 

How to Identify the Differences Between Stress and Burnout

The terms “stress” and “burnout” may seem like they can be used interchangeably. However, the two are actually quite different.

While neither is fun to experience, it’s super important to learn the differences so you can care for yourself!

Both stress and burnout may come with physical symptoms, including headaches, trouble sleeping, anxiety, trouble focusing, and so forth.

Stress

• Is generally short-term

• This can apply to practically any area of our life

• Over a long period, can lead to burnout

• Simple fixes, like taking time off, mindfulness, and self-care, can have a large impact

Burnout

• Is chronic and likely won’t go away after a stressful situation resolves

• Can have serious impacts on physical and mental health, including feeling apathetic, unmotivated, and exhausted

• Generally refers to work-related exhaustion

• May come with feelings of apathy, detachment, and a lack of motivation toward work

• Might require lifestyle changes and time to alleviate

Burnout can be overwhelming, so it’s important to recognize signs before stress develops into full-on burnout. Practicing regular self-care, checking in with yourself, and keeping boundaries between work and home can help before stress progresses to that point.

If you’re feeling overwhelmed, there’s no shame in seeking help from a professional, and they can help you navigate some of those challenges.

Parting Thoughts

• ✅ Did You Know: The average person spends more than 90,000 hours at work in their lifetime! This is why it's so important to find somewhere that's a good fit.

• 🙋🏼‍♀️ Snapshot Of The Day: We'd love to see moments from our readers lives that they are proud of! If you recently accomplished an achievement, experienced a joyful moment, or are proud of a picture you have taken, be sure to capture it on camera and send it to us for a chance to be featured next week! 

• 💭 Final Self-Care Thoughts for Today: Work-life balance is critical to our well-being, so do what you can to make it a priority!

Enjoying Note to Self?

Know of a great self-care tip or article you'd love to share with the community? Want to send us pictures of you completing one of your self-care rituals? Email us at [email protected]!