The term Self-Care is everywhere these days and arguably can be defined by doing just about anything. I mention the term arguably because a massage or facial, a daily Starbucks treat, or a lavish vacation are all fancy forms of self-care but may add financial stress to our lives. As professionals we must be sure to find that balance with work and self-care to decrease our chances of burnout. Several studies show the most effective way to counteract chronic work place stress is by practiving self-care regularly, proving self-care is more than just a buzz word. Self-care is also important for our clients and at times we may not have realistic and affordable suggestions for them. Please read on for some tips geared for professionals and clients alike.
Incorporating self-care into your daily routine
- Drink some water first thing in the AM. * Always Filtered, bonus if you add lemon juice, Redmond Salt or other fruit.
- Write down 5 things from every day that didn’t totally suck.
- Make a Menu for the week, meal prep what you can to help put meals together more easily and minimize mess and clean up time. For example, cutting up veggies so when you’re cooking you can eliminate this step.
- Take a new route to work or home from work and blast your favorite music or music that fits your mood to better release any pent up emotions.
- Try a yoga class online or a 10-minute guided meditation, free YouTube options.
- Have a mini dance party in your kitchen or wherever you have space to get your moves on.
- Take 5 minutes to decompress and just sit with your thoughts. * Bonus if you pair this with a breathing technique to help reset your nervous system.
- Move for at least 10-30 minutes a day, mindfully. For example: Being present while walking your dogs and not on your phone. Notice the colors, smells, and world around you.
- Go to sleep before 10PM. Studies show after 10PM your body kicks into overdrive and releases more adrenalin which makes it hard to get a restful night’s sleep.
- Start your day with a pleasant thought, gratefulness, or just the simple fact that today is going to be a great day. This sets the tone for the rest of your day.
- Confront your negativity on paper. Write down the lies, negative self-talk, self-doubt and challenge those thoughts. The re-write them to what is true and what you’re capable of.
- Get some house plants, they help with feeling more connected to nature, are healthy for the air and nurturing a plant has been proven to have major therapeutic benefits.
- Stop and smell the coffee…Try to find a few moments a day where you simply sit or stand and just connect with your senses in the present moment. Take a sniff of that coffee you’re brewing—but don’t just smell it; think about exactly how it smells: a little sweet, a little bitter, totally comforting.
- Sit up straight- Posture is crucial to overall body care, try sitting up straight in your chair, placing your hands on your thighs, and squeezing your shoulder blades together, holding for five seconds. Repeat this exercise three or four times throughout the day for improved posture.
- Detox from technology or at least invest in a pair of blue light blocking glasses to help relax your nervous system and be gentler to your natural circadian rhythm for improved sleep, calming, and rest benefits.
- Enjoy breakfast, take the time to sit and eat, plan for a nourishing meal to start your day so you increase your chances of eating healthy for the remainder of your day,
For more information and tips on how to reduce burnout and increase your self-care, grab your seat for our Diminishing Burnout: Self-Care + Wellness for Behavioral Health Professionals on June 26th, 2024; 10:00am-1:30pm.
Don’t want to earn live-virtual CE Hours? No problem, we have a self-learn option where you can learn at your own pace.
