here’s how to practice self care in the workplace
Work is a place that can feel overwhelming and stressful, especially when you’re not fond of your job, or if the workplace culture is toxic.
If you don’t have a good relationship with your career or job right now, it feels awful to live most of your week in agony while worsening your mental health.
It sucks to be in a bad mood as soon as you wake up because you know you have to go to a job you’re not excited about.
You shouldn’t have to live in constant dread about clocking in to work or the eight hours you’ll have to spend on the job. Let go of some of the anxiety and apathy that may arise at the start of your shift by taking advantage of small methods of self care during the day.
Incorporating self care in the workplace is beneficial because it helps you improve your mental and physical state, while allowing for a more positive wellbeing at work overall.
Here are some ways you can practice self care in the workplace:
actually take breaks at work
Too often, I’ve eaten at my desk at jobs, or said I’m good when asked if I need a break. I wanted to look like the other hardworking employees who were always working hard at their desk.
I didn’t want to look like a slacker or lazy. But breaks and a little bit of personal time is important during the work day.
Not taking time to be by yourself for a few minutes, reset your eyes and stretch can be detrimental to your mental and physical health. It can leave you feeling burnt out and more stressed.
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Take care of yourself by giving your mind and body a little self care that it deserves when you’re working as hard as you are.
Going off taking breaks, take a good walk when you need to. I love a good walk, whether it’s taking a lap around the office, stepping outside for a couple minutes or simply taking the long way back to my desk after a meeting.
It’s good to show your body some care, especially if you’ve been sitting or standing in the same place all day.
create your own reward system for doing good work
Praise can really make or break a job and my relationship with my boss. It feels good to know when you’re doing a great job at work, and it gives you a little boost of energy.
If you’re doing decent work constantly and don’t feel like that’s being recognized, that lack of acknowledgement can mess with your head and motivation. In my head, why am I doing all this good work if it’s not being appreciated?
additional content: the struggle of self worth when feeling undervalued at work
If your manager or higher ups aren’t rewarding you through a promotion, raise or simple praise, create your own reward system.
For example, this week if I go into the office for the full week on time, leave at an appropriate time and feel like I’ve gotten all the work done I need to, I’m going to reward myself by making espresso martinis and ordering takeout on Friday night.
That’s a personal reward for myself because I know I just started my period, feel sluggish and lazy and want nothing more than to call out on this rainy week.
Other rewards could look like planning a few days of PTO after completing a hard project, buying some new desk supplies after making it through a rough week or going out for happy hour when you feel you’ve done a great job.
Rewarding and giving yourself praise is just as important as receiving it from others.
prep a comfort meal or drink to enjoy during the day
Maybe it’s the foodie in me, but having a special meal to look forward to can really change my mindset when it comes to making it through the work day.
Prepping a comfort meal can look like bringing in your favorite lunch, packing yummy snacks or going out and getting something tasty.
I can be pretty lazy when it comes to packing my own lunch, so it’s nice to have options for going out during my lunch break and picking up something I know I’ll enjoy.
Beyond a good meal, I love having a yummy drink, such as coffee or matcha. It wakes me up and puts me in a good mood to actually have the motivationto complete my work.
Whether it’s from a local coffee shop or a fancy machine in the break room, it’s nice to have a pick me up in the morning or afternoon when you feel yourself slipping into exhaustion and low motivation.
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self love daily planner
beyond being a daily organizer and self care planner, our journal is a guided self love experience aimed at promoting wellness and personal growth.
make a good playlist to listen to at work
If you have a job that lets you listen to music, invest in a good playlist. Choose a variety of songs that can lift your mood, while allowing you to concentrate and focus on your tasks.
If you don’t have that luxury, sometimes all you need is one or two songs to change your mood.
It’s nice to unplug and listen to a few uplifting songs during a 5-10 minute break, or during your lunch time.
Music is the gateway to your soul, so it’s a perfect way to practice self care.
Check out our official self love playlist for some ideas: 28 best songs to boost confidence
find coworkers you can socialize with
Finding coworkers I like and trust at a company is so important to me. It’s such a gamechanger to be able to connect with people who understand me and who I fully trust to talk shit with.
Imagine you’re having the worst day at work, your manager is giving you negative feedback and everything is going wrong.
But you have someone to lean on and complain to, or simply someone to go out on a lunch break with to forget about the sucky day. It makes things a little better.
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I would advise caution, though, because there are some bad actors at work who make you think they’re your friend but who gossip and tell others all your business. I’ve seen it happen, and it’s sad how people can abuse others’ trust.
If you find coworkers that you think you can trust, slowly develop a relationship with them, and make sure they have your best interest at heart.
make your work space your own
If you have a personal desk or any space of your own in your office, or even an office setup at home, make it your own.
Add family or friend photos. Decorate it with desk accessories and a theme you like. Make it similar to a little home or somewhere you feel comfortable in. I like to have stress balls and little fidgets around for if I’m feeling anxious or stressed.
Maybe it’s certain self care products you can keep in your desk if you’re able to use them during a couple minutes of free time. Or maybe it’s a couple of handwritten notes/cards you can look back at when you are doubting yourself and need to hear some sweet words.
It could even be a journal to write in when you're overwhelmed and upset (no one has to know it’s not a work notebook!)
additional content: how to promote mental health and wellness in the workplace
plan some PTO
We all need a break completely away from work! When you can, put some time off on the calendar. You need a reset, whether it’s a planned vacation or a day or two of a staycation.
I love being excited about a trip at work because it really does change my mental health and how I feel at work. Suddenly, I don’t mind my job as much, and I’m just counting down and daydreaming about what I’m going to do and wear on vacation.
And I also love a staycation. I love taking off a couple days at work just to have some me time at home, or take advantage of the opportunity to do some solo dates in the middle of the week.
It feels so good to stay up late knowing you don’t have to go to work the next day like you normally would.
So this is your sign to do some self care during your time off, and remember that planning PTO is self care in itself!
