Many employees these days feel burnt out, overwhelmed, and exhausted. In an article on CNBC they posted a study which found that “Nearly 50% of employees and 53% of managers report that they’re burned out at work” and while burnout is not a new concept, stress and anxiety levels have increased since the start of the pandemic. So if you’re feeling like you need a little TLC and some “me” time but can’t escape for a tropical holiday, try out the below tips which should at least bring you a few moments of peace and relaxation, even on your busiest of days.
Heading into the winter months, with shorter days and colder temperatures, it can be challenging to spend a lot of time outdoors. However, instead of staying inside all day, try getting out during the warmer parts of the day for a brisk walk or bundle up and relax for a few minutes outdoors taking in your surroundings. Not only will you get the benefits of vitamin D, but studies show that “being outside in nature is relaxing, reducing our stress, cortisol levels, muscle tension and heart rates”. Additionally, “There are many mental wellness benefits associated with being outside in green spaces, such as lower risk of depression and faster psychological stress recovery. Studies have shown that being in nature can restore and strengthen our mental capacities, increasing focus and attention.” During a busy workday, having a change of scenery and going outdoors for even a few minutes, can help lower stress levels.
Take a Meditation Break
While you may feel the need to go, go, go, sometimes the best thing is to take a pause and step back. When you’re feeling overwhelmed, take a 5-10 minute break to calm your mind and focus on your breathing. This can be done in silence, simply focusing on the flow of your breath in and out, or if you want something guided, you can find an abundance of short meditations for free with a quick search on YouTube or Spotify. Taking this time for yourself can help ground you back into the present so when you do go back to the task at hand, you’ll feel more in control and focused.
With Thanksgiving around the corner, this is the perfect time to reflect and practice gratitude. When we’re stressed and anxious, it can be beneficial to replace those worrying thoughts with those of gratitude instead. In an article on Harvard Health, they say, “In positive psychology research, gratitude is strongly and consistently associated with greater happiness. Gratitude helps people feel more positive emotions, relish good experiences, improve their health, deal with adversity, and build strong relationships.” So instead of just thinking about what’s going wrong in your day focus on what has gone right and try and list a few things you have to be grateful for.