Fill Your Cup
We’ve all been guilty of neglecting self-care at one point or another.
It's completely understandable given the many competing demands of our lives. What’s important is our desire and commitment to restart the practice of self-care when we’ve veered off track.
The easiest way to refocus on self-care is to use our current state of being as our starting point. Our thoughts, feelings, and sensations are our body's way of sending us messages. These messages are important sources of information about our body state and to maintain optimal health and wellbeing. Learning to recognize your current state lays the foundation for a more intentional and effective self-care strategy.
Let's Practice
Take a deep breath (maybe close your eyes)
Ask Yourself: "How do I feel right now?"
Pause & Observe: What do you notice?
For example:
Thoughts: "I need to get to work." OR "I'm tired."
Sensations: Jitters; Heavy Eyelids; Clenched Jaw
Feelings: Anxious; Calm; Upset
Is this what you expected?
Notice the general charge of your thoughts, sensations, and feelings. What is your body trying to communicate to you? Withhold your judgment of what you are experiencing. Instead, get curious to learn more about them. Remember these are messages with information you can use to take better care of yourself.
Self-Care Breaks to Match Your Current Mood
The type of self-care that we need depends on our current mental, physical, and emotional state.
Now that you've identified your current state, let's explore how to leverage that awareness to choose the most supportive method of self-care.
Feeling Energized?
Consider engaging in activities that align with your positive energy – whether it's a brisk walk, a brief meditation, or enjoying a nutritious snack.
Feeling Stressed?
On the other hand, if you find yourself stressed or anxious, incorporating calming practices like deep breathing, a short break, or delegating a task can make a significant difference.
Tired? Hungry? Lonely? Sad? Jittery? Something else?
The key is to tailor your self-care strategies to match your unique state of being. This personalized approach ensures that your well-being practices resonate with your emotions, making them more effective and sustainable in the long run. If you're filling your cup with something that doesn’t resonate, then you’re unlikely to continue.
So… do you want tea, hot chocolate, a fizzy citrus drink, water, or something else?
You get to decide.
Integrating Self-Care Into Your Workday
Can self-care and work really go together?
Self-care can look different depending on our current mood, feelings, and circumstances. But how do we integrate self-care into our workday, on a practical level?
If you have a busy schedule or a stressful workload…
Consider micro-breaks. 5-15 minute breaks between meetings to do what makes you happy, whether that’s stretching, a moment outside, or mindfulness exercises. If you have a bit more flexibility, lunchtime offers an excellent opportunity for a nutritious meal and a refreshing outdoor walk.
If you have a sedentary job…
Consider desk exercises or stretches. Simple movements like neck stretches, shoulder rolls or seated leg lifts can prevent stiffness and improve circulation during long periods of sitting.
If you have a creative block…
Consider changing your environment. Take a few minutes to step away from your desk and find a new setting, whether it's a cozy nook in the office or an outdoor space. Sometimes a change of scenery can ignite creativity.
If you have a tight deadline…
Consider the Pomodoro Technique. Break your work into focused intervals (e.g., 25 minutes) followed by a short break. This can help maintain productivity while preventing burnout.
If you have a team…
Consider implementing wellness challenges. Encourage your colleagues to join you in small fitness or mindfulness activities. This fosters a supportive and health-conscious work culture.
Remember, self-care doesn't have to be time-consuming or elaborate. It's about making conscious choices that nurture your well-being throughout the day; it's about filling your own cup. By incorporating these practices into your routine, you're not only taking care of yourself but also contributing to a more human-centric and fulfilling workplace.
