Self-Care at Work

We often forget to take care of ourselves, juggling the different life challenges, especially at the workplace. When that happens, we become exhausted, possibly even burned out. In this article, we help you balance your work demands and well-being by encouraging workplace self-care.

Self-care is any activity we do to improve our mental, emotional, and physical health. Although it’s a simple concept in theory, we often overlook it. 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 we force ourselves to do; it 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 to take care of ourselves and be able to take care of others. If I don’t take enough care of myself, I won’t be able to give to my loved ones either.

Prolonged work stress will eventually lead to burnout, seriously affecting personal and professional lives. People tend to ignore the signs while putting enormous pressure on themselves to excel, often taking up more workloads than they can. 

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 a 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 well-being may suffer as a result. Putting aside time to take care of our health should be our day's top priority.

Activities for self-care

1. Get up, stretch, and move

• Stretch your arms and legs at your desk or take on another 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, but 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, it would help to be wary of what 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.

4. Declutter and decorate  

• A messy environment can intensify the tension and anxiety you already feel.
• Organise your workspace and decorate it with family or pet photos, artworks that resonate with you, or quotes that inspire you. 
• 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, and keep a to-do list somewhere easily visible in your workspace. This keeps you on track and allows you to see clearer objectives visually!
• 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, 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 discuss 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 calmly and professionally. 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

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 relaxing. 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 do not have a single confidante. 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 to spend more time with them.