8 WAYS TO PRACTICE SELF-CARE AT WORK
More than ever, it’s hard to fully switch off from life’s struggles and make intentional steps to manage stress and relax.
Self-care is defined as “the practice of taking an active role in protecting one’s own well-being and happiness, in particular during periods of stress” (Oxford Languages)
You may be wondering how this is possible to do at work when self-care practices are usually things you can only do during free time… and a lot of free time at that.
It’s safe to say that we’ve all seen at least one self-care routine on social media. But the problem is… no one seems to be doing a typical 9-5.
So yes, how is it possible to practice self-care whilst working?
Here’s 8 ways to make realistic changes, whilst still having the same schedule.
1. TRY TO GET PLENTY OF REST THE NIGHT BEFORE
Although this isn’t technically ‘at work’, prioritizing rest the night before, or over the weekend, can really help you when you’re at work.
Lives can get busy so it’s completely common to start the working week feeling even more tired than you were on Friday. But every now and then, when you do have the time – try to be intentional on evenings before work. Some things you could try include:
Reading or journalling
Listening to calm music
Switching off screens
Having a bath
Going to bed earlier
This may not seem necessary at first, but it truly is.
The National Institute of Health say lack of sleep impacts healthy brain function, emotional wellbeing, performance, and safety – all of which can impact mental health.
If you’ve been feeling anxious, having trouble falling/ staying asleep, or wake up feeling groggy, try to start winding down an hour or so before bed. This will make Monday mornings easier and overall performance better.
2. START THE DAY WITH SOMETHING UPLIFTING
So, now you’re awake – what now?
How you spend your time before you leave for work, and on your commute to work can set you up for the rest of the day.
Whether it’s fun music, a motivational podcast, or just a few pages of a good book, it can put you in the right mindset for the day ahead.
3. CHOOSE NUTRITIOUS OPTIONS
A big part of self-care is making decisions that will keep your mood high throughout the day. What you eat can be a huge part of that. In fact, according to Mind, improving your diet may help to:
Improve your mood
Give you energy
Think clearly
Whether it’s packing a delicious homemade lunch, or grabbing a healthier option from a nearby café, it will feel a lot better to eat something packed with nutrients (plus, it’ll taste great).
And this isn’t to say you can’t treat yourself! Food is to be enjoyed, so if you want a cookie or a slice of cake every so often to end your lunch hour – enjoy!
Oh – and drink lots of water! Yes, coffees and teas are nice, but health benefits of water is unbeatable. Aside from the countless physical health benefits, water is great for mental health. It can help boost energy, cognitive function, and mood. Not to mention, alternatives like green tea or mint tea have plenty of benefits, whilst still drinking water!
4. TAKE YOUR LUNCH BREAKS
Whilst we’re on the topic of food – please don’t eat at your desk all the time.
Yes, sometimes deadlines are due or you’re really invested in getting that task done – but actually taking your lunch break and getting away from work mode will help you mentally.
Whether it’s taking a walk around the area, doing some window shopping, or sitting in a quiet area. Studies found that workers in Finland who took lunch breaks that detached themselves from work had higher energy and motivation levels (Verywell Fit). Win win, right?
Not to mention, staring at your laptop all day is probably not the best idea. Eye strain and blurred vision isn’t fun, so give your eyes a rest for that hour.
5. SET FUN, REALISTIC GOALS
It’s always discouraging to end the workday feeling like you’ve achieved nothing… but what if you have but you didn’t give yourself any credit?
Oftentimes, we believe that until we finish that project, we’ve not really achieved anything. But what about all those little things you’re doing to make that project come to life?
Set realistic goals at the start of the day – even if there’s 2-3 of them. This means that you have quantifiable tasks to achieve, rather than this big overwhelming cloud of stressful things to do.
6. SOCIALISE
It can be quite dull to sit at your desk all day and not talk to anyone unless it’s regarding work.
But I get it, sometimes you’re in focus mode, or you’re not feeling too sociable – but making the effort every so often to have general chit chat with colleagues can brighten your day, make you laugh, and make the day go faster.
People who have friends at work are more engaged, produce better work, and have a higher state of wellbeing (Gallup). So get chatting!
7. TAKE A DAY OFF
Not taken annual leave in a while? Feeling a bit burnt out? Feel like you need a bit of a change to the typical 9-5 week? It might be time to book a day or even a week off.
Lots of people don’t take a holiday unless they have something going on, but a self-care day is just as important. Whether you meet up with some friends, take a nice walk through the park, or just relax on the sofa with a good boxset – your body and mind will thank you for it.
Don’t allow hustle culture to get in the way of you looking out for yourself!
8. HAVE SOMETHING TO LOOK FORWARD TO AT THE END OF THE DAY
Working 8 hours, Monday to Friday, can feel a tad repetitive.
As stated, there’s ways to spice up your working day, but in the end – it’s still work.
To combat this, try to plan an activity of some sort for when you get home. Whether it’s to call a friend and catchup, try that cool recipe you saw on TikTok, or start that Netflix series everyone’s been raving about.
It doesn’t have to be something too stimulating, especially after you’ve had a long day at work – but for the sake of your mental wellbeing, you’ll be glad you did something!
- Written by Tim Macmillan
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