Workplace Self-Care

Sometimes, it is difficult to leave persistent feelings of anxiety and worry at home when you go to work. The heavy news cycle is unavoidable, especially when you work in public relations, communications and media. Try to remember that we need to prioritize self-care while we are in the workplace, too. 

Like the self-care that you would practice at home, workplace self-care encompasses various practices that help maintain your physical, emotional and mental well-being while at work. 

Your work quality naturally improves when you are taking care of yourself. Regular breaks increase focus, efficiency and creativity, rather than reducing productivity. Also, taking care of your emotional well-being helps you maintain better relationships with colleagues. When you’re less stressed and more balanced overall, you’re better equipped to manage workplace interactions professionally and empathetically. 

Sharon Fenster, principal of Sharon Fenster Consulting, LLC, shared, “The notion that working longer and harder is a recipe for success is a fallacy. The truth is that we work better and smarter when we take time to preserve our well-being. One of the best ways of doing this is for PR pros to master the art of saying ‘no,’ when it is appropriate. Work-life balance and workplace policies are also crucial.”

Physical, emotional and mental self-care 

When you are at the office, aim to take regular breaks for movement. Stand up and stretch or try to go for a short walk. Make sure your workspace is as ergonomic as possible — chair height, monitor and keyboard position, etc. — and maintain good posture. Stay hydrated, enjoy nutritious snacks, and when you can, take your full lunch break. Yes, I am talking to you (and myself). 

There will be moments when you have to communicate that your plate is too full to take on additional tasks. It’s hard for an ambitious person to say “no” — I often find myself in that position. But sometimes we must share the burden. Try to build supportive relationships with trusted colleagues. 

In your day to day, celebrate small wins and accomplishments. Set realistic deadlines and be transparent about your workload, capabilities and what is expected of you with your supervisor. Remember that it is OK to ask for help or resources when needed. 

Aim to set clear boundaries between work and personal time. Try to use time-blocking techniques to prevent overwhelm, and practice mindfulness in between tasks. Process work-related stress through journaling. Utilize your paid-time-off, as well. An improved mental state goes hand in hand with clarity of thought, focus and emotional resilience. 

Long-term career sustainability

Review your average workday, how you allocate your time, and really consider thoughtful ways to prioritize self-care by structuring it into your day.

In the morning, do a workspace check. Organize your desk, fill up your water bottle, and adjust your chair and monitor. Afterward, review your day’s schedule and set your priorities. Always remember to breathe and stretch for a few minutes in between your meetings. Shoulder rolls and wrist stretches are helpful for people in sedentary jobs. 

In the afternoon, try to take your full lunch break away from your desk. Connect with a colleague or a friend. Eat mindfully, without working, and even take a short walk if possible. Fresh air does a lot for the body and mind. When you are back at your desk, stay hydrated, and aim to do focused work. 

At the end of the day, tidy up your workspace, and review what you have accomplished. Plan for the following day to reduce anxiety. Finally, take a moment to transition from work and the go-go-go mindset to personal time. Breathe — you made it! 

Workplace self-care will help prevent burnout and contribute to long-term career satisfaction. Ideally, you can prevent emotional and physical exhaustion and maintain passion and engagement in your role. These practices will become second nature in a long-term, meaningful way.