{"id":186542,"date":"2021-02-23T04:18:05","date_gmt":"2021-02-23T01:18:05","guid":{"rendered":"https:\/\/en.buradabiliyorum.com\/the-top-five-ways-to-fight-back\/"},"modified":"2021-02-23T04:18:05","modified_gmt":"2021-02-23T01:18:05","slug":"the-top-five-ways-to-fight-back","status":"publish","type":"post","link":"https:\/\/buradabiliyorum.com\/en\/the-top-five-ways-to-fight-back\/","title":{"rendered":"#The top five ways to fight back"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_84 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<label for=\"ez-toc-cssicon-toggle-item-6a2675e73e0e7\" class=\"ez-toc-cssicon-toggle-label\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #dd3333;color:#dd3333\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #dd3333;color:#dd3333\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/label><input type=\"checkbox\"  id=\"ez-toc-cssicon-toggle-item-6a2675e73e0e7\" checked aria-label=\"Toggle\" \/><nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/buradabiliyorum.com\/en\/the-top-five-ways-to-fight-back\/#Reroute_your_brain\" >Reroute your brain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/buradabiliyorum.com\/en\/the-top-five-ways-to-fight-back\/#Protect_your_sleep\" >Protect your sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/buradabiliyorum.com\/en\/the-top-five-ways-to-fight-back\/#Take_all_the_vacation_days\" >Take all the vacation days<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/buradabiliyorum.com\/en\/the-top-five-ways-to-fight-back\/#Be_a_hard-ass_about_boundaries\" >Be a hard-ass about boundaries<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/buradabiliyorum.com\/en\/the-top-five-ways-to-fight-back\/#Build_a_village_not_an_island\" >Build a village, not an island<\/a><\/li><\/ul><\/nav><\/div>\n<p>&#8220;<strong>#The top five ways to fight back<\/strong>&#8221;<\/p>\n<div>\n<p>Multitasking lifestyle expert <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/meaghanbmurphy.com\/\">Meaghan B Murphy <\/a>certainly practiced what she preached when her entire family contracted COVID-19 last month \u2013 and only really recovered two weeks ago.<\/p>\n<p>The mom-of-three, editor-in-chief of<a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.womansday.com\/\"> \u201cWoman\u2019s Day\u201d<\/a> and regular guest on \u201cToday\u201d told The Post: \u201cI don\u2019t look on the bright side, I look on all sides.<\/p>\n<p>\u201cOur diagnoses took me to a bad place and I allowed myself to sit with the anger, sadness and fear. But then I reached for my toolkit to find a way forward with positive actions.\u201d<\/p>\n<p>Now, Murphy has shared those tools in her new book: <a rel=\"nofollow noopener\" target=\"_blank\" href=\"https:\/\/www.amazon.com\/Your-Fully-Charged-Life-Radically\/dp\/0593188578\/ref=sr_1_1?crid=3U51C926QURJK&amp;dchild=1&amp;keywords=your+fully+charged+life&amp;qid=1614020364&amp;sprefix=your+full%2Caps%2C160&amp;sr=8-1&amp;tag=nypost-20\">\u201cYour Fully Charged Life: A Radically Simple Approach to Having Endless Energy and Filling Every Day with Yay\u201d <\/a>(Tarcher Pedigree, out Feb. 23).<\/p>\n<p>Whether you have the virus, are getting over it or, like so many of us, are suffering from pandemic burnout or lockdown fatigue, her easy hacks provide useful solutions.<\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"682\" alt=\"Meghan B. Murphy, author of &quot;Your Fully Charged Life,&quot; a self-help book, photographed at one of her local bookstores.\" class=\"wp-image-17386078 lazyload\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/02\/your-fully-charged-life-3.jpg?quality=90&amp;strip=all&amp;w=300 300w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/02\/your-fully-charged-life-3.jpg?quality=90&amp;strip=all&amp;w=640 640w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/02\/your-fully-charged-life-3.jpg?quality=90&amp;strip=all&amp;w=1280 1280w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/02\/your-fully-charged-life-3.jpg?quality=90&amp;strip=all&amp;w=1024 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/02\/your-fully-charged-life-3.jpg?quality=90&amp;strip=all&amp;w=2000 2000w\" data-sizes=\"(max-width: 640px) 100vw, 1024px\"\/><figcaption>Meaghan B Murphy, author of \u201cYour Fully Charged Life,\u201d a self-help book, photographed at one of her local bookstores.<\/figcaption><figcaption><span class=\"credit\">Stefano Giovannini<\/span><\/figcaption><\/figure>\n<p>\u201cWe have lost our jobs, our livelihoods, our businesses, our health, our sense of safety, and, in some cases, family members, but we don\u2019t need to get caught up in the hardship Olympics,\u201d added straight-talking Murphy, 45. \u201cWe can learn to cope with optimism and grace.\u201d<\/p>\n<p>From re<a href=\"https:\/\/buradabiliyorum.com\/en\/category\/download-scripts-themes-apps\/\" data-internallinksmanager029f6b8e52c=\"9\" title=\"Download Scripts &amp; Themes &amp; Apps\" target=\"_blank\" rel=\"noopener\">app<\/a>raising overwhelming thoughts to improving sleep and establishing boundaries, here are her five top tips:<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Reroute_your_brain\"><\/span><strong>Reroute your brain<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>\u201cYou have to absolutely recognize what\u2019s tough and give yourself a moment to acknowledge that it sucks,\u201d said Murphy.<\/p>\n<p>\u201cBut often the best way to get unstuck is to reframe your thinking.\u201d<\/p>\n<p>While there are so many circumstances that are beyond our control and can\u2019t be changed, our reaction to them can.<\/p>\n<p>\u201cFor example, instead of thinking: \u2018Why me?\u2019 think \u2018Why not me?\u2019\u201d she explained.<\/p>\n<p>Planting the seed of positivity can be a <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/game\/\" data-internallinksmanager029f6b8e52c=\"7\" title=\"Game\" target=\"_blank\" rel=\"noopener\">game<\/a> changer \u2013 the current harm in the world doesn\u2019t mean you\u2019re not allowed to find joy.<\/p>\n<p>Added Murphy: \u201cIt makes you healthy.\u201d<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Protect_your_sleep\"><\/span><strong>Protect your sleep<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>The research is unequivocal: Skimping even a little or not getting quality sleep makes you irritable and stressed, increases risk of depression, anxiety and burnout, messes with your immune system and can leave you dragging.<\/p>\n<p>\u201cVery few people need less than seven hours of sleep a day,\u201d pointed out Murphy. \u201cYou can figure out your magic number by asking yourself how you\u2019re sleeping and feeling during the pandemic and adjusting the hours accordingly.\u201d<\/p>\n<p>The trick is establishing a routine or pattern that programs your wake\/sleep cycle. For example, it might take trial and error to find the exact sweet spot between, say, seven and nine hours. But go by how you feel when you wake up. Ideally you want your eyes to pop open just before your alarm and to feel legitimately rested. <\/p>\n<p>\u201cIf that\u2019s not happening after about seven hours of sleep, shift your bedtime by ten minutes for a few nights at a time until you get there,\u201d Murphy writes in her book. <\/p>\n<p>Interestingly, she put herself on a strict sleep schedule and now tends to automatically nod off at 10.17 p.m. and wake up at 5.03 a.m. without an alarm. Her experience lends weight to the theory that our on-off switches are better reached for at consistent times of the night and day.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Take_all_the_vacation_days\"><\/span><strong>Take all the vacation days<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Half of Americans don\u2019t use all theirs. And, even when they do, they are emailing or working in some capacity.<\/p>\n<p>\u201cNot smart,\u201d said Murphy. \u201cResearch shows vacations are essential for preventing burnout, as well as for success, productivity and otherwise feeling energized and happy at work and in life.\u201d<\/p>\n<p>She maintained that a lockdown vacation \u2013 when there\u2019s essentially nowhere to go \u2013 could just be a day\u2019s break from laundry, cooking, your kids or your spouse.<\/p>\n<p>\u00a0\u201cCompletely unplug all devices as if it were back in the day when you were on a plane without WiFi and completely unreachable,\u201d insisted the expert.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Be_a_hard-ass_about_boundaries\"><\/span><strong>Be a hard-ass about boundaries<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Boundaries have become blurry \u2014 especially now that our homes are also our offices and classrooms. \u00a0Manage by compartmentalizing and completely shutting out one part of life to focus on another.<\/p>\n<p>\u201cThis particularly applies to parents,\u201d said Murphy, whose children are 7, 8 and 10. \u201cIf I am on Zoom, I\u2019m not worried about my kids and, if I\u2019m at a doctor\u2019s appointment with my child, I\u2019m not worried about work.\u201d<\/p>\n<figure class=\"wp-block-image size-large\"><img loading=\"lazy\" width=\"1024\" height=\"682\" alt=\"Meghan B. Murphy, photographed with her kids Charley, 10, James, 8, and Brooks, 7, at their home in Livingston, NJ.\" class=\"wp-image-17386076 lazyload\" srcset=\"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/02\/your-fully-charged-life-1.jpg?quality=90&amp;strip=all&amp;w=300 300w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/02\/your-fully-charged-life-1.jpg?quality=90&amp;strip=all&amp;w=640 640w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/02\/your-fully-charged-life-1.jpg?quality=90&amp;strip=all&amp;w=1280 1280w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/02\/your-fully-charged-life-1.jpg?quality=90&amp;strip=all&amp;w=1024 1024w, https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/02\/your-fully-charged-life-1.jpg?quality=90&amp;strip=all&amp;w=2000 2000w\" data-sizes=\"(max-width: 640px) 100vw, 1024px\"\/><figcaption>Meaghan B Murphy, photographed with her kids James, 8, Brooks, 7, and Charley, 10, at their home in Westfield, NJ.<\/figcaption><figcaption><span class=\"credit\">Stefano Giovannini<\/span><\/figcaption><\/figure>\n<p>She said it doesn\u2019t make her a \u201csh\u2013ty mom,\u201d it makes her \u201ca good boss\u201d able to get her job done.<\/p>\n<p>\u201cBy the same token, when I\u2019m reading my child a story at night, I\u2019m not answering a text message,\u201d added Murphy.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Build_a_village_not_an_island\"><\/span><strong>Build a village, not an island<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Especially during the pandemic, we need community support \u2013 maybe a go-to babysitter friend or a pal who helps with carpools.<\/p>\n<p>While moms are spending more time with their kids than ever before, they\u2019re also more stressed.<\/p>\n<p>\u201cYet research shows it\u2019s not the quantity of time you spend with your littles that benefits them most, it\u2019s the quality,\u201d continued Murphy. \u201cSo if you\u2019re burned out, you\u2019re not doing you, your kid, your work or anything else any favors.\u201d<\/p>\n<p>She recommends making shameless pleas for help. After all, we seriously underestimate how willing people are to pitch in.<\/p>\n<p>\u201cTalk to a fellow parent or a friend about taking your kid sometimes,\u201d Murphy said. \u201cOr barter \u2014 trade off dinner prep or babysitting so you each get time to yourself.\u201d\n            <\/p><\/div>\n<blockquote><p><strong><span style=\"color: #ff6600;\">If you liked the article, do not forget to share it with your friends. Follow us on\u00a0<span style=\"color: #ff0000;\"><a style=\"color: #ff0000;\" href=\"https:\/\/news.google.com\/publications\/CAAqBwgKMLG0nwswvr63Aw\" target=\"_blank\" rel=\"nofollow noopener noreferrer\">Google News<\/a><\/span>\u00a0too, click on the star and choose us from your favorites.<\/span><\/strong><\/p><\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\">For forums sites go to <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/forum.buradabiliyorum.com\/\" target=\"_blank\" rel=\"noopener\">Forum.BuradaBiliyorum.Com<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<blockquote>\n<p style=\"text-align: center;\"><strong>If you want to read more <a href=\"https:\/\/buradabiliyorum.com\/en\/category\/news\/\" data-internallinksmanager029f6b8e52c=\"2\" title=\"News\" target=\"_blank\" rel=\"noopener\">News<\/a> articles, you can visit our <span style=\"color: #ff9900;\"><a style=\"color: #ff9900;\" href=\"https:\/\/en.buradabiliyorum.com\/news\/\" target=\"_blank\" rel=\"noopener\">News category.<\/a><\/span><\/strong><\/p>\n<\/blockquote>\n<p><span style=\"color: black;\"><a style=\"color: #ff9900;\" href=\"https:\/\/nypost.com\/2021\/02\/22\/pandemic-burnout-the-top-five-ways-to-fight-back\/\" target=\"_blank\" rel=\"noopener\">Source<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>&#8220;#The top five ways to fight back&#8221; Multitasking lifestyle expert Meaghan B Murphy certainly practiced what she preached when her entire family contracted COVID-19 last month \u2013 and only really recovered two weeks ago. The mom-of-three, editor-in-chief of \u201cWoman\u2019s Day\u201d and regular guest on \u201cToday\u201d told The Post: \u201cI don\u2019t look on the bright side,&#8230;<\/p>\n","protected":false},"author":1,"featured_media":186543,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"fifu_image_url":"https:\/\/nypost.com\/wp-content\/uploads\/sites\/2\/2021\/02\/your-fully-charged-life-1.jpg?quality=90&strip=all&w=1200","fifu_image_alt":"","footnotes":""},"categories":[70897],"tags":[56207,94625,71736,1545,73970,77525,70989,83955,70560,78074],"class_list":["post-186542","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-news","tag-sleep","tag-2-22-21","tag-at-work","tag-coronavirus","tag-families","tag-life-hacks","tag-mental-health","tag-pandemics","tag-parenting","tag-tips"],"_links":{"self":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/186542","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/comments?post=186542"}],"version-history":[{"count":0,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/posts\/186542\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media\/186543"}],"wp:attachment":[{"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/media?parent=186542"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/categories?post=186542"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/buradabiliyorum.com\/en\/wp-json\/wp\/v2\/tags?post=186542"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}