Making Wellness Work For You15/04/2016
With Global Wellness day 2016 approaching, now is a good time to think about how small changes to your lifestyle can keep your mind and body in good order throughout the week. As well as focusing on diet, exercise and rest, learning how to reduce stress is very important.
Many will agree that it’s easy to stay calm and relaxed when you’re at home and have time to yourself, but how does it fit into a busy lifestyle and when you are at the work place?
Here are some tips to make wellness work for you where and when it’s most needed.
20 Minutes of Quality Breathing
Setting aside just ten minutes of time for breathing exercises before and after lunch can make a positive impact on your busy day. Try and find a quiet corner in an unused room of the office, the break room or somewhere else quiet in the building and be sure to bring your phone with you so you can set an alarm to bring yourself back to reality when it’s time to go back to your desk.
In the first half of the day, use your break to practice equal breathing for ten minutes. Lie on your back, or if this isn’t possible try to sit relaxed in a chair.
- Close your eyes
- Inhale for a slow count of four
- Exhale for another slow count of four
- Repeat for 10 minutes
- Inhale and exhale through the nose
- Visualize that you are going on a train journey into the countryside and imagine the trees and fields passing you by.
This exercise is also a handy way to clear your mind and fall asleep at night time.
If you are finding it difficult to ‘let go’ and switch away from work during these 10 minutes you can use guided meditation to help you relax. Grab a pair of headphones and in your quiet place find a guided meditation video on YouTube to help you. You can find an example here, but it’s important to find a video series which you like and a host’s voice that doesn’t irritate you.
Manage Reactions and Focus on the Positives
Whether it’s in the car or at your desk, there are plenty of instances that could frustrate or inconvenience you during the week. It’s only human to ‘vent’ our feelings or express our emotions, but knowing when and how to do so can make a big difference to your well-being.
Stop and Evaluate
If your workload is suddenly increased because a colleague is off sick, or if you get a flat tire when you are on your way to meet a client, it’s important to stay calm and not to be too hard on yourself.
For some people it’s helpful to keep some ‘go to’ positive thoughts in mind for these situations. It might sound cheesy but think about an upcoming holiday or a fond memory with your loved ones that will make you smile.
Little hiccups in our lives will always happen and they will happen to everyone. Remedy the problem the best you can, ask for additional help if you need it from those around you and move one.
Have Empathy for Others
As well as looking after yourself, it’s important to manage your interactions with others in stressful situations. In the example of a colleague’s absence causing more work for you, stop and think about times when you were sick and could barely make out the numbers on your mobile phone, let alone answer an email coherently. A good measure is to think how you would like to be treated if the roles were reversed and act accordingly.
It’s true what they say: Prevention is better than a cure. Look for changes to your day to day habits that can reduce the likeliness of stress occurring for your or others.
In your own life, try not to leave things to the last minute. This goes for things like work deadlines and leaving the house to late in the morning.
With others in mind, think about how and when you break bad news staff or delegate a big chunk of work to a colleague. Let people know if you’re not managing with your workload and if appropriate, explain any factors outside of work that are impeding your ability to get your work done that you may need help.
Remember, little changes can make a big difference.
“Global Wellness Day has a natural fit with VOYA; both promoting a healthy balanced and contented lifestyle. We are encouraging our spa partners to take part in and host Global Wellness Day activities to boost awareness around this significant idea”
-Kira Walton, VOYA co-founder and Global Wellness Day ambassador.