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THE DASH

Insight, wisdom, lessons learned and everything in between to help you find the information you need for smoother transition between diplomatic assignments.

Christine Lusk

Finding Balance in the Foreign Service: A Personal Journey to Self-Care

As I sit here in a local library trying to catch up on work, with my family at home decorating for Halloween, I reflect on the whirlwind that is life in the Foreign Service. If you're reading this, chances are you know exactly what I'm talking about. The packed schedules, the never-ending to-do lists, the constant adjustments to new cultures and environments. It's exciting, sure, but let's be honest—it's also exhausting.


The Wake-Up Call


For years, I've been someone who prioritizes others' needs over my own, and I've become quite adept at it. However, my mind and body were silently keeping score. I found myself getting sick every few months, to the point where I was forced to rest. As a small business owner, my health is crucial, yet I lacked the energy and ability to work effectively. I was running on empty, and my family felt the effects. Each time I ignored my body's signals, I went down again and again. This was a time when my grit and natural stubbornness were working against me rather than serving me well.


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Is there a space that helps you feel grounded?

Own Your Role In Taking Care of You


Steps to Self-Care

Now, I know what you're thinking. "Self-care? Who has time for that?" I feel you. But self-care doesn't have to mean weekend-long spa retreats or hour-long meditation sessions (though if you can manage those, do it!). It's about finding small, manageable ways to recharge your batteries.


Recently for me, I started with a simple 20-minute walk around my neighborhood after dropping my daughter off at her bus stop. Those few moments of solitude, feeling the morning sun on my face and taking in the sights and sounds, became my lifeline. It wasn't much, but it was a start.


So, How Can You Get Started?

  1. Embrace the Power of 'No': We're often conditioned to say "yes" to everything, especially in our professional lives. But learning to politely decline when your plate is full isn't selfish—it's necessary. This was a topic we recently discussed in the Available Worldwide Network when one of the community members identified the term, "gracious 'no'". It's as much about creating boundaries as it is about sticking to your commitments.

  2. Find Your "Thing": Maybe it's a morning walk like mine, or perhaps it's journaling before bed, or doing a quick yoga session during lunch. The key is to find something that resonates with you.

  3. Make it a Family Affair: Why not turn self-care into a family activity? In one of our overseas posts, we spent every Sunday morning making pancakes to enjoy in our pajamas while watching an episode of "This Old House." We knew that it was our time to just enjoy each other's company and relax.

  4. Prioritize Sleep: I can't stress this enough. A good night's sleep can make all the difference in how you handle the challenges of the day. If you have to stay up late one night, try to get balance it out the next night to recover more quickly.

  5. Connect with Others: Share your experiences with fellow foreign service members. You'd be surprised how therapeutic it can be to laugh (or commiserate) over shared experiences.

“When determining the size or complexity of a new habit ask yourself, “What can I stick to—even on my worst day?” - James Clear

Be a Role Model for Your Family & Friends


I'll be the first to admit that I'm not perfect at this self-care thing. There are still days when I fall into old habits, when the stress feels overwhelming. But I'm learning, and I'm getting better at recognizing when I need to take a step back and recharge.


When we can tell our kids or our family is running on empty, we allow ourselves to opt-out. It could be a sports practice, game, or extra activity that we just don't have the bandwidth for - we allow ourselves to skip it guilt-free. Some of our regular habits include enjoying a cup of tea, reading, exercise, and cooking at home.


Your Turn

We'd love to hear from you. What are your go-to self-care strategies in the Foreign Service? How do you maintain balance amidst the chaos of constant change? Send us a note and we can include it in our social media. After all, we're all in this together.


Remember, taking care of yourself isn't selfish—it's the foundation that allows you to be there for others. So go ahead, take that walk, read that book, or simply sit and breathe for a few minutes. Your future self (and your family) will thank you.


If self-care for you means getting ready for your PCS, and you’d like help arranging extra support for pack-out or organizing your shipments, book a Discovery Call to learn how we can assist with your move.






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