Written by: Katina Smith, Executive Contributor
Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise.
Whenever you are in a position of leadership, it can be rewarding! However, it can require a lot of your time and energy, especially since great leaders tend to pour into others. I have spent over 15 years leading project teams and coaching individuals and I have noticed the same pattern. Sometimes leaders pour so much into others that they forget to pause and leave room for their own self-care.
Because effective leaders often give so much to others, it is so vital that they learn to replenish themselves. Five self-care practices that leaders should consider so that they can continue to have a positive impact in the workplace include:
Take a Deep Breath
Sometimes as leaders, we can get so bogged down with meetings and tasks that we never stop to take a deep breath. How about a little belly breathing? Chest breathing is good, but when a person practices belly breathing, they are using their entire lung capacity. Start incorporating belly breathing into your daily routine. You may even need to schedule five minutes on your calendar a few times a day.
You can sit in a chair or upright on the floor. Put one hand on your chest and the other on your abdomen right above your belly button. With your eyes and mouth closed, take a deep breath in through your nose and slowly let it out through your nose while keeping your mouth closed. In the end, you will feel more relaxed, and oxygen will flow better throughout your body.
Get Adequate Sleep
Getting at least 7 to 8 hours of sleep each night is critical for good health. Sleep allows the body to rejuvenate and helps with our mental focus. Have you ever had a night where you just could not sleep well and the next day you are struggling to focus and keep a positive attitude? A lack of sleep will affect how you interact with others in the workplace. Creating a bedtime routine is one solution to getting a good night’s sleep.
Choose a time to go to sleep before 10:00 p.m. and stay consistent.
Use only a lamp light in the evening instead of overhead lights which help prepare your body for sleep.
Stop watching television and using electronics such as tablets, cell phones, and computers at least two hours before bed. Electronics emit blue light, which disrupts your sleep.
Sleep in a room that is dark or use blackout curtains.
Keep the room temperature cool (around 68 or 70 degrees) and use blankets to stay warm.
Do Something Fun
We can get so busy with life that we forget to set aside time to have fun, especially as business professionals and leaders in the workplace. It’s important to set aside time to have fun at least once a month. You can block time off on your calendar to ensure you don’t forget. As kids having fun was a constant thought and we never hesitated to enjoy life. Remember, you are never too old to have fun!
Eat Nourishing Foods
People often complain about feeling tired when they wake up and have a tough time getting through the day without at least one cup of coffee. When we get adequate fruits, vegetables, proteins, and healthy fats in our diet, we will feel more energized. A lack of energy is a sign that you could be deficient in certain vitamins and minerals. Packing a nourishing lunch is a much better option than eating out every day.
Because of more awareness about nutrition and the role it plays in overall health, some companies are working toward having healthier food options available to their employees.
Move Your Body
It’s important that we find time to exercise and move our bodies. Often people say they do not have time to exercise, but it gives you more energy, improves sleep, improves your mood and brain health, helps maintain strong muscles and bones, and so much more.
You can spend a part of your lunch break stretching and walking. You may even check with human resources to see how you can implement a walking club or have walking meetings. Another option is setting aside time first thing in the morning or evening to do a 20 or 30-minute workout. There are several apps and online resources available today that can get you moving in the right direction.
As a leader, when you take care of yourself then you can take care of your employees. When you take care of your employees, you create a healthier and happier work environment where everyone thrives.
Call To Action
If you want to improve your health and wellness, I can help you in the areas of relationships, mindset, exercise, nutrition, sleep, and stress management. I can be reached here.
Also, you can read my book Sick Workplaces: What Employers Are Missing When It Comes To Workplace Wellness to learn more about the challenges that employees and employers face in the workplace and solutions.
Katina Smith, Executive Contributor Brainz Magazine
Katina Smith is a Workplace Wellness Trainer, Board Certified Holistic Health Practitioner, Certified Functional Nutrition Counselor, and Certified Mental Wellness coach. She has over 20 years of experience evaluating the effectiveness and efficiency of programs and operations and over 10 years of experience in the health and wellness industry. Katina drives outcomes through active listening and utilizing scientifically proven methods that yield results when applied. She is the founder of Happiness In You, a health and wellness company that helps clients feel confident and live a healthy and happy life.
