It has been difficult two years. During the COVID-19 lockdowns, many employees experienced hardship because their sense of work-life separation and balance were disrupted by telework mandates. The continuing pressures of an increasingly demanding work culture, in addition to daily family responsibilities and current events, have had a negative impact on the mental health and well-being of many.
Now we have a lot of people going back to work. Again, prioritization and protecting our mental health is critical for all of us. Many businesses have new policies and services in place to help. Regardless of the resources available to your business, here are five simple well-being tips to practice on your own, at work and throughout the day.
1. Create a Work Space Intentionally.
Your workspace is where you spend most of your day, so it is essential to create a practical and soothing workspace that can maximize efficiency, productivity and a feeling of peace.
For some people, this can mean removing excessive space congestion and adding cleansing plants for a breath of life, while others may get the most out of their day by working near a window with natural light or hanging a white board on the wall to keep track of their daily to-do lists. While it may be difficult to fulfill all your needs in an office, optimizing it for your work style can help you feel more accomplished and put you in a better head space.
2. Develop a Healthy Morning Routine.
If you begin each morning by snoozing your alarm multiple times, rolling out of bed at the last minute, and then rushing to get out the door, there is a good chance you are beginning your day with unnecessary stress that can follow you to work. The creation of a healthy morning routine begins each day on a calm and positive note and sets the tone for the rest of the day.
Waking up a little bit earlier and taking the time to feed your body, mind and mind can make all the difference. That might look different for each of us: You may enjoy going for a morning walk, stretching, journaling, having breakfast with a loved one, or sipping a peaceful morning coffee outside before work. Regardless of your favourite routine, starting your morning by doing something nice can give you the mental clarity and confidence you need to take on the day.
3. Practice Controlled Breathing Techniques
When your day becomes stressful, practicing controlled breathing techniques is a simple but effective way to take a moment to relax, directly at your desk. A controlled breath can stimulate endorphins and reduce stress, anxiety and anger. These techniques can even increase your energy level, making it a great daily practice if you feel outdated or not.
Try the box technique: Blowing out through your nose or mouth, empty all the air from your lungs, then breathe in for four seconds, hold your breath in for four seconds, exhale through your mouth for four more seconds, and finally blow your breath out for the last four seconds. Rehearse until you feel relaxed and focused.
4. Take Active Rest Periods.
There is no glory in filling the tank. Although it may seem counterintuitive, taking regular active breaks at work can increase your concentration upon your return, boost productivity and keep you alert throughout the day.
Every hour or so, get up from your desk and move your body for five minutes—whether it is walking over to a colleague’s desk, taking a stroll outside, getting a glass of water, or doing a light stretch in an empty conference room or corner.
5. Take some Time on your Own.
In a world where technology allows you to keep in touch 24 hours a day, 7 days a week, it is important to know when to disconnect for a healthy work-life balance. Workplace stress can have a significant impact on your mental health. It is essential to spend quality time with your loved ones or to do activities you enjoy outside of work. Learn more about your rights at work related to hours of work, sick leave, parental leave and days off, and use this time when you need it.
If you feel overwhelmed or overloaded when it comes to work and how it affects other aspects of your life, it may be best to realign your work-life balance by structuring your day with certain hours committed to work and then turning your email notifications or work phone off (or on silent mode) outside those working hours.