self-care Archives - MINES and Associates

10 Unique Self-Care Strategies You Can Do at the Workplace

Nic Mckane — Wed, 24 Jul 2024 09:00:54 +0000

Happy National Self-Care Day! Today is all about recognizing the importance of taking care of ourselves. While self-care often brings to mind images of cozy nights at home or relaxing weekend getaways, it’s equally important to practice self-care during the hours we spend at work. After all, most of us spend a significant portion of our lives at the office – and finding ways to nurture our well-being in this setting can make a big difference in our overall health and happiness.

In this article, we’ll explore 10 unique self-care strategies you can easily incorporate into your workday.

Why is self-care important?

Too often, self-care is misunderstood as a luxury or “extra” in life – but this couldn’t be further from the truth. Self-care is simply about making sure your basic physical and emotional/mental needs are met. Without practicing regular self-care, you’re more likely to become overwhelmed with stress, which can then lead to very real health consequences like a weakened immune system, high blood pressure, and a higher risk for a wide range of physical and mental health problems.

For example, get restful sleep. Many of us don’t think of sleeping 8 hours a night as “self-care,” but it’s one of the most important things you can do for your overall well-being. And when you don’t practice this type of self-care, your health can worsen dramatically. People who are sleep-deprived are more likely to have anxiety and depression, high blood sugar levels, and more.

At work, self-care is important for feeling both productive and fulfilled. When you practice effective self-care techniques at work, you feel happier – plus, you prevent burnout, which is on the rise in every field.

10 self-care strategies for the office

As your employee resource program (ERP), we’re here to help you practice self-care even when you’re at work. Here are 10 unique self-care strategies you can use in the office, including both at your desk and on breaks.

Take lunches outside

Spending time in nature, especially on sunny days, has been shown to give a boost to your mood and your overall mental health. When the weather permits, take your lunch breaks outside and bask in the sunshine – just make sure you use sunscreen! If you have a park near your office, that’s even better.

Get a standing or walking desk

Many office jobs are sedentary, and living a sedentary lifestyle leads to negative health consequences. Stay moving by getting a standing desk and/or walking pad. This can help you keep your body moving and may even boost your productivity levels as well.

Connect with your colleagues

Having a strong social support system is one of the best things you can do for your overall health. If you feel safe doing so, spend some time socializing with your coworkers. It may interrupt productive time in the moment, but in the long run, it can prevent burnout and help you feel more supported at work.

Declutter your desk

A cluttered workspace has been linked with higher levels of stress and decreased productivity. Take some time to declutter your workspace. While you’re at it, consider decorating it in a way that makes you feel calm and happy. For example, you might add some plants, words that inspire you, or photos of loved ones.

Think about ergonomics

Sitting at a desk all day can cause problems with posture, especially when your desk setup is uncomfortable. Consider investing in an ergonomic workstation that helps maintain your physical health and prevent musculoskeletal problems. Some workplaces will even help cover the cost of ergonomic office equipment – you can talk to your supervisor or HR department for more information.l

Take a few mindful breaths

Mindfulness is an ancient practice that helps you be more present in your everyday life. It’s been shown to reduce stress as well as symptoms of depression, anxiety, and other mental health disorders. The best part is that you can practice mindfulness anytime, anywhere – you don’t need to sit on a meditation cushion for long periods of time.

Remind yourself to take just a few mindful breaths in and out periodically throughout the day. Inhale and exhale slowly, noticing how the air feels moving in and out of your nostrils. You might find it makes a bigger difference than expected.

Set personal goals

Goal-setting is an important part of maintaining your mental health and preventing burnout. On top of the goals that you’ve set with your supervisor, consider setting personal goals as well. What are your most important values in life, and how can you change the way you work so that you live more in alignment with them?

For example, perhaps one of your core values is kindness – can you work towards doing more random acts of kindness for your colleagues? Living in alignment with your values can help you feel more fulfilled at work, which leads to improved mental health.

Stay hydrated

Even though most of us are aware of the importance of hydration, reports show that 3 in 4 Americans are chronically dehydrated. Dehydration can lead to physical health effects as well as cognitive effects like lack of focus, fatigue, brain fog, and burnout. Make sure you’re staying sufficiently hydrated at work. It can help to have a large water bottle on your desk – if that doesn’t work, set a timer to remind you to get a glass of water every hour.

Put on some music

Research shows that listening to music can have positive mental health effects, and can even release neurotransmitters that reduce stress. Consider putting on some music while you work, even if you need to use headphones. Different types of music can evoke different emotional responses, so choose wisely – consider whether you want to feel relaxed, energized, or focused. Music can be an effective and free self-care technique when used in the right way.

Have boundaries

Lastly, protect your internal peace by setting strong boundaries at work. Different boundaries work for different people, but it’s important to notice what makes you feel overwhelmed and burnt out, and implement boundaries that protect you from those things. For example, maybe you consistently get asked to complete tasks that are outside of your job description, or you get calls and emails long after the work day is done.

Set clear boundaries and communicate them to your supervisor and colleagues. This can go a long way toward helping you prevent burnout and improving overall mental health.

Connect with your EAP

As your Employee Assistance Program (EAP) provider, we’re here to support you in finding practical ways to prioritize your well-being, even amidst the demands of the workplace. We offer 24/7 free and confidential counseling for all of our members. Taking advantage of this service can be a great way to practice self-care both at work and at home.

Connect with us today!

To Your Wellbeing,

The MINES Team

The post 10 Unique Self-Care Strategies You Can Do at the Workplace appeared first on MINES and Associates.

Work-Life Balance – 7 Simple Ways to Weave Self-Care into Your Work Day

Nic Mckane — Mon, 24 Jul 2023 18:21:13 +0000

Self-care is a hot topic of conversation right now in the world of workplace mental health. But often, we misunderstand what self-care really is. This misunderstanding can prevent us from practicing self-care as easily as we could. Work-life balance is a modern term discussed at many organization today.

Try to reframe the way you think about self-care. Self-care doesn’t have to be about extravagant luxuries like taking the whole day off or pampering yourself at a spa. You can absolutely do those things if they make you feel good, but try to think of self-care as something that’s more basic.

Self-care is simply about giving yourself the things you need to be well – physically, emotionally, socially, and spiritually. What looks like self-care for one person will be very different from what it looks like for another. That’s because self-care is about you – as a unique individual. Every individual has their own work-life balance calibrations so be sure to spend time thinking about what your personal settings may be.

Although we do have some research to guide us about what helps human beings, in general, be happy and well, it’s also important to take into account your unique personality and needs.

Here are 7 easy, evidence-based ways to weave self-care into your workday – but this list doesn’t have to be a strict guide. Make it your own!

Just sit

Many of us work in environments where it’s go, go, go. One important way to take care of yourself at work is to remember to take breaks just to be. Big breaks like vacations are important, but you don’t need to wait for a vacation to take a break.

Take moments throughout your day to simply sit with yourself. Even the busiest executives can sneak a few seconds out of their day, and doing so could make the difference between wellness and burnout.

You can set an alarm to remind yourself to disconnect. When the bell goes off, connect with yourself. Stop whatever you’re doing, and take one to three mindful breaths. While you’re taking these breaths, try to focus only on your breathing. In these moments, there is nothing else to worry about – simply notice your breath going in and out.

This is a simple mindfulness practice that can be very powerful in helping you to reclaim some of your time and energy at work. This will most likely lead to an improved work-life balance in your day-to-day.

Take a lap

You’ve probably heard this already, but physical movement is one of the best things we can do for our physical and mental health. Sometimes, a lap around the block might be what you need to refresh your mind and feel ready to tackle the day.

Although aerobic exercise is what’s most commonly linked to better health in the research, even a short walk can boost your mood. This leads to improved work-life balance.

Whenever you get the chance, get away from your workspace – whether that’s a shared office or your bedroom – to take a walk outside. Bonus points if you can get yourself into nature; spending time in green spaces has also been found to improve mental health.

Remember your victories

Self-care is about taking care of and nurturing yourself the way you would a loved one. Imagine a loved one who had a small accomplishment at work – how would you react? If you’re like most people, you’d probably congratulate them. You’d express how proud you are of them, and how much they deserve their success.

In the same way, remember your own victories – both at work and beyond. What have you accomplished this week? What have you done well? Even if you feel like you’ve had the worst week of your life, try to give yourself some credit and grace. Talk to yourself as you would a dear friend. Give yourself gentle encouragement. A little encouragement will go a long way for a healthy work-life balance.

For example, tell yourself: “I was really exhausted this week because my son was sick and I had to work late to meet deadlines. But I didn’t fall apart, and I didn’t snap at anyone. I did a great job balancing everything even when it felt impossible.”

Beautify your space

A cluttered desk can be a sign of genius and creativity, according to some research – but it can also be distracting and cause unnecessary stress. If you’ve found yourself with a messy workspace, and you don’t find that it helps you work more effectively, then prioritize organizing your space. This can be a wonderful gift to yourself and a great way to practice self-care.

Even if you don’t mind clutter, you can create a workspace that makes you feel calm and happy. For example, maybe you can pick some wildflowers to put in a vase by the windowsill. Maybe certain music puts you in a calm mood. Turning your workspace into a place you enjoy being is a powerful way to reduce stress and take care of your physical and mental health. A clean workplace leads to a healthier work-life balance.

Assess yourself

One important aspect of self-care is being aware of what you need when you need it. But so often, we become so busy that we forget to check in with ourselves.

Make sure you’re doing self-assessments on a regular basis. This doesn’t have to be anything formal – just reflect on how you’re feeling. How tired are you, on a scale of 1 to 10? How happy or fulfilled are you?

Ask yourself these questions. Notice the signs that you’re in need of some extra care, and slow down when your body is telling you you need to.

Take the pressure off

If we’re not careful, “self-care” can become just another task on our list – a chore. Workplace self-care is a hot topic of conversation, and managers everywhere may feel pressured to ensure that their employees are taking care of themselves. Workers might feel a constant pressure to practice self-care, on top of everything else they need to do.

Don’t “should” yourself when it comes to self-care. In other words, self-care is something that can be easily woven into your day. It can become a positive routine. You may need to prioritize and carve out time for it at first, but don’t beat yourself up for not being able to set aside as much time for self-care as you’d like.

Try to think of self-care as something that you want to do rather than “should” do. Self-care isn’t a chore. It’s a necessity to have healthy work-life balance.

Use your free mental health services

Do you know what mental health services your employer offers? Many of us have access to free services that we don’t even know about.

For example, if your employer is a MINES & Associates client, you can access free and confidential counseling with licensed professionals 24/7 from the comfort of your own home. You might have other services like insurance that covers a therapist in your region, or access to a wellness app.

Dig into what you have available to you, and take full advantage of all mental health resources. Mental health treatment and counseling aren’t just for when you’re facing a crisis – it is a powerful tool to prevent mental health problems from coming up in the first place while provided an improved work-life balance.

If you’re a MINES & Associates client, then you can learn more about your Employee Assistance Program here.

Happy International Self-Care Day!

To Your Wellbeing,

The MINES Team

The post Work-Life Balance – 7 Simple Ways to Weave Self-Care into Your Work Day appeared first on MINES and Associates.

Mental Health Awareness: As Told by a New Dad, who is Mentally Unaware

Nic Mckane — Mon, 08 May 2017 15:05:44 +0000

I was told the birth of my daughter would have significant effects on my sleep schedule, social schedule, and life in general. One can never truly understand what that means until one is in that situation. Needless to say, our newborn baby, while we love her dearly, has caused my wife and I to change some things in our lives, if only temporarily. One of those things that have changed is our sleep (or lack of) schedule. I’ve always thought I was quite efficient at functioning with little to no sleep. Having certain sets of life circumstances… think long nights in Vegas, middle of the night hiking trips, and overnight flights across the globe… I always saw myself as someone who can manage without sleep, and still have the ability to be aware of not only my needs but other people’s as well. With this new experience of fatherhood, I’m learning that long nights in Vegas and long nights with a crying baby are two drastically different experiences. Being a new father has also made me realize how unaware I can be of my own mental health. I find myself thinking mostly about my new baby and my wife, and what their needs are, and by the time I realize what I’m needing, it’s too late and I’m in a crabby mood.

Thinking more about this made me realize how easy it is for us to lose track of what we’re needing, as well as other people’s mental health needs. As a therapist, I like to think that I am usually good at being aware of others’ needs, understanding what kind of support they are seeking, and encouraging them to pay attention to their mental health. However, when a big, life-changing event happens, or when we get wrapped up in our day to day lives, it’s easy to lose focus of what we may be lacking emotionally, and what we need to “fill up our tank”.

Because of how easy it has become for me to lose awareness, particularly on days after a very long sleepless night, I’ve started a new habit. Every day on my way home from work, after I exit on to a certain street, I use that time to check in with myself and ask myself how things are going. That exit is my signal to make myself aware of anything I may be needing. As I work to cement this new habit into a daily ritual, I will also start to look at what strategies I can employ and how I can adjust my perspective so I won’t be burnt out or be frustrated at my darling daughter.

What is your “exit” on the way home from work? What is needed to keep your “tank” full? I encourage you to take a moment and make yourself aware of what you may be needing and how you’re doing. It doesn’t take much time and it sure beats waiting until you’re emotionally exhausted to realize you’re struggling. Once you find your “exit” and know what you need to do so you don’t get burnt out, take the necessary time to find what strategies you can employ and how you can make this a new habit.

Here are some identifiable warning signs that you be close to burning out to watch for along with some self-care tips.

Warning Signs

Increased illness
Loss of appetite
Your mind feels fuzzy
You feel stressed all the time, along with increased anxiety
Loss of enjoyment or pleasure for working, successful completion of projects, or even being with friends and family.
You are crabby, grouchy, or just not in a good mood
You forget appointments, due dates, and possibly even social events.
You have chronic fatigue

Self-Care Tips

Just say “No”- It is ok to decline a new project if you are feeling overwhelmed.
Take time to relax. If you need assistance with this try guided meditation, massage, or even yoga.
Make sure you take the time to fulfill all 8 areas of your wellbeing on a regular basis to help you overcome burnout and eliminate some stressors.
- Physical- sleep, eat, exercise enough.
- Spiritual- keep an eye on what you value and what your purpose is and make sure you do that activity often.
- Intellectual- Find an activity that is interesting to do- something to stretch your imagination, creativity, and make you use your brain in a different way than you do every day.
- Financial- Try using a financial calculator or meet with a financial advisor to discuss your personal situation. Talking about your finances and knowing what you need to accomplish to be financially stable is a good starting point to feeling less stressed, overwhelmed, and burnt out.
- Social- Even if you don’t feel like you have time, make time to be with friends and family so they can support you in your goals, or babysit your child so you can be with your partner alone.
- Emotional- Stay positive. Find something positive each day to focus on- your daughter is healthy, you have a job etc. If you struggle with this, look up how to reframe negative thoughts into positive ones.
- Environmental- Your environment includes your social, natural outdoor, and built environment. Take time look at your surroundings and maybe check out that store or museum you always drive by because you are too busy.
- Occupational- Take 5 minutes of your day to talk to a co-worker to learn from them, connect with them, and see how you can support each other at work.

We all have these areas that we need to fulfill in order to be successful, less stressed, and energized to face the next day and adventure. I hope with these tips and reminders, you can quickly recognize when and how to fill your “tank” and be able to handle late nights and responsibilities that we all have. And don’t forget to find that “exit” so you are reminded to take the time to do these things and be mentally aware.

As always if you need help with any of this or just need to talk, please use the resources that are available to you. If you have an Employee Assistance Program at work don’t hesitate to call them. If MINES is your EAP give us a call anytime. It’s free, confidential, and available 24 hours a day. You can reach us at 1-800-873-7138.

To Your Wellbeing,

James D. Redigan, LPC

The MINES Team

The post Mental Health Awareness: As Told by a New Dad, who is Mentally Unaware appeared first on MINES and Associates.