SELF-CARE

"Rest and self-care are so important. When you take time to replenish your spirit, it allows you to serve from the overflow. You cannot serve from an empty vessel."
— Eleanor Brown

Nowadays it's no secret that life can be tough or overwhelming due to various challenges. Without proper adjustments or actions, we risk losing our sense of self. That's why it's important to take moments ( this can also be brief) for self-care. This not only addresses specific problems but also improves overall well-being.

Did you know?

July 24 is an International Self-Care Day. A day when the world reflects on the impact of self-care on one's well-being.

What is self-care?
According to Southern New Hampshire University, self-care refers to anything a person does to maintain their health emotionally, physically, socially, and spiritually.

Why is self-care important

  • Reduces stress: After a long day, a simple treatment such as taking a walk, eating out, socializing with a friend, or taking solo dates can help relieve some stress and rejuvenate your energy.
  • Improve concentration and productivity: Listening to your favorite song while working has been proven to increase concentration and productivity in some individuals.
  • Improves employees' bond: Taking some time to socialize with your co-workers can help relieve some work stress and increase the bond between employees, hence improving productivity
  • Minimize frustration and anger: When feeling overwhelmed with work or other issues, taking some short/ brief breaks (going outside for a deep breath or a 5-minute walk in nature) can help reduce anger and improve work concentration.
  • Increase happiness and motivation: Self-care care such as reading words of affirmation or positive words such as  YOU MATTER OR YOU ARE ENOUGH AND OTHERS,  can help increase motivation and happiness in an individual.
  • Restores energy: After long working hours, taking breaks can help restore energy hence improving productivity.
  • It can also reduce anxiety and depression. Although overlooked by some people, loving yourself and treating yourself kindly can reduce stress and depression. Taking some time to socialize with friends, telling yourself words of affirmation, writing a kind letter to yourself, and taking a walk in nature with your loved ones can help minimize the risk of developing depression. 

How to practice self-care in a workplace 

We spend most of our time at the office compared to other places. Therefore, integrating some self-care practices can enhance our holistic well-being.

Some self-care tips at a workplace.

Take short breaks: This could be a  5-minute stretch or moving your body throughout the day. This is proven to recharge your brain and body, enhancing your mental and physical health. Anne Lamott once said, "Almost everything will work if you unplug it for a few minutes including you."

    Use the 20-20-20 rule: This rule states that for every 20 minutes you spend on your computer, look at something within 20 feet ( 6 meters) for no less than 20 seconds. This is said to increase good eye health.

    Saying NO; To some people instead of saying NO, they can agree to something that will make them burn out. This is really a very big challenge, but it is better to politely decline or reject a request if it is likely to leave you worn out. 

    Listen to music or podcasts: Listening to your favorite song if it doesn't distract you or prevent you from working, can raise/boost dopamine levels leading to increased happiness and productivity.

    Staying hydrated and eating healthy: As a great percentage of our bodies is made up of water, staying hydrated and eating healthy while minimizing processed foods, keeps our body systems in their efficient working mode hence keeping us healthy and energetic throughout the day. 

    Keep positive words or words of affirmation/phrases close to you. This can be sticky notes on your computer or walls if applicable. This boosts motivation and improves productivity. For instance: I EMBRACE CHALLENGES AS OPPORTUNITIES FOR GROWTH.

    Practice gratitude: write down at least three things you're grateful for. Writing them will make them stick into your mind, and always outwin negative thoughts that might arise and prevent you from working efficiently. 

    Spend quality time with your co-workers/ connect with co-workers: This can be during lunchtime, free time, or on the way home. This enhances an ergonomic environment which is proven to reduce stress and strengthen the bond between workers. 

     If possible decorate your working areas with a nice bouquet, flowers, and frames of your loved ones and friends: This creates a calming environment that reduces stress, boosts morale, and acts as a motivation to keep on working as you see your family or loved ones around.

    N.B: Not all practices are one size fits all. What works for one person might not work for another. Eating out or taking walks might benefit an individual in relaxation and joy-giving, yet another might find pleasure and rest in reading a book or capturing pictures

    Additional  General Self-care activities to try
    • Journaling 
    • Take yourself on a date
    • Do physical exercise.
    • Read your favorite book 
    • Watch your favorite show/ dance to your favorite song
    • Social media break
    • Cook a healthy meal 
    • Get a massage/ do face masks
    • Take yourself for swimming
    • Takes naps
    • Offer some donation 
    • Pray and meditate
    • Take a warm shower at night before going to bed.
    • Spend quality time with your family 
    • Learn something new
    • Pray
    • Watch some sunsets, sunrise and starts at night in the sky
    • Decorate your room  
    • Go for walks in nature and take pictures
    • Play games with friends or loved ones 
    • Once in a while buy yourself an expensive thing you always wanted to have 
    • Write a kind letter or poem to yourself or a friend
    • Learn something new
    • Hug your friends or loved ones
    • Give yourself a manicure
    • Go for a road trip
    • Watch something fun
    • Gardening
    • Wear your favorite clothing
    • Find time to socialize with friends and family

    Myths about self-care 
    • Self-care is only for people with poor mental health: Instead, it is for everyone. Who doesn't need to relieve stress,  be more efficient, feel happy, and rest?
    • You need to spend a lot of money to practice self-care: This is not true, just going for a walk, meditating, smiling, resting, and spending time with your loved ones or friends doesn't cost much.
    • Self-care is selfish: This is actually the reverse, You can't pour from an empty cup. Before taking care of others, one needs to take care of him/herself.
    • Self-care is exclusively for women. Do men not need some rest, feel loved, relieve their stress, or increase their productivity? Self-care is for all. Everyone needs to be well in all aspects of life
    • Self-care is time-consuming: It is false. Instead, it's what you get from the time you spend that matters. If spending time with your family, increases your family bond, happiness, and peace in the family, isn't it worth doing. Instead, it's joy-giving, stress-relieving, love-restoring, etc.

    “Self-care is the number one solution to helping somebody else. If you are being good to yourself and your body and your psyche, that serves other people better, because you will grow strong enough to lift someone else up.”
    — Mary Lambert

    Prepared by the Health and Nutrition Department
    Written by Carine Mushimiyimana
    Contributors: Justus Mugabo 
     Hyguette Irambona







    References

    Canadian Mental Health association. (2016, February 16). What is self-care? Myths and facts L CMHA national. CMHA National. 

    https://cmha.ca/news/beneath-the-surface-self-care-myths-and-facts/

    Global Self-Care Federation. (n.d.). What is self-care?

     https://www.selfcarefederation.org/what-is-self-care

    Glowiak, M. (2024, January 23). What is self-care and why is it important for you? Southern New Hampshire University - Online & On Campus Degrees | SNHU. 

    https://www.snhu.edu/about-us/newsroom/health/what-is-self-care

    Indeed. (n.d.). 14 Ways to Practice Self_Care at Work ( And Why It Matters). 

    https://www.indeed.com/career-advice/career-development/selfcare-at-work

    REAN Foundation. (2022, October 19). Self-care myths and facts. REAN Foundation - Empower Yourself To Manage Your Health. 

    https://www.reanfoundation.org/debunking-self-care-myths/

    Schooley, S. (2024, April 16). How to use self-care to improve workplace productivity. business.com. 

    https://www.business.com/articles/the-importance-of-self-care-for-productivity-in-an-office-environment/

    Scott, E. (2024, March 6). 5 self-care practices for every area of your life. Verywell Mind. 

    https://www.verywellmind.com/self-care-strategies-overall-stress-reduction-3144729

    Guarnotta, E. (2023, August 8). 99 self-care activities that can improve your quality of life. GoodRx. 

    https://www.goodrx.com/health-topic/mental-health/self-care-ideas-activities



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