Supportive Structure

Bridge in a garden.

Finally, Norcross and Guy ( 2007 ) noted that most approaches to self-care focus on changing the behaviors of the individual without adequately addressing environmental factors. An individual’s physical environment can affect wellbeing (Cook-Cottone 2015b ; Norcross and Guy 2007). There are several aspects of one’s physical space that may matter. The comfort and appeal of lighting, furniture, decorations, flooring, and windows can make a difference in the overall tone of a space (Norcross and Guy 2007 ). Barriers to daily functioning can play a large role in stress. Environmental micro-stressors can aggregate, chipping away at an individual’s resiliency and ability to cope (Cook-Cottone 2015b ). The environmental factor domain also addresses maintaining an organized work space, balancing work for others and addressing your own initiatives, wearing suitable clothes, and doing small things to make each day a little bit better (Cook-Cottone 2015b ).

Items:

  • I maintained a manageable schedule
  • I kept my work/schoolwork area organized to support my work/school tasks
  • I maintained balance between the demands of others and what is important to me
  • I maintained a comforting and pleasing living environment

Information:

  • Research has found that employees who report having good lighting in their workspace has been associated with a better mood, more engagement in work, and greater satisfaction with their work environment. (Veitch, Stokkermans, & Newsham, 2011)
  • “The presence of indoor plants in a hospital room leads to a higher perceived attractiveness of the room and this, in turn, leads to reduced feelings of stress in patients.” ( Dijkstra, Pieterse, & Pruyn, 2008)
  •  Offices that have plants, windows, and good lighting have been associated as having “high creativity potential” (Ceylan, Dul, & Aytac, 2008)
  • “Research suggests that one's attire makes a difference not only in the way he or she is perceived by others, but by how the clothes make him or her feel while wearing them. Adam and Galinsky (2012) introduced the term “enclothed cognition” in reference to “the systematic influence that clothes have on the wearer's psychological processes.” Their research indicated that the effect of one's attire “involves the co-occurrence of two independent factors—the symbolic meaning of the clothes and the physical experience of wearing them” (p. 918).” (Jackson, 2018)

Specific Guidance:

  • Suggestions to promote supportive structure include:
    • Incorporating planned breaks into your schedule
    • Maintaining an organized work space
    • Wearing suitable clothing
    • Maintaining a pleasing physical environment (e.g. lighting, furniture, decorations, plants)
  • TED Talk: How to Make Work-Life Balance Work

References:

  • Norcross, J. C., & Guy, J. D. (2007). Leaving it at the office: A guide to psychotherapist self-care. New York: The Guilford Press.
  • Cook-Cottone, C. P. (2015). Mindfulness and yoga for self-regulation: A primer for mental health professionals. New York: Springer.
  • Veitch, J. A., Stokkermans, M. G., & Newsham, G. R. (2011). Linking lighting appraisals to work behaviors. Environment and Behavior, 45(2), 198-214.
  • Dijkstra, K., Pieterse, M. E., & Pruyn, A. (2008). Stress-reducing effects of indoor plants in the built healthcare environment: The mediating role of perceived attractiveness. Preventive medicine, 47(3), 279-283.
  • Ceylan, C., Dul, J., & Aytac, S. (2008). Can the office environment stimulate a manager's creativity. Human Factors and Ergonomics in Manufacturing & Service Industries, 18(6), 589-602.
  • Jackson, D. (2018). Aesthetics and the psychotherapist's office. Journal of clinical psychology, 74, 233-238.
  • Adam, H., & Galinsky, A. D. (2012). Enclothed cognition. Journal of Experimental Social Psychology, 48(4), 918-925.

Sleep:

Information:

  • Research has shown a link between inadequate amounts of sleep and the development of numerous health conditions, including diabetes, cardiovascular disease, obesity, and depression.

Specific Guidance:

  • Recommendations from the CDC on how to improve your sleep include sticking to a consistent schedule, keeping your bedroom dark and quiet, and removing electronics from your bedroom.
  • TED Talk: One More Reason to Get a Good Night's 

Sleep Resources:

References: