A self care routine should be as essential as a daily routine but sometimes self care falls to the wayside to our daily responsibilities. As a healthcare professional who suffers from a mental illness, I have to prioritize self care so that I can be the best professional for my patients and maintain a healthy mental well being. With these 5 easy tips, you can ensure that you’re always caring for yourself day in and day out.
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Hydrate & Nourish:
The recommended amount of water to consume daily is 9 cups for women and 13 cups for men (via Google). The recommended amount also has other considering factors like medical conditions, level of exercise/activity, etc. Drinking enough water throughout the day can be a challenge when simply water is kind of bland. Some ways to ensure you get enough water is adding fruit to your water, leaving filled water bottles in convenient locations in your home or office and using a water bottle that you enjoy using.
My absolute favorite water bottles are made by Bkr — they’re glass bottles with a silicone sleeve and plastic cap with a loop. I’ve been a loyal customer for years and I have a little bit of collection going on. Because bkr bottles are glass, I don’t always feel comfortable taking them to work in fear that it will break on accident. So for work, I recently bought a Brita Filter water bottle that I’m able to refill from the faucet at work if I’m pressed for time.
To stay nourished during the work day, I pack a late breakfast meal and a hearty lunch to keep me full and able to keep up with my caseload as my work shifts have been 10-12 hours. Also, the airfryer has been a lifesaver for meal planning and quick meals.
My biggest weakness is sweets so I give myself some leeway by packing fruit and a smaller dessert type treat like a chocolate chip cookie or chocolate hummus. I don’t believe in depriving myself — everything is okay in moderation.
Exercise:
The minimum recommended amount of exercise is 30/minutes per day, 5x a week (via Google). With all the available streaming options for fitness classes, it’s even easier to exercise at home. But I have to admit that this is where I struggle the most. I had some consistency with my workout routine in December and January but then my work schedule changed so my routine went out the window.
For now, I’m committing to at least 10-minute morning stretches and hoping to get back to some longer workouts soon. My favorite apps for exercises: Youtube for yoga and Beach Body. I have also heard great reviews about the Peloton app even if you don’t have the actual bike.
Set Boundaries:
With many of us working from home, it’s harder to set boundaries between work and home but it’s important that you have set a start time/end time for your workday and don’t answer work related texts or emails unless it’s an emergency.
Once I’m home, I don’t answer work texts or check my email until the next morning. As I get home, my work clothes go in the laundry hamper and I shower the day off. These hard boundaries keep me from worrying about things that I can’t control because I’m not even at work. Some tips that I’ve heard to set the work/home boundary is to take your dog on a walk at the end of the work day or put the phone/laptop in another room once you’re done with work.
Talk It Out:
Find a community whether it’s a mommy group or a facebook group related to your hobbies. Try not to bog down your loved ones with too many of your work issues or bring work issues into your free time instead seek out others in similar situations or speak to a therapist.
To find a therapist, check out this locator from the American Psychology Association or try an online platform like Better Help.
Journal:
Writing your thoughts and feelings or even the random things throughout the day that you don’t want to forget are a great way to relieve some stress. Journaling can be something as simple as setting an intention for the day or expressing gratitude.
I keep a notebook on me at all times to write down ideas and thoughts. It helps to physically write things to have that tactile connect with your thoughts.
Engage in Hobbies:
Hobbies are a way to alleviate stress and can even be a form of mediation for some. Whether you like to knit while listening to Meg the Stallion or going for a walk to take landscape photos…let it be your thing that brings you joy without overthinking it.
My hobby has become my blogging and creating graphics on canva…I feel like a cool graphic designer whenever I make a pinterest pin or IG story using Canva. I also enjoy creating a spa experience on my hair wash day. I do the whole 9 — epsom salt bubble bath, face masks, tweeze my eyebrows, manicure my nails…I want to buy one of those spa pillows and a bath caddy to really elevate my spa at home vibes.
What’s part of your self care routine to avoid burning out?
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