New and Known Self Care Ideas for Your Desk Job
Holistic self-care practices you can do to prioritise your physical health and nurture your mental and emotional well-being at your desk job. Ergonomic tips for your desk setup and easy stretches to do at your desk each day.
Dear Spirited Earthling,
The vast majority of people work at desks for a significant portion of their days. Finding time for self-care in the office can be challenging. But the truth is, taking care of yourself while at work is not only possible but crucial for maintaining your well-being and boosting productivity. During this time of sedentary, there are ways to prioritise physical health, nurture mental and emotional well-being, and bring spirituality to your desk. Taking care of yourself at work means you will show up better when you get home.
“Remember that work and life coexist. Wellness at work follows you home and vice-versa. The same goes for when you’re not well, fuelled, or fulfilled. Work and life aren’t opposing forces to balance; they go hand-in-hand and are intertwined as different elements of the same person: you.” ~ Melissa Steginus
Prioritizing Physical Health at a Desk Job
One of the most common concerns with desk jobs is the sedentary nature of the work. Prolonged periods of sitting can lead to a range of health issues, including weight gain and cardiovascular problems. Sitting for extended periods can also lead to poor posture and musculoskeletal problems such as back, neck, and shoulder pain. Incorrect ergonomics and poor workstation setups can exacerbate these issues. To counteract these impacts on physical health, consider these self-care practices for your desk job:
Regular Movement Breaks: Incorporate short breaks every hour to stand up, stretch, and move around. This boosts circulation and prevents stiffness.
Desk Stretches: Perform simple desk stretches to relieve tension. Neck tilts, wrist circles, and seated forward folds can all alleviate discomfort.
Ergonomic Workspace: Set up your workspace more ergonomically to support good posture and reduce strain on your body. Regularly use the standing option if you have a standing desk.
Blue Light Glasses: Wear blue light glasses while working at the computer. This helps protect your eyes by reducing strain and fatigue in your eyes.
Nurturing Your Mental and Emotional Well-Being at a Desk Job
Self-care extends beyond physical health to encompass your mental and emotional state. There are also negative emotional and mental health impacts related to desk jobs. Desk jobs can be demanding and stressful, leading to chronic stress, burnout, and increased risk of mental health disorders like anxiety and depression.
The continuous mental engagement, without adequate breaks, leads to cognitive fatigue. Additionally, performing the same tasks for extended periods can increase feelings of boredom and monotony. This can reduce motivation, and ultimately job satisfaction. Humans need breaks to function at their best, and variety to keep their interest. Furthermore, being inside for so many hours means there is less exposure to natural sunlight, which can affect mood and even sleep patterns. Here's how to encourage well-being throughout your workday:
Mindful Moments: Practice mindfulness by taking a few deep breaths and focusing on the present moment. A benefit of breathwork practices is that they can be done anywhere. This can reduce stress and improve focus.
Pomodoro Technique: Use the Pomodoro technique to work in focused bursts followed by short breaks. Stretch in your breaks and walk to get water. This improves productivity and helps prevent burnout.
Positive Self-Talk: Replace negative thoughts with positive affirmations. This boosts your self-esteem, personal power, and positivity. Changing your thought patterns fosters a more optimistic mindset.
Building Community While at Work
Creating a sense of community at your desk job can enhance your overall well-being. You spend hours with colleagues every day. Consider these strategies to build community while at work:
Collaborative Projects: Be present and kind when engaging in projects that require teamwork. Treat them how you want to be treated. Foster the collegial relationships that flow, and spend less time on the relationships that are strained. Life is too short to force relationships.
Lunch and Learn Together: Create a lunch group and go to lunch together. And sometimes, sit with new people to create a larger network and community. Ask questions about things you're struggling with and learn from colleagues who have been through similar situations.
Celebrate Milestones: Acknowledge achievements, birthdays, and anniversaries. Celebrating milestones creates a positive and inclusive atmosphere. It is a small act of kindness that can make someone’s day.
Bringing Spirituality to Your Desk Job
Bringing spiritual practices to your desk job may seem like a strange concept, but there are simple practices that can contribute to your self-care at work:
Moments of Gratitude: Take a moment each day to express gratitude for your surroundings, opportunities, and colleagues. If lunch at the cafeteria is good, be thankful. When a colleague backs you in a meeting, give thanks. If a meeting goes well, be thankful. And when things are particularly hard, give thanks for this job that supports you (and your family) – even if this job is simply a stepping stone to something better.
Affirmations for Positivity: Incorporate positive affirmations that resonate with your spiritual beliefs. These affirmations can uplift your mood and mindset. Keep important ones visible on your desk.
Nature Breaks: Connect with nature by spending a few minutes outdoors during breaks. Nature has a calming effect on the mind. Take a walk during your lunch break to get the body moving, some sunshine on your skin, and either some alone time or walk with someone depending on what you need.
Remember, your desk job doesn't have to be synonymous with ignoring your well-being. By integrating self-care practices into your work routine, you can enjoy better physical health, mental clarity, and a more harmonious work environment. Prioritise yourself. Take care of yourself. Share your favourite self-care practices that you incorporate at your desk job in the comments below. Let's inspire each other to make self-care an essential part of our work lives.
Spirited Earthling is more than just a blog – it's a gathering place for kindred spirits drawn by an interest in self-discovery, the appeal of self-care, and a desire for a deeper connection to the world. Written and created for curious minds and spiritual hearts seeking meaning in everyday life, this blog aims to help you curate your wholesome personal growth with free weekly ideas and affordable resources for sale.
As you navigate your personal growth journey using the words and ideas shared here, consider sharing this blog with someone looking for inspiration or motivation on their own journey. We are all spirited earthlings, and can lift each other together with mindful, connected living.
Thank you for being part of this community.
Best wishes, warmest regards
Jordan
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