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Finding time for self-care is a key ingredient to avoiding and managing stress.  Click here to find out how you can incorporate self-care into your busy schedule.

Self-Care:  Finding the Time

"The greatest weapon against stress is our ability to choose one thought over another."
-William James

If you have 30 minutes...

Get a massage
Eat lunch with a co-worker
Read non-related work literature
Go shopping for something fun
Watch your favorite TV show
Listen to your favorite album
Write a positive letter or email to someone
Have a “walking” meeting where you walk with colleague rather than meet in an office
Spend time in a garden, go for walk in nature
Write down your goals and dreams
Volunteer for a cause you feel strongly about
Use transitions to/from work as “sacred space”
Exercise vigorously
Take a bubble bath
Go for a walk and spend time in nature
Practice yoga
Play a game with family/friends
Cook a meal
Discuss self-care, burnout, or compassion fatigue at a staff meeting
Attend first Friday concert, view the art at TMC, go to Farmers Market
Visit a friend you haven’t seen in a while
Write down your goals and dreams
Spend time with those you love
Use transitions to/from work as “sacred space”

If you have 10 minutes...

Write in a journal
Meditate
Assess your self-care
Watch a sunrise or sunset
Listen to soothing sounds
Read something for pleasure
Review the past few hours to list 3 things you are grateful for and what has been sacred to you
Talk to a friend, family member, or co-worker about a problem or frustration
Discuss training opportunities with your supervisor
Take some quiet time in the TMC Chapel or another quiet place.
Call or spend time with a friend
Tidy your work area
Draw a picture
Dance
Surf the web for inspiring quotes
Eat a meal with family or friends
Take some quiet time to reflect on what you need from others in your life and how you can ask for help
Plan a meeting/celebration to ac-knowledge an accomplishment or milestone
Take a brisk walk at your lunch break or when you get home from work
Add things to your work area that bring you joy- plants, photos, in-spiring or funny quotes
   
Self-care does not have to be time consuming. As nice as it would be to take a 3 week vacation to a tropical island, most of us do not have the time or resources for that. Below are some tips for using the time you do have effectively.

If you have 5 minutes...

Listen to music
Chat with a coworker
Jot down your dreams
Enjoy a healthy snack
Look at pictures of loved ones
Have a conversation with some-one you don’t normally work with
Straighten up your desk or work area
Take a brisk walk to drop off something to another department
Think of three things for which you are grateful.
Have a piece of dark chocolate
Have a cleansing cry
Sing out loud
Step outside for fresh air
Check in with family/friends
Send an email that has been nagging you.
Schedule a team meeting
Massage your forehead or hands
Run in place, do some jumping jacks, or touch your toes 10 times
Take a spiritual break
Take a quick break from technology

If you have 2 minutes...

Take a few deep breathes
Do some stretches
Daydream
Share a smile or laugh with a coworker
Look out the window
Let someone know that you may need some time to talk later in the day.
Read or tell a good, appropriate joke
Make coffee
Note a strength or quality you value in someone else and share it with them.
Have a cup of tea, coffee or a refreshing drink
Doodle
Acknowledge one of your accomplishments
Say no to a new responsibility
Complement yourself
Spend time with your pet
Leave a message or send an email to someone important to you, letting them know you are thinking of them.
Do an “Act of Kindness”, no matter how small or humble
Sign up for a training opportunity
Suck on a peppermint or a stick of gum
Look at a photo of someone you love

Download these Self-Care: Finding the Time Tips (pdf)

 

Other Resources:

Last Modified: 1/30/19