Toastie of the town: 9 of the best, meltiest cheese toasties in Dublin
Toastie of the town: 9 of the best, meltiest cheese toasties in Dublin

Ali Dunworth

How to create an eco-friendly winter flower arrangement (that doesn’t look dead)
How to create an eco-friendly winter flower arrangement (that doesn’t look dead)

Lauren Heskin

The trailer for Paul Mescal’s new movie with Olivia Colman is here and it looks creepy good
The trailer for Paul Mescal’s new movie with Olivia Colman is here and it looks...

Lauren Heskin

‘I was raised by a single mam. Everything that she did was for us’: Singer Soulé on who inspired her new music
‘I was raised by a single mam. Everything that she did was for us’: Singer...

Sarah Finnan

3 old cottages that are brimming with potential for under €100,000
3 old cottages that are brimming with potential for under €100,000

Megan Burns

8 things no one told me about the first trimester
8 things no one told me about the first trimester

Lauren Heskin

The Budget contraception scheme still holds women in Ireland responsible for safe sex
The Budget contraception scheme still holds women in Ireland responsible for safe sex

Kate Demolder

‘Romy & Michele’ actress Cortney Wolfston on being fired while pregnant
‘Romy & Michele’ actress Cortney Wolfston on being fired while pregnant

Sarah Finnan

Ireland’s best autumnal forest walks
Ireland’s best autumnal forest walks

Sarah Finnan

With a two-hour Oprah special, Adele is truly giving the people what they want
With a two-hour Oprah special, Adele is truly giving the people what they want

Megan Burns

Image / Editorial

Self Care Can Make You More Successful At Work


by Sinead Brady
23rd Jan 2018
Self Care Can Make You More Successful At Work

Self- care is not a dirty word when it comes to your career. Follow these five easy steps to looking after yourself and work will get a whole lot easier, even if at the moment you feel overwhelmed, says career psychologist Sinead Brady.

You are busier than you have ever been. Work is overwhelming, your to-do-list is jam packed with overdue tasks, you have meeting after meeting to attend and targets to hit. Your calendar outside of work is pretty crazy, too. You literally have no time to breathe. But you keep your head down, push through, work harder and longer hours in the unwavering belief that ‘hard work never killed anyone’. Instilled with this virtuous work ethic, you start to skip lunch, stop exercising, stay late, reply to emails afterhours and reschedule catch-ups to get on top of things.

Physically and emotionally exhausted, your productivity is down, your output is poor and your focus is reduced. You feel like someone, or something, is sucking the energy directly from your bones. You are going through the motions and enjoying less and less of life. Starved of time, self-care is the last thing on your mind. In fact, even thinking about self-care feels like a luxury that you cannot afford.

Yet you know your time and your energy are your most precious resources. Choosing how, where and with whom you spend your time and energy is beyond important for your wellbeing.

So, if things are out of control, how can you grab back the reins of control? You can start by making these three mindset shifts about self-care.

  1. Self-care is not selfish. Self-care is not a reward. Self-care is not a treat. Self-care is knowing what you need and want in order to mind yourself. In doing so you give yourself the opportunity to be the best version of yourself, which in turn helps you to care for the people and things in your life that are important. Self-care protects against burnout and stress. So here are two questions to reflect on- ‘Do you really take care of yourself? and ‘What specifically do you do to take care of yourself?’
  2. Self-care is not about balance. Balance applies an impossible mathematical equation to life, which suggests that anything less than a 50:50 split of your time equates to failure. Self-care is about striking a blend between living life and making a living. It is giving yourself permission to spend more time at work some weeks, more time at home other weeks and vice versa. It is about having quality time across the days, the weeks and the months to do things, see people and take part in activities that both personally and professionally ignite you. Different things work for different people. Understanding what works for you is your starting point.
  3. Self-care does not just happen. Self-care needs to be actively planned so that it becomes part of your routine. Add it to your calendar, tell people what you are doing and commit to consciously practicing self-care. Then make the ways in which you care for yourself a personal and professional priority.

With these three mindset shifts in place, use the following checklist to get started on a routine of self-care. Relatively straight forward, it is possible to incorporate them into your life by tweaking your routine or thought process ever so slightly.

Sleep – Try to get 7 – 8 hours sleep per night. To make this easier on yourself you might start going to bed 15 minutes earlier every second night until you hit your target. Your brain and body are guaranteed to perform much better.

Move – Including physical movement in your daily routine is vital. Start by getting off one bus stop earlier than normal, walk when you talk on the phone, take a 10-minute brisk walk at lunch. Whatever your normal routine is, try to add a little more conscious movement.

Hydrate – Drinking enough water can be tricky. Slowly add in a glass of water each time you have a tea or coffee. Add some orange or lemon slices to hot water and sip it as you work.

Take lunch – At 11am, 1pm and 3pm STOP what you are doing. Remove yourself from your desk, get up and take a break. Take 15 minutes at 11am and 3pm and your entire break at lunchtime. You need the time to rest, refuel and recalibrate.  When you go back to your desk you will be more focused, more productive and in better form.

Socialise – Spend time with people you love, make you smile, and who are a positive influence on you. And by extension, limit your time with people who have the opposite effect.

Self-care is not only vital for your health; it is also essential for your career. If you are contemplating a career change, progression, transition or pivot, looking after yourself will leave you with the energy and confidence to follow through on that big decision.

 

Photo credit; Autumn Goodman, Unsplash

Also Read

Self Care Can Make You More Successful At Work
EDITORIAL
Mandy Moore climbed an active volcano at dawn… while pumping

Hiking a mountain and breast pumping – now, that’s what we call multitasking at its finest. Mandy Moore enjoyed an...

By Sarah Finnan

Self Care Can Make You More Successful At Work
premium EDITORIAL
Business Club members get your complimentary tickets to The IMAGE Business Summit 2021

Don’t miss this year’s IMAGE Business Summit, with an expert line-up, skills masterclasses, keynote addresses and more.Back by popular demand,...

By Shayna Sappington

Self Care Can Make You More Successful At Work
EDITORIAL
5 houseplants we guarantee you can keep alive

For those who buy houseplants with the best of intentions and end up killing them, here’s a selection you’ll be...

By Hannah Hillyer

Self Care Can Make You More Successful At Work
EDITORIAL
8 easy ways to keep your brain healthy that you can do right now

Your brain health is just as important as that of the rest of your body, says psychologist and neuroscientist Dr...

By IMAGE

Self Care Can Make You More Successful At Work
EDITORIAL
How to let go of toxic people, and the signs to recognise

By Niamh Ennis

Self Care Can Make You More Successful At Work
EDITORIAL
Trinity Tales: ‘Front Square was her garden, and the city was her playground’

Annie Gatling, now Colleran, knew Trinity College was for her when she saw Front Gate from the top storey of...

By Amanda Cassidy

Self Care Can Make You More Successful At Work
EDITORIAL
This spatchcock chicken recipe will make your weekend

This is a great way to get a juicy roast chicken, bursting with flavour.     Bord Bia’s Spatchcock Chicken...

By Meg Walker