Self care at work – how to feel insanely wonderful

Self care can look different for everyone. But the common factor is that we feel like crap if we don’t practice it. I have been in the desk-based workforce for most of my life. While it always looks great on tv, reality often leaves you exhausted, tired, hungry and achey.

Why self care is important

Being a full-time working parent, I have experienced many struggles trying to look after myself. The transition to becoming a parent is hard in itself. Adding another child to the mix is yet another challenge. Maintaining a high-pressure job throughout this journey adds even more stress to it all. But while we keep focussing so much on keeping our children happy and healthy and hitting targets in our jobs, caring for ourselves can easily get left behind. The effects can look like mood swings, weight gain or in extreme cases, even depression.

Over the years I have tried and tested many different ways of caring for myself. While some things could simply not be maintained, there are a handful of things which always work for me. Now, before we get started, please be reminded that we’re all different. My personal situation is that before and during Covid I worked in a corporate job in an office. Since changing roles, I am more often working from home, but still at a desk. I am also client facing, meaning I am on the phone and in meetings a lot. Over the years, my commute to work has also varied in length. On average, it has been an hour one way.

What self care looks like for me

When trying to integrate my self care routine in my daily routine, a few things simply weren’t feasible after having children. Going to a pilates class during school drop-off or pickup was no longer possible. Neither was spending half my weekend at the nail salon. After adjusting to this new way of life, I dod however find a few things that always work for me and my situation:

Self care on your commute

Read on the train or bus

Pack a book and commit to some you time. When Covid hit, I realised how much reading time I actually got on my commute. If you like to clear your inbox on the way into the office, it helps to set yourself an alarm on your phone for the last 10 minutes of your trip. Make sure you start your commute with your book, not your inbox. Time can easily get away from you when you start the day with emails, and before you know it the train ride is over. Instead, set your alarm, read in peace and clear your inbox during the last 10 minutes of your trip.

Listen to a podcast or your favourite music

Similar to reading, I enjoy listening to a good podcast or playlist during my commute. To get the best of both worlds, read on the way in and listen on the way back home. Personally I try to avoid watching a show or movie on the way home, to give my eyes a break after a full day of screen time.

Walk

Is your public transport super slow sometimes? Do you sometimes wonder if it wasn’t faster to walk? Years and years ago I found that if I got off a few stops early and walked the rest, I would not only move my body, but also arrive at work around the same time as I would commuting the whole way. This may of course depend on the city you work in, but keep an eye out for some extra ways to walk. The added bonus here is that you will discover beautiful spots in your city, which in itself can lighten your mood. Just remember, every little bit counts, it doesn’t need to be a huge distance. 

Self care at your desk

Do your nails

Pretty nails make such a difference to your overall appearance. Thankfully, doing your nails yourself is a quick and cost effective way of self care. Pack a bottle of nail polish into your bag and take it with you to work. There are a few times I found ideal to do my nails as a little pick me up. The easiest by far is in a meeting room during a work call. While you can talk without issues while also doing your nails, I would discourage you from polishing your nails in front of an audience – neither in person nor on camera.

Bring an eye or face mask

Please be careful with this one, as not everyone can pull it off in their workplace. Similar to my nail polish advice, don’t use this in front of an audience. Leave on masks are the ones that I find work best. Applying is easy, it doesn’t make a mess and most importantly, it doesn’t need washing off. Avoid using anything that can make you look unprofessional if someone walks in – no colours, no clay, no cloth, just plain and simple moisture.

Moisturise

Offices often have the air conditioning blasting and you will find yourself with itchy, dry skin year round. Bring a moisturiser from home and use it whenever you are on the phone. Moisturise your hands, arms and legs if weather and clothing permits to feel and smell great.

Self care throughout the day

Stock up on water and double-park

If you are in a busy job, you will often find yourself desk-bound. To ensure for proper and constant hydration, fill up two big water bottles at the beginning of the day and place them on your desk. Grab a glass and a large cup of tea as well. Keep drinking and rest assured to be sufficiently hydrated throughout the day.

Bring fruit and veg

I am very competitive and don’t like restricting my food, not even sweets. One day I started this thing where I would try and eat 12 pieces of fruit and veg a day. It helps me prioritise healthy food, fills me up and makes me feel great. Most importantly though, it still allows me a few treats. What works best for me is to take easy to snack on items to work – cucumbers, tomatoes, apples, pears, peaches, nectarines, blueberries, carrots, bananas… basically anything I can eat whole and raw. Stock up on your trip to the farmers market to be ready for the week. I wash all snacks as soon as I get in and place them on my desk for me to see. I often don’t even need lunch because I’m so full and satisfied. 

Stand up and walk around

If you have a standing desk, great! Elevate it and stretch out. Alternatively, you might have a raised desk somewhere in the office where you can work for a little while standing up. Another great way to get moving is to take your phone calls walking. If your office is on a reasonable floor, you might also be able to take the stairs instead of the elevator when entering and exiting the office. 

While these tips are things that work for me, your individual situation might only allow you to integrate a few of these points. If you have any other tips and tricks, leave a comment and share them with us.