Time to Breathe: Navigating Life and Work for Energy, Success and Happiness

by Bill Mitchell

Ever feel like you're so busy and stressed that you forget to breathe? This book is for all of us struggling on with the multiple demands of jobs that never seem to end and the complexities of home lives. All of which can lead to exhaustion, unhappiness, burn-out or depression--this book offers a road map of practical, effective solutions.

This book is for people who are struggling with the multiple demands of jobs that never seem to end and the complexities of their home lives. Struggling on without thinking through how to make it work can lead to exhaustion, unhappiness, burn-out or depression.

No Time To Breathe presents practical ideas that come out of Dr Bill Mitchell's clinical experience in getting people back to a zone of better energy, balance, fulfillment and more balanced ways of thinking about themselves.

Through case studies of the everyday lives of people in many walks of professional life, we see how many of us can accidentally set off down a pathway that takes us away from our previously healthy robust selves--often without recognizing it. When we can no longer stabilize our emotions and protect our energy we become overwhelmed, and rather than confident become self-doubting, guilty and anxious.

This book describes three key building blocks of a balancing system to keep us within the energized healthy zone, in spite of the pressures we are under at work and at home. These are: self-awareness, an understanding of the physiology of energy, and a willingness to lead a more decisions-based life for better balance and effective working. Together, these form an overarching empowered mindset, freeing us from the mental habits that lead us to de-prioritize time for ourselves. And leading to far happier outcomes than feeling trapped and helpless, or walking away from career paths into which we have invested years of our lives.

Genres: Personal Development, Nonfiction

224 pages, Paperback

First published November 24, 2020

Reviews

[rebecca | velvet opus · Rating 4 out of 5]

An excellent self-development book with a toolkit of practical and useful tips.

The most incredible self-help book I've ever read was The Seven Habits of Highly Effective People and although I dabble every now and then into reading a self-help or self-development book, I tend to find that the advice sometimes comes across a bit patronising or doesn't go into enough depth. This book is a glorious exception. 

Focusing on something that is important now more than ever, simply finding time for yourself, is the focus of Time to Breathe and it does an astounding job. Translating case studies, research and real life experiences into great advice, tips and practical exercises to be more mindful and make the most of our time. I found it incredibly useful and dipped in and out over the course of a few weeks. I treated it almost like a course and I've already seen the benefits in my day-to-day life.

Time to Breathe is perfect for the busy, the tired and those who really need time to breathe the most. 

Thanks to the publisher for a review copy via Netgalley!

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[Jennifer Li · Rating 4 out of 5]

With experience as a clinical psychologist, Dr Bill Mitchell brings an up-to-date perspective and helpful advice on how to navigate life in a world where work and our non-work lives are more integrated and how to maintain a balanced system (eat well, sleep well, exercise, spend time in nature). The book is filled with informative facts yet written in an easy readable style, and the use of case studies are relatable and engaging to illustrate how we can, for example, feel burnt out from not setting boundaries with increasing work demands and hours. Each chapter also includes helpful tips and techniques, and questions to reflect on to assess mental and physical well being, as well as ways in which to regain work-life balance. I recommend this book to anyone who wants to learn how to rebalance their lives to reduce stress and anxiety, and reinvigorate energy and happiness. A book to keep and reread if and when things get too much.

[Mohammad Malek Al Jamal · Rating 4 out of 5]

Well researched. Provides guidelines on how to traverse current life which Is being impacted by highly disruptive forces.

[Tess Lloyd · Rating 4 out of 5]

I needed this book! I found it incredibly helpful for my anxiety and have recommended it to family members who are also struggling.

[Sarah · Rating 5 out of 5]

I highly recommend this book and believe that it will benefit many people; the style is engaging and it was very well researched. The subject matter is very contemporary and addresses issues that will be familiar to most of us. Dr Mitchell suggests lots of practical strategies for managing busy and complex lives and he presents them in a way that makes the reader realise they do have the power to change course in their life for the better. Some approaches are common sense or I was already aware of them from training courses but it was good to revisit them as it made me realise that I have been neglecting some of the 'red flags' that indicate a person is veering away from euquilibrium.

I particularly liked how Dr Mitchell prioritises self-care. He made me regard the concept of 'perfectionism' differently and also recognise that there is such a thing as being too consciencious at work. He makes the reader realise that we have the power to change our own life and the ability to set personal boundaries. He does this by means of example through various case studies in which he cites the issues that led to each client seeking help and then explains how they managed their situations successfully. He promotes a series of 'building blocks' that combine to help a person achieve stability but he doesn't preach and his advice is realistic and I feel that aiming to achieve just a few of the building blocks is better than none at all.

When reading this book, I recognised similar traits in people I know and believe it will also be useful in helping me to offer support to friends and family who may be struggling themselves but who are unlikely to ask for help. It also made me more aware of how I choose to relax. Previously I have considered browsing the internet as 'me-time' but now I'm mindful that it's not really a good quality relaxation technique and my time would probably be better spent on a more rewarding activity. Indeed, Dr Mitchell reiterates the importance of maintaining and investing time in friendships, social lives and time spent with partners as well as exercise as these are the areas that tend to be dropped as soon as daily life becomes all consuming but these are exactly the sort of activities that will help us get back on track.

The book focuses significantly on working people but the strategies could be used in all aspects of life so you don't need to be employed to benefit. There is also an excellent chapter at the end about how to raise resilient children and I wish I'd read it before my own children reached adulthood. This particular section would be good as a stand-alone piece.

Thank-you to Netgalley and Bloomsbury Publishing Plc for my advanced copy.

[Helen Ostler · Rating 4 out of 5]

At the very end of this book Dr Bill Mitchell touches on the fact that he is finishing off writing while in lockdown for Covid-19. This book is for those of us that struggle to make our work life have boundaries, indeed there are many case studies of people who suffer health wise due to increased pressure at work which impacts on their physical health, mental health and family life. Covid has turned the world upside down. Some of us may never go back to working how we did before the pandemic hit. Some of us have worked longer and harder but potentially from a home setting, where the life work boundaries are even more muddied. Personally, my contracts disappeared in the space of a week and that is how I got into reviewing books in my sudden, un-ending free time. With this natural full stop, this book provides interesting insight into how to bring about change in your life.

Despite all that Covid has brought, I believe this book is still very relevant to how we live our life in the 21st century. Why not take this event and return to work with new habits, new healthier balances? This book will show you how. Dr Mitchell works as a clinical psychologist in London and helps people who are struggling with their work lives to get back on track. He covers running on empty, mindset at work and navigating life amongst other things. But the chapter I found the most interesting was 'Seventy Million Prescriptions'. This deals with people being offered antidepressants when they aren't actually clinically depressed. And the number refers to the number of prescriptions handed out in England in 2018, according to UK NHS Digital data.

My only criticism is that being a freelancer this book is less relevant to me, as most of the case histories deal with people in long term contracts. It is about negotiating with your bosses,, and adapting your hours and productivity so you can include time with your loved ones, exercise, eat a good diet and enjoy downtime. Having said that - we all need to work out how to live life with that mantra.

[Tilly Fitzgerald · Rating 4 out of 5]

Well, quite honestly who doesn’t need this right now? Take away the whole ‘living through a pandemic’ thing, and I bet even then lots of you were feeling overwhelmed by the demands of work, family, friends and hey, given where we are, social media.

I certainly was - in fact I’ve had to take time off work due to anxiety and low mood since having my little one as it all just feels like too much sometimes. So I leapt at the chance to read this!

The first thing that amazed me (and there’s lots!) was that an economist back in 1930 predicted we’d only be working 15 hour weeks by 2030 due to the higher standard of living - mmmm, hello, yes please! Instead with technology booming the way it has, we’re working longer hours than ever with no boundaries between home and work. And we all know that isn’t good for us, but where do we begin to redress the balance?

Mitchell has thought of everything here - from physical exercise to diet to stronger connections with those around us - things that we all kind of know, but sometimes it really helps to have it there in black and white from an expert.

I found the format really great too - whilst there are lots of facts and figures, they are laid out in an easily digestible way, and it was great to read the actual case studies and hear about real people’s experiences. It feels far more galvanising when you see the impact that not taking time for yourself can have on someone in a similar position.

I especially appreciated the chapter about changing your mindset - I realised that part of the reason I was struggling back at work was because I wasn’t feeling as productive or speedy as I used to be pre-baby, and that didn’t sit well with my perfectionist self. So I’m going to try a more flexible mindset from now on...

With a great mixture of fact, case studies, practical exercises and advice, all in an easy to read format, I would happily recommend this to anyone who is feeling overwhelmed right now - and if you’re not, please share your secret.

[Harri · Rating 4 out of 5]

No Time To Breathe is a practical book, designed for our busy lives. Through numerous case studies, Mitchell presents the reason as to why so many of us finding ourselves with little energy and so often feel dissatisfied with our lives.
The author is succinct in his writing and offers his own clinical experience to explain the concepts to us in a way that any non-scientist can begin to understand. It has clearly been well-researched with numerous references to studies, case studies, and his own experiences in working in this field.
Our lives, as explained in this book, have become increasingly over complicated and demands now weigh much greater. In turn this leads to more and more of us developing poor mental health as our lives are now designed for burn-out and overwhelming exhaustion on top of the physical impact it has upon our bodies.
I would not hesitate to recommend this book to anyone who ever experiences self-doubt, anxiety or any unbalance of an emotional state. This book holds no judgement on how a person has got themselves to this state but offers advice on how to change it around or at the very least, through Mitchell’s experiences as a clinical psychologist, we learn that we are not alone. To feel this way is quite common. This in itself may provide great comfort to those who are struggling. No Time To Breathe offers us the grounding that so many of us will need in our hectic and chaotic lives.
Thank you to NetGalley and Green Tree for the Advanced Reader Copy.

[Nicola · Rating 5 out of 5]

Time to Breathe is highly informative and easy to read. It focuses on maintaining balance in your life - for example diet, exercise, mindful activity, sleep, time for work and time for family and personal interests. There is also focus on ‘red flags’ - things to look out for that may indicate that balance is slipping and how it could lead to mental and physical discomfort and even serious illness. The narrative from Dr Mitchell's experience as a clinical psychologist is backed up with numerous case studies that are likely to be relatable to many people, as well as scientific and other academic research. As well as chapters on self care and awareness, there is also a section on leadership and successful teams, and how our behaviour can impact the health and wellbeing of others..

Although this book is pitched on the world of work, I think there is something in this for every area of our lives. There are practical tips on how to make changes for the better, including managing distractions that are common in the modern workplace such as continuous emails and the blurred boundaries between home and work time. It’s also highly relevant to the world in 2020 with a section written during lockdown, and some of the strategies to bring balance into our lives during that time continue to be relevant.

Highly recommended and potentially a life-changer.

[Valerie · Rating 2 out of 5]

2.5-3 stars, I can't quite decide.

I picked this up at work from a Health & Wellness stand and thought I'd give it a go as I knew several people quite liked Bill Mitchell. I'll need to go back and ask them if that was his writing or his talks, as this left me unimpressed.

A lot of this book is the same old stuff, rehashed and repackaged a little.

The bit that did drag it down was that the chapter on food had clearly been poorly researched, which brings into doubt whether anything else had been looked into properly. Other chapters seemed to have more depth and so appeared to be okay, but I now look at the chapters I wouldn't be able to judge as accurately with suspicion.

If people want to know the way the food chapter went, here is an example: at one point he recommends milk, but then a few chapters later he strongly discourages food & drink that causes inflammation. The problem? Milk causes inflammation in the body, so which recommendation is it? Drink it, or don't? Luckily, I have looked into it more and so have no doubts, but it's a clear example of where he didn't look into the whole topic much.

[Daman · Rating 3 out of 5]

Synopsis: This book is for people who are struggling with the multiple demands of jobs that never seem to end and the complexities of their home lives. Struggling on without thinking through how to make it work can lead to exhaustion, unhappiness, burn-out, or depression. No Time To Breathe presents practical ideas that come out of Dr. Bill Mitchell's clinical experience in getting people back to a zone of better energy, balance, fulfillment, and more balanced ways of thinking about themselves.⁠
⁠
This is an informative and easy to read book with many practical tips that we can all follow to manage stress and reduce burnout. Dr. Mitchell emphasizes the importance of maintaining balance in all areas of our lives, including family, work, diet, exercise, sleep, and hobbies. I really liked that he pointed out the red flags, too, that are telling of when the balance is slipping and could lead to mental and physical discomfort and even serious illness. I think it's a great book for this year of living in a pandemic. ⁠
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Rating: ⁠⭐️⭐️⭐️✨
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Thank you @netgalley for this e-ARC.⁠
⁠

[Karen · Rating 5 out of 5]

This book captures the complex lives of committed and driven people from teachers to advertising, banking to law, accountants to consultants together with managers and employees in multiple types of organisations. Readers will recognise themselves, their peers, colleagues and their managers through the case studies. Time to Breathe is a very accessible read; Bill Mitchell has achieved the remarkably difficult task of speaking to his readers in a supportive and engaging manner. Each chapter starts by outlining a challenge and then presents tips to manage that challenge. Highly recommend this for anyone who has a bit of a tendency to be hard on themselves. The book makes great suggestions about passing on the messages to children which subtlety challenges parents or carers to consider how they engage with their children.

[Kate · Rating 4 out of 5]

This book was fairly interesting and detailed some great ways to prioritize one's mental health. I loved how the author used a lot of scientific studies to back up claims while showing how vital the power of the mind is to health. My biggest issue with the book is that there are so many stories that really bogged it down. I understand that the author was trying to tie it in to use as an example but they felt so repetitive and many of them were hard to relate to. The target audience mainly seemed to be business professionals. However, I did enjoy the chapter on teaching children these skills. It brought up some great points, even if it wasn't exactly what I originally expected the book to be.

[Helen O'Brien · Rating 5 out of 5]

I was grateful to receive a copy of this book, just at a time of my life when I needed it most. The pandemic has affected so many people in so many different ways and this book provides the tools to help get you through.

It's written in an engaging way, often with real life case studies of people who are experiencing burn out and stress in their lives, due to the impact of work, home and beyond.

The book provides tips and techniques to help you balance pressure, delivered in a practical way.

Thank you to NetGalley and the publisher for the ARC in exchange for my honest review.

[tina · Rating 4 out of 5]

Great read if you’re interested in learning more about how to take real steps towards balancing work and life. Written by a top psychologist in the UK, the book includes a healthy number of studies on the topic and also includes real examples/stories of the author’s actual clients.

I wasn’t the biggest fan of the large number of client stories; however, this may be something that other readers enjoy given that some of the stories may align with your personal life story. Overall, pretty good read.

[Angela O'Hara · Rating 4 out of 5]

This book was an eye opener to how our current busy lives effects all parts of our work and family time. Boundaries between work and home have become less visible through our own arrive to achieve.
Some great advice and a wake up call to those of us just about staying afloat and balancing the pressures of modern day life - especially during the world's current pandemic.

[Susie · Rating 5 out of 5]

I really enjoyed this book, it almost takes you back to basic with exercise, nutrition and looking after yourself. I learnt a lot about sleep, which for me is something that I have been struggling with.

Thank you NetGalley for my complimentary copy in return for my honest review.

[Amy Jin · Rating 4 out of 5]

Some examples are raised related to anxiety and depression.and it’s ideal for people who start to feel that they are not able to handle life properly.
Some suggestions and advice are given to let readers rewind from pressure they are under, generally great to read

[Nicola Morley · Rating 5 out of 5]

I can’t put this book down. Written by the Dr Bill Mitchell, this is a must read for anyone who is overwhelmed by work.

[Maggie Walsh · Rating 4 out of 5]

Found the tips in this book very helpful, its given me skills to help cope with my anxiety and bring a little calmness into my life.

[Samantha · Rating 5 out of 5]

Awesome!

[Cat · Rating 5 out of 5]

Excellent book - well researched, well structured and full of practical advice to help bring balance to one’s life. Strongly recommended, particularly for anyone working in a corporate setting.

[Papergirl · Rating 4 out of 5]

A good book but not really for the layman. I found the book gave a lot of examples for why people feel the way they do and it used a lot of anecdotes mainly pertaining to those who are firm members of the over-stressed working world.

This book is probably geared more towards life coaches and psychology students because it packed in a lot of research.

Overall, I give this book a firm 4/5 stars. It revealed a lot and touched on many subjects but it has a narrow audience. It's well thought out and runs in a logical order but if I was feeling stressed at the time, I would find this extremely difficult to digest. It reads more like a textbook than the run-of-the-mill self-help book.

Realistically, I wouldn't go out of my way to purchase this book. Instead, I'm more likely to loan it from the library as and when needed if it was for a subject I was studying.