Stress from work can really add up. That’s why it’s important to know how to prioritize your health and wellness, even on the toughest of days. We love the tips below, collected from the American Heart Association and Harvard Business Review (HBR). These simple ways to improve your well-being at work can help you lower stress, strengthen your immune system and boost your quality of life. As Mental Health Awareness Month comes to a close, we think they’re great reminders to help you manage demands from work all year long.
These are few of our favorites:
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- Check in with yourself daily. Take time to ask yourself how you’re doing today. It’s a simple exercise, But it’s one that helps you become more aware of your emotions to help you feel more control. And research shows people who practice emotional awareness are more likely to report greater well-being. Plus, becoming aware of your difficult feelings can reduce how intensely you feel them. It also gives you an opportunity to do something to support yourself to feel a little better.
- Take a couple short, quality breaks during the day. According to HBR, your brain needs to take a break every 90 to 120 minutes to perform at its best. Effective breaks should be “quality” in nature or something that helps you disconnect from work, refuel and recharge. For instance, taking a walk can be very beneficial. However, scrolling social media or catching up on your to-do list might not feel like a real break. The American Heart Association refers to taking short breaks as “making minutes matter,”which we think is a helpful way to think about your rest time.
- Stay hydrated. Drinking enough water has many benefits, including improving brain function. But when work gets hectic, you may forget to keep up with healthy habits like this. To make sure you’re staying hydrated, use a refillable water bottle and keep it by your desk. You can even create “water break challenges” with coworkers or family members, encouraging each other with periodic reminders to drink more water throughout the day.
- Find time for lunch. It’s important to schedule an official lunch break every day. If possible, you should eat away from your workspace, so you can focus on your meal and enjoy your downtime. Plus, good nutrition improves physical health and may help decrease stress and anxiety. A lunch break can also help you from getting too hungry and then overeating or snacking too much later in the day.
- Limit distractions. Fewer distractions will make you more productive at work and more present while you’re at home. To do this, you can turn your phone on silent mode when you don’t want to be disturbed. Or block out time in your calendar to read emails, check messages and do other tasks.
- Practice gratitude. If you don’t have one, create a daily gratitude practice. This can be as simple as celebrating little wins or writing down things you appreciate in a daily journal. Positive thinking can greatly improve your mental health. And developing a grateful mindset can be beneficial, especially in stressful or uncertain times.
Noticing the early warning signs of job stress
Not sure what too much stress looks like? Experts say to look for signals such as:
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- Difficulty concentrating.
- Irritability or short temper.
- Job dissatisfaction.
- Low mood or morale.
- Physical symptoms, like frequent headaches or upset stomach.
These can all be early warning signs that stress levels are getting too high. If you do notice any of these, try incorporating the simple ways to improve your well-being listed above. Doing this regularly can keep your stress at healthy levels and improve your overall health and attitude.
This article is for informational purposes only and is not meant as medical advice.
Sources:
https://hbr.org/2023/07/6-science-backed-ways-to-improve-your-well-being-at-work
