Self-Care in a Virtual Environment

What pops into your mind when thinking of self-care in virtual learning? Taking a break from an online discussion board and closing the laptop? Having a sip of cold brew and staying caffeinated? Or just taking a nap and having a sound rest on a beanbag chair? These are all parts of the self-care routine that we can practice at home when navigating online learning. As we chart our own approach to self-care, here are some tips to help us stay well and balanced.

A change of mindset about productivity

When we spend too much time at home, it can be easy to blur the lines between online learning and personal life. With various areas of our lives overlapping, we could get obsessed with getting as many things done as possible while forgetting to set aside some time for self-care. Therefore, a change of mindset about productivity is the first step to practicing self-care in online learning. Productivity isn’t a matter of how much we can get done in a day. Rather, it is about taking the time upfront to create a system and get organized, so we can start with projects with higher levels of urgency and priority, and hopefully have more time to live our life outside of work.

When we approach productivity from a place of self-care, we get entirely different perspectives as follows:

• I deserve to set boundaries with my work.

• I deserve to create a structure, so that I can find more ease in navigating every day.

• I deserve to make the most of my efforts, so that I can reclaim my time.

Once we have changed our mindset about productivity, we can set up a daily schedule with tools such as Google Calendar, Microsoft to-do list or just a regular paper-and-pen desk calendar: set aside a few hours for doing readings or finishing up daily assignments at your best time of the day, schedule in breaks when you can jump on a call with friends or networking with classmates, and set up a specific end time when you can give yourself nice treats after wrapping up learning and work.

Identify your power-ups

Just as McGonigal (2011) advocated in one of the chapters in Reality is Broken, it is important to make a power-up list: a series of fun things that you can do for yourself to feel better, and be ready to call upon them whenever you feel overwhelmed or intimidated by the daunting task ahead. A power-up list could contain a home-made almond flavored cold brew, your go-to podcast, a phone call with a supportive friend who is always your number one fan, or a good sound nap. Those power-ups are meant to help us navigate a stressful day and break the cycle of depression and anxiety.

Mindfulness practice routine

Our brains are in a default mode of mind wandering and are, in essence, being perpetually hijacked. Mindfulness practice can typically help us direct our attention to a specific focus, cultivate inner calm and resilience by acknowledging and accommodating challenging emotions without being overtaken by them. Here we will introduce several mindfulness practices and hopefully you’ll find one that aligns with your personal interests.

Gratitude log

During and post pandemic era, Most of my work is done online and on the phone—what am I doing to express gratitude in these relationships? One of the best ways to express your gratitude to a client, coworker, or friend is by being responsive to their communications. Share resources and information generously. The internet is filled in news, alerts, startling news, and anything else you can think of, so occasionally it's simple to glance over someone else's victory without giving it much thought. We can show others our appreciation for their contributions by taking the time to recognise and celebrate their victories. To improve your wellbeing, use gratitude apps like Delightful and Reflectly Journal & AI Diary.

Networking with community

We all engage in networking, whether we realize it or not, throughout our lives. We discuss ideas with coworkers, refer friends and family to goods and services, interact at social gatherings, and, of course, go to formal networking events. It is broadly construed as a means of fostering connections within and across various organizations and communities, assisting individuals in realizing their objectives, fostering the exchange of knowledge and possibilities. An online community gains a lot from networking. People can connect with others who share their interests and spread knowledge in this setting. This type of peer-to-peer communication encourages ideas and innovation. Creating a virtual networking community and establishing connections with professionals at LinkedIn are two examples. Utilizing the power of recommendations is also beneficial.

Reference:

McGonigal, J. (2011). Reality is broken: Why games make us better and how they can change the world. Penguin.

Murphy, S. (2019). Fostering mindfulness: Building skills that students need to manage their attention, emotions, and behavior in classrooms and beyond. Pembroke Publishers Limited.

Treleaven, D. A. (2018). Trauma-sensitive mindfulness: Practices for safe and transformative healing. WW Norton & Company.

Ignite Insights. (n.d.). How to express gratitude in a virtual world. Retrieved July 31, 2022, from https://www.ignitena.com/blog/how-to-express-gratitude-in-a-virtual-world