...or how you can (actively) relax despite a busy day.
Over the past few months, we have learned that self-care is an essential part of a healthy and fulfilling life. We have realized that we can only function as we wish in the long term if we take care of ourselves. We have given many tips on how self-care can be put into practice. But there is one aspect that we have hardly ever addressed: WHEN should WOMEN find time to take care of themselves?
The statistics say that in 2020, women aged 15 and over invested 28.7 hours per week in housework and family work (men 19.1 hours). This is often supplemented by paid employment, which in Switzerland averages almost another 30 hours a week. A Swiss woman therefore works an average of 60 hours a week. If small children live in the same household, a permanent presence is often the reality for the parent. So much for the figures.
Our subjective perception confirms these figures. The best proof of this is when we feel too exhausted after a busy and successful day to actively do something good for ourselves. We often just fall into bed exhausted in the evening. Consciously switching off, exercise, social interaction - what is that? Despite this - or precisely because of this - we would like to focus in this blog on how we can integrate "self-care" into our everyday working lives (here we always mean paid work, as well as care work). On the one hand, we focus on an active daily routine and, on the other, on sufficient recovery time.
Sufficient exercise:
- Try to integrate exercise into your everyday life, e.g. by climbing stairs instead of using the elevator, taking short walks during your lunch break, walking to the shops or cycling to work.
- Schedule fixed times for physical activity, be it before work, after work or at weekends. This can include walking, hiking, jogging, cycling, swimming, team sports or gym workouts.
- Choose activities that you enjoy so that you stay motivated and actually recover (instead of building up even more pressure).
- Also consider whether you would like to do some physical activity with friends or family. This way you can combine your time with loved ones with sport.
- If possible, invest in a standing workstation or an ergonomic chair to avoid prolonged sitting and keep your muscles active.
Sufficient recovery:
- Set clear boundaries between work and leisure time. Schedule "self-care" times, which you enter in your agenda and then prioritize.
- Make sure you get enough and regular sleep. Sleep is crucial for the recovery of body and mind. Create a relaxing sleeping environment and refrain from consuming media shortly before going to bed.
- Incorporate short relaxation techniques from time to time - just 10 minutes can work wonders - such as meditation, PMR exercises, stretching sessions or breathing exercises into your everyday life. This will help you to reduce stress and relax effectively.
- Take time to eat consciously, regularly and healthily: Drink enough unsweetened drinks and eat balanced meals at specially reserved times.
- Plan daily breaks from digital devices such as smartphones, tablets and computers to reduce impressions.
- Go out into nature every day: just a few minutes of consciously perceiving your natural surroundings will relax and ground you.
If you incorporate some of these tips into your everyday life and consciously make time for exercise AND relaxation, you will soon have more energy and stamina to tackle your upcoming tasks. You will feel less exhausted and more vital overall. You will also be less susceptible to illness and injury.
I lie to you. Lueg o you to yourself!
