How to practice self-care at work
Our Millennials have a reputation at work for being entitled, flip flopping between jobs, and demanding crazy perks around free beer, nap rooms and letting our doggos into the office. But in actual fact, according to the Harvard Business Review, millennials (people born between 1982 and 2004) are workaholics and are less likely to use vacation time.
I was once a complete testament to this. Waking up at 2am stressed from my workload, going into work early and leaving late, not taking sick or holiday leave and therefore being too drained for socialising.
Feeling the same way too? It’s time to find a bit of balance that will help your mental health and even your work performance.
Give yourself a hard out
With the exception of last minute deadlines or issues arising, create a routine by leaving on time every day. I used pilates as my reasoning to leave the office and to hold myself accountable. If I cancelled or didn’t show up I would get a fine - so I had to leave. Exercising after work also helped me get some of the tension I had built up over the day and the endorphins were a nice little hit before going home.
Even if I had days where I didn’t have pilates or wanted to rest, I continued to maintain my consistent leaving time so bad habits didn’t creep in.
Regularly stand up
Standing up and going for a quick walk is great way reset your brain and step away from the impending doom of your inbox.
But how can you get some extra steps in?
Do water bottle rounds with your friends and walk to the kitchen together, instead of calling or emailing someone internal actually walk to their desk and chat (this was great when they’re on a different level and builds stronger working relationships), wait to get your coffee later in the morning and go for a walk with friends to the corner to get it, make yourself a cup of tea or take the long way to get to the bathrooms.
Utilise your breaks effectively
I’m one of those people who food prep every Sunday, and bring a packed lunch every day to work. This is great for the financial and health aspects, but people who have to buy their lunch always get a consistent excuse to leave the office and normally will then linger to get back and just hang at the cafe.
I made the call that when my team members left to buy their food, I would go for a walk around the block. This is flexible with what time permits - 10 to 20 mins was the norm. It’s the perfect way to clear your thoughts and get the blood moving around your body again.
Listen to something that makes you feel good
Music has a profound impact on our mood, you can listen to it on your lunchtime walk or even at your desk. Make specific playlists for work, like a chill music one, sassy RnB or your old teenage favourites (because our brains love nostalgia). You can also listen to podcasts to learn something new.
Support your body
Looking after your well-being is the ultimate foundation of self-care! Make yourself a healthy balanced lunch of protein, good fats and complex carbs, which will help your brain power and energy to get through the entire day. If you are really feeling like your energy levels are struggling, see a Naturopath. They can give you herbal supps to help support your body through stress and assist with energy. One example is Chaga, which helps to increase your body’s resilience and capacity to process and respond to stressors. Finally, try some subtle desk stretches so your back, neck and shoulders don’t hate you.
Zen your habitat
Add some calming aspects to your desk; add a plant (it cleans the air for you), add a Himalayan Salt Lamp (improves air quality, can boost your mood, and help you to relax), or even an essential oil diffuser to either pep you up, or chill you out (think citrus or lavender).
Reduce unnecessary stress
Yes our jobs can be stressful, but sometimes it can be self-inflicted.
Do you keep on forgetting things which causes your day to spiral? Write down a to-do list when you first arrive, or better yet, journal during your morning routine at home so you can be clear on what you need to do for the day. I like to have my list sitting on my desk to help me prioritise throughout the day.
Create a healthy relationship with emails
Manage your inbox: I like to save every work related email into folders (I have them based on internal departments and external company names). Yes I’m a bit OCD, but my inbox is clear and I have everything recorded on file in case there are any mix-ups or confusion from different people.
Connect with others
Strong interpersonal relationships are critical to health and longevity. Take five minutes in the morning to say ‘hi’ to your co-workers. Take 10 minutes to grab coffee with whoever you can drag out in the morning. Make an effort to make an appearance at a happy hour or a birthday occasion. You can keep your personal and professional life separate but it does help to have some allies.
Practice emotional boundaries
There’s always someone that constantly complains about other people, about their workload or even the air conditioning. Or there’s that stressed individual that loves to self-project their own insecurities on to others.
Don’t hang out with the Debby Downers. With these people you need to create boundaries. Their negative energy can affect you and your mood, so be careful that you’re not taking on other people’s problems.