From back pain to burnout: how we can prevent our body and mind from getting sick
Monday morning, much too early. Kara Pientka wanders the streets of Berlin with tired eyes. Her dog has caught an infection and she has spent the night sleepless. What drives others to rage, she takes as a mental challenge. “You can get angry, or you can just accept it.”
Easy to say? Maybe. But if anyone knows how to catch yourself in stressful times, it’s her. Health and self care experts coach people who have to function in the business world – but often forget that they are not machines.
From career coaching to self-care queen
Kara Pientka started out with classic business coaching. But after years on the job, she realized: The real enemy of the meritocracy is not a lack of discipline, but constant stress. “I’ve seen so many managers who went on and on until nothing was possible.” Her answer to this? Self-care as a duty, not a luxury.
Why you need your own battery management
Be honest: how often do you check your emails in the morning before you check your own energy levels? “Most people run through the day without ever asking themselves how they are actually feeling,” says Pientka. Her simple but effective strategy: the “energy check”. A scale from 1 to 10. Is your score below 3? Then it’s not a case of “grit your teeth”, but rather “take a break”.
What is self-care?
The term self-care was originally used in medicine for self-healing measures. Today, it stands for conscious, active self-care that improves both the physical and mental state. The trend has gained enormous importance in recent years as stress, burnout and mental illness affect more and more people. Self-care is more than just a fad – it is an essential strategy for a balanced life.
Self-care gap: why women are particularly affected
Women take care of everything – except themselves. Children, career, care work. “We often only take ourselves seriously when nothing else works,” says Pientka. Her tip? Set boundaries. And do it now. Not next week, not after the next big project.
Self-care is not wellness, but a necessity
We’ve all been there: a weekend at the spa, then you feel like new – and a week later, everything is as it was before. “Self-care is not an event, it’s a decision,” says Pientka. Her recipe: small, daily routines that don’t just work in the short term, but in the long term.
If my energy level is too low, I need to refuel.
Observe yourself like the fuel gauge in your car...
Kara Pientka recommends learning to pause and reflect regularly. All it takes is a few minutes of self-care.
Fancy more? Self-Care Next Level is now available as a book. Learn more not only about 7 strategies for resilient leadership – but also how to develop an inner antenna for your own well-being.
(at the moment only available in German)
About Kara Pientka
Kara Pientka is a pioneer of medically based health coaching and is the founder and managing director of the renowned INHESA Institute for Health & Selfcare in Berlin and Zurich. She began her career as a business coach, but quickly realized that it is not just about career planning, but above all about sustainable well-being. With her institute INHESA, she helps executives and private individuals to manage their energy in a targeted way and lead a more conscious life.
Five immediate measures to get back into self-care mode
The 10-second check
Ask yourself every morning: How am I feeling today? And if the answer is “bad” – take a conscious mini-measure (e.g. take a deep breath, drink a cup of tea, plan a break).
Take breaks seriously
If you switch off for five minutes every two hours, you will perform better in the long term. No cell phone, no laptop – just take a deep breath.
Practise saying no
Set clear boundaries, especially for things that take up your energy. Your time is valuable – use it sparingly!
Exercise as a ritual
It doesn’t always have to be the gym. A short walk, dancing to your favorite music or stretching exercises do wonders.
Digital detox
Less doomscrolling, more real life. Put your phone on airplane mode before you go to bed and start the morning without social media.
