Let’s face it: life gets busy. In the hustle and bustle of day-to-day 9 to 5 work, finding time for self-care can be nearly impossible, especially with modern expectations surrounding connectivity and always being available. Waking up just to juggle family, work, and personal responsibilities can feel like a real slog, especially if you’re not taking the time to carve out a moment or two just for yourself.
Mental health is something that’s talked about a lot more today because it’s much better understood than it was in the past. As a result, we know that finding ways to practice self-care amidst the chaos that life can become is really important to be able to live a sustainable life. Running yourself ragged just doesn’t work in the long run, so we’re going to have a look at how a few different practices and alterations to your daily routine can make a tangible difference to your mental health and well-being.
We’ll look at some practical strategies to incorporate a bit of “me time” into your busy workday, and you might learn a thing or two about mental health along the way. If you find that mental health is something you’re passionate about, though, sometimes major adjustments are the way to go – there’s always the avenue for a career change through programs like online Masters in School Counseling, and sometimes you can’t ignore what you’re passionate about.
1. Starting Strong – Take Back Your Morning
First of all, let’s get the most obvious thing out of the way – sleeping. Most people don’t get enough of it or realize how much “enough” is. Sleeping less than 7 hours per night is associated with a litany of health problems, including heart disease, stroke, and depression, so the general advice is to sleep between 7-9 hours daily. Waking up at a consistent time is a great way to get your body into a groove, and try not to linger over that snooze button, no matter how tempting it is. Staying off of your phone as soon as you wake up is good, too – any moment away from a screen can be beneficial to your brain. Don’t start your day with a notification!
Coffee is a staple part of the workplace, but you’ve got to use it right! Source
2. Eating Well
Once you’ve got that out of the way, let’s deal with breakfast. There’s some truth in it being the most important meal of the day, and you should treat it as such. Eat something nutritionally dense that has an ample amount of fiber and protein in it. In a pinch, I’m a huge fan of making a blended protein smoothie with berries, oats, chia seeds, milk, frozen spinach, and protein powder, although you can pick whatever fits your morning schedule.
Some people reach for a coffee as soon as they wake up, but I’d strongly recommend against this. Your body produces cortisol when waking up, which is a steroid hormone produced by your adrenal glands above your kidneys, sometimes referred to as the “stress hormone”.
When you drink caffeine, especially in the morning, part of the way it works is by blocking receptors in your brain that process chemicals that make you tired, which also has the effect of increasing cortisol production in your adrenal glands, which can make you feel more stressed and anxious. Delaying the coffee by 90 minutes after waking up can help smooth this peak of energy and allow your body to wake up on its own, which can be incredibly beneficial to mental health.
The half-life of caffeine in the human bloodstream is about five hours, meaning its effectiveness as a stimulant halves after five hours. This is why you get hit with a sudden slump around 1-2 pm on the workday – because you’ve had your first coffee at around 8-9 am! With this in mind, think about increasing your water consumption and eating healthy snacks throughout the day to maintain energy levels without needing to rely heavily on caffeine.
3. Microbreaks, Microbreaks, Microbreaks
Stand up, right now, and stretch your legs. Take a little walk around the office, or wherever you might be. When was the last time you did that? Consciously taking breaks can be a great way to combat desk fatigue in a big way, and incorporating a stretching routine into your walks can be a great way to avoid some common injuries that plague office workers, including the dreaded repetitive strain injuries in the wrists of full-time typists.
Getting the blood pumping around your body is a great way to re-activate the brain, as well. Being a productive worker doesn’t just mean sitting down and plugging away at a document all day, it’s about taking a holistic view of how your health affects your work. Your health should always come first, and this should be reflected in the way you go about your tasks. You’re never too busy to get some fresh air or stretch your legs, and those five minutes could make all the difference in the long run.
4. Work-Life Balance
We are not our jobs. If you want to prevent burnout and preserve your overall well-being, it’s important to have a healthy work-life balance. Establishing clear boundaries between work and personal time can help you recharge and rejuvenate and also allow you to show up as your best self both professionally and personally. For example, stick to a schedule, especially with work-related devices, and be consistent with it. Your work email shouldn’t be pinging at 10 pm every night, and you shouldn’t be responding to a Teams message first thing in the morning (before you’ve had your fiber-rich meal full of protein). It’s a hyper-connected world out there, and work-life balance can be as simple as muting notifications, but it does wonders for your mental health to be able to disconnect from your phone and your email.
In conclusion, prioritizing self-care amid a busy workday is not only possible but essential for maintaining overall well-being. By taking back your morning, embracing microbreaks, and establishing boundaries between you and your work, you can cultivate a healthier and more balanced approach to work and life. Remember, putting yourself first isn’t selfish—it’s necessary for sustained success and happiness in all areas of your life. So, make time for “me time” every day, and watch as your productivity, creativity, and overall quality of life flourish.
