Take regular breaks
This isn’t just about booking a holiday; the simplest option is to pause for 5 minutes and breathe deeply - you can do that right now! Slow your breath without any tension. Even out your breathing. This will regulate and calm your nervous system. Take regular breaks every 30 to 45 minutes - stretch and look out of the window to relax your eye muscles, especially if you’re working on a computer. Enjoy your lunch break - eat slowly and mindfully or get some fresh air walking. Remember: regular pauses make you more productive, healthy and happy. Be kind to your body and brain!
Unwind from work
If you find it difficult to switch off and leave it all behind at the end of the working day, consider engaging in a relaxing activity at least an hour prior to going to bed. Have you tried yoga, meditation, a mindfulness practice, qi gong, drawing, doodling, journaling, having a long cup of tea… or simply staring into space? Yes, switch off your phone, get all the screens out of the room and prepare your brain for hibernation. Sooner or later you’ll find it easier to let go of excess tension. It's all about habits and committing yourself to healthier ones.
Move
If your job requires long hours sitting at a desk, try a standing desk. Use a workout ball instead of a chair in order not to slump and slouch. Sit on the floor, if that will spare you muscle tension, as well as back pain, joint pain, and reduced circulation. Poor posture can even lead to breathing issues and fatigue! Set a new trend by proposing a walking meeting (maybe on the balcony for some fresh air?). Be creative, remember that your body will either love you or hate you, correspondingly - allow you to perform your work or simply make you sick when you don’t honour it. Listen to and trust it’s signals. Your body is wise.
Be proactive and social
Everyone wants to be liked and accepted. But very few take the first step. Go out of your comfort zone and show appreciation to your colleagues. It might be something really small like a kind word, a warm smile or a note on the desk of a co-worker. Bishop Desmond Tutu sums up this approach beautifully: “Do your little bit of good where you are; it's those little bits of good put together that overwhelm the world”. We’re spending a such a large amount of our conscious time at work, so why not make it a pleasant time for us and for others.
Take one task at a time
Set boundaries. Once you leave work, try to switch off. Or if you’re working from home, set a specific place and don’t eat or sleep there (yes, please, do not work from your bed unless you want to have insomnia…). Our brains like to associate certain places with particular activities. So, don’t mix it up. If your job allows it, turn off any email notifications, so you aren’t lured into checking your phone or computer. If possible, kindly remind your co-workers to call you within a time frame. Work hygiene takes some discipline, but it pays back!
Be OCCUPATIONALLY well!
