It seems like self-care tips and tricks are everywhere these days—blogs, social media, online articles, and more. If you’re pressed for time, it can be challenging to incorporate self-care activities into your daily routine. After all, who needs one more thing to add to an overflowing plate?
But as a nurse, it’s important to nurture yourself, so you can have the emotional and physical capacity to continue to care for others. We’ve gathered up a list of self-care activities that you can easily incorporate into a busy workday, and they give you a minute to breathe, think, or be alone. Below are five self-care activities to try today.
1. Sneak exercise into your day.
No time to exercise? No problem! Studies show that three 10-minute workouts can be as effective at helping you achieve your fitness goals as long bouts of exercise. To sneak exercise into your day, park further away from the entrance to the building so that you can enjoy a brisk walk to and from work. During the day, take the stairs whenever possible to burn calories, build muscle, and maintain cardiovascular health. Finally, when you’re home, use an opportunity like cooking dinner or washing dishes to make room for some calf raises, squats, or lunges. Before you know it, exercise will be ingrained in your daily life.
2. Step outside.
Whether you have two minutes or five minutes, stepping outside during the day may be just the self-care activity you need to feel revived. Listen to the sounds around you and feel the sunshine on your face. Even a brief time with nature can help you clear your head and feel calmer.
3. When you receive a compliment, embrace it.
When a colleague offers you a compliment, is your first reaction to reject it? The next time someone pays you a compliment, embrace it. Knowing that your coworkers notice your efforts can go a long way toward boosting your confidence and job satisfaction.
4. Say some positive affirmations to yourself.
Feeling stressed or overwhelmed during the day? Take a moment to say some positive affirmation to yourself. Ronald Alexander, PhD, suggested five ways positive affirmations could work for you in a Psychology Today article.
First, Alexander recommended developing an awareness of the negative thoughts and qualities you believe to be true about yourself. Next, he advised writing down a powerful, positive affirmation about yourself. For example, instead of saying, “I’m a hard worker,” you might choose to say, “I have a compassionate heart towards others, and I’m an excellent listener.” Then, begin to speak this affirmation out loud during the day. In as little as five minutes three times a day, you’ll start to reprogram your mind and bolster a healthy mindset.
5. Breathe deeply.
A quiet moment to yourself to breathe deeply can almost instantaneously reinvigorate you. While there are many styles of breathwork you can implement, one, simple approach is to inhale through your nose to the mental count of five. Then, exhale through your mouth as you silently count to five. Repeat the cycle of breaths eight to 10 times. Notice how your body feels, and try to release any excess tension that might be present in your muscles. With practice, you’ll reduce unwanted muscle tension and feel more relaxed.
The goal for any self-care activity is to sustain your mind, body, and spirit. It’s an opportunity to connect with yourself and feel rejuvenated. Plus, you don’t need to take hours out of your hectic day to see results—short, but consistent self-care activities will improve your overall sense of well-being, lower stress, and help you beat compassion fatigue.