This article first appeared in the blog section of Healers Magazine

 

Do you wake up each morning, after a restful night’s sleep, energized and eager to get your day started?

Do you face your challenges with an open mind and an open heart?

Do you end your day satisfied with what you have achieved, resting in the knowledge that you have met all your challenges and/or done your very best?

The truth is that we often find a lot more bumps on our road than we would like, but there are practices that all of us can put in place to improve how we respond to the everyday stresses and challenges we face.

For instance, how we start our day can make a huge difference to how it pans out. If you think of your morning routine, can you add or take away anything that will make it better? Are you in a rush to get out of the door on time? If that sounds familiar, then try setting the alarm half an hour earlier and add some me-time. I realize there may be some initial resistance to do that. Trust me! Once you do it a few times however, it will become part of your routine, like brushing your teeth. If you know you’re likely to have a busy day ahead with lots of rushing around, then a twenty-minute meditation or a short yoga practice could add balance. You’ll start your day feeling calm and relaxed and you will carry some of that relaxation into your busy day, which will be less frantic, even more enjoyable possibly. However, if you’ll be working from home and will have little chance for physical activity, then a brisk early morning walk or a dynamic yoga practice will lift your energy and mood at the same time.

It is vital to take regular breaks during the day, mid-morning and a mid-afternoon for example. Get some fresh air and do some stretching, especially if you have been sitting at a desk for prolonged periods. Take every opportunity to do targeted stretches or some breathing/mindfulness during the day. There are natural opportunities to do so without productivity loss: i.e., while you boil water in the kettle, and wait for the photocopier to warm up or for your laptop to update.

Be sure to take your lunch break. Eat a light, healthy lunch and spend some time socializing with your work colleagues, but try not to talk about work-related affairs in order to give yourself a mental break. Alternatively, you could go for a brisk walk outdoors;  getting some fresh air and some sunshine, weather-permitting, which will boost your mood.

Don’t carry your workload into your evening. What is left unfinished, put it aside for the next day. Join into activities that help you unwind and de-stress. These range from a long soak, a nourishing evening meal, listening to music and chatting with friends, to watching a movie, to practising a sport you enjoy. If you have a sedentary job and have had little chance for activity during the daytime, then you can do so in the evening, by joining a gentle yoga class perhaps. I don’t recommend doing any strenuous physical activity late into the evening as this may disrupt your sleep. If you want to do something which is physically demanding, I suggest doing so in the early evening at the latest. To help you get a decent night’s sleep, practise some breathing and mindfulness or a guided relaxation thirty minutes or so before you go to bed, which should help you wind down both physically and mentally.

You may argue that you feel guilty for taking time out to dedicate to self-care. The truth is that it’s not selfish, and is absolutely necessary. ‘You can’t pour from an empty cup’ is a truthful adage. You’ll be in a much healthier place, so as to meet your challenges and make better decisions, if you feel rested and replenished on all levels: mental, physical, spiritual.

 

You may also argue that while you would like to implement all of the things that have been recommended, you strongly feel that your boss will not support you. I hear you! Although you may get some funny looks in the office for stretching while you wait for the kettle to boil, don’t let that put you off. You have every right to do so. In fact, you may even inspire others to do the same. There is strength in numbers. Before you know it, you may start a new, healthy office trend!

Even if you’re unable to add well-being much during work hours, there is nothing stopping you from doing so at other times during the day.

You may even want to start a conversation in the workplace. Some companies already offer well-being programs, as they’ve recognized how indirectly beneficial it is to take good care of their employees. Mental health issues are the most common cause of long-term absence, followed by musculoskeletal injuries and stress, which are also the most common causes of short-term absence. (Health and wellbeing at work 2021: survey report (cipd.co.uk) .

Furthermore, it’s a no-brainer that if employees feel happy, appreciated, well looked after, they will thrive and the company will reap the benefits of that, in terms of increased performance and productivity, in addition to reduced absenteeism.

It’s a win-win for all!

 

Mara