How to put yourself first at work
Abby Swerin is a volunteer peer counselor at Empower Work and a writer focused on ensuring workers have the information and resources they need to thrive. She explores topics that come up on Empower Work’s free, confidential text line and brings research-backed approaches to support you.
Unfortunately, we’re seeing many unstable workplaces in the new year—holiday unemployment, layoffs, and downsizing are all common and current workplace challenges. If you’re in this boat, or you’re feeling anxious about these rocky times in the workforce, you aren’t alone. With several layoffs occurring—especially across tech, media, finance, and retail—in 2023 and the beginning of 2024, it’s normal to feel anxious.
Unstable workplaces can take a significant toll on a person’s emotional, physical, and economic well-being. It’s important to always put your well-being first throughout the overwhelming changes and emotions.
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Take care of your mental health
Your well-being at work is a huge contribution to your overall mental health. Work takes up most of peoples’ days, and it’s typical to see your coworkers more than your own family. So, when work isn’t working for you, it takes a toll on your mental health.
Unfortunately, workplace burnout or poor mental well-being is a systemic issue rather than an individual one. Addressing mental health at work takes more than self-care—there’s a need for workplace culture change. But, workers can lower their stress levels by practicing self-care techniques.
Toxic coworkers, a bad boss, rounds of layoffs, and more challenging workplace moments can feel overwhelming and draining. It’s important to practice self-care when work isn’t treating you well—taking your lunch breaks outside, deep-breathing exercises, listening to your favorite music, etc. You can also do something more drastic like requesting vacation time.
Keep your physical health in check
Stress at work can also take a toll on your physical health and manifest in your body. It’s common for people to lose sleep, feel burned out, and exercise significantly less during stressful work periods. Taking care of your physical health during stressful times can make a huge difference.
Get enough sleep. The difference between lack of sleep and getting enough sleep is drastic. Lack of sleep can have a significant impact on your body and mental health. Trying to work while sleep-deprived can lead to injuries, especially for manual labor workers. Sleep deprivation can also have drastic long-term effects.
Exercise. Whether it’s getting outside during your lunch break to take a walk, or finding a fun activity that helps you move your body during the day or after work—dancing, walking, jogging, strength training—it’s important to keep your physical activity in check. Exercise can help boost your mood and lower your stress levels.
Try deep breathing techniques or meditation. Clearing your mind and being thoughtful about your breathing can be extremely helpful when it comes to stress. There are many different breathing techniques you can use to reduce your stress.
Relieve economic stress
It’s very common to stress about financial instability during overwhelming work situations. Remember to always prioritize your physical and emotional well-being—your health is most important.
Make sure to take a proactive approach when it comes to your finances. Remember to check in on your finances on a daily, weekly, or monthly basis—whatever is best for you.
Having a backup plan and being prepared is key during unstable times in the workplace. Think five steps ahead by working on your job search materials—resumes, cover letters, portfolios, etc. This will help ease your mind if you ever find yourself in a position where you have to search for a new job.
Reach out for support
If you’re feeling stressed about work and are having a hard time putting yourself first, Empower Work peer counselors are trained to help you find your next steps. Text 510-674-1414 for free, confidential support from a peer counselor.
*Note: Empower Work provides non-legal support for workplace challenges. This information, while authoritative, is not legal advice or guaranteed for legality. Employment laws and regulations vary by state. We recommend consulting with state resources for specific interpretation and decisions. If you believe you were discriminated against in violation of the law, we recommend you seek legal advice.