Wellness at Work

I am no stranger to stress at work. My job is demanding, fast-paced and I have mucho responsibility. Most days, I feel like there just aren't enough hours and not enough help to complete everything. I often put a lot of pressure on myself, which leaves me drained. As of recent, I have really observed my role in the workplace and what I, as one human being, am capable of handling. I've really made wellness a priority not only in my personal life, but at my job. Here are some tips that I would like to give, on how I try to maintain wellness in my workplace.

1) Greenery! I suggest having at least one plant in your office space. Plants offer a calming effect, bring out happiness and also help to clean the air that you breathe. Aesthetically, they bring a positive tone to any space they're placed in.

2) Take a break! The struggle is real! I'm still guilty of letting the time pass and not giving myself breaks that I need. Set a reminder on your phone or computer. Get up and away from your desk. Grab some water, coffee or tea. Grab a snack. Talk to a co-worker. Distancing yourself from your work for a short period of time give your mind a mini-reset and helps to clear your head. It also helps to take breaks from staring at your computer screen. Too much screen time can lead to headaches, eye strain and eye dryness.

3) Have a snack. I like to keep a drawer in my desk specifically for personal storage. Its filled with stuff like hand lotion, my headphones, lip balm and snacks!! I like to keep unsweetened applesauce, dried apricots, granola bars and nuts for snacking. When I don't have time to have breakfast before I leave the house, I keep items like quick oats, brown sugar and a mix of coconut chips, flax seeds and dried cranberries for a hearty breakfast or plain rice cakes and natural PB for a lighter first meal of the day. I always have 1-2 pieces of fruit readily available to eat as well.

4) Stay hydrated. Drink water!! I don't follow the 8 glasses of water per day rule. I always keep my water bottle full and drink regularly throughout the day but I use the urine colour test to determine my hydration level. Not to gross anyone out, but urine should be similar to the colour of lemonade; a pale yellow. Clear urine is a little excessive and darker shades of yellow mean that you need to increase your water intake. For those who don't like plain water; infuse your water with fruits or herbs. I like cucumber, mint and lemon. Orange slices are also very refreshing!

5) BREATHE! Deep inhales and long exhales. When you feel like your beginning to stress or become anxious....follow the 4-7-8 breathing technique. Inhale for the count of 4, hold your breath at the top for a count of 7 and slowly exhale for a count of 8. Repeat this for 1-2 minutes or until your start to feel yourself relax. When your breath slows down, your mind will naturally slow as well...something I always tell my yoga students during the opening to our classes. There are apps available to help remind you to stop and breathe. Apple watches have a built-in feature that reminds you to breath and runs an app that helps you to breathe deeply for 1 minute.

Remember that the workplace is where you spend a large portion of your time. Most of us spend more time at work than we do at home with our families. Evaluate your situation and take time to be mindful of your mental and physical well-being at work. If something isn't working out for you, assess the problem and be proactive in finding a solution. Taking these small wellness steps can help you out in a big way!

xo