The thought of self-care usually conjures images of an afterwork pick game at the gym, book club with pastel-colored macaroons or the couch, the remote and a drink.
It’s probably unlikely that many people imagine a cluttered desk, a too-loud co-worker and profoundly average coffee as the environment to preserve their health. But the reality is that most people spend at least eight hours a day at their jobs. And wherever the “self” is, that’s where self-care should happen.
In an office environment, there are numerous possible obstacles to self-care. A hard-charging-take-no-prisoners corporate culture. Managers with impossible expectations. Layoffs that left the remaining employees with oppressive workloads.
And in a report about companies taking a more holistic approach to employees’ health, there was considerable emphasis on corporate gain.
“A healthy workforce is not just a matter of corporate and societal responsibility; it is a strategic necessity and a substantial business opportunity, “ it read.
“…The path to a healthier workforce can yield substantial returns for executives, investors, policy makers, and other stakeholders, including more robust organizations, vibrant communities, and, ultimately, a healthier society,” it continued.
And finally, “The biggest potential benefits come from enhancing productivity and reducing presenteeism, estimated to be worth $2 trillion to $9 trillion,” it concluded.
But for the sake of physical, emotional and mental health, self-care at work is essential. The key is identifying what aspects of the work environment you can control or influence.
Calm, a company that produces clinical programs to address mental health challenges, suggests holding “walking meetings” to get you and your colleagues outside and moving.
The Occupational Safety and Health Administration (OSHA) provides a list of ergonomic guidance to prevent injury and soreness. For example, don’t cradle your phone between your neck and shoulder. Use a headset to protect your neck muscles. Because your posture changes as the day progresses, OSHA recommends that you adjust your desk chair after lunch to ensure your back, legs, hands and neck are in healthy positions as you work.
New York’s state Office of Mental Health recommends creating a plan to nurture your body, relax your mind and encourage your soul. At the minimum, pack healthy snacks to prevent buying low-nutrient foods from a vending machine if there’s no time for lunch.
Remember to hydrate and consider buying a water bottle with hourly markings on it to remind you to drink. Protect your eyes by taking screen breaks. OMH advises that you “practice the 20-20-20 rule: Look 20 feet away from your screen, for no less than 20 seconds, every 20 minutes.”
Give your mind a break by setting a timer to take a five-minute stretch break. Tuck comfortable shoes under your desk, in case there’s time to take a short rejuvenating walk. Periodically, set a 60-second timer to declutter your desk. That could reduce your stress level and make you feel productive.
Set a timer for one minute— organize/file loose papers, store stray supplies and dispose of clutter. Tidying your space periodically will help you stay organized and productive and reduce stress.
Take care of what makes you, you. Place inspiring images and affirming words on our desk. That’s an act of self-love, which is crucial for self-care.
