Self Care Behind Your Desk

I have worked at jobs where getting up to go pee after 4 hours was about as much ‘self care’ as I thought I could squeeze in.

This to say: I get it. OH BOY do I get it. Taking care of yourself during a hectic work week (or workplace) can sound sort of… well, laughable. But, if you have been following along for a while now, you can bet I’m about to preach on the importance of holding yourself tighter through the tough times. There’s a few reasons for this:

Proven is the fact that a calm mind is a clear mind. As we take extra steps to ensure that our nervous system and stress responses are not in hyper-over-drive, the better we will be able to function (IE - Taking 5 minutes to write an email rather than a quick 3 will save you the extra 5 having to write a second one explaining the first one…)

Long term activation of the cortisol hormone (your stress response hormone) leads to serious mental health issues such as severe anxiety, depression, concentration impairment… and that’s just the mental stuff! It also brings on headaches, weight gain, digestive problems… You get it. It’s plain not good for you.

So what can you do? Because “Hey Joe, can you pause that PowerPoint? I’m going to need to go meditate in a corner real quick” may not go over well.

5 Office Approved Self Care Practices:

1 - Guided Breathing & Body Scan

This one can be done in as little as 5 minutes at your desk with no one the wiser! Start by sitting comfortably and focus your attention to one immobile object on your desk (for me, it’s my headphones that rest next to my keyboard) Take a few deep breaths to start to center yourself. Then, start at the top of your body noticing any sensations that may be happening…start at the crown of your head, your forehead, your ears… maybe you notice the way you hair is falling, the tension your holding in your neck. Begin to gently release that tension without any judgement. Continue this practice from your shoulders, arms, torso… down to your toes! If your mind starts to wander back to work, simply notice that and bring it back to your breath until 5 (or 2 or 10) minutes is up.

For a deeper, 30 minute practice, click here!

2 - Savoring your Coffee

You have to drink it anyways, so take a moment to really savor it.

Minimize your inbox and pay attention to the small sensations and how they bring joy. Take a moment to be grateful and appreciate the taste and effects of your morning (or mind day) cup of joe.

3 - Take a Walk

Okay, this one isn’t technically behind your desk, but take the long way around to the bathroom. Slowly! Take a moment to step outside and smell the fresh air. On your way, try to spot things that bring you joy. Maybe it’s a flower, a funny sign on someone’s desk, the picture in the office hallway, the color of your shoes, the sound of a bird singing outside.

4 - Three Things that will bring you Joy

Start out your day with listing three (realistic) things that you can control that will make you feel happy or relaxed. Something like getting in your eight glasses of water, booking a yoga class, taking a break at 2:00 to make a cup of tea (that you will then practice your mindful drinking from tip #2)

Along with this one is taking a moment to organize the things that maybe don’t bring you joy. What are priorities and what can you let be a bonus if you actually get to it? (future post coming soon on how to effectively organize a stressful day)

5 - “Desk Spa”

This one may be my favorite. I deem it as my mini spa visit in the middle of responding to emails. I put on my head phones and rock some serious calming Spotify play lists, slap on my favorite lotion (these are my favorite—not an ad) and then a touch of lavender essential oils to really round out the whole experience. A few deep breaths to make sure I’m enjoying every sensations that comes up… the smell, the feel… and wallah! A blissful spa moment without leaving my hefty to do list.

What about you? What are some of the ways that you take care of yourself on your busiest days? Share with us!