“Self-care”. It’s a bit of a buzzword these days, but it’s something I’ve come to realise is essential for getting through the workday—and not just surviving but thriving. The truth is, we spend most of our waking hours at work, so if we’re not looking after ourselves while we’re there, it’s no wonder we burn out. It’s taken me years to get this right and is still a work in progress. However, once I started incorporating self-care into my daily routine, it has made a world of difference.

For years, I used to power through the day, ticking off tasks, chugging coffee, eating chocolate and thinking I could relax when I got home. But that mindset leaves little room for recovery, and I ended up feeling drained long after I clocked off. It wasn’t just me—I’ve seen team members go through the same thing. In Australia, one in five of us will experience a mental health condition in any given year. The workplace isn’t separate from that; in fact, stress at work can be a major contributing factor. Hence the inclusion on of psycho safety in the workplace.

The more I looked into self care, the more I realised that looking after yourself at work isn’t just about reducing stress—it’s about being a better, healthier version of yourself. This benefits everyone around you, including our team. So, here are a few strategies that have worked for me:

1. Take Proper Breaks

This sounds obvious, but it’s something many of us overlook. Research shows that regular breaks increase productivity and improve mental well-being. I’ve made a habit of setting a timer to remind me to step away from the desk every couple of hours. A short walk around the office, outside or simple stretch, or even just staring out the window for five minutes can do wonders. The Pomodoro Technique—working in focused intervals with breaks in between—has helped me stay on track without burning out.

2. Move Your Body

We weren’t made to sit at a desk all day. I’ve started incorporating small amounts of movement into my workday. Whether it’s standing up while on the phone, doing some light stretches at my desk, or taking the stairs, it all adds up. Studies suggest that even low levels of physical activity during the workday can reduce stress and improve mood. Plus, it keeps me energised through that dreaded afternoon slump and away from chocolate bars!

3. Check In with Your Team

Self-care isn’t just an individual task. It’s also about creating a supportive environment. I’ve found that checking in with my teammates, even informally, makes a big difference. A quick “How are you going?” can open the door for a genuine conversation about how they’re feeling. Working the in the Mental Health Sector we encourage open discussions about mental health in the workplace, and I’ve seen firsthand how much it can help to build a culture where everyone feels supported.

4. Set Boundaries

This is one I’ve struggled with, but it’s a game-changer! Setting clear boundaries—both with myself and others—means I don’t check emails after hours. Research shows that constant connectivity can lead to higher stress levels, so it’s crucial to create some space between work and personal life. Working from home can sometimes complicate this however taking the time to switch off properly allows me to return the next day feeling more refreshed and ready to tackle the challenges ahead.

5. Practice Gratitude

As mentioned in last week’s blog gratitude is great for our wellbeing…. Although this takes a little time each day, I’ve found it some beneficial.  Taking a minute at the end of each workday to reflect on what went well, no matter how small. Studies have shown that practicing gratitude can increase happiness and overall life satisfaction. For me, it’s been a great way to stay positive, even on those tough days when everything seems to be going wrong.

Incorporating self-care into the workday doesn’t require massive changes or extra time. Simple, evidence-based strategies like taking breaks, moving your body, checking in with our team, setting boundaries, and practising gratitude can all help you stay healthy and productive. At the end of the day, looking after ourselves—and each other—isn’t just good for business, it’s vital for our well-being.