6 Self-Care Strategies for Introverts at the Office

Well, it’s that time of the year again. The pace at work is really starting to pick up. I notice this time of year I can be tempted to abandon some of the self-care strategies that help me stay in flow and maximize my awesomeness…. But aah aah ah! No ma’am! The first impulse is to fall back on self care, but what I really need to do is go harder.

Quite a few industries have high and low seasons. For some, it may seem like you can never quite catch a break. How do you keep your cool? It’s self-care to the rescue! Millennials are not shy about promoting self-care. Studies show we prioritize work life balance more than previous generations. The unashamed millennial that I am, I have my own collection of tried and true strategies that really keep the mojo going.

But what a lot of what people talk about when it comes to self-care is there own personal time, such as what they do before work, after work, or on the weekends. Well my friends, sometimes your emotional, mental, or even physical wellbeing cannot wait that long. The overstimulation, triggers, or drama at work has got you feeling worn and tired…

I know my introversion can add another layer of fatigue to the hustle and bustle of work, especially in the busy season. Yes, I love what I do, and I am walking in my calling, but a week of programming, meetings, class presentations, student appointments, sitting in interviews, and random demands or requests will have me going batty by midday! And I’ve still got a whole x hours until I can get home! I’ve got to take care of myself, stat!

I struggled with the overstimulation at work as an introvert until I read The Introvert Advantage. What a life-saver!! Dr. Laney explains why introverts need to take extra care of themselves in the workplace. She writes “When we are overstimulated and overwhelmed, we can’t think, we can’t be creative, and we aren’t very productive. It is vital to learn ways to calm yourself down.” Mane, this lady spittin’!

Whether you’re in a busy season, a toxic work environment, or your work drains you, then you’ve got to carve out some time for yourself during the workday. Here are my best self-care strategies I put into place that cater to my introversion during the work hours:

Pacing

Introverts have a low energy threshold. The more active or social we become, the more our energy gets depleted. That’s why I have to be super proactive about how I am investing my energy through the workweek. I am super conscious about my schedule. I also purposely have a day when I do not schedule appointments for most of the day. I also wait to work on projects that require most of my energy or creativity in the afternoon, when I am most alert. Pacing allows me to be more in control of what I am doing at different times, so I can be the most engaged to give my best.

 Take a walk

Physical activity really gets the brain juices flowing. Dr. Laney explains in her book that the introvert nervous system is programmed to tone down as much as possible, especially during stressful situations. Sometimes my thoughts are so overwhelming with what and how I need to get something done or my emotions are so clogged up about something going on in my personal life that I can’t concentrate like I want to at work. The lack of focus leads me to feel detached and withdrawn. Then I go for a walk, and I return with a clear mind and a plan to slay! The walk gives me that hit of dopamine, or feel good neurotransmitter, that I need to go into action! I fit in two walks a day during the week, and preferably outside. When it’s too cold, I have a dance routine in my office.

Take your lunch break

Your body needs nutrients to function efficiently. I do not think as well the closer I get to lunch. I know there are some people that rarely even eat breakfast, but if you feed yourself during the day, then you will think better and be in a better mood. Your body may not be used to it, but you’ll likely notice a positive change over time. You also need a break in your energy level during the day for yourself to recharge or process complex tasks.  I encourage you to even get out of your office, when you can. My lunch break also gives me a time to implement some of the other following self care strategies as well.

Turn down the lights

Introverts are not only stimulated by activity and people, but the general atmosphere in general. Light is very stimulating, and artificial lights can be draining. When you’re already wired, then the effects can intensify.  It can even give people headaches or migraines.  During my breaks at work or when I need to concentrate, sometimes I turn my dimmer desk light on, and the bright office overhead lights off. I feel soothed and more calm, and extra points if I play music like jazz or binaural beats.

Do grounding or breathing exercises

Oh boy, I have been so wired that I just need to soothe my nervous system. Breathing is great for that. I turn off the lights, close my eyes, and just pay attention to my breathing.  I also need to pause and pay attention to the tension in my body. I put both feet on the ground and focus on the different parts of my body from my toes to my head. I’ll often notice there is tension in either my back or stomach. By forcing myself to be still, I draw attention to my body and breathing helps me to regain focus. I am able to reflect and plan how to move forward.

Meditation, pray, or say affirmations before/after work

As an introvert my introspection is very active. I need to recenter my thoughts. Thoughts and feelings are intricately connected for introverts, and the lack of clarity stress often creates will leave me feeling stuck. I have two affirmations I like to read to get myself in the right frame of mind, one I read before work, and the other I read after I get home in the evening. I have also enjoyed picking a devotional to read before or after work. The habit of reading these affirmations in my down time allows me to form them into long term memory and associate a sense of peace with the words, so I can recall them when situations get intense during the workday. Instant feel good. Instant clarity.

Even when you love your job it can take a lot out of you. You need to be extra attentive to your needs to give yourself time to reset. Although I wrote most of these strategies with my introversion in mind, these strategies can be great for extroverts to try as well. Taking control of what you need to feel at your best at work is a game-changer to feeling happy and whole throughout workday, because stress is inevitable for all of us. Though we me need a bit more self-care in those times, it’s all the more reason that knowing our strengths and giving ourselves what we need makes us that much more unstoppable.