5 steps to improved self-care in our busy working lives

1. Creating time and space for check-ins

It’s crucial to create the time and space during your working day to check in with others on a personal level. Whether it’s a quick chat over coffee or a dedicated meeting, check-ins will help build stronger relationships, provide emotional support, and foster a positive, nurturing environment. They’re a chance to show you care and are willing to listen but also for you to be heard.

2. Prioritising self-care

Prioritising self-care is essential for maintaining your mental and physical health. Understanding and acknowledging your feelings and behaviours when you are thriving and when you are struggling is key. This awareness allows you to take proactive steps to support your well-being, such as taking breaks, practising mindfulness, or doing activities that bring you joy. Taking care of yourself is not selfish; it’s necessary for your overall health and effectiveness.

3. Using the DRAMA model to disconnect

The DRAMMA model, developed by Newman et al. in 2014, is an evidence-based framework for helping you disconnect and recover from your workday.

DRAMMA stands for Detachment, Relaxation, Autonomy, Mastery, Meaning and Affiliation.

By detaching from work, you allow yourself to relax and rejuvenate. Engaging in activities that give you a sense of autonomy and mastery and spending time with others can significantly enhance your recovery and overall well-being.

4. Prevention over intervention for improved mental health

Organisations should focus on preventing mental health issues rather than relying on intervention after problems arise. Preventive measures, such as creating a supportive work environment and promoting work-life balance, can help reduce the risk of mental health issues.

A reactive approach, similar to using a sticking plaster, may offer short-term relief, but it usually fails to address underlying issues. Long-term solutions require a proactive approach to mental health.

5. Establishing technology boundaries

Creating your own technology boundary rules is essential in today’s digital age. Without clear rules, technology can easily dominate your life, and there is no doubt that technology contributes to burnout due to always being ‘on’.

Set specific times for checking emails and social media and designate tech-free zones or times in your day. These boundaries help ensure that technology serves you rather than ruling your life, allowing you to stay focused, reduce stress, and improve your overall well-being.