You can adopt five simple habits to avoid the negative short and long-term effects of stress and burnout on your mental health. This will help you achieve a healthier work-life balance and improve your well-being.
Take Walking Breaks: 🚶♀️🚶♂️
- Even a short 5-10-minute walk can do wonders to clear your head, boost your energy, and reduce stress levels.
- Try walking during your lunch break, or take a quick stroll around the block when you need a mental refresh.
- If you can’t leave the workplace, consider walking up and down the stairs a few times or taking a lap around the building.
- Find walking partners at work and schedule a daily walking break together to keep each other accountable.
Practice Deep Breathing: 🧘♀️🧘♂️
- Deep breathing exercises are a quick and effective way to calm your nervous system and reduce anxiety.
- Find a quiet place, close your eyes, and take slow, deep breaths, focusing on the sensation of your breath moving in and out of your body.
- You can also try incorporating deep breathing into your daily routine, such as taking a few deep breaths before starting a task or after a stressful meeting.
- Several apps can teach you how to practice deep breathing. If your team has the Reaction Club app, you can join the workplace breathing club and get coaching for practicing deep breathing.
Socialize with Colleagues: ☕🗣️
- Connecting with your colleagues can provide a sense of support and make work more fun, helping to reduce feelings of isolation and stress.
- Take breaks with your coworkers, chat over lunch, or organize team-building activities.
- Even a quick conversation or a shared laugh can make a big difference in your mood and stress levels.
Disconnect from Work After Work Hours: 📴📵
- It’s important to build clear boundaries between work and personal time to prevent burnout.
- Avoid checking work emails or messages outside of work hours, and resist the urge to bring work home with you.
- Use your evenings and weekends to relax, recharge, and pursue activities you enjoy.
Prioritize: 📝🤝
- Feeling overwhelmed by a never-ending to-do list can be a major source of stress.
- Take some time to prioritize your tasks, focusing on the most important and urgent ones first.
- Don’t be afraid to delegate tasks to others when possible.
- Learning to say “no” to additional work when you’re already feeling stretched thin can also help to reduce stress levels.
Additional Tips
- If you feel your workplace is too stressful, it’s important to speak up. Reaching out to your HR manager and discussing issues openly can help the company have a better awareness of what is happening and how people are feeling. If you feel uncomfortable approaching them in person, you can try reaching out with a note without your name.
- It’s important to remember that it’s okay to ask for help. At work or outside of work. If you’re struggling to cope with stress, reach out to a trusted colleague, friend, family member, or mental health professional. Talking with someone can make a big difference in how you feel.
Remember:
- It’s okay to ask for help. If you’re struggling to cope with stress, don’t hesitate to reach out to a trusted colleague, friend, family member, or mental health professional.
- Small changes can make a big difference. Incorporating even a few of these tips into your daily routine can help you manage stress more effectively and improve your overall well-being.
