Posted by Vargas Consulting and Wellness LLC on October 5, 2023.

Making a plan for your self care at work is essential. We spend a lot of time at work. According to Statistical Data from Clockify, a full time employee in the United States works 1, 892 hours per year. Utilizing self care at work can help you feel more relaxed, focused throughout your day and reduce feelings of career stress and burnout.

Here are some things you can do to improve self care at work.

*If you have an cubicle or office, make it your own. Decorate your office with pictures of family or friends, drawings from your kids, helpful and positive quotes and/or books you enjoy reading. Bring healthy snacks such as nuts, pretzels, granola bars or dried fruits. Keep a jacket handy for the office when it’s cold or a light shirt for when it’s toasty.

*Say “no” to things you don’t have time to do. If you don’t have time or have no interest, politely decline. Feel free to say, “Sorry, I have too much on my plate”.

*If possible, build and maintain relationships with co-workers. Surround yourself with positive co-workers. This can make or break your time at a company. You can bounce ideas off of co-workers and even express your worries about company issues.

*Consider taking your breaks and lunches away from your desk. This allows you to take a step away from stressors outside of your job. You also can take a stroll around your building or in the parking lot. Calling a friend, family member, listening to a book, podcast or a guided walking meditation is a great option while walking alone.

*Practice deep breathing. You can do this by imagining you are smelling a batch of brownies. Then, take a deep breath in, counting to four slowly. Exhale by imagining you are blowing through a straw. Make sure the exhale is longer than the inhale. Use deep breathing when your arrive at work and a few times throughout the day. It’s helpful and it can help you slow down, getting into your wise mind.

*Write a to do list. The evening before you going home, write a list of 3-4 things you need to do the next day. This way, you don’t have to think about all the things you need to do when you are at home. If you forget something, just got it down to a notepad and add it to the list. As you complete items on your to do list, check it off. Don’t throw away this list. Put it somewhere safe. At the end of the month, look at the lists. You will be amazed and proud of yourself for everything you accomplished.

*Reduce your distractions. Consider checking your emails in the morning and two times throughout the day. When you are checking your emails constantly, you are distracted from what you need to do or the items listed on your to do list. Use headphones or ear plugs so you are not distracted by coworkers.

I would love to hear what you think about this blog. Is there certain things you do to practice self care at your job? Visit my page for more tips and information on self care at Vargasconsultingandwellness.com.