If you are a devoted Well Citizen reader, we know you are already aware of many ways to incorporate self-care into your everyday life. Many of those methods, however, are centered around home life. Practicing self-care can come with fresh challenges if you spend a significant portion of time at the office.
According to the American Institute of Stress, 83% of US adults experience work-related stress. This stress can carry over into the rest of our lives, affecting our physical and mental health, as well as personal relationships. Not to mention the fact that when you are stressed, you can’t perform your best.
If you want to put your best foot forward at work, it’s important that you develop self-care strategies that can go from your living room all the way to your office. Don’t worry, we aren’t going to ask you to bust out your yoga poses in the middle of a staff meeting. Read on to learn more about our simple self-care tips for the work environment.
Stick to A Schedule
How many of us have clocked out for the day, but have continued to work? Maybe you go to check your email before dinner and end up spending an hour solving a problem with your co-workers. Or, your boss calls on your drive home with a question, and you end up having a full-on meeting in the car.
We’re definitely guilty of this. If you are looking to create a healthy and sustainable work-life balance, setting up boundaries is a key step.
We live in a culture that is hyper-focused on work and success. Because of this, many of us are conditioned to believe that we are being bad employers or business owners if we aren’t available 24/7. This can be a recipe for disaster. Not having clear scheduling boundaries can lead to burnout and resentment.
Sticking to a dedicated work schedule will allow you to fully relax and recharge when you are off the clock. You’ll come back the next day refreshed and ready to work. Your time is valuable, and it is important to treat it as such.
Practice Saying No
We all want to be team players. When you aren’t prioritizing yourself, being a team player can quickly morph into becoming a ‘Yes Man.”
Agreeing to help with projects that you do not have the bandwidth to help with can be detrimental for you and your co-workers. They won’t be getting the quality assistance they need, and you will end up with negative feelings about your abilities.
Instead, practice saying no.
If just reading those words makes you feel on edge, it may be time to switch your mindset. Saying no to projects you can’t handle doesn’t mean that you are lazy or less of a hard worker. It means that you know your abilities, and aren’t willing to settle for anything less than your best work.
Saying no will help you build your self-esteem. It signals to the people around you that you have strong boundaries, and are not willing to compromise them.
Advocate For Yourself
Advocating for yourself is a skill that takes a lifetime’s worth of practice. The work environment is a great place to start.
Have you been wanting a raise, but are scared to ask? Is your workload too heavy, and do you need another person hired to help shoulder the burden?
Many of us keep our needs a secret. We are afraid that we will be seen as demanding or too needy. In fact, the opposite is true!
Asking for what we need shows the people around us that we know our worth. Of course, asking doesn’t always mean we’ll receive. However, even if the end result is different than what you were hoping for, you’ll have a boost of confidence knowing that you took steps to make sure you were supported at work.
Use Your PTO
Have you been avoiding using your PTO or vacation days? Are you worried about the impression it will give if you ask for time off?
It’s time to change your mindset.
PTO and vacation days are given to us for a reason. In fact, taking regular vacations can be a key factor when it comes to avoiding things like burnout.
Vacations can also help strengthen your relationships with family and friends. This will help give you a better sense of overall work-life balance.
Take A Stretch Break
It doesn’t matter how active you are. If you have a job that requires you to sit for long stretches of time, you are putting a strain on your body.
Many Americans suffer from the effects of bad posture. Back, shoulder, and neck pain can all be traced back to bad posture. While having the proper work tools, such as a supportive chair can be helpful, we recommend incorporating regular stretch breaks.
Each hour, take a five-minute period of time to stand and stretch out any stiff muscles. We love this five-minute office yoga routine, no yoga pants required.
Use Your Lunch Break
We’ve all been tempted to work through our lunch break when there’s a deadline approaching. However, skipping lunch can reduce your productivity, and lead to a bad mood.
You take the time at home to practice self-care by creating nutritional meals. Why should work be any different? Your lunch break is a great time to take a deep breath and focus on yourself. Eating a nutritionally dense meal will give you the energy to do your best work, for the rest of the day.
Looking for some delicious lunch ideas? Check out our top tips for making a delicious salad.
Build Relationships
Building strong relationships within the work environment can make going to work a much more enjoyable experience.
Creating strong friendships at work will ensure that you have a built in support system on days when you need a little extra help. Not sure where to start? Simple things like asking your co-workers about their weekend can go a long way.
It can also be a good idea to invite coworkers to do things outside of the office. Consider organizing a team-building event. It can be as simple as a night out at a restaurant, or as adventurous as booking an evening at a trampoline park. Creating memories together will help strengthen your bonds, and create a more cohesive workplace.
How do you prioritize self-care in the work environment? Share with us in the comments below!
