Whether your job is purely a source of income or you’re finding fulfillment in your dream job, you absolutely must have boundaries with it. Regardless of whether you work in a physical office, from home, or a mix of both, it’s essential to look after yourself while you’re working. We spend far too much time working to not be looking after our mental and emotional wellness while we work. Not to mention, the time we spend at work is a long time to go without acknowledging we’re human. Or to not feel like we’re human. So, let’s be sure that we are practicing self-care while we’re on the job.
Because not only is it harder to do quality work when we’re not feeling ourselves, but we also don’t want to burn out. Nor do we want the stresses of our work day to spill over into other areas of our lives. And sometimes, self-care can’t wait for us to clock out for the day. Honestly, even on our best days at work, we should be looking out for ourselves on the job. Our overall wellness, and even our job performance, will thank us for making sure that we’re okay.
1 — Add Something Joyful to Your Work Day
Work should not have to feel like a complete joyless doozy, regardless of your feelings toward your job. Nor should you feel like you’re being stripped of your personality and all the little things that bring you pleasure during the work day. So let’s consciously make an effort to implement little things into our work day that make us happy. Even if it’s in the smallest of ways that help uplift us and give us something to smile about. After all, it’s the little things that allow us to romanticize even the most mundane of moments.
Perhaps, if you don’t have to wear a uniform, dress yourself nicer than the dress code requires, and showcase your personal style. Or you could have some of your own office supplies in your bag, that are much prettier than what the company provides. You may also opt to treat yourself to a delightful latte or matcha tea to sip on at work. Whatever little (work-appropriate) thing makes you happy and brightens your work day, implement it into your work day. Surely, it may not make you feel like you’re on the beach or touring Europe. But it’ll certainly make your day a little bit brighter.
2 — Tidy Up Your Workspace
As someone who tends to get a bit anxious around mess and clutter, tidying up my workspace is an absolute must. Especially in a shared workspace. One of the very first steps in my work routine is to straighten up any loose bits that may be floating around my workspace and neaten everything up. That way, I feel an instant sense of accomplishment from tidying up. And I don’t have to look at visual clutter for all those hours. Not only does it give me a slight sense of control, no matter how chaotic the day may be, but it also gives me a better sense of professionalism.
If you work in a shared or public space, I also strongly recommend disinfecting your workspace as a part of the tidy-up process. Just to help rid your workspace of any germs that may have been left by the last person. Even if it’s not peak season for germs, your skin will thank you for not putting a dirty work phone to your ear. It’s the smallest bit of self-care you can do on the job to keep yourself happy and healthy.
3 — Take Full Advantage Of Your Breaks
My lovely, take your breaks, and take full advantage of the entire allotted duration of them. Give yourself time to decompress from the work day thus far and relax. And don’t come back from your breaks a second earlier than you have to. Take the time to enjoy your lunch. Listen to a podcast. Play some games on your phone. Spend some time outside and get some fresh air. Do whatever you’d like during your break, as long as it’s not work-related.
You’re a human being, my lovely, not a machine. You deserve to have a moment to yourself to break up the grind of the day. You need time to focus inward and give your mind, body, and soul some love and care. Heck, even machines sometimes need a moment to rest and reset to function at their very best. So you most certainly need to give yourself a moment to do the same, you lovely human. No one was designed to be on the grind 24/7. You can hustle again after you take a moment to rest.
4 — Don’t Neglect to Eat and Hydrate
It goes without saying that your body is going to need some nourishment and hydration while you’re at work. You’re at work for quite a few hours, so you’re going to need to keep your water bottle with you to stay hydrated. Always eat some breakfast before you head in for work. And never neglect to bring something for lunch, even if it’s small and light. It’s also never a bad idea to keep a few snacks in your bag, in case you start to feel a little bit hungry between breakfast and lunch. The last thing you want is to be hangry in the midst of a chaotic day.
I strongly suggest planning your lunches for work and all other meals for the entire week. That way, you don’t have to think too hard about what you’ll be having for lunch at work. You can just prepare your already-planned lunch the night before. Or you can even meal prep for your entire week’s worth of lunches! Then, all you’ll have to do is bring it with you in the morning and enjoy it when lunchtime comes.
5 — Have STRONG Boundaries With Work
Always remember, my lovely, you are worthy of respect, no matter what your job title is. Your time and energy are precious, and you should never wear yourself thin for anyone or anything. Even if you’re working your dream job, you absolutely must create a work-life balance. Your social life, family life, hobbies, and personal time deserve just as much, if not more, priority than your job. Your job should never have you feeling awful about yourself. You shouldn’t feel as though your job has consumed your life, and you’re so burnt out that you’re no longer able to enjoy anything.
As someone who has experienced burnout, I am extremely passionate about setting boundaries with work. Having strong boundaries with work is a non-negotiable aspect of self-care on the job for me. Honestly, it needs to be for absolutely every working human being. We have to protect our mental and emotional well-being in our work life. We have to protect our time and energy and not push ourselves beyond our limits.
Never allow anyone to talk down to you or treat you with disrespect at work. Stop taking on extra shifts when you don’t genuinely want to. Clock out for the day when your shift ends, and go home and take a rest. Be unavailable when you’re off the clock or on break. Be firm, clear, and respectful about your boundaries. And don’t let anyone cross them, including yourself.
6 — Have Quick Grounding Techniques In Place
Unfortunately, it’s almost inevitable that we’re going to have bad moments at work, at some point. We may find ourselves getting overwhelmed on particularly busy or chaotic days. Some people will try their hardest to cross our boundaries, whether intentionally or unintentionally. In some cases, unhappy people may try to take a dig at us, knowing we still have to kindly acknowledge them. Other times, we just might feel as if we have little control while we’re at work, and we might become overstimulated. Which is particularly rough when you’re autistic or otherwise neurodivergent.
Whatever the case, having some go-to grounding techniques that you can do relatively quickly is a big part of self-care on the job. For some, this may simply mean taking some deep breaths. For others, this may also mean going through the 5-4-3-2-1 method to ground themselves in the moment. Some may benefit from playing with fidget toys or allowing themselves to move their body. Affirmations and speaking kindly to ourselves, and reminding ourselves that we’ll be okay, can also help us get through a rough moment.
7 – Ask For Help and Support
Whether you’re unsure of how to handle a certain situation at work or you’re feeling a bit overwhelmed, you should never hesitate to ask for some help and support at work. We can’t expect to always have all of the answers on our own. Nor can we be expected to just excel at what we have yet to be shown on the job. And of course, one person can’t be expected to tackle a mountain of work on their own. So let’s not be afraid to ask for help when we feel unsure, need some pointers, or need some support. Not only does it help to take the load off ourselves, but the collaboration also builds more efficiency for the workplace.
On that note, remember to also be polite when you ask for support at work. Be specific about what it is that need some assistance with or what you need some pointers on. And be sure to return the favor for your teammates when you’re able to support them. Everyone needs support on the job once in a while. And a true team is always looking out for each other.
8 — Take Care of Your Overall Wellness
While a lot of the work we put into taking care of our wellness happens off the clock, it most certainly has an effect on how we feel at work. When we’re not sleeping well, we may find ourselves feeling sluggish, more irritable, and quicker to become overwhelmed. When we’re dehydrated and we’re not eating right, we’ll often feel out of it physically and mentally. Those of us with a monthly cycle may notice changes in our energy levels on the job throughout the month, and we may need to adjust our expectations of ourselves. And when we’re feeling unwell and know we need to rest, heading in for work may not even be in our best interest.
That said, we should be making sure that we get an adequate amount of quality sleep every night. Along with ensuring that we’re staying hydrated and well-nourished. Let’s stretch and move our bodies to help relieve feelings of stress and to keep our bodies strong and healthy. And don’t neglect to also take care of your mental and emotional health, my lovely. It’s just as important as your physical health. Be gentle with yourself when you’re at a phase in your cycle that tends to have you feeling a bit less motivated.
And don’t forget about the bits of self-care that you can do on the job. Drink your water. Eat your nutritious lunch. Practice good hand hygiene, and keep your workspace clean. And please, stay home and rest when you’re ill. The last thing you need when your body is trying to heal is added work stress. And you don’t want to pass on any illnesses to others.
Conclusion
Remember, my lovely, your well-being is of the utmost importance. You deserve to take good care of your mind, body, and soul at all times, including while you’re at work. Let’s allow ourselves to experience joy during our work day, even if it’s in the smallest of ways. Take full advantage of your breaks, and allow yourself to fully enjoy them. And don’t forget that you do your best work when you’re well taken care of. You shouldn’t be trying to push through without taking a moment to fill your cup during the work day. And in no way is self-care at work slacking. It is a productive way to prevent yourself from burning out.
What are some of your favorite ways to take care of yourself while you’re working? What are some of the little things that you like to do to add some joy into your work day? How do you maintain your work-life balance, and ensure work doesn’t take over your life? I’d love to hear from you. And you never know who your comments might help.
Such great reminders that small actions can make a big difference during the day.
Thank you, Angelia! Sometimes it really is the smallest of actions that make the biggest difference for us during the day. We all deserve to have the best day that we can, and it’s the little things that count.
I love it. Great tips that we should all follow to be well at work. I personally do all this and I can tell you, it make things easier on me.
I am glad that doing these things has been making things easier at work for you, Domii. We should all be doing what we can to maintain our well-being and make ourselves happier at work!