Simple Self-Care Tips While Working From Home

As we're entering a new year, self-care might not have been a priority in 2020 but this year let's make it a priority!  Usually self-care is the last thing on our to-do list; however, in reality, taking care of yourself will help you SHOW UP for those who need you. In this blog, you’ll find some self care tips that are simple and accessible, even during this uncertain time! 

coffee shop latte and paleo blueberry muffin

Make List of Activities that Feel Good to YOU Right Now
This can be as simple as a walk outside, playing with your animals, meditating, gentle stretching, organizing or just listening to music. Basically, anything that helps alleviate stress. I challenge you to make a list of activities on your phone, but do it on a day that you’re feeling good. So anytime you're in a funk reach for this list. 

What Are You are Grateful For?
Every morning we wake up to so much going on in the world. Some positive and some negative; however, each morning let's set aside time to find what you're grateful for (can be big or small)! Now, it can be a challenge as we tend to shift into negative thoughts; however, let’s turn our attention to what’s good. Finding gratitude takes practice and it may not come easy! I promise it took me over a year to find what process worked for me. Start slow by writing one thing you're thankful for. Keep them in a journal or in your phone. It can be as simple as thanking that perfect cup of coffee in the morning! By shifting into that positive mindset will help start your day off right or maybe will help turn that day right around.  

Your Dietitian (aka Danielle) is Grateful For:

  • Her job allows her to WFH, plus let’s her focus on helping you live healthy.
  • Her body + mind is healthy and strong.
  • Keeping positive by getting outside in this beautiful LA weather.

How to Set Boundaries with Work and Home Life? 
The weeks may seem to be blurring together at this point. Your living spaces keep multiplying into an office, childcare, school and/or gym, which makes the line between work and play nonexistent. Let's enjoy our morning by not picking up your phone as soon as you wake up or respond to emails. Start by creating more structure, by trying to stick to the same start and stop times throughout the day, along with scheduled breaks. When you're off the clock, that means your work life and laptop is put away. Out of sight, out of mind! 

Let's Put Some Limits on the News and/or Social Media
As the world is ever evolving each day, it's important to stay up to date; however, beware of your mental health! If reading the news or browsing social media brings up any anxiety then it might be time to take a break. You don't have to go days. Instead find specific times throughout the day (maybe pick morning and night) to read the news or scroll social media. It can be that simple to help clear your mind from unnecessary stress and anxiety by setting boundaries. I frequently do social media breaks when I get uninspired or feeling overwhelmed. It is completely normal. The news and social media isn't going anywhere, so take time for you and come back when your mind is ready!  

Pick Up A Good Book (Choose Books, Cookbooks or Audio Books…)
Sometimes spending so much time online we forgot about enjoying a good book. Set a goal for yourself to spend 30 minutes a day reading or if that's to hard, spilt up that 30 minutes throughout the day. Pick up that book that's been on your reading list to help break up your workday. 

Have You Check in With Yourself Today?
If you feel like all the days and weeks just seem to blend together, you’re not alone!! It might sound silly but taking the time to check in with yourself daily can bring focus and awareness. 

Ask Yourself These Questions: 

  1. What are you thinking about?
  2. What emotions have you been feeling?
  3. What is one task you want to tackle today?

Start by asking yourself these questions by adding this practice into your daily routine. It will be as easy as brushing your teeth or making your morning coffee!

What Are Breathing Exercises?
One of the best relaxation methods is entirely free!! All you need is your lungs, and 5 minutes of “YOU” time. This technique I use daily is called controlled breathing. This is super quick to add into your day and it helps you pay attention to how you're feeling in the moment. Breathing exercises have been shown to help your mind and body, by lowering blood pressure, promoting feelings of calm and relaxation, while relieving stress.

Here are a couple ways to get started:

  • All it takes is 5 minutes to set yourself up for a productive day
  • Start small with just a couple minutes at first
  • All you need is practice

How to Practice Box Breathing (Quick 5 minutes)
This breathing technique is all about your breath from the inhale, breath hold, exhale, and hold. I promise it can be an empowering way to reduce stress.

  • Start with a slow inhale for 4 seconds
  • Make sure to hold that air in your lungs for 4 seconds
  • Now slowly exhale all that air from those lungs over 4 seconds 
  • Use another 4 seconds to keep any air from entering those lungs
  • Now it's up to you to repeat as long as you need!

Meditation Tip: If you need more guidance try Headspace or Calm meditation app to find your center and focus, while choosing soothing background music. 

Move That Body With Something YOU Love (From Workouts to Stretching)
Unfortunately, gyms are still semi-closed, depending on where you live. Maybe you loved taking group classes or jumping on that cardio machine; however, moving your body anyway you can, can do amazing things for your mood! 

Think about it like this, as we're getting less movement, plus isolation at home, plus a stressful situation can lower your energy levels and bring some anxiety. Exercise and movement is something that you can choose to do for yourself each day. That doesn’t mean you need to do a high-intensity workout to get these benefits. It can be as simple as getting outside, incorporating gentle yoga or discovering fun workout videos online. Do what feels good for you in the moment! Can't leave your desk or house? Check out this Blog to Get Movement at Your Desk!

Why You Should Create an Indoor Oasis with Plants?
As we are spending more time inside due to COVID, let’s bring the outdoors into your home. Houseplants are good for your health (mind, body and soul)! Plants actually release oxygen and absorb carbon dioxide in the air. Now this does help keep the air fresh; however, it also helps eliminate toxins from inside the home. Plants act like a natural filtration system!

Studies have proven that indoor plants can help with concentration and productivity (up to 15%), reduce daily stress levels and boost mood. So, what are you waiting for!? Go grab yourself some floor plants, hanging plants, desk plants or terrariums, which can do wonders for your mind, body and home! 

Create a Bedtime Ritual
Getting a good night’s sleep can set you up for a positive day and help you better manage stress and anxiety. Let’s create a nighttime routine that helps your body wind down.

Now, everyone's bedtime routine will look different. Maybe its reading a good book, listening to music or taking a bubble bath. Doing something relaxing at night will tell your body it's time to calm down before bed. It's a good idea to avoid screen time an hour before bed as that can keep your brain awake. Try some sleepy time herbal tea and you’ll be out in no time.

If you’re still awake in bed don’t watch the clock. Counting down the minutes can stress you out and make it even harder to doze off. Keep your bedroom dark with electronics away from you, so you won’t be tempted to watch the time. However, if 20 minutes pass and you still can't fall asleep, get out of bed and do something peaceful until you feel drowsy.

What self-care practices are you implementing into your routine? 

Danielle Stadelman

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