Understanding Occupational Balance:
Enhancing Well-being Through Daily Activities
As Occupational Therapists we focus on occupational balance. Backman (2004) explained that occupational balance is a way of being, rather than a specific activity or task, and achieved by taking part in daily activities that do not overwhelm, and result in feelings of positivity, satisfaction, and achievement.
Focusing on self-soothing the physical needs, would include (but are not limited to):
- Exercising
- Watching TV/series that you find stimulating.
- WildEarth offers free live streamed safaris twice daily. It allows you to interact with an expert game ranger in real time. Find more information at https://wildearth.tv/safarilive/
- During lockdown in London, the National Theatre is streaming their stage shows for free. Find more information here: https://www.nationaltheatre.org.uk/nt-at-home
- Eating healthy
- Pampering yourself (e.g. taking a bubble bath, taking a walk, etc.)
- Singing to music
- Changing your environment (restructure your rooms, furniture, etc.)
- Sitting outside in the sun/going for a walk
- Practicing healthy sleep hygiene
According to the Occupational Therapy Practice Framework, it is using everyday life activities for the purpose of enhancing or enabling participation in roles, habits, and routines in home, school, workplace, and community. It is important to focus on all aspects of your being (body, mind, soul, spirit).
Focusing on implementing self-care of the mind/soul and spiritual aspects, would include (but are not limited to):
- Reading
- Meditation or prayer, if that aligns with your belief or value system.
- ‘Headspace’ is a wonderful, free meditation app. You can find more information at https://www.headspace.com/
- ‘Eternal Sunshine’ is also a free app that offers daily inspirational messages, meditation exercises, and inspirational podcasts.
- Download it for your Apple device here: https://apps.apple.com/us/app/eternal-sunshine/id1245926909
- Or your Android device here: https://play.google.com/store/apps/details?id=com.bf.appd15440&hl=en_US
- ‘Calm’ is a free app offering help with breathing exercises, grounding, and nurturing. Find more information here: https://www.calm.com/
3. Positive self-talk
- ‘Vision Board’ is a free app that helps you to set goals and affirmations. It also allows you to record your voice to play back your affirmations to yourself. Download it for your Android device here: https://play.google.com/store/apps/details?id=com.mlab.visiongoal&hl=en_US and your Apple device here: https://apps.apple.com/us/app/vision-board/id1155742410
4. Journaling
5. Building puzzles
6. Coloring mandalas
7. Completing word searches, crosswords, Sudoku, etc.
- ‘Elevate – Brain Training’ and ‘Lumosity’ are both apps with both free and paid options. They offer a variety of games to train your mind. Find more information about Elevate here: https://www.elevateapp.com/ and about Lumosity here: https://www.lumosity.com/landing_pages/986
8. Making self-reflection collages/posters
9. Being creative by drawing, painting, sculpting, etc, even if you don’t think you’re good at it.
- Zentangle art is an easy-to-learn, relaxing, and fun way to create beautiful images by drawing structured patterns. More information on Zentangle art can be found here: https://zentangle.com/
10. Do something with a definite ending, like baking a cake, making a quilt, or anything else that you can do, finish, and feel done with. Life has a lot of uncertainties, and it’s nice to feel a sense of completion.
11. Listening to meaningful music
12. Managing emotions through anxiety breathing or relaxation therapy
13. ‘ClearFear’ is a free app that can be downloaded to support you in dealing with anxiety and fear in the moment using breathing techniques, positive affirmations, and other mindfulness practices. Find more information at https://www.clearfear.co.uk/
14. Practicing healthy sleep hygiene
15. Completing a daily mood tracker
16. Providing physical or emotional support/encouragement to others
17. Development of skills, e.g. time management, setting boundaries in an assertive manner, financial management, problem-solving, stress management, conflict management, etc.
18. Gain new knowledge through, e.g. online learning, subscribing to a vlog/blog, reading books, etc.
-
- ‘Scribd’ is an app with a monthly fee that allows you to download a large variety of both e-books and audio books. Find more information at: https://www.scribd.com/about
www.throughthewoodstherapy.com/100-strategies-for-self-care/
19. Develop a healthy support system: ask for help; attend therapy; have an intellectually stimulating conversation with a loved one.
20. Laugh often!
21. Accept uncomfortable emotions like anger, fear, sadness, disgust, embarrassment, and shame as part of what makes you human rather than something to be suppressed.
22. Limit your social media exposure, especially to negative news feeds and people.
Sources and related content www.throughthewoodstherapy.com