If the COVID-19 pandemic taught us anything, it was the importance of self care. Pre-pandemic, soldiering on through illness or challenge was seen as a badge of honor, and taking time out for yourself was viewed as a weakness. But through the pandemic, we learned that keeping your germs to yourself is kindness, and looking after yourself is essential to both physical and mental wellbeing. As we move forward in a post-pandemic world, how can we create a long-lasting culture of self-care?
Self care at work
Until recently, self-care was seen as something to be done only on personal time. Grinding away at work was the only acceptable option. But as more and more offices have moved to remote or hybrid scheduling, the lines between work and home have become blurred. Yet many people are working harder than ever, which can lead to burnout. Building self-care practices into the daily office routine can help keep everyone happier and healthier.
- Physical exercise. From “walking meetings” to onsite yoga classes, simply moving around throughout the day is an easy way to promote self-care.
- Brain breaks. Shutting down the computer at lunchtime, stepping out for some sunshine with coworkers, or simply focusing on something else for a few minutes helps the mind reset.
- Wellness check-ins. Managers can help to promote self-care at work by checking in on employees’ wellbeing each week. If your management is not supportive, create your own weekly wellness check-ins. Pick a day and time that you are normally at work, and take a few minutes to log how you’re feeling both mentally and physically. Then list a couple of easy steps you could take to further enhance your wellbeing.
- Saying no. Many people are afraid to say no to anything they are offered at work. You might worry about missing out on a promotion or losing a plum project if you don’t also take on the grunt work. But finding balance is an essential component of self-care. Don’t be afraid to say no to the things that would overload you.
Self care at home
For maximum benefits, you’ll need to weave self-care tips into your everyday life, including at home. You can participate in classic self-care activities like taking a bubble bath or sitting down with a book and a cup of tea. But anything that helps you relax and rejuvenate also counts as self-care:
- Play backyard baseball
- Dance around your living room
- Call a friend or loved one
- Watch your favorite TV show
- Take a nap
It doesn’t matter exactly what you do, as long as it’s something that makes you genuinely happy. In addition, be sure to practice setting boundaries. Taking on all the grunt work at home is just as damaging to your wellbeing as taking it all on at work. Learn to delegate household duties, to say no when you need to, and to protect your personal time and space.
Self care in your personal life
Self-care should also extend to all aspects of your life. Humans are social creatures, and we need regular interactions with others. But that doesn’t mean allowing yourself to be taken advantage of. Promoting self-care in your personal life includes:
- Learning to say no. You can’t do everything. When you’re starting to feel overwhelmed, it’s OK not to bake your neighbor’s wedding cake, organize a food drive, or even go out on a date night. Learn to say no when you need to.
- Learning to say yes. On the flip side, sometimes the random opportunities that present themselves are just what we need to help us thrive mentally and physically. Look at things you don’t know about yet as a chance to learn something new. Say yes to an activity you’re unfamiliar with. And say yes to things you love even though they’ll take time away from the things you “should” be doing.
- Unplugging. In an always-on, social media-dominated world, FOMO (fear of missing out) can become a driving force. Squash these feelings by unplugging on a regular basis. Shut down all the tech, turn your notifications off, and spend quality time with your kids, your partner, your family and friends, and most importantly, yourself.
- Setting boundaries. We all have that one friend who calls at all hours of the night or that stressful relative who insists on talking politics over the holidays. Learn how to set boundaries with those who make self-care difficult. Gently explain that you turn your phone off at 10 pm or that you won’t discuss fraught topics over your turkey dinner. And then stick to those decisions. It might take a little time, but people who care about you will learn to respect your wishes.
Promoting self care
Of course, if we want to develop a culture of self-care, it’s not enough just to practice it ourselves. We also need to share and encourage others. Things you can do to help promote self-care include:
- Encouragement. People tend to instinctively know what they need, and they’ll often talk about it with others. During these conversations, don’t just nod and smile. Actively encourage the other person to do whatever it is they think will boost their mood.
- Leading by example. Go public with your journey toward self-care. Make a point of shutting down your computer when you take a break. Tell coworkers and managers that you won’t be available during your vacation. Explain that you’re taking some time for yourself when your volunteer group asks why you aren’t spearheading the latest initiative.
- Advocacy. Do you work somewhere that isn’t yet promoting a culture of self-care? Become an advocate for a healthier workplace. Arm yourself with statistics regarding workplace productivity and burnout, and then approach your boss. Ask for things that are reasonable, such as a short afternoon break for everyone, or weekly “focus blocks,” in which no one can be booked for meetings, and explain how these small changes will help the company’s bottom line.
We can foster a culture of balance. Burnout is real and can lead to mental health issues. Rather than go back to pushing ourselves no matter what, let’s all work together to create a long-lasting culture of self-care that promotes health and wellness.