The modern, working woman has a lot on her plate; to balance their career with their personal lives. With the weight of the world on their backs, getting overwhelmed with obligations and responsibilities is easy. A particularly busy schedule may also mean that the working woman does not get much time to herself, but they don't realize that this can have harmful effects.
Daily self-care practices are essential for the well-being of the body, mind, and professional life. If you choose to neglect yourself, you will soon find yourself stuck with bigger problems. Investing in your well-being is vital so that you can take care of your mental, physical, and emotional health. Of course, without reliable data, options, sufficient support, and appropriate tools, this may not be possible.
Self-care is changing how healthcare is viewed in the world. Daily self-care practices focus on equipping and entrusting individuals to take their health into their own hands. For women, this involves shifting to making decisions about their own care- a responsibility they may not have the autonomy to deal with before.
What is Self-Care?
According to the World Health Organization (WHO), self-care is the ability of families, communities, and individuals to promote and maintain health, keep disease at bay, and cope with disability or illness. This can be done with or without the help of a healthcare professional.
Self-care consists of:
Managing treatment, medication, injection, and examination of oneself.
Testing, including sampling, screening, and diagnosis, and collecting and monitoring oneself.
Self-awareness, which includes regulating, educating, and helping oneself.
Keep in mind that self-care does not mean that individuals have to manage their healthcare without any form of support. Instead, it is a way of trusting them to take care of their own healthcare if they want to.
Self-care has become possible over the years because of simplified treatments and tests, as well as mobile technology and point-of-care devices, allowing working women to take care of themselves as well.
Daily Self-Care Practices for the Working Woman
Regardless of how busy your schedule is, it is important to fit self-care into it. Self-care does not have to be complicated or time-consuming. You just need to find easy ways to contribute to your mental, physical, and spiritual health.
Here are some self-care practices that you should try out:
Have a Go-To Meal
One of the most basic aspects of self-care is understanding your nutritional needs and learning to eat well. However, working women know that eating well is not easy, especially with a 9-hour job. The best way to deal with this is to think about two or three go-to meals that you can quickly make on days that you are too tired to even think about what to eat.
You can choose to have a protein-rich meal from your favorite restaurant on your way back from work or have some ingredients in your fridge to throw together a quick meal without needing too many dishes. Remember, your go-to meal needs to be simple. It must have your favorite ingredients that can comfort you after a hard day. Make sure to throw in some fresh vegetables and fruits, low-fat dairy, lean protein, and whole grains for a balanced meal.
Having a go-to meal that you can quickly whip up after a stressful day at work lowers the stress of trying to figure out what to have for dinner.
The best way to take care of yourself is to plan ahead so that you can multitask. Working women do not have much time outside of work, which is why it is important to figure out all the things that need to be done and see if there is a way to multi-task.
For example, if you have a dog that needs to be walked every day and you also need to take out an hour each day for your morning run, try merging those two responsibilities together. Take your dog out every day so that you can exercise and your dog can enjoy its time in the neighborhood as well. Of course, you can always choose to hire a professional dog walker on days that you are swamped with work and need to be kinder to yourself.
One of the main reasons why self-care is often neglected is because many of us lack self-awareness. It is important to take some time out for yourself, regardless of how busy your work is so that you can check your mental health and understand what you need to feel better. In the long run, this will help maintain your overall well-being.
One of the best ways to dive into your intuition and understand what your mind and body are trying to tell you is by practicing meditation. In fact, many successful people in different parts of the world have claimed that meditation is a crucial part of their morning routine that helps them stay grounded.
To ensure that you have some time to yourself each day, set up a special area in your home. This can even be in your office and does not have to be fancy. All you need is a nice-smelling candle, some cushions, and the willpower to leave distractions at the door. Sit quietly by yourself and take deep breaths so that you can concentrate on meditating successfully. You can also incorporate some stretches and self-massages for the ultimate experience.
On average, people do not consume a sufficient amount of water during the day. One of the leading causes of medical problems, including ulcers, kidney disease, high blood pressure, weight gain, fatigue, and headaches, is dehydration. Of course, do not expect yourself to chug a gallon of HSO in one sitting. Instead, hydrate yourself by including more water-dense foods into your diet. These include watermelon, cantaloupe, carrots, strawberries, carrots, spinach, tomatoes, and cucumbers.
Moreover, remind yourself to keep a bottle of water with you at all times. Do not rely on buying a plastic bottle each day with the sole purpose of hydrating yourself. Plastic usage is terrible for the environment and will also be heavy on your pocket, especially since costs build up over time. Instead, find yourself a cute water bottle from which you feel comfortable drinking. Fill this bottle several times during the day and try to increase your water intake by putting hourly reminders on your phone.
Get Sufficient Amount of Sleep Each Day
Did you know that the average adult requires 8 to 10 hours of sleep each night to function well? This means that every single day that you get home from work, it is important to prioritize yourself and your sleeping habits. Leave work at work and remind yourself that you do not have to get everything done in a single day.
Instead, go home and give yourself a pat for making it through another day. Spend some time with your loved ones and figure out a sleep routine that works best for you. Do not compromise that routine for anything unless it is an emergency. The best way to get a sufficient amount of sleep each day is by following good sleep hygiene and by going to bed at the same time every single day. Before bed, try to light some candles, meditate, and let go of all your worries so that you can fall asleep faster.
Remember that your comfort is more important than anything else. This means investing in a good bed and pillows that do not disrupt your sleep. Without a healthy sleeping pattern, your body will start to deteriorate, and before you know it, you will start messing up at work too.
Don’t Be Afraid to Ask for Help
Working women may not always feel comfortable asking for help. This may be because they are not aware of the resources available at their disposal, have a hard time trusting others to do their job well, or are too hesitant about calling in a lifeline. However, one of the best things you can do for yourself is to understand how to identify when you are feeling overwhelmed and need some external help.
Asking for help does not make you weak. In a world where women are seen as inferior, it is easy to internalize the need to do everything by yourself without letting anyone around you know what you are going through. However, one should not be afraid to ask for help at home or at the workplace. If your business venture requires some more funds than you can provide, you can reach out to other investors or find places that provide business loans for women. If you need an hour every morning to squeeze in a workout or mediation session, ask your partner to take the kids to school instead of trying to manage everything yourself.
Remember, asking for help does not make you seem weak. Instead, it portrays that you know exactly what you need and are capable enough to take care of yourself so that you do not feel burnt out.