Self care is something that most people have heard of but perhaps aren’t entirely sure what it means.  

When put together, these two little words conjure images of long hot baths, candles, meditation or our favourite armchair, films and book.  

Self care might as well suggest blissful relaxation, luxury, and time to ourselves with no distractions.   In short, something like this:

When you look at it from a close distance though, self-care does not have to be lavish, time consuming, selfish or self-indulgent and it’s definitely something you can (and should!) practice at work as well.

Remember, there is only one of you, and you should take care of yourself.

In its simplest form, self care refers to the practice of taking action to preserve or improve your own health and protecting your wellbeing and happiness, in particular during periods of stress.  

It does not need to be expensive or extravagant; it can be as straight forward as drinking enough water or having a daily walk. It is unique to each individual and can be tailored to each person’s own needs in any particular circumstance.   

Over the years, there have been various definitions of the term, some with a more medical or clinical psychology focus, and some with a more spiritual or emotional approach. Dr Bruce Warner, Deputy Chief Pharmaceutical Officer for England, gives a good definition of self-care in his article for NHS:

“Self-care is about keeping fit and healthy, understanding when you can look after yourself, when a pharmacist can help, and when to get advice from your GP or another health professional. If you have a long-term condition, self-care is about understanding that condition and how to live with it.”  

Alongside slightly less clinical definitions, “Self-care is anything that you do for yourself that feels nourishing,” says Marni Amsellem, PhD, a licensed psychologist based in the U.S.  

“That can be something that’s relaxing or calming, or it can be something that is intellectual or spiritual or physical or practical or something you need to get done”   

Of course, in can be difficult to know how to truly listen to our needs and understand what we require at certain times.
Our self-care regime may look different depending on our moods, relationships and general health.  

The most common ways to self-care are to remember there is only one of you, putting your needs first, getting sufficient sleep and nourishment, spending time alone when necessary, forgiving yourself, setting proper boundaries and asking for help if you need it.  

The benefits can be extensive: positivity, contentment, relaxation or stress-management just to name a few. There is good research showing that our most creative thoughts and ideas emerge when our brains are in a relaxed, malleable or chilled state.

Remember the last time you were sauntering alone along a riverbank, mulling the beauty of the landscape and reflecting on things?
There's a good chance that that was when you came up with great new ideas, creative insights, valuable perspectives.

Try it. It works.  

Self care in the workplace  

 Workplace self-care has grown hugely in importance since 2020. A recent article by employee wellbeing specialists Sodexo claims:

“Depression rates in the UK have doubled since before the pandemic, with 21% of adults experiencing some form of depression. On top of this, 79% of people are regularly experiencing workplace stress.”  

Stress can be caused by several things in the workplace including high workload, covering for colleague absence, juggling multiple projects, creating large pieces of work, delivering presentations and balancing work and home life.  

One of the biggest challenges with hybrid and remote working is that, whilst it promotes a healthier work-life balance, it also blurs the boundaries between our home and our workplace, making it harder to switch off.     

Stress can negatively impact our quality of life, both at home and at work, and this can be made worse when you don’t have much separation between the two places. Ultimately, this leads to employees overworking, feeling increasingly anxious, and a potential cause for burnout.  

Self-care is not just the responsibility of employees. Rather, it is something that employers should prioritise and encourage. Employees who make time for self-care – and more importantly are empowered to do so by their employers – are, not surprisingly, generally much happier and healthier.   

 Sodexo also state that:

“Organisations that enjoy the highest levels of employee engagement and retention understand the importance of employee wellbeing. Promoting self-care at work should be one of their top priorities in 2022 and beyond.”  

Clinical Phycologist Dr Russell Thackeray is the CEO and founder of QED Organisational Development, an innovative company helping leaders and their organisations achieve improved performance and results. He believes that self-care nurtures a more productive workforce that makes smarter decisions and is more creative. He believes that workers who practice self-care have better cognitive ability, better focus and better concentration.  

There is only one of me

Google: A case study 

A high-profile organisation who demonstrates a solid ethos of self-care is Google.   

You may have seen their ‘It’s OK To’ wellbeing manifesto, which states that, amongst other things, it’s OK to add gaps and pauses into your day to rest and think, put your family before work, ask for help, have a cry, talk about it and say you’re not OK.

According to two recent articles by Business Insider and Forbes, employees of Google can enjoy a plethora of benefits designed to boost their wellbeing.   

In terms of physical health, their initiatives include providing freshly cooked meals free of charge, access to on-site gyms, volleyball courts, climbing walls, a bowling alley and an outdoor sports park, in-house massage therapists and sleep pods. Their buildings also boast music rooms, giant slides, beanbag spaces and video games areas. They want to create an environment of calm whilst also encouraging exercise and activity.   

Free health and dental care, on-site physicians and a generous six weeks paid paternity leave also supports their ethos and reputation for caring about their staff.  

Yet, even high-profile cheerleaders for benevolent, compassionate employment practices can fall short. Ironically, search “toxic work culture at Google” online and you will quickly find some interesting counter-narratives. In truth, any large organisation will find it difficult consistently to live up to their own high standards, meaning that all employees, no matter when they work, are likely to require some form of self-care to thrive.  

How to practice self-care at work  

Employment is full of ups and downs. You can feel a huge sense of pride and achievement when things are going well, yet difficult periods of stress and anxiety when the going gets tough. It’s important to look after yourself in both scenarios. 

The workplace will look different for each of you so here are some universal tips to help prioritise your needs whilst working:  

• Nourish yourself (and we mean, literally so!): taking in enough fluids, balanced meals and snacks during the working day will help to keep your energy levels raised and improve concentration. No matter how busy you get, prioritise the time to refuel – even if it’s on a video call with your camera off!  
  

• Start and finish on time: whether you commute or work from home, try to get into the habit of sticking to your contracted hours and not allow yourself to work into the evenings. If it develops into a pattern, you may find that others expect you to respond to emails out of hours which can be a difficult habit to break.   
  

• Wind down after work: try to spend your free time winding down and doing something you enjoy. If you can make your post-work activities as different from your typical day job as possible, you will feel like you have had more of a break.  
   

• Exercise: Ever had a really great idea whilst out on a walk? Light exercise during the working day will help to gain new perspectives and improve your creativity. Try to take regular screen breaks if you work at a desk and keep yourself moving as much as possible.   
  

• Sleep well: whilst some find it easier than others, sleep is a vital part of self-care. It’s essential for concentration and thinking clearly to avoid making mistakes. Having a sleep routine that works for you can help you drift off and stay asleep. This could include pre-bed baths or meditation, avoiding caffeine or stimulants, putting down your phone or writing a to-do list for the following day to help clear your mind.    
  

• Use that annual leave: some people only use their annual leave for actual holidays but there is nothing wrong with taking a couple of days to de-stress and have some me-time. Just running errands, making home improvements and indulging in a hobby will refresh your mind and raise your spirits.  

However you prioritise your needs, remember, there is only one of you