Have you ever felt overwhelmed, stressed, or anxious at work? Well, this is your sign to take a break and check out these 10 wellness tips.
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Work can get overwhelming and stressful over time. Apart from balancing out your personal life, you still have to be the best and most productive version of yourself in the workplace. Feeling drained and unproductive is not normal. Don’t ignore it. These are clear signs from your body that you need to take a step back. Safeguard your wellness so that stress and fatigue don’t creep up on you or even escalate to a serious mental or physical health issue.
What are the signs and symptoms of overwhelming stress?
The first step to safeguarding your wellness at work is recognizing or identifying the signs of overwhelming stress. This is harder than it sounds because most of us tend to zone out when we step into the workplace. We become oblivious to our physical, mental, and emotional needs and become somewhat robotic. This makes it harder to identify physical, emotional, and mental signs sent by our bodies.
So, how do you know that you are on the verge of a breakdown? Well, stress manifests itself physically. Start by closing your eyes, taking a deep breath, and listening to your body. The human body sends signals throughout the body, so you will know when something is off. For example, look out for the following signs and symptoms:
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Reduced energy levels and insomnia
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Acne
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Tension headaches
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Digestive issues
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Appetite changes
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Sweating
Wellness Expert and Medical Psychologist, Ms. Lynn Waithera Karanja, had this to say about safeguarding your wellness at work:
"Mental health is one area of our lives that we often overlook especially in the workplace. I believe that mental health is the epitome of our productivity in that it not only affects how we think and feel but plays an important and big role in the relationships and networks that we create.
So, why exactly is it important to protect our mental health?
1. Mental health has been associated with our physical health. It is said that there is no health without mental health, right? Mental health determines the energy we wake up with. When we experience burnout, our bodies take a big toll as we start experiencing physical symptoms like fatigue, headaches, backache, lowered immunity, which predisposes us to more infections, etc.
2. When we are in a good mental space, we are able to tap into the vast mental power that we have. This includes our creativity, planning and organizational skills, decision-making even learning becomes easier, faster and more efficient. Our mental health plays a big role in our overall productivity at work.
3. It also affects how we think and feel about ourselves. When we have negative thoughts and experience low moods or anxiety, we find it very difficult to take initiative into new roles or even leadership positions. This is because at that point we don't feel good enough or worthy of the task or the role. But with a good mental health space, you find it easier to take up new roles or leadership positions as you are aware and confident of your skills.
Lastly, mental health affects the relationships that we foster. When we are mentally well, we feel confident and feel worthy. This makes it easier to foster healthy work relationships and networks. So, how do we protect our mental health? I simply use the ABC Model.
First is I become AWARE of the place I'm in by analyzing where I am and how I feel.
The next step is BALANCE and this informs how we give attention to the physical, emotional, psychological, spiritual, and social aspects of our own being.
The last step is CONNECTION. We are interdependent social beings. We grow and thrive through connections that occur in friendships, family, social groups, nature, recreational activities, spiritual practices, therapy, and a myriad of other ways."
Tips on how to safeguard your wellness
77% of Company employees have experienced burnout in the workplace as shown by a study conducted by Deloitte through a workplace burnout survey. If you are experiencing any or all of the symptoms above, then this article is for you. You need to figure out how to balance the pressure and protect your wellness. Are you ready for some quick tips? Here we go!
1. Take walks
Set aside time every day to take a walk. It could be during your lunch break or bathroom break. Opt for the stairs rather than the lift. Additionally, create a phone alert after every 30 minutes that prompts you to get off your seat and walk around the office or stretch. Continuous physical movement throughout the day will help create blood flow throughout your body and help you maintain good energy levels. Take stretching breaks and concentrate on your legs, back, and neck. You could stretch out your body hourly as you go about your day.
2. Take a break from your devices
Try switching off your phone and stepping away from the computer, as you take your breakfast or lunch.. Use this time to catch up on a book or meditate. Spending time away from your devices will help you strategize, boost your mood, and increase your productivity levels.
3. Eat healthily
Apart from the physical benefits, eating a balanced diet affects your energy levels, focus, and productivity at work. You are what you eat, so try replacing processed snacks with healthier options such as sweet potatoes, protein bars, and fresh fruits. Try meal prepping for the week and stick to your meal plan if you are tempted to buy unhealthy snacks while at work,
4. Create a work-life balance
Many of us are guilty of blurring the lines when it comes to this. Try to separate your personal life from your work life by setting boundaries such as:
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Switch off your work phone when you leave the office.
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Ensure that you complete all your pending tasks before the end of the day
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Switch off work email notifications when on work leave, weekends, or after you leave the office
There are so many ways to set clear boundaries between your personal and work life. If you work from home, try setting up a dedicated workspace that's strictly used when working. Keep it separate from the rest of the space in your home. This way, your mind gets to relax when you are not within this workspace.
5. Get enough sleep and rest
Do you struggle with restlessness and insomnia? Well, check your nighttime routine. What do you do before you go to bed? How do you prepare for bed? Increase your chances of having a restful night by creating a bedtime routine. You could take a warm shower, darken the room, reduce or avoid caffeine intake before bed, reduce the temperature in the room, and stop using your devices before bed. Most of us are guilty of scrolling through social media before bed. Figure out which healthy practices increase your chances of getting a more restful night.
6. Focus on one thing at a time
The idea is to work smart, not hard! Figure out how to give every task your undivided attention and still meet each deadline. Don’t get me wrong; multitasking is a good skill. However, don’t let it affect your wellness. You’d rather complete half the tasks on your desk than half-complete all of them.
7. Take advantage of your commute
As you sit in traffic, put on your favorite playlist or podcast. Let go of all the stresses and even try reading a chapter of a book as you go to work or return home. Use this time to boost your mood and energy levels. Alternatively, you could download a mindfulness app and explore it during your commute.
8. Delegate work
Most workplaces have a very competitive environment. It’s easy to get caught up in the competition. However, if your wellness is affected, you should consider work delegation. When you delegate the work,
No man is an island. Everyone needs a shoulder to lean on once in a while. If you are overwhelmed by deadlines and a ton of work on your desk, delegate some of it to a workmate. You will have enough time to give each remaining task the focus it deserves.
9. Don't compare yourself
Some people are better at managing stress than others. If you are struggling with safeguarding your wellness, work on focusing on yourself rather than others. If your workmate can take on 10 tasks and still meet deadlines, and you can only do 2 at a time - that is still okay.
10. Create a daily meditation routine
Meditation is a good way to focus on your mental wellness and disconnect from your busy daily routine. Meditation lowers blood pressure, eases anxiety, and reduces stress. Create a 10-minute meditation routine every morning when you wake up or get to the office before you start the day. Additionally, have a meditation routine that helps you unwind in the evening when you get home. There are many forms of meditation. Do your research and select a routine that meets your needs. Alternatively, you could download a meditation application on your phone and use that as a guide for your routine.
Conclusion
Don’t feel guilty about taking that day off from work to focus on your needs. You need to operate at optimum levels and taking care of yourself is the only way to achieve this. When exploring these tips, try to personalize them to fit your personality and needs. For example, if you are not interested in reading books or listening to podcasts, don’t force yourself to do it on the commute back home.
Working yourself to death won’t make you have a successful career, safeguarding your wellness with these tips will.
