6 Self-care tips at work (remote or in the office)


After a long period of struggle and adjustment, many of my clients found that working remotely allowed them a better work/life balance and more time for self-care. Now, many are being asked to return to worksites and of course there's resistance. We don't want to give up these newfound benefits. But the reality is, most people need their jobs, so here's what I suggest, whether working from home or onsite.

  1. Start every day, with a quick self-care practice. Practice deep slow breathing for two minutes. Or make your morning coffee or tea a ritual where you pay attention to the preparation and consume it mindfully, paying attention to the aroma, flavor and warmth. Or, jot down three things you're grateful for today.
  2. Set an alarm on your phone for every 90 minutes and stand up and stretch for a couple of minutes each time it goes off. This matches our ultradian rhythm cycle and will keep you feeling fresh all day.
  3. Take a short brisk walk on your lunch break instead of hitting social media.
  4. Turn on your system's relaxation response by taking a deep breath in through your nose, if you can, to a count of 4 and exhale out through the mouth to a count of 7. You might need to purse your lips like you're blowing up a balloon to control the outbreath. Do this before every phone call, every meeting or anytime you feel stress rising.
  5. Make sure you get a good night's sleep to boost your emotional well-being the next day.
  6. Finally, be gentle and kind to yourself. This can be a positive change, but it's still change and that tends to unsettle us. Remember to be mindful and to feel gratitude for all that you have.

Teresa McKee is a transformation and leadership coach, certified mindfulness meditation facilitator, EFT practitioner and writer. In addition to executive coaching, Teresa facilitates workshops and webinars, conducts conference presentations and facilitates the Dynamic Coaching Certification Program. She is also the host of A Mindful Moment podcast, produced in both English and Spanish, to help people learn how to live a more enriching life.
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