Is Your Job Destroying Your Health?
A personal journey
Can your job really make you sick?
Is that even a thing? Do we not just go to our job, put in our hours, and then return to our home life at the end of the day?
That is how it is supposed to be anyway. But so often it is not.
I retired from my job as a school principal in 2022. It was a career that I absolutely loved! I poured every inch of myself into that job for over thirty years. It was a place where I made life-long friendships and deep connections, and I miss it dearly.
However, the cold and hard truth is that this labor of love was killing me. Slowly and methodically.
Everything I had was put into the “job,” and precious little was left for anything, or anyone, else. I developed numerous ailments that I ignored and a dangerous alcohol addiction. A true downward spiral.
Recognizing my decline, I took early retirement so I could spend my days with my loved ones and reclaim my life.
Then in the summer of 2023, almost one year after I retired, I found out that I had advanced Stage 3 kidney cancer.
It was a real kick in the butt!
After hearing the news, I went through a whole range of typical emotions.
Shock, denial, sadness.
More than anything though, I was angry.
You see, one thing stood out for me as clear as the nose on my face.
It was advanced cancer!
That meant it was not new. I had been carrying around this little tumor passenger for some time. Hidden within while I went about my daily business at school. Working ridiculous hours while never taking a moment to look after my well-being.
This triggered a stark realization, and brand new emotion.
Gratitude.
I am more than aware that if I had not retired early, I would still have the cancer inside me. While working, I never took the time to get checked by the doctor or look after my health.
Never!
I felt far too busy and did not want to let people down by being absent.
That changed when I retired though. I ended up getting checked and there it was…cancer!
My doctor told me that if it had not been discovered, I would have died within the year. A sobering thought.
Walking away from my job actually saved my life.
That is why I am here writing this piece. It is a warning for those who see themselves within my words. Don’t worry though, the warning does not come without some solutions! Something tangible you can grab onto.
I am more than aware that I am one of the lucky ones. I was able to leave my career because I had a reduced pension to support myself and my family. Not everyone has that privilege. You may have no choice but to remain in a job that you would rather leave. Bills have to be paid, and mouths need to be fed. I totally get that!
Be that as it may, there are ways to address a frantic and overwhelming work environment. In fact, I continuously lectured my staff about this very matter.
“If you want to help anyone else, you need to take care of yourselves first,” I would always say.
They appreciated the sentiment but saw through the hypocrisy. I was the last person who should be giving advice in this area. They knew I personally ignored it.
While it is true that I did not live by my own advice, I still attended a lot of training about self-care in the workplace. Attending was part of my job description. I also sent all my staff to various workshops on the subject.
The results of this were pretty overwhelming for the most part. My staff became happier and more relaxed. They began to use the methods that were taught, and this provided tangible results. I saw it in their actions and heard it in their words.
Despite initial doubts about how practicing self-care was remotely possible during a busy workday with looming deadlines…they made it work. You can too, and the methods may be more realistic and less complicated than you may think.
What Is Self-Care?
Self-care is any deliberate act that an individual performs in order to attain the best physical and mental health. It can involve sensorial, pleasurable, mental, spiritual, emotional, physical, or social acts. For example, running is a great self-care activity that covers physical and mental needs, while meditation is a wonderful form of spiritual self-care.
The aim for all of these is the same — optimal health. The ability to practice self-care is vitally important to one’s overall health, and necessary to manage stress and thus build up the significant life skill of resiliency.
When all of this is considered, it becomes quite obvious why self-care is so important. However, can it truly be practiced in the bustling work environment? Is this realistic?
Despite how they are frequently portrayed in movies and popular media, employers overwhelmingly want what is best for their employees. Not all the time of course. There are always rotten apples in the barrel. But more often than not, they seek staff who are healthy, balanced, and productive.
The ability to practice self-care is vitally important to one’s overall health, and necessary to manage stress and thus build up the significant life skill of resiliency.
However, many workers believe that if they are practicing self-care, and thus taking time for themselves, they are somehow being selfish and taking advantage of others.
That was me! I am speaking from experience here.
Self-employed small business owners tend to feel the same way. How can they possibly justify taking time for themselves when there is so much else that needs to be accomplished in the typical day?
I fell into this trap for years. The truth is that I knew the answer to the question all along, but decided not to apply it. Burnout and ill health were the results.
My staff discovered the answer though. And they applied it! What did they learn? They began to deliberately put themselves first and picked self-care activities that best matched their lives.
Can you do that? I am betting that you can.
Everyone will have a different “self-care toolbox,” and should adapt it to fit their personal and professional life. Below is a sampling of some of the activities they employed.
Create and Share Your Self-Care at Work Plan
The first thing that my teachers did was directly share their self-care plan with me. As the Principal and their “boss,” this did not take me aback. I respected and admired their initiative. I wanted them to be healthy and happy for their own sake, as well as for the students they taught.
The creation of, and commitment to, a self-care plan is essential. It will help you to identify your overall well-being goals and how you are going to achieve them. By actually composing a well-thought-out and written plan, you will be much more inclined to adhere to it.
Once it is completed it should be shared with important stakeholder groups. This would include your employer, colleagues, friends, and family. These are the individuals who can provide suggestions, encouragement, and support which will help you stick to your self-care regimen.
Ignore the Critics and Naysayers
As sure as the sun is going to rise in the morning, there will undoubtedly be people who will react negatively to your self-care plan.
There is a stigma attached to self-care which portrays it as “selfish” or “lazy.”
Nothing could be further from the truth. It is actually quite courageous and you must distance yourself from the cynics and not let them deter you from your overall plan for self-care and improved living.
You know what I am talking about! Those hushed whispers in the staff room.
Push them aside and proceed as planned.
Work-Life Balance
I am the last person in the world who should be lecturing you about work-life balance. Fortunately for you, my staff are providing this lesson to you instead!
An integral and mandatory part of your self-care plan has to be about maintaining a reasonable work-life balance. Work-life balance is identified as the number one method to obtain true happiness. Likewise, it is a vital component to add to your plan for self-care.
Individuals need to feel as if they can escape from work. It cannot become “all-encompassing.” You must deliberately create a balance between work and home.
As a small example, my staff and I agreed that there were to be no “work emails” sent to other members of the team on evenings and weekends. This was their family time, and it needed to be respected and nurtured.
Your life is defined by much more than just your work.
Individuals need to feel as if they can escape from work. It cannot become “all-encompassing.” You must deliberately create a balance between work and home.
Be Realistic
We all want to save the world!
The vast majority of people want to do the best possible job that they can do when they are at work. I am sure that you do as well. I know my teaching staff certainly did!
Due to this fact, they overextended themselves and ended up “biting off more than they could chew!” In order to stick to a balanced self-care plan at work, it is important to be realistic and set boundaries. You simply cannot do everything that needs to be done in just one day!
Involve your employer and colleagues in your plan and set a realistic goal for work completion. Those people who put themselves under intense pressure to finish everything no matter what, are compromising their physical and mental health.
Even if you finish everything in one day, there will always be something new to replace it. Don’t become part of this vicious circle.
Take Breaks Dedicated to Self-Care
Have you ever told a teacher to take a break during the school day? They tend to look at you as if you are some type of alien life-form! It is just not possible sometimes.
Be that as it may, it is something that my staff learned how to do. I did whatever I could to support them and make it happen by covering classes and shuffling schedules. It made them happier and more efficient teachers. A win-win for everyone.
Taking breaks at work that are devoted to one’s own self-care are quite important to the individual and their workplace. A study from the University of Illinois found that breaks from work tasks exponentially increased an individual’s ability to focus on the task at hand. In other words, it makes the workplace much more productive.
It is also important that the break is something that the individual enjoys and is part of the self-care plan. If not, it will become yet another task that is to be avoided.
Such activities as going for a walk, meditation, shopping, socializing with others, and listening to music are all excellent examples of self-care activities.
Take Care of Your Physical Health
Many people have heard the saying, “If you don’t have your health then you don’t have anything at all.” While this rings true in so many ways, it is amazing how many people ignore this sage advice.
Including yours truly!
Not my staff though! They learned about the many benefits a healthy body could have for someone physically, mentally, and spiritually.
A busy and hectic work life frequently leads to such poor habits as eating fast food and skipping exercise routines. The damage that this causes to physical health is exacerbated by the tendency of busy people to avoid going to the doctor or dentist for regular checkups. (insert a “ahem” here!)
This pattern needs to be deliberately stopped in its tracks. You are too important not to take care of your physical health!
Create a Healthy Work-Space
Something that can be easily overlooked when there are so many other things going on is the incorporation of a healthy work-space. While it may be commonly ignored, it is nonetheless critical in so many ways.
Those who lack a healthy work space will tend to be absent from work and less productive overall.
By focusing on such simple solutions as testing air quality, maintaining consistent and comfortable temperatures, and having ergonomic assessments completed, the work-space can become comfortable and conducive to physical and mental well-being.
Final Thoughts
My staff taught me an awful lot over the years. The importance of self-care at work was one of those things. While it was my job to deliver the lesson to them… the reverse actually happened!
There can be little doubt that taking care of ourselves physically, mentally, and emotionally at work is integral to our overall well-being. However, in the hectic and frequently chaotic work environment, this practice is often ignored.
You need to commit to a long-term plan for self-care at work. This will not only contribute to your overall health and happiness, but it will ultimately help your work productivity as well.
A healthy and happy worker is a productive worker. Self-care at work can help you reach that optimal level of physical, emotional, and mental health that everyone deserves.
Take care of yourself!
51 Self-Care Activities You Can Do at Work
Go for a walk.
Socialize with others.
Listen to music.
Read your favorite book.
Call your spouse.
Go out for lunch.
Compose a positivity statement.
Unplug.
Practice Kindness.
Go for a manicure at lunch.
Meditate.
Light candles in your office.
Practice deep breathing exercises.
Have your favorite treat to eat.
Rearrange your office furniture.
Work on your favorite hobby.
Write a poem or a story.
Watch your favorite show.
Get a haircut at lunch.
Listen to a self-improvement audiobook.
Go outside and sit in the sun.
Laugh with friends.
Stretch your tired muscles.
Create a “to do” list to organize thoughts.
Yoga.
Write a positive letter to yourself.
Go for a ride on your bike.
Try a new restaurant.
Go shopping.
Take some pictures with your camera.
Eat something healthy.
Do your favorite exercise.
Perform a random act of kindness.
Create a coping box full of things that make you smile.
Go to a pretty park and enjoy nature.
Have a herbal tea.
Hug a friend.
Sing your favorite song.
Call a friend.
Write in your journal.
Attend an exercise class.
Plan a party.
Book a massage.
Squeeze a stress ball.
Go to the local gallery and enjoy the art.
Forgive and grow.
Call someone special and let them know what they mean to you.
Color in an adult coloring book.
People watch at the mall.
Create affirmation statements.
Respect yourself and others.
Resources
Seven Types of Self-Care Activities for Coping with Stress. Barbara Markway Ph.D. Psychology Today. 2014
Introduction to Self-Care. School of Social Work. University at Buffalo
Brief Diversions Vastly Improve Focus Researchers Find. Science Daily. University of Illinois at Urbana-Champaign. 2011
7 Steps to Better Employee Self-Care in the Workplace. Dana Gionta Ph. D. Psychology Today. 2008
Self-Care at Work Makes Sense, Why is it Not Common Practice? Jane Keep. Unimed Living.
70 Ways for Self-Care. Evelyn Lim. 2011
45 Simple Self-Care Practices for a Healthy Mind, Body and Soul. Ellen Bard. Tiny Buddha