Self-Care at Work
Oftentimes, we forget to take care of ourselves, juggling between the different challenges in our lives, especially at the workplace. When that happens, we become exhausted, and possibly, even burned out. In this article, we help you balance between your work demands and your personal well being by encouraging self-care in the workplace.
Self-care is any activity that we do in order to take care of our mental, emotional, and physical health. Although it’s a simple concept in theory, it’s something we tend to overlook very often. Good self-care is key to improved mood and reduced anxiety. It’s also key to a good relationship with oneself and others. Self care should not be something that we force ourselves to do, it is something that energizes us!
Self-care isn’t a selfish act either. It is not only about considering our needs; it is rather about knowing what we need to do in order to take care of ourselves, being subsequently, able to take care of others as well. That is, if I don’t take enough care of myself, I won’t be in the place to give to my loved ones either.
Prolonged work stress will eventually lead to burnout, seriously affecting both personal and professional lives. People tend to ignore the signs while putting enormous pressure on themselves to excel and often taking up more workloads than they are capable of.
Career burnout is a point in time when your physical and/or emotional strength is too exhausted and you are no longer motivated to do work. Burnout is not only bad for your career, taking a toll on your physical and emotional strength, but it can also wreak havoc on your physical and emotional well-being.
Burnout Signs
Among the typical signs of burnout includes:
Having chronic fatigue almost on daily basis
More regular insomnia
Difficulties in controlling temper
Loss of appetite
Fever which takes longer time to recover
Self-care is very important to all of us. We are in a competitive environment where it is extremely important to work at our best. However, our personal wellbeing may suffer as a result. Putting aside time to take care of our health should be our top priority of our day.
Activities for self-care
1. Get up, stretch, and move
Stretch your arms and legs at your desk or take on some other activity that allows you to move your body.
Go for a breather or walk around for a few minutes
According to DeVaughn (Self-care Specialist in Wichita, Kansas):
“When we start to feel our body signalling that we need a break, stepping out of your workspace for 5 to 10 minutes can help shift perspective and gain mental clarity,”
2. Nourish yourself at lunch
Pack or order foods you love that offer energizing protein and complex carbs.
instead of rushing through your lunch,
make your midday meal more of an opportunity for nourishment and a chance to refuel yourself.
This not only ensures you are nourished, it also gives you something to look forward to.
Work with a dietitian from Naluri to ensure you select a proper nourishing meal.
3. Snack smart
It is completely fine to have a snack during your work time. However you must be wary of what it is you are snacking on.
Too much sugar or caffeine can result in a crash later in the day.
You can work with a dietitian from Naluri for other snacking options.
You can learn more about being snack smart by completing Naluri’s Module 27: Smart Choices: Snacks
4. Declutter and decorate
A messy environment can intensify the tension and anxiety you already feel.
Take some time to organize your workspace and decorate it with family or pet photos, artworks that resonates with you, or quotes that inspire you. Basically, things that you love.
Studies show that personal control over one’s workspace can increase job satisfaction and performance.
Keep only frequently-used items within reach
Store related items together
Make yourself comfortable
5. Task Management
Prioritise tasks, keep a to-do-list somewhere easily visible on your work space. This keeps you on track and allows you to visually see clearer objectives!
Delegate Tasks, Do not be afraid to delegate tasks to subordinates Trust and guide others to assist you at your work This will help lighten your workload and allow you to work on high priority tasks
6. Pat yourself on the back
Take note of what you've accomplished on the job and self-reflect on them at least once a week and congratulate yourself for your efforts.
Reminding yourself of your contributions gives you a psychological boost and helps you feel more positive, which is the goal of self-care.
The thought journal is a great place to start this.
(Encourage user to use thought journal entries and discussing them with coaches)
7. Address a conflict or friction point
One of the main causes of stress is that we feel irritated by what a colleague said or did. However, most people are not actively dealing with these conflicts.
Do not fear conflicts
Conflicts help us grow. Do not ignore conflicts, but face them in a calm and professional manner. This will greatly reduce the effects they may have.
Communication is key
Conflicts arise mainly due to issues in communication. Be clear about how you feel and be considerate about what the other person(s) is saying.
8. Learn to Say “No”
Saying “No” is not a sign of weakness. It is very important to know the limits of your abilities and say no when you already have too much on your plate.
Saying “No” can be difficult because:
We do not want to hurt others
We are afraid of the consequences
We want to be liked
You can learn more about saying ‘No’ by completing Naluri’s Module 63: Smarter Ways of Saying ‘No’ or click here
9. Spend some time
Be aware of why and when you feel stressed or burnt out. Self-care is not selfish, nor is it a waste of time.
Spend some time to relax. This will help reduce anxiety and stress, and give you a refreshing boost to continue your busy day.
10. Relationships
Studies show that many working adults feel they do not have a single confidante in their life. Reflect on the relationships you currently have in your life and take the time to surround yourself with supportive and positive people! By cultivating these relationships, you will be motivated to complete your workload in order to spend more time with them.
