Transform your workday with these 15 self-care strategies! From setting boundaries to engaging in creative activities, find out how to cultivate a healthier, happier work environment.
In a world that glorifies the hustle culture, words self-care and work don’t exactly go together. It isn’t easy to visualise what self-care looks like in our busy lives and where it even fits into the picture. We usually reserve taking care of ourselves when we’re done with our work, like going out with friends after work or squeezing in a quick post-office workout in the closest gym. But as times progress, people are starting to see the merit in integrating self-care activities throughout the day instead of treating it as an afterthought. Doing so helps manage stress and pressure at work and also helps build resilience while keeping burnout at bay. Let’s begin by understanding the meaning of self-care and why you should prioritise it.
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What is Self-Care and Why Does It Matter?
Self-care, as the name suggests, means taking care of ourselves in every aspect – physical, emotional and spiritual. It means putting our needs first and engaging in activities that are soothing or relaxing to you. It can mean different things to different people as it is very personal to every individual. So, it’s important to discover what de-stresses you.
People who prioritise taking care of themselves regularly are happier and healthier physically and mentally. It is a vital part of building emotional resilience and coping with everyday stressors. Read along to discover some easy self-care tips that you can use at work.
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15 Ways to Incorporate Self-Care into Your Workday
Whether you’re a corporate employee, a professional or a business owner, here are some self-care tips for mental health that you can incorporate into your workday. You will no longer need to postpone taking care of yourself to after-office hours or weekends.
1. Set Boundaries
This is one of the most noteworthy self-care tips for women. Learn to draw lines with your colleagues when needed. It could mean discouraging work calls during lunch hours or saying no to extra work when you have a lot going on. Saying yes to everything can lead you to feel overwhelmed and ultimately burnt out. Know your limits and stick to them.
2. Take it Easy
It’s easier said than done, but cut yourself some slack even if you make a mistake at work. We tend to be over-critical of ourselves which can harm our mental well-being. Know that making mistakes is part of being human, so learn the lesson and move on.
3. Prioritise Movement
Take a walking meeting or a short stretching break in between your work day. Moving your body releases happy hormones, which can help combat work-related stress.
4. Press Pause
Take regular breaks during the work day. You can use this time to chat with a work friend, do a short breathing exercise or go for a short walk. This way your brain will stay energised and focused.
5. Hydrate
Make sure you get enough liquids into your body throughout the day. Dehydration can cause exhaustion and low blood pressure which can affect your creativity and critical thinking.
6. Rest Your Eyes
Constantly staring at the screen and getting exposed to blue light can give you headaches and blurred vision. Try to incorporate the 20-20-20 rule into your workday. For every 20 minutes spent in front of the screen, look at something 20 meters away for 20 seconds.
7. Structure E-mail Time
A constant barrage of back-and-forth on the emails in your inbox can make you feel distracted. Schedule some time in the morning and at the end of your workday to respond to those instead of communicating on the go.
8. Snack Healthy
Busy workdays can make you hungry and increase cravings. But make sure you keep snacks that are good for your brain handy. Think almonds, peanuts, berries and seeds. Stay away from sugar or caffeine. They can make you anxious and jittery.
9. Socialise
Even though it may sound challenging, it’s important to make meaningful connections at work. Sharing your struggles with your work friends can be therapeutic and can have a significant impact on your mental well-being.
10. Celebrate Achievements
No matter how big or small, make sure you take the time to acknowledge and celebrate what you accomplish during the day. Be your biggest cheerleader. This will help you stay motivated.
11. Make a To-Do List
Before you begin your workday, list down all the tasks you need to complete and the goals you need to achieve by the end of it. This way, you’ll feel more collected, and every time you tick a task off the list, you’ll experience a sense of accomplishment.
12. Use Affirmations
Keep work-related affirmations handy and recite them during the day to motivate yourself and encourage positive thinking. You can also opt for empowering quotes from successful personalities.
13. Practise Mindfulness
Use gratitude and words of appreciation throughout the day. Thank someone for doing things for you or compliment someone for a task done well. This will improve your relationship with your colleagues and encourage a more positive work environment.
14. Be Comfortable
Make small changes on your desk that can help you feel more at home. It could mean bringing in a pillow to maintain a good posture on your work chair or placing healing crystals and scented candles on your desk to make you feel calmer.
15. Use Your Paid Time Off
Make sure to exhaust your yearly leaves even if you have nothing planned. This will give you the break you need and the time to recharge and return more pumped for work.
Taking care of yourself is incredibly important at work, or else it can lead to burnout and exhaustion. Focusing on self-care in our work lives can increase productivity and reduce stress. You can do this by taking regular breaks, eating healthy, prioritising movement, practising mindfulness, reciting affirmations and setting boundaries. Learn more about self-care at work from experts on SoulSensei.
Sources
- Calm – Creating a culture of self-care in the workplace.
- Integrative Nutrition – The importance of self-care for your career: Nine ways to incorporate self-care into the workday.
How to implement self-care at work?
There are many ways you can implement self-care at work. These include using affirmations, taking breaks, setting boundaries, practising mindfulness, celebrating small wins, prioritising movement and socialising at work.
Why is scheduling self-care important?
Taking time out to take care of yourself can make you happier and healthier mentally and physically. It can increase productivity, reduce stress and anxiety and improve your sense of fulfilment.
