Professional self-care means using habits and processes to make your work life sustainable. Professional self-care is also having work experiences that are meaningful, engaging, and fulfilling. We typically think of work as a source of burnout and compassion fatigue, but work can also be a source of fulfillment and self-care.
Professional self-care and meaningful work is associated with:

• Reporting fewer mental issues such as psychological distress, depression, hostility and anxiety.
• Protection against burnout and mental health problems.
• Fewer negative effects of work stress in forms of unhealthy behaviors (such as poor diet, tobacco and alcohol use).
• Better work relationships and collaboration within the workplace.

With good workplace self-care, our jobs benefit our overall well-being: besides providing for our basic needs, it gives a sense of purpose
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Take this small assessment to get you thinking about where you are at with professional self-care:
Ask yourself:

• “Have I found a meaningful career?,”
• “Does my work contribute to my personal growth?,”
• “Does my work make a positive difference in the world, benefit others, or serve my greater purpose?”
• “Is my work life sustainable?”

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How can we manage these symptoms? It helps to know the why as previously mentioned. We can hack into our brain chemistry and circadian rhythm to help alleviate the symptoms:

• Keep a routine and schedule, especially during bedtime.
• Get out in the sun or brightly lit spaces as much as possible.
• Spend time outside and in nature, this is a natural reset for our circadian rhythm.
• Work on shifting your mindset, what makes winter a special time?
• Warm drinks, cozy time, snow, etc.
• Make cozy, warm, and nutritious foods.
• Drink a lot of water.
• ​Laugh with friends - Laughter can be the sun that washes away winter.
• Plan something that you can look forward to during the winter.

"Self-love" refers to a deep acceptance and appreciation of oneself, including flaws and imperfections, while "self-care" refers to the active practices and actions you take to maintain your physical, mental, and emotional well-being, essentially putting that self-love into action; essentially, self-love is the foundation, and self-care is the way you nurture and maintain that foundation.

We don’t love big portions of ourselves. We beat ourselves up, all day long. We stress out about uncertainty because we don’t think we’re good enough to deal with it. We don’t trust ourselves to stick to something, because we’ve formed a really bad picture of ourselves over the years. We get angry at ourselves for eating too much, drinking too much alcohol, messing up in a social situation, getting distracted and watching videos or playing video games, and so on and so on. We are harsh on ourselves, and don’t like how we look or who we are, in many ways.

​This affects everything in our lives. It makes us more stressed, less happy, anxious, depressed, stuck, procrastinating, less happy in relationships, less focused, more likely to reach for comfort foods or distraction or shopping to comfort ourselves from the stress and pain of being who we are. But if we could give ourselves love, it would start to heal all of this. Everything could shift. We could deal with uncertainty and chaos and difficulty in a much more resilient way. Giving ourselves love is such an important act of self-care and yet is rarely ever done.

How do we put this into action? One idea is, set reminders for yourself, everywhere you go. Put reminders on your fridge, on your computer, on your phone, on your bathroom mirror, in your car, at your desk, near your TV. The reminders only need to be two words: “Love yourself.” Elevating self-love and nurturing the crucial relationship with oneself can be a profound gift, shaping a path towards personal growth and well-being.

We should do it throughout the day!  Like trying to drink 8 glasses of water, we should give ourselves at least 8 doses of loving ourselves every day.
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Emotional self-care refers to the act of becoming aware of and identifying what you are feeling and allowing yourself to channel those feelings in a way that benefits your overall wellness. Emotional health is a critical piece of your total wellness. How you feel on the inside influences not only your mental wellness but your physical well-being as well. By learning to practice emotional self-care, you will be more likely to enjoy a happier, healthier life. Your emotions directly correlate to how you feel every day. When you have a healthy attitude about your emotions and know how to express yourself, you will be better equipped to handle the trials and tribulations of life. When you are not in touch with your own emotions, you are more likely to experience depression, stress, anxiety, and other mental health issues. Since everyone experiences different emotions, there are benefits to gaining a better understanding of your own feelings, this is a very individualized process.

It’s natural to hold your emotions inside, but doing so can actually be quite harmful. One of the most important steps in emotional self-care is learning to feel more deeply and becoming more in tune with your feelings. Problems may begin to materialize and then snowball into bigger issues when emotions are internalized, rather than expressed. When you allow yourself to feel, you will begin to heal and experience peace and happiness.

How to get to know your emotions:
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​1. Learn your triggers and patterns for high emotional moments.
2. Label and verbalize the emotions you feel.
3. Hold space for emotions that make you uncomfortable or that you tend to avoid.
4. Slow down and take time daily to check in with your emotions. 
5. Talk about your emotions to a trusted person.  
​6. Utilize mindfulness and breathing techniques to assist with emotional regulation.

It might seem absurd to put friendship in the same category as gratitude, rest, fitness or diet; and yet, it is every inch as important to our emotional and physical health. According to one of the longest running surveys of all time, the Harvard Study of Adult Development, close relationships have a huge impact on lifetime wellness – outweighing factors such as money, diet, IQ or even genes. In an age of burnout, self-care is vital. The relationships we have throughout life act as a buffer to life’s ups and downs, helping to boost mood and build resilience. According to a 2010 review of research, the effect of social ties on life span is twice as strong as that of exercising, and equivalent to that of quitting smoking on overall wellness. On the flip side, loneliness has the same impact on mortality as smoking 15 cigarettes a day.

The Positive Impact of Friendship
​Friendship is a key coping mechanism for life’s tougher moments – so much so that it impacts our physical, as well as emotional, wellbeing. It’s closely linked to other core happiness principles, too; for example, developing a sense of purpose and belonging. We humans are social animals, but we typically underestimate the positive impact of connecting with others. Science shows that quality not quantity counts when it comes to creating the kind of cozy intimacy and belonging that will sustain you through life. Being around friends is an important part of self-care. In this ‘space’ you can let go and relax. Being able to be truly yourself calms down the nervous system. It’s a healthy break from the non-stop thoughts in your head and brings you back into the here-and-now, and back into your body.

​What do you think of when you hear the term self-care? Does it feel like a comprehensive and somewhat overwhelming list of time consuming and expensive wellness activities portrayed in our society?

​Our world is extremely fast-paced and goal oriented. We are constantly bombarded with advertisements and conversations around actively doing something – leaving us to feel incompetent or even go as far as labeling ourselves as “failures”, if we aren’t constantly engaging in various forms of activity. I am here to challenge that mentality. 
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​Rest is not just a luxury; it is a necessity for maintaining mental and physical well-being. It enhances cognitive function, reduces stress, and supports overall health. Prioritize restful sleep and relaxation as an integral part of your self-care routines. It’s a fundamental step toward increasing your functioning levels and achieving a better quality of life.

​Rest, including both sleep and relaxation, is an essential aspect of maintaining good mental health and overall functioning. It’s not just about feeling less tired; it plays a fundamental role in how our brains and bodies function on a daily basis.

Rest allows our bodies to recover physically. When we’re well-rested, our immune system functions better, and our bodies have the opportunity to repair and rejuvenate. On the other hand, chronic sleep deprivation can weaken our immune system and make us more susceptible to illnesses, or worse, cause hallucinations in severe cases.

​Adequate rest is a foundational coping strategy. When you are well-rested, you are better equipped to manage life’s challenges, regulate your emotions, and implement the coping skills.

How to rest: To truly rest and recharge, try activities that meet these specific criteria designed to relax the body, calm the mind, and alleviate stress. Restful activities should: 1. Minimize physical strain 2. Encourage a state of mental calm 3. Feel self-soothing and stress reducing 4. Enhance enjoyment and comfort 5. Take place in a pleasant and calm environment

​This month let's give back to ourselves the food we need to feel and function as our best selves. Harnessing the power of nutrition is a simple but vital step in our self-care journey and making mindful choices about our diet can boost our overall well-being. 
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By being mindful of our dietary choices, we can "give back" to ourselves by enhancing our overall quality of life. We can strengthen our immune system, support muscle and bone health, and decrease the risk of chronic disease. We can also energize our days, boost our mood and energy levels, and enhance our ability to think clearly.
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​​What came first, the chicken or the egg? Studies show that people who are more grateful are happier, more satisfied with their lives, less materialistic, and less likely to suffer from burnout. Not only is this not surprising, but we can also actively develop gratefulness like we would exercise a muscle, through repetition and consistency.
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Intentionally Grateful Intentionally practicing gratitude has been shown to also improve health and well-being. Studies found that those with a weekly practice exercised more regularly, reported fewer physical symptoms, felt better about their lives as a whole, and were more optimistic about the upcoming week compared to those who recoded hassles or neutral life events. 
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• Journal any positives and joys that we encounter in our day.
• Each night, write down 3 things that went well that day.
• Write a daily “thank you” note.
• Look in the mirror and smile for 30 seconds.
• Share your feelings of gratitude with others.

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It is helpful to think of gratitude like a muscle in that the more we practice developing it, the stronger it gets. Remember though, if we don't work it out it can also wither away. So let's start working it out and let those gratitude muscles grow!