SELF-CARE ON THE MOVE
The downfall of many conversations around self-care is that they focus too much on things you do at home, but most of us don’t actually spend all that much time there. Think about it: You’re spending most of your day at the office, you’re in your car or on public transportation all the time, or you’re traveling for work or for vacation. The amount of time you’re realistically spending in your own space is probably fairly low compared to how often you’re on the go.
So what does that mean for your self-care? You’re not likely to stop in the middle of a meeting and meditate on the conference room table. Building a good self-care routine that you can do at home is one thing, but building one that you can do anywhere is another.
Having a self-care toolbox that you can draw upon wherever you are is important. Anxiety and stress don’t happen in a vacuum. Things that you encounter in the world every day—like demanding bosses, bad drivers, traffic jams, long lines at the grocery store—all have an impact on your stress and anxiety levels. Sometimes they can build up so much that they become overwhelming. If you expect to be able to run home and take a bath every time you get stressed, you need to reconceptualize your self-care routine.
Many of the main aspects of self-care remain in place no matter where you are. Checking in with yourself is possible. So is calming yourself down when you feel anxious or stressed. It could be as simple as doing some controlled breathing or popping on some headphones and listening to a meditation app.
Why It Matters
Most of this book discusses how self-care can help chill you out, but many people have increased anxiety when they’re out in the world. Do you have a problem with road rage? Are you an anxious flyer? Do you get freaked out by crowds? Self-care can help with all of those things. A constructive self-care practice will be useful wherever you are and especially in stressful situations (which don’t always happen at home).
How to Build a Mobile Self-Care Practice
The most important thing with any self-care practice is to plan ahead. This goes for whether you’re getting in the car to go to work or packing for an extended vacation. Think about the self-care tools you enjoy at home and how they could translate to where you are going. It’s not always as simple as packing a sheet mask in your carry-on bag, but it could be. Plan ahead and make sure you always have at least one self-care tool at the ready should the need arise.
On Vacation
Even on the most relaxing vacation, it’s possible to get overwhelmed and stressed. As you’re planning your trip, include activities that are meant specifically to promote self-care.
- Meditate: Keeping a meditation app on your phone can help you keep up your practice wherever you are.
- Go for walks: Just like at home, moderate activity will help promote blood flow and increase your endorphins.
- Get into nature: No matter where you’re going, plan activities that will get you out into nature. The positive effects have been proven (turn to Part 6 for more on this).
- Take your journal: If you use journaling as a self-care tool, don’t leave home without it.
- Plan a spa visit: Spas can be found all over the world, so no matter where you are, consider visiting one (even if it’s just in your hotel).
- Allow yourself to splurge: Even if you’re traveling on a budget, plan on splurging on one thing. This could be a fancy dinner or paying for a checked bag. Stressing about money the whole trip will only cause anxiety.
In the Car
Spending time in your car is a reality of life for most people, whether it’s driving to and from work or just running errands. Turning your car into a self-care sanctuary can be a huge help in managing stress.
- Don’t take work calls in the car: Consider your car a safe space apart from the pressures of work. Leave any work calls for when you’re done driving.
- Turn your phone on silent: Hearing your phone ding with every new email or text message won’t just cause anxiety but will also distract you from watching the road.
- Listen to a podcast: Soothing music might relax you, but it could also make you sleepy. Instead, opt for a podcast since the sounds of talking can be just as soothing.
- Practice breathing exercises: No one is going to suggest you try to meditate while you’re driving, but using controlled breathing to manage stress can help you calm down, especially when you’re stuck in a traffic jam or feel road rage coming on.
- Use aromatherapy to your advantage: Getting an air freshener for your car might seem cliché, but using a car diffuser with natural essential oils like lavender can help you maintain your cool and keep you chilled out.
At the Office
Most people spend at least 40 hours a week at work, many people more than that, so figuring out self-care practices you can do at the office can help make it a little more tolerable. They’ll also help you manage the stress that comes with your job.
- Get up from your desk: Getting up from your desk every so often (some say as much as once an hour) can help keep blood flowing and your energy high.
- Declutter your space: It’s been said that a messy desk is the sign of a messy mind. Keeping your area clutter-free can help decrease anxiety.
- Get a plant: You might not be able to get out into nature during the workday, but keeping a plant at your desk can have a positive effect on your mood.
- Scent your space: Chances are you can’t light a candle in your office without arousing suspicion (or setting off the fire alarm), but using a small diffuser with essential oils can have a positive effect on your mood.
- Focus on your strengths: It’s easy to get caught up in the stress and negativity of others when you’re working in the same office. When you feel down, remind yourself of the things you are good at and doing right. You might even want to keep a list at your desk and look at it whenever you’re feeling stressed out.
- Breathing exercises: Sure, you could pop on some headphones and turn on a meditation app. But if you can’t, 1 minute of deep breathing will help calm anxiety.
On a Plane
Many people would classify themselves as nervous flyers. Even if you don’t, long flights can be stressful (screaming kids, tight seats, weird smells). Self-care can help get you through any flight unscathed.
- Stretch: Especially on long flights, it’s important to get up every so often and move around the cabin. You don’t have to do jumping jacks in the aisle, but walking a bit will help blood circulate.
- Get noise-canceling headphones: At the very least they’ll help drown out that baby crying a few rows in front of you. At best, they’ll let you listen to your meditation app in peace.
- Bring healthy food: Airplane food is just the worst, right? Bringing your own healthy food can keep you from feeling gross even after you get off the plane.
- Skin care: Skin can dry out quickly in the recycled air of a plane. Bring a cleansing wipe, moisturizer, and face mist to keep your skin feeling fresh. Bonus points for a sheet mask.
- In-flight massage: Especially on long flights, using small massaging balls to relieve tension on your feet and neck can help relieve pain and relax you in the process.