If you’re feeling stressed and burnt out at work, you’re not alone. According to a survey by Deloitte, approximately 77% of workers worldwide are affected by burnout at their current job, while more than half experienced burnout from stress and overwork on more than one occasion.
Self-care is essential for maintaining a healthy work-life balance and preventing burnout. Research has also shown that taking time for self-care can lead to increased productivity, job satisfaction, and overall well-being. Explore ten ways to practice self-care at work, from wearing comfortable clothing like nursing scrubs and unisex scrub pants to practicing mindfulness.
1. Set Realistic Boundaries
Setting boundaries is a crucial aspect of self-care in the workplace. Learn to say “no” to unreasonable demands, whether taking on extra work or agreeing to unrealistic deadlines. This helps you manage your workload and prevent burnout.
2. Take Regular Breaks
Sitting at a desk for long periods can lead to physical discomfort and mental fatigue. Scheduling regular breaks throughout the day can help alleviate this. Try using the Pomodoro Technique for time management to ensure you get work done on time while allowing enough time in your schedule for breaks.
During your breaks, move around and stretch your body to improve circulation, reduce muscle tension, and increase energy levels.
3. Wear Comfortable Clothing
Dressing in clothes that make you feel good can positively impact your mood and overall well-being. This means avoiding clothes that are too tight or restrictive and opting for clothing that allows for easy movements and flexibility, such as joggers or women’s and men’s scrubs.
It’s also important to consider temperature control in your workplace. Bring a sweater or jacket you can layer on or off as needed.
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4. Practice Mindfulness
Practicing mindfulness is a powerful self-care tool that can help you feel more relaxed, focused, and centered in your work. Mindfulness is the practice of being present and fully engaged in the current moment without judgment. Numerous studies support the use of mindfulness for self-care in the workplace.
A 2020 clinical trial found that a program combining yoga and mindfulness effectively reduced anxiety and stress in healthcare workers, enabling them to better manage stressful work demands. There are several ways to incorporate mindfulness into your daily work routine:
- Take a few minutes each morning to sit quietly at your desk and focus on your breath.
- Practice deep abdominal breathing exercises throughout the day to help manage stress and anxiety.
- Use a mindfulness app or guided meditation to help focus your mind during breaks.
- Try to be present during meetings and conversations, and avoid multitasking.
5. Prioritize Physical Health
Taking care of your physical health is a vital part of self-care in the workplace. Regular exercise is good for both your physical and mental health; it reduces stress, improves mood, and increases productivity.
Finding time to exercise when you’re busy with work can be challenging, but even a short workout or walk during your lunch break can make a big difference to your work performance, job satisfaction, and overall well-being.
6. Eat a Healthy Diet
Eating a balanced diet can help you to feel better and more energized throughout the day. Planning and packing your meals can help you avoid the temptation of fast food or vending machine snacks. Drinking enough water can help to keep your energy levels up, reduce headaches, and improve concentration.
The average person needs about eight 8 oz. glasses of water daily, depending on their body size, activity level, and environment. If you are not a fan of plain water, try infusing mint, cucumbers, or fresh fruit to encourage you to drink more water throughout your workday.
7. Practice Gratitude
According to research by Harvard Health, practicing gratitude can help people feel more positive emotions, improve their health, cope more effectively with stress and adversity, and build stronger interpersonal relationships.
There are numerous ways you can practice gratitude in the workplace. Write a thank you note to a colleague who helped you with a challenging project. Or keep a journal of everything you are grateful for during your work day, from a fast internet connection to closing a sale.
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8. Build Strong Connections with Others in the Workplace
Building positive relationships with coworkers and colleagues can help to improve your mood and create a more enjoyable work environment. A longitudinal study from the Harvard Study of Adult Development demonstrated that positive interpersonal relationships can protect against mental and physical decline.
To develop strong connections in the workplace, socialize during lunch breaks or after work. This can be as simple as chatting with coworkers during lunch or going out for drinks after work. You can also participate in team-building activities or join employee resource groups to create a sense of belonging at work.
9. Create a Positive Work Environment
Keeping your workspace clean and organized can contribute to a positive work environment. A cluttered and disorganized workspace can lead to feelings of stress and anxiety. By taking the time to tidy up and organize your workspace, you’ll be able to work more efficiently and reduce stress.
You can also personalize your workspace with photos of family and friends, plants, or artwork. Personalizing your workspace can make it feel more like your own and improve your overall well-being.
10. Take Time for Yourself
Setting aside time for hobbies and interests that you enjoy, whether reading, playing an instrument, or participating in a sport, can help you relax and recharge.
You should also make time for leisure activities outside of work, such as spending time with friends and family or going on vacation. These activities can help to reduce stress, improve mood, and increase overall well-being.
Support Your Well-Being in the Workplace
Self-care is essential for maintaining a healthy work-life balance to prevent burnout, improve productivity, and increase job satisfaction. Taking the time to care for yourself can improve your physical and emotional well-being and lead to a happier, more fulfilling life.
Self-care is not a luxury; it’s a necessity. Make it a habit to prioritize self-care in the workplace and experience its positive impact on your life.
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