Many of us clock in at work, get into a zone of productivity, and forget about attending to self-care during the workday. The end result? We feel exhausted, both physically and emotionally at the end of the long workday. We might even be disgruntled when we come home. Here’s the good news—it doesn’t take a lot of time to practice self-care during the workday. In fact, most of my suggestions take less than a minute and cost nothing. Incorporating just a few of the strategies below will help maintain your energy and sense of well-being so that you can spend your workday feeling well-balanced.
Let’s take care of common misconceptions first. Some might believe it is somehow wrong to take care of themselves while at work. Others think self-care equates to going to the spa or to an ashram. If your boss encourages visits to the spa, go for it! In reality, nothing elaborate is necessary. Rather, self-care means catching a few moments to take care of your basic needs so that you can be your best possible self, both for you and for your employer and customers.
Taking care of your body, mind and spirit has been shown to boost confidence, productivity and happiness. It’s not self-indulgent to take care of yourself—think of it as doing all the necessary things you need to maintain a well-functioning body and mind. Without self-care, you are like a cell phone that is steadily going down in battery charge. With self-care, you are recharging yourself in tiny increments throughout the day so that you are not completely spent when you clock out.
Below are my favorite self-care strategies that I utilize myself. Pick one from each category as a start and try to incorporate more as you get used to doing self-care throughout your day.
Self-Care for Your Body
Have an assortment of healthy snacks at your desk so you can eat nutritiously rather than reach out for that box of day-old donuts in the lunchroom.
Do one minute stretch breaks every 45 minutes or so. If you’re staring at a computer all day, your entire body is likely to be scrunched up and lack circulation. Your eyes, neck, and shoulders, hands, and arms are also likely to be strained from having been in the same position for too long. Set a timer for 45 minutes or less and take one minute to stand up, stretch and look near and far. Optometrists will tell you to take an eye break every 20 minutes if you are starting at a computer screen for long stretches at a time.
Whenever possible, walk outside for your breaks. Getting some sun, breathing fresh air, and looking at greenery have all been shown to improve our health, both physically and mentally. Even a brisk walk around the block can do wonders for your health. So ditch the social media scrolling, get out and get moving!
Move when you can. Sneaking exercise in at work is easier than you think. Take the stairs rather than the elevator. Park furthest away from the entrance so you can get a longer walk into the office. Choose different routes when walking from one room to another.
Self-Care for Your Mental Health
Do a one-minute meditation at work. You don’t even have to close your eyes to do this. Take just sixty seconds to breathe in and out intentionally, letting go of any intrusive thoughts.
Whenever someone says a nice thing about you or sends you a compliment, keep a record of it in a separate folder. This will come in handy when it is time for your annual review. This folder will also be a great pick-me-up when you are having a bad day and need a boost of confidence.
Learn to say “No” in a professional way to unreasonable requests.
Consider having a live plant in your workspace. Plants have been shown to improve psychological well-being in a surprisingly number of ways.
Have a wind down routine at work. Most of us wind down before going to bed – we might brush our teeth, floss and read a novel. These rituals help prepare your body and mind for rest. You can do the same at work five minutes before the end of the day. Create a wind down routine that helps you put the day to rest and get ready for the next day. For instance, I like to spend the last five minutes of my day clearing my desk space, and setting out a folder of things to do for the next day. This helps me feel like I have finished off my work and am prepared for tomorrow.
If you are a commuter, take a pause before entering your home. Take a minute or two to be by yourself, listen to one good song or say a short prayer. This will help center yourself and adjust to life back at home.
Change out of your work clothes and into something cozy and comfy. This tells your body and mind that you are out of the work zone.
The American poet, activist and writer Audre Lorde said it well: “I have come to believe that caring for myself is not self-indulgent. Caring for myself is an act of survival.” In these times of stress and overwork, particularly here in Silicon Valley, take time to maintain your health, happiness and sanity at work.
Anne Chan is a career consultant and licensed psychotherapist in California. She specializes in helping people find happiness in their careers and lives. You can reach her at [email protected] © Anne Chan, 2024
