Even when you enjoy your job, working can still be a hotbed of stress and pressure. When you don’t address this effectively, it can have a long-term negative impact on your holistic well-being. The good news is that there are measures you can adopt to mitigate the potential for disruption.
For many people, this involves performing stress reduction and leisure activities before and after work. This can be helpful, but you don’t need to limit your efforts to your precious free time. You can relatively simply cultivate peace and wellness activities into your core work day, too. This enables you to be productive while also protecting yourself from negative influences.
Let’s take a look at a handful of empowering practices here.
Take Breaks for Yoga and Meditation
Taking breaks throughout your workday is a key part of maintaining wellness. However, too many people regularly work through their breaks, which can lead to burnout. Your first step toward cultivating peace and wellness in your work day is committing to just separating from the business. Not just lunch breaks, either. Schedule some short periods away from your desk throughout the day.
Alongside maintaining a positive break practice, you can also optimize these moments for your well-being. During your longer break times, spend a portion of these performing a gentle yoga routine. This allows you to slow down and take your focus away from the details of the work day. You can then decompress by simply focusing on the beneficial motions of your body and your state of mind.
Your shorter breaks, on the other hand, can be great opportunities for meditation. There’s no doubt regular meditative practices can be beneficial to your physical, mental, and spiritual health. It helps you separate from unhelpful thought patterns and reduces stress. Yet, many people struggle to maintain meditation comfortably and effectively. You don’t have to take a long chunk out of your day. Just 5 minutes every morning and afternoon can be effective. If it helps you maintain focus, there are various mobile apps you can utilize to guide you in these moments of meditation during your break times.
Create a Positive Working Environment
It’s important not to underestimate the power of your workplace surroundings. The World Health Organization (WHO) reports that a negative working environment can impact your mental and physical health. After all, it’s difficult to cultivate peace and wellness when you’re subjected to difficult stimuli throughout your day. You, therefore, need to make adjustments to your surroundings designed to support your well-being.
This should begin by maintaining an uncluttered space wherever possible. An area crowded with the trappings of paperwork, files, junk, and personal items only result in disorder. This can lead to a mindset that reflects this chaos. The disorganization will tend to make you feel more stressed, which in turn can be turbulent to your emotional and physical health. Spend a little time each day removing unnecessary items and adopting good organizational practices like paperless operations.
You can then turn to the details of your decor. Open blinds or curtains to let in the natural light, rather than relying on the artificiality of harsh bulbs. If you work in the city, adopt noise reduction frameworks like soundproofing the walls and sealing the windows. Gather positive images around you, such as photos of your family or artwork that inspires you. Keeping a few crystals on your desk, such as amethyst, aquamarine, and hematite, can enhance the stress-relieving potential of your environment.
Seek Out Supportive Resources
When it comes to cultivating peace and wellness in your work day, it’s important not to put all the responsibility on your own shoulders. Sometimes the most important tools available to you will be those provided by other people. As such, it’s important to build a collection of external resources you can utilize to support your peace and wellbeing at work. Not only are these tools useful in themselves, you can also find it comforting just to know they’re available to you when you need them.
This can begin with becoming familiar with the mental health accommodations your employer provides. Under the Americans with Disabilities Act (ADA), all employers are required to provide reasonable accommodations, but the specifics of these can vary. It may be the case that your company is open to flexibility in your schedule when you’re struggling. They may have quiet rooms you can utilize if you find the stimuli of the workplace overwhelming. Some employers also offer access to subsidized counseling.
It’s also wise to review the support available to you in your local community. If you’re in addiction recovery, the stress of work may disrupt your peace of mind and resolve. Establish details of emergency support groups and crisis lines you can utilize when things get tough. The same goes for local public health initiatives to offer resources to those living with depression and anxiety.
Make a physical or digital file in which you can outline the details of all the support options most appropriate to your needs. Include addresses, phone numbers, email accounts, and websites. Keep this in a place you can easily access at work.
When you make efforts to cultivate peace and wellness in your work day, you can be happier, stronger, and more productive. Even simple measures you apply consistently can be effective. Regularly schedule breaks and enhance them with yoga and meditation. Implement environmental choices in your workspace that reduce stress and boost your positivity. Don’t be shy about establishing what resources are available to you and preparing the details for future use. You spend a significant amount of time at work. It’s worth making the effort to ensure you have a healthy experience.