Self care means taking the time to do things that help you live well and improve both your physical health and mental health. Self care can help you manage stress, lower your risk of illness, and increase your energy.

Some examples of self care strategies to relieve stress are:

• Stay active: You can benefit from physical activity on a physical level and also mentally. Take part in some exercise outside, such as walking, running, biking, or dancing.
• Take a break from the news: Too much exposure to negative news can increase your stress levels. Try to limit your time on social media and news websites.
• Make time for a massage: A massage can relax your muscles, improve your blood circulation, and reduce your stress hormones.
• Connect with others: Talking to someone you trust can help you feel supported and understood. You can also join a support group or a hobby club to meet new people who share your interests.
• Establish your priorities: Identify what is important to you and what you can let go of. Learn to say no to things that are not essential or that drain your energy.

Workplace Stress

work place stress and interpersonal conflicts with supervisors can be very challenging.😔

Self care can help you cope with these situations by reducing your stress levels and improving your well-being.

Some self care tips for work place stress and interpersonal conflicts are:

• Accept that rupture is inevitable: Just as in psychotherapy, ruptures with coworkers are inevitable. You can try to repair them by acknowledging your feelings, apologizing if necessary, and expressing your needs.
• Exercise mindfulness: Mindfulness can help you become more aware of your thoughts, emotions, and reactions. You can practice mindfulness by focusing on your breath, observing your sensations, or using a guided meditation app.
• Know if and when to seek consultation with appropriate individuals: No two conflicts are identical. You may need to consult with someone who can help you resolve them, such as a human resources representative, a mediator, or a therapist.
• Speak using nonviolent communication: Nonviolent communication is a way of expressing yourself that respects both your needs and those of others. It involves observing what is happening without judgment, identifying your feelings and needs, making a request that is clear and specific.
• Take care of yourself: Conflicts can sap your energy and create stress. Thus, it is important to be taking care of yourself as conflicts arise. You can do this by getting enough sleep, eating well, exercising regularly, drinking more water, taking breaks from work, etc

Nonviolent Communication

• Nonviolent communication is an approach to communication based on principles of nonviolence. It is not a technique to end disagreements, but rather a method designed to increase empathy and improve the quality of life of those who use it and the people around them.
• Nonviolent communication involves four key components: observations, feelings, needs, and requests. Observations are what you see or hear without judgment or evaluation. Feelings are what you experience emotionally in relation to what you observe. Needs are what you value or require for your well-being. Requests are what you ask for to meet your needs.
• For example, instead of saying “You never listen to me!” (which is a judgment), you could say “When I see you looking at your phone while I’m talking to you (observation), I feel frustrated and hurt (feelings) because I need respect and attention (needs). Would you be willing to put down your phone and look at me when I speak? (request)”.

 Imagine you are working on a project with a colleague who missed a deadline. How would you communicate with them using nonviolent communication?🤔

Hint: You can use this format: “When I ……………. (observation), I feel ……………… (feeling) because I need ………………(need). Would you be willing to …………… (request)?”

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