Self-Care Self-Care itself and will start to shut down. You will not think clearly. If you have to, put fresh fruit on the counter or keep granola bars in your bag. Whatever you do, make sure that you’re not skipping meals. If, like me, you are a little too good at remembering to eat during stressful periods, make sure you’re eating the right foods. Probably not a party-sized bag of BBQ kettle chips. Stop judging me. Walk Go for a walk. A simple 15 minutes will clear your head. If you can do more than that, great! When I was training for a 5K, I noticed that the more time I took for myself, the more I felt worthy of that time. I eventually trained for and completed a half marathon. Not because I loved running, but because I enjoyed the feeling of investing in myself. Sleep Make sure you’re getting enough sleep. This is difficult when we’re stressed, because our brains turn into a three-ring circus as soon as we lie down. Funeral directors in particular can have a harder time getting your suggested amount of sleep because of on-call shifts interrupting your sleep cycle. If getting enough sleep is a challenge for you, try one of the following techniques: • Listen to a relaxation, meditation or hypnosis podcast at bedtime. Don’t worry, you won’t wake up clucking like a chicken when your alarm goes off. • Follow a healthy bedtime routine. • Practice this military method for falling asleep quickly: » Sit on the edge of your bed with only your bedside light on, and your phone silenced. » Relax your facial muscles. First tighten them up in a wincing motion, then naturally loosen. » Let gravity pull your shoulders naturally toward the ground. Let your arms dangle too, one side at a time. » While doing this, breathe in and out, letting your chest relax further and then let gravity relax your thighs and lower legs. » Try to clear your mind for 10 seconds. If thoughts come naturally, let them pass–just 44 www.ogr.org | Summer 2021 keep your body loose and limp. » Now picture one of the following two scenarios: you lying in a canoe in a calm lake with clear blue skies above you; or you in a velvet hammock, gently swaying in a pitch-black room. Look Forward to Something Put something on your calendar that you enjoy. You might be surprised to learn that planning a vacation gives us a big happiness boost. Book a tee time or schedule a mani/pedi. Plan lunch with your best friend. Anything you can do to imagine yourself happy in the near future will change your mood right now. Don’t believe me? Consider how miserable you can make yourself when you spend all day worrying about the worst-case scenario. Self-Care Is Essential I was skeptical. “Can a person really overcome debilitating depression with just these five steps?” Here’s the thing: These steps alone won’t solve all your problems. But without appropriate self-care, your brain and body lack the resources to cope with and heal from the stress you’re facing. Amy C. Waninger works with organizations that want to build leadership bench strength from a diverse talent population. She is the author of numerous books, including "Network Beyond Bias: Making Diversity a Competitive Advantage for Your Career." Amy is a Certified Diversity Professional, a Professional Member of National Speakers Association, a Certified Virtual Presenter, and a Prosci Certified Change Practitioner. Her other credentials include two degrees from Indiana University and a "World’s Best Mom" coffee mug. Amy will be the Keynote Speaker at OGR's Leadership Summit, Sept. 19 - 21. Learn more and register today at OGR.org/Leadership-Summit
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