Practice Self-Care and Set Healthy Boundaries

When you are in an established routine, many of your daily tasks are completed on auto-pilot and your energy is reserved for focused activity when it is needed.  Starting a new role requires meeting people, learning new skills and being in a new environment.  As your body and mind adjust to the new routine, it requires more energy and stamina.  Without reserves, it begets stress and anxiety and may lead to reacting in primal ways that are unproductive and you may appear irritable or less confident. 

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 Having a focus on self-care will allow you to be more self-assured, productive and open to new ideas. And since stress compromises the immune system, you’ll be guarding your health.  

Here are a few self-care tactics to consider: 

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Move throughout the day.  Get up and walk between meetings. Activity improves blood flow and circulation that you need to produce extra energy.  

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Get enough sleep. This is often a tough one; most people don’t get the seven to nine hours of sleep each night they need. Instead, they turn to coffee and other stimulants to feel awake. Instead, set an alarm for the time you need to go to bed to get eight hours of sleep.  Use this reminder to focus on sleep by avoiding screen time several hours before bedtime. Try having a snack that helps you sleep, like dark cherries, some peanut butter, a glass of milk, or a few slices of turkey and cheese.   

 

Pay attention to your diet. Many offices seem to have an endless supply of bagels, donuts, junk food, and sweets. And we know these options aren’t always the healthiest choice, so keep more mindful snacks at your desk. Try pairing proteins (nuts, seeds, plain or reduced-sugar yogurt) with simple carbs like fruits and vegetables. Hydration is important, so drink water instead of soda throughout the day. And keep a few protein bars in your desk in case you get hungry (listen to your body!) or you have to work late.  

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Spend time with family or friends. Identify people that you feel the most relaxed with and bring out the best in you. Making time to socialize means taking care of you!  

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Keep a journal. You can make a daily list of what you are grateful, or vent about things that are bothering you. Try this exercise: Imagine that it is three months in the future and write a story about what has occurred, as if it has already happened. Outline what you accomplished and the impact that you had.  

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Exercise regularly (at least three times a week). Commit to an exercise you enjoy. Take a 15-minute walk in the morning and another after work. Try an activity with family or friends so they can hold you accountable for showing up. And remember to stop and breathe!  

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Meditate. A proven way to reduce stress, meditation can have a significant impact when done consistently, and can also help with mood, anxiety, concentration, and boost the immune system. If this is new to you, there are a number of great apps that will guide you through a short meditation and provide daily reminders.  

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 Identify where you get purpose and meaning in life outside of work and participate in these activities. Whether it be volunteering, attending religious activities, or playing with your child, there are things that make you feel alive and allow you to feel personally fulfilled.  

 

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​How you will know if you are taking care of yourself? You will be more:

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Energized to go to work 

 

Ready, willing, and able to do more 

 

Confident

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Creative and innovative 

 

Inspirational to others to take care of themselves

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