‍This blog post was written by Erin Malan, Meditation Guru at Nivati. You can see more of their content on the Nivati platform and on the Nivati blog. If you want to learn more about Nivati, click here. ‍

One of my favorite quotes of all time is attributed to the creator of the Calvin Hobbes cartoon, Bill Watterson: “I will take care of myself for you, and you will take care of yourself for me.” This is what self-care is all about: the realization that truly caring for ourselves allows us to more fully show up for the people and situations in our lives. 

The average American spends more than one third of their time at work. While practicing self-care in our personal lives is important, taking care of ourselves in our work environment is vital to our health and wellbeing too. 

I live in the Utah mountains, which means I often drive roads that twist and turn and are near steep drop-offs. If such roads are navigated poorly, rolling a car off the side of a mountain is a real possibility. Because I want to keep myself and my passengers safe, I decide to drive carefully before I even get in my car. I have strategies to do so: I check that my car and tires are functioning properly, I make sure I have the right eyewear, I won’t listen to really loud music, and so on. Once on the road, I try to drive in such a way that I do not even get close to the edge.

Maintaining our wellbeing in the workplace can be like driving on a mountain road. We want strategies (cue self-care!) that help us stay far away from the edge of losing our ability to work well. What does getting close to the edge at work look like for you? Maybe it’s a lack of focus due to fatigue or anxiety, or an inability to collaborate with certain colleagues because you’re so irritated, or stress caused by mounting deadlines. Maybe it’s burnout, which puts mental, emotional, and physical health in danger.  

Let’s explore some self-care at work ideas that can help you feel empowered to be your best and stay away from your edge. 

Daily Rituals

Build small events that provide meaning and connection into your routine. Here are some ideas: 

• Gather with a few coworkers for coffee at a certain time each day
• Journal at the end of each day, noting your accomplishments and goals
• Meet a friend for lunch once a week
• Give positive feedback to a coworker each Friday afternoon, in person or over email
• Find opportunities to celebrate your colleagues (birthdays, work anniversaries, baby showers, etc.)

Read more about the benefits of self-care at work through ritual here.

Time Management

We are often expected to juggle multiple tasks and responsibilities at work. Effective time management can help reduce our stress and increase productivity. Here are some strategies that can help you manage your time:

• Set realistic expectations of how long projects will take. This can help you avoid feeling overwhelmed or frustrated. By setting realistic goals, you can break down larger projects into smaller, more manageable tasks, which can help focus and motivation levels.
• Avoid multitasking. Multitasking is often seen as a valuable skill in the workplace, but research has shown that it actually decreases quality and productivity, while increasing workers’ stress. When we focus on one task at a time instead, work is quicker and better. Plus we feel more relaxed.
• Consider a digital detox. If possible, only answer emails, texts, and other notifications at certain times of day, so you can focus on higher priorities. This will help with the multitasking issue mentioned above. Here is a great article on ways to handle email so you can maintain work efficiency. 

Boundaries

Time management plans are only effective if you are able to stick to them, by setting and maintaining corresponding boundaries. Clearly communicate your boundaries with your colleagues, supervisors, and clients, and then show consistent followthrough. If you are questioned on why your boundaries are important, give your reasons. You are your best advocate. If an urgent circumstance warrants boundary flexibility, be open to it, but make sure it is the exception rather than the rule.

Positive Physical Workspace

Create a space that suits your workflow and helps you be comfortable and efficient. Some things to consider when sprucing up your space: 

• Have a functional organization system that you can stick to
• Take time to declutter and file at the end of each day
• Good lighting (natural light at work has many health benefits)
• Choose comfortable furniture that supports healthy posture (read more about that here)
• Soothing colors and decor
• Minimize distractions: consider using noise-canceling headphones at certain times of day, turn off social media notifications, etc.

Related: 7 Ways to Prevent and Ease Desk Job Pain‍

Take Breaks with Grounding Practices

No matter how efficient and comfortable your way of working is, sometimes you just need a break! This lovely poem—about the benefits of taking breaks away from work—is ascribed to Leonardo Da Vinci:

Every now and then go away,

Have a little relaxation,

For when you come back

To your work

Your judgment will be surer;

Since to remain constantly at work

Will cause you to lose power

Of judgment…

‍

Go some distance away

Because the work appears smaller

And more of it

Can be taken in at a glance,

And a lack of harmony

Or proportion

Is more readily seen.‍

When feasible, allow yourself to let go of your work for a few minutes by immersing yourself in a grounding practice, so when you come back “your judgment will be surer”.

Exercise Breaks

A mini workout session is a great, healthy break from work: it can improve your mood, boost endorphins, and relieve stress. Choose whatever workout you’re in the mood for and is accessible. Here are some ideas to get you started:

• Walk or hike outside (also helps you get your Vitamin D, plus a change of scenery)
• Yoga Session 
• Groove to a quick Zumba routine 
• Stand up and stretch
• Pilates

Here is a great video from the Nivati platform to try out!

Mindfulness Practices

If you don’t want to risk sweating, but still need a nice break, try a mindfulness practice:

• Short meditation 
• Gratitude Practice (ruminate on things that you are thankful for or write them down) 
• Breathwork 
• Journal

Address Physical Needs

When you feel close to your edge, it is a good idea to check-in with your hunger and thirst levels. If needed, prepare and eat a healthy snack. Drinking tea, water, or coffee can provide a nice mini-work break too. Prioritize nourishment over convenience in your food and drink selections.

The Benefits of Practicing Self-Care at Work

While on the surface it can seem counterintuitive to take time away from work tasks to practice self-care, studies continue to show that prioritizing employee health leads to positive trends in job satisfaction, attendance, engagement, and performance.

The benefits of practicing self-care at work, and encouraging colleagues to do so, can lead to a happier, more productive you–and a happier, more productive work environment.

Related: ‍

• How to Use Nivati to Take Care of Yourself
• How Caregivers Can Take Care of Themselves
• How HR Leaders Can Help Employees With Self-Care

Disclaimer

By participating in/reading the service/website/blog/email series on this website, you acknowledge that this is a personal website/blog and is for informational purposes and should not be seen as mental health care advice. You should consult with a licensed professional before you rely on this website/blog’s information. All things written on this website should not be seen as therapy treatment and should not take the place of therapy or any other health care or mental health advice. Always seek the advice of a mental health care professional or physician. The content on this blog is not meant to and does not substitute for professional medical advice, diagnosis, or treatment.