Self-Care Everyday Series: Workplace Self-Care
One topic of self-care, I believe, is not readily discussed, but equally as important is workplace self-care. Depending on a person’s career field, the workplace often times is a second home, consisting of long hours put in for the betterment of the company. Often times, we get caught in a vicious cycle of completing designated tasks while simultaneously neglecting to nourish our minds and bodies.
Workplace self-care, similar to other forms of self-care does not have to be daunting or time consuming. Start small and build on your self-care routine to give your mind and body what it needs to sustain you throughout the day. It can be as simple as staying hydrated, taking designated breaks and lunches to give our minds a break from the mental overload, and/or practicing the 20-20-20 rule: Look 20 feet away from your screen, for no less than 20 seconds, every 20 minutes. This rule is especially important during a time period where remote and telework has been on the rise.
Other examples of workplace self-care include, but are not limited to:
- Set a time schedule to respond to emails
- Take time to chat with co-workers
- Keep healthy snacks in office
- Identify projects or tasks that are exciting and rewarding
- Set limits with clients and colleagues
- Balance your caseload so that no one day or part of a day is “too much”
- Arrange workspace so it is comfortable and comforting
- Get regular supervision or consultation
- Negotiate for your needs (benefits, pay raise)
- Have a peer support group
- Develop a non-trauma area of professional interest
The possibilities for workplace self-care are designed to assist in feelings of stress or anxiety, as it can be hard to process information, refocus your thoughts and regulate your emotions during such moments. By prioritizing workplace self-care through these practices, we develop a less stressful and anxious work environment fostering healthier, happier experiences in the workplace.
My workplace self-care routine involves prioritizing my allocated breaks and lunches. As an intern, with a limited number of hours per week, I often feel an overwhelming self-imposed pressure to excel. This pressure can sometimes lead to heightened productivity, but it also triggers feelings of stress and anxiety. When I sense my stress levels rising, I make a conscious effort to take my breaks if I haven’t already, or to step away from my laptop to stretch and clear my mind briefly. Recently, I’ve incorporated walks during my breaks and lunches to move my body, enjoy fresh air, and rejuvenate my mind.
Sources:
New York State of Opportunity, Office of Metal Health: Self-Care at Your Desk
Written by Ayanna Wade (she/her), BHRS Office of Diversity & Equity Intern
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