- Judith Akatugba
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These have been difficult years. Work-from-home policies during the COVID-19 pandemic caused many employees to lose their sense of work-life balance and separation. Numerous people’s mental health and general well-being were badly harmed by the ongoing stresses of an increasingly demanding work culture, on top of their regular household chores and the news of the day.
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A lot of people are going back to work now. We must all focus and safeguard our mental health, to reiterate. To assist, new policies and services are being implemented in numerous firms. For instance, this Mental Health Awareness Month, BetterHelp and WeWork are collaborating. A complimentary month of professional therapy will be extended to all WeWork members and guests, and wellness activities will be held in ten WeWork sites throughout the United States and Canada.
These five easy wellness tips can be used on your own, at work, and throughout the day, regardless of the resources your company offers.
1. Establish a purposeful workspace
Since you spend the majority of your day in your workspace, it’s critical to design a functional and serene space that will promote effectiveness, productivity, and tranquility.
Some people may find that the best way to maximize their day is to work near a window that lets in natural light or to post a white board on the wall to chart their daily to-do lists. Others may find that this means clearing away extra clutter and adding air-purifying plants for a breath of life. Even if it could be challenging to meet all of your needs in an office setting, making the most of it for your working style can boost your sense of accomplishment and improve your mood.
2. Establish a healthy morning routine
There’s a strong possibility you’re starting your day with unneeded tension that can accompany you to work if you wake up every morning by repeatedly snoozing your alarm, hurrying to get out of bed, and so on. Establishing a peaceful, upbeat morning ritual helps you start each day off right and sets the tone for the remainder of the day.
It can be quite beneficial to rise a little earlier and set aside time for physical, mental, and spiritual well-being. For everyone of us, that may mean something different: you might like taking a morning stroll, stretching, writing in a diary, having breakfast with a loved one, or enjoying a quiet cup of coffee outside before work. Whatever your favorite morning routine, engaging in anything fun first thing in the morning might help you feel clear-headed and confident enough to tackle the day.
3. Practice controlled breathing techniques
Using regulated breathing methods at your workplace is an easy yet powerful strategy to de-stress when the day gets tough. Regulated breathing can lower tension, anxiety, and rage while increasing endorphins. Whether or not you are feeling overwhelmed, these techniques are a terrific daily exercise because they can even boost your energy levels.
Try the box technique: breathe in for four seconds, hold your breath for four seconds, exhale through your mouth for four more seconds, and then blow out via your nose or mouth for the final four seconds. This will empty your lungs completely. Continue until you are at ease and in control.
4. Take active breaks
There is no pride in persevering. Taking frequent, physical breaks while work might improve your focus when you return, increasing productivity and keeping you alert throughout the day, despite the fact that this may seem counterintuitive.
Get up from your desk every hour or so, and move around for five minutes. This can be as simple as going to a coworker’s desk, going for a walk outside, obtaining a glass of water, or performing a quick stretch in a vacant conference room or corner.
5. Make time for oneself.
In a world where technology allows for constant connectivity, it’s critical to understand when to disconnect in order to maintain a healthy work-life balance. It’s important to spend quality time with your loved ones or engaging in things you enjoy outside of work because work-related stress can have a negative impact on your mental health. Find out what your rights are at work about working hours, parental leave, sick days, and vacation days. Then, take use of those days off when you need them.
It could be best to realign your work-life balance by planning your day to include specific hours dedicated to work and then turning off (or putting on silent mode) your work phone and email notifications outside of those hours if you’re feeling overworked or stressed out at work and it’s negatively impacting other areas of your life.
