We all know how important it is to make time for self-care, but do you practice it at work too? We spend 8+ hours at our desks, that is a lot of time that can undo your efforts to take care of yourself!
Read on for 15 self-care tips you can practice both at the office and in your home set-up -- and you can take my free 7-day self-care challenge to get started! 
1. Get the free app Eye Care 20 20 20
You've probably heard of the 202020 rule, right? Every 20 minutes you look away from your screen at something 20 feet away for 20 seconds?
Question is, do you actually do it? I'm guessing no! Even when I got an eye infection and my optometrist told me to do it, I only remembered to do it like twice a day. . . . But it's really beneficial since screen time can put such a strain on your eyes and make them dry and tired. But a while ago I found the free app Eye Care 20 20 20 and guys, it's a TOTAL game changer! You simply open it and click "Start" and then it runs in the background, giving you an alarm or vibration every 20 minutes to remind you to look away. 2. Stretch regularly
With a desk job it's soo important to stretch often, or at least daily. If I don't my hands start to hurt and my neck aches. If you struggle to remember to do them, set alarms!
3. Make your desk ergonomic
There are many ways to make your workplace more ergonomic and lessen the stress on your body!
Chair You want your chair to be at a height so your feet are comfortably flat against the floor, and I like to have armrests around the same height as the desk so I can use them as extended desk for my arms when I type on the keyboard. Monitor(s) When I first started at my current job I started getting migraines every single day. It was awful. I just kept a big bottle of migraine pills in my drawer. Finally it clicked that the woman I replaced was quite short (and I'm 5'8") and the monitors were set up for her height! I was unconsciously sitting hunched over with my neck taking all the weight of my head being so far forward and that's what was causing the migraines. Then my boss got me adjustable monitor stands and it hasn't happened since! While I really recommend them and they look great, at home I just use my boyfriend's old college text books. Which actually makes them way more expensive monitor stands. ;) But they work perfectly fine. You want the top of the screen at eye level, so you look a little bit downward when you're looking at the middle of the screen. Also make sure the monitor is at least an arm's length away from you.
Mouse and keyboard wrist support
This is also a game changer! It puts your wrist and arm at a straight angle instead of the sharp upward angle it otherwise has. There are long ones that go with your keyboard, but not everyone likes them. At least get a mouse pad with built in wrist support, because they make a world of difference! 
Photo by Grovemade
4. Stay hydrated
Being dehydrated can lead to brain fog, fatigue, and overeating. You want none of that in the office! Keep a water bottle on your desk to sip on during the day or get a little electric kettle to make tea.
5. Take a walk
Now I've been lucky enough to work from home most of the pandemic, so I can take the dog with me! But even when I was in the office I would go outside and walk around the building or down to the river on my breaks. Moving around and getting a change of scenery kind of resets your day and lets you start over refreshed!
6. Get fresh air
Even if you don't go for a walk, at least go outside! Before I started walking around the building I would just bring a blanket and lay on a patch of grass outside the office and read or just enjoy the sun.
Obviously this is nicer in the summer. ;) But if you can, find a bench or even a window you can open in your office. 7. Bring foods and snacks from home
It can be hard to find healthy foods (that are affordable) at your work place, so bring it with you! You can meal prep for the week or simply make too much food for dinner so you have leftovers to bring, like we do.
Preparing jars or baggies with snacks are great too! Even if it's not healthy, at least you will save tons of money compared to getting them from the vending machine! 
Photo by Ella Olsson
8. Avoid blue light
It's pretty well known that the blue light is terrible for your sleep and eyes in general. Luckily there are things you can do to combat this!
If you have Windows 10 (and probably others too, that's just the one I have and know) you can go into display settings -> night light and easily set the screen as "warm" as you want it to be -- I like setting 35. I have this on my work computer too and sometimes it will reset to daytime light and I hiss at the screen like a vampire lol. I also got a built in "computer filter" when I got my last pair of glasses, but you can also buy a cheap pair of computer glasses if you don't wear glasses! I got a pair for my boyfriend a few years ago from Eyekepper and he loves them (even if he forgets to wear them a lot, haha). There are also blue light filters you can buy and place over your monitor, but they are pretty pricey and when I tried one it created this glare I couldn't get over. But it may work for some people! 9. Have good light sources
Unless you have a migraine and want to hide in a cave somewhere where the light never reaches, make sure you have good light in your work place! Overhead lighting is often seldom updated, and some of my coworkers actually brought in their own standing lamps to add extra light in their offices. You can also bring in a table lamp or a little salt lamp like I did, just for the coziness factor. :)
10. Have some personal touches that make you happy
If your boss allows, bring in some personal touches for your desk! Some photos, decorative items, or even plants! My boss's room is legit like a jungle she has so many. It makes it cozy and nice and improves the air quality!
11. Keep a sweater at your desk for cold days
I run pretty cold, so I borrowed/stole one of my boyfriend's old hoodies (seriously, boy hoodies are 1,000% better than girl hoodies) and keep it at work for random chills or when they run the A/C extra cold. I don't know about you, but I'm way more productive when I'm cozy and comfortable!
For my home office I actually bought an electric blanket that is amazing. We keep the house at 65 degrees during the day in the winter, so as soon as I start working I drape it over my lap or wrap it around myself, haha. Highly recommended! 
Photo by Agnieszka Boeske
12. Get a heating pad for migraines and cramps
Remember those daily migraines I got in the beginning? Before I figured out the monitors were to blame, I got a long microwavable heating pad that could wrap around my shoulders and it totally helped. Since my migraines are usually muscle-based (read: my messed-up neck from looking up all day long when I worked as a zipline instructor), warming them up really helps.
I still use it now when my neck gets stiff or I have period cramps and it's soo wonderful. The one I have also has lavender in it which helps with anxiety too! 13. Play music (if allowed)
I'm very lucky, because we are allowed to play music in our offices. Out loud!
I just love being able to play music during my workday. Peppy, relaxing, energizing, focusing -- whatever I need that day. Time just goes faster and I'm happier lightly dancing along in my chair compared to sitting in a dead quiet room, with the only sound being the scanner across the hall. Wearing headphones is of course a great option to keep your taste in music to yourself! 14. Get some lava bead jewelry
To continue the lavender trend, get a lava bead bracelet or necklace. I talk about it in my post about easy ways to reduce driving anxiety, but it's a great tool in every situation. I got a six-pack of different colors so they match everything, and simply put a drop of lavender oil on one of the beads in the morning, and it lasts me all day. Whenever I'm feeling anxious or need to relax, I just take a whiff of my bracelet.
15. Use your breaks
Some people seem to take pride in never taking a break or simply get so busy they forget about them. I am quite the opposite -- I make sure I get every minute I'm entitled to.
It helps to break up the day in smaller chunks, and also, you're just more productive when you get away from work for a while. Even just 5-10 minutes of reading a book, walking around, chatting to coworkers, or going outside, does wonders to reset and refresh your mind.
Related articles:
0 Comments
Leave a Reply. |
Hi, I'm Erika!I know what it's like living with anxiety and depression, but living and living are very different things. I believe in practical tips and methods, and I will use them to help you be the brave, daring, darling individual you are. Categories
All
Popular posts
|
RSS Feed