“Stop the world, I want to get off!” Anita told me last week. She’s a long-time client and I hadn’t seen her for a while. She looked drained.

She’s a litigator and has been working nonstop for months on a major class action suit with a huge amount of money at stake. After years of hard work, yearning to have more responsibility in her firm, she’s achieved her goal. She’s also fulfilled several other dreams: she’s an equity partner. chairs a large community non-profit and is on her firm’s management committee.

But it’s come at a steep price. Long hours at the office. Extensive travel while living in hotels. A social life that’s sometimes almost non-existent.  

“What are your options?” I asked.

“I could quit and find a less intense position, but I’ve worked too hard to get here. I guess I’ll have to tough it out.” She sounded miserable,

“Any other options besides toughing it out?” I asked.

“I can’t think of any,” she said. “This lawsuit is swallowing up my life. And it’s going to go on for another six months, at least. Then I can take some time off.”

My mind went to a slew of clients who waited for the lawsuit to be over, waited for the vacation, waited for retirement, waited for the kids to go off to college, waited for the one thing that would give them the freedom to finally relax, finally enjoy their lives only to be blindsided by a catastrophe like a major illness or a family emergency.

“I can think of another option,” I told her. “Self-care.”

She protested that she didn’t have time to go to a spa for a massage. I explained that I was talking about a more powerful kind of self-care. Self-care that’s practiced with intention, in small pieces, every day.

Once she got on board with the idea that this was no longer optional, that her body and brain were about to crash, we made a list of simple things she could do starting immediately, even when she was on the road.

Here it is:

• Do Box Breathing, whenever stress is rising: a 4-count inhale, a 4-count hold, a 4-count exhale, a 4-count hold. One to two minutes will calm your nervous system.
• Stretch: Even at your desk you can do neck rolls, shoulder shrugs, and a forward fold to release tension. Follow it with a gentle spiral to each side, leading with your eyes. Stand up and stretch your arms to the sky with your fingers outstretched wide. Exhale. Stretch again before bed, and first thing in the morning. Only a few minutes will work wonders.
• Ditch the Drama: It’s easy to get caught up in a drama sweepstakes with colleagues–who has the biggest nightmare on their hands, who is dealing with the craziest people, who has worked the most hours and is the most tired. While misery may love company, reinforcing it is not a good long-term strategy for well-being.
• Take Mini-Breaks. Stay aware of how you are feeling and take a small break when you need it. A two-minute walk outside will remind you that there’s a world beyond your long list of to-dos. Look at the sky, listen for birds, and allow your nervous system to reset. Taking small moments to reset will actually save time in the long run, as you go back to work refreshed and ready to dive back in.
• Name That Feeling: Stress becomes more manageable when it’s named. “This is overwhelm.” I’m feeling lonely.” “I’m so angry about this situation.” Even better, tell it to a coach or therapist.
• Eat Regularly (and well): Fueling your body sustains your energy and focus. All the hype about protein isn’t just hype. Notice how you feel after a nourishing meal of protein and veggies and compare it to how you feel after fast food or pizza. Which one really sustains you?
• Drink Water, with intention: We all know that drinking water is important. Often exhaustion is simply dehydration. Make sure you are actually hydrating yourself throughout the day,  and when you do, pause and savor it. Take a moment to feel the water entering your system and acknowledge yourself for doing something good for your body.
• Start (or End) the Day with a Short Walk: Even if it’s only for ten minutes, a walk outside, preferably in nature, is good for both the body and the soul. If the weather doesn’t permit, walk around your living space, your hotel hallways, or a local mall. A Harvard study found that walking just 21 minutes a day can cut your chances of heart disease by 30%.
• End the Day with Three Good Things: Each evening, jot down three things that went well that day and why. This is a scientifically validated tool that boosts well-being. To make it easy, keep a journal and pen at your bedside, and make it part of your bedtime routine.
• Be Kind to Yourself: This is the master self-care tool. Don’t say mean things to yourself. Even if you don’t get the to-do list accomplished, even if you fall asleep early, even if you goof off for a day. Being mean to yourself does not motivate you and drains you of precious energy. Treat yourself the way you would treat a beloved friend. Remind yourself you are doing you best, because you are!

Remember, an ounce of prevention is worth a pound of cure. Trite, but true!