Self-Care
How many of you look at titles like "Self-Care" and scan the article for little pieces that appear interesting or different than other articles you have read? Whether you want to admit it or not, self-care is vital to the survival of your professional self. It is the thing that determines how well you manage sitting across from those in pain. It will help you continue to do this work. It will provide you with life balance. It will give you the ability to be present for yourself, your clients, and others.
How do you practice self-care?
What are some routines or habits you have developed over the years to help you be in the present and nurture yourself?
I wish I knew then what I know now. Thirty years ago, I didn't do such a great job at self-care. I don't even know that I was aware of the importance or how to engage in it. I do not recall being taught about self-care in my Social Work education or in my first few Social Work roles. I learned the hard way - lost sleep, poor eating habits, lacked transitions, and unregulated body and emotions.
My hope is that these tips will encourage you to adopt healthy practices so you can improve your self-care.
1. Establish a morning routine. Routines can assist with consistency, habit development, and stability on a course. It is an intentional way to get the day started. I know this is going to sound a little absurd, but I am an early riser, 3-3:30 am to be exact. I get a cup of coffee and play a few games of solitaire while my husband and I catch some news and weather then we go off to the gym. On my return, I do a few small tasks (or chores) then prepare for my workday. On weekends, I may sleep a little later, but I stick to the same morning routine.
2. Develop a work routine. Whether you work from home or not, a work routine provides a way for you to prepare for work and then transition from home to work. Again, this can help you to intentionally create your path for the day. I work from home, so my work routine involves the same steps I performed when I worked out of my home, minus the drive. I get dressed in my work clothes every day regardless of having phone, chat, or video sessions, fix my hair, and put on my make-up. Once I am ready to start my day, I enter my office, shut the door, and review my to do list and schedule for the day. I am ready to go.
3. Prepare for the day. Just like routines, preparation can certainly influence your day. Before my first scheduled appointment, committee meeting, or peer consult session of the day, I prepare for it by prepping my aromatherapy diffuser and reading a card from Louise Hay's "I Can Do It" affirmation deck, a gift from a dear friend. I may practice a mindfulness or breathing technique depending on how I am feeling about my morning so far. Again, I am inserting intention into my approach to my day.
4. Take breaks. Breaks service to replenish energy and rejuvenate direction and focus. Throughout my workday, I take breaks for the bathroom, drink of water, eat food, stand, and stretch. I take breaks after each 45-60-minute session and have these built into my workday. After my morning sessions, usually around 1 - 2 pm, I go for a walk outside, cook dinner, and visit with my husband before starting my evening sessions. After my evening sessions, then I transition from work to home with a facial routine, petting my cat, and preparing for bed.
5. Life beyond work. Our work takes a ton of cognitive and emotional energy. Finding interests and activities outside of your professional life adds joy and gives you things to look forward to. My husband and I have numerous activities we do on the weekends together (archery, ride bikes, listen to music, walk, and explore our area) and I have things I do on my own (garden, knit, and meet with friends). Doing things that have nothing to do with my professional life on my days or times off provides balance to my life.
I encourage you to develop your self-care practice. Notice the benefits of doing these small actions.
Be kind to yourself and take care of you!