Unlock Your Best Self at Work – 3 Techniques for Enhanced Wellbeing
Here are 3 techniques for enhanced wellbeing at work :
1. Mindful Breathing
Take a moment to pause and breathe deeply. Inhale positivity, exhale stress. Practicing mindful breathing not only calms the mind but also reduces cortisol levels, helping you manage stress effectively.
Whilst studies are still ongoing, there is much evidence to suggest that mindfulness may help to reduce symptoms of chronic pain, PTSD, insomnia, and has even been used as a therapy to treat substance abuse issues. Doing just 10 minutes of mindfulness-based activities a day can have a profound effect on your mental health, and it doesn’t have to be a serious session of meditation. Being mindful simple refers to the practice of becoming present in whatever you are doing in that very moment, so if you’re at work, this could be an email you’re writing, actively listening to people during meetings, or even just taking 5 minutes on your lunch break to go outside and notice the world around you. Studies by Harvard Business Review found that when workers meditated in the morning before coming to work, they were more attentive and likely to help their colleagues, fostering stronger relationships within the team and increasing productivity. Therefore, mindfulness is in the best interest of not just the employees, but the business too.
2. Nutrient-Rich Diet
What you eat directly impacts your gut health and brain function. Incorporate foods rich in probiotics like yogurt and fermented vegetables to support your gut microbiome. Don’t forget brain-boosting foods like fatty fish, nuts, and leafy greens for optimal cognitive function.
Not only can eating a healthy diet protect you from cognitive dysfunction and chronic brain illness, but it can also keep your general mental health and attitude towards work in check. Since about 95% of our serotonin is stored in the gut, eating foods high in minerals, vitamins and antioxidants can help your body naturally produce more of the ‘happy hormone,’ resulting in more resilience to stress and better problem-solving skills. Nutrition and its effects on the workplace have been a huge subject in employee wellbeing research, and the results are two-fold. For example, a study published in the Journal of Public Health showed that, with employer intervention and collaboration, employees who regularly ate a nutritious diet were less likely to have instances of absenteeism and were more productive. With the combination of workplace nutrition education and personal efforts to improve wellbeing, we could see real changes in levels of employee wellness and organisational efficiency.
3. Regular Movement
Get moving to beat stress and boost your mood! Physical activity releases endorphins, the feel-good hormones, while also improving blood flow to the brain and gut. Aim for at least 30 minutes of exercise most days of the week. This doesn’t have to be done all at once-you still get the same health benefits if you do it in chunks throughout the day.
Whilst it may seem difficult for many to include exercise in their daily routine, especially when most of us are sat at a desk all day, there are small actions you can do to increase your movement. Taking a moment to stretch at the desk or walking around the office can help maintain flexible, strong and healthy muscles, which is essential if you are sitting down all day. A quick Google search will also bring up a plethora of ‘deskercises’ that are quick, easy ways to move at the desk. Further, employers can make a real impact here, especially with new technology such as standing desks or even regular workplace exercise classes. It’s important here that organisations don’t apply a ‘one size fits all’ solution to encouraging exercise in the workplace because every employee has different needs and requirements when it comes to movement. Instead, employers need to foster an environment where employees feel comfortable talking about their wellbeing and discuss how exercise comes into play.
I hope you’ve enjoyed reading about these 3 techniques for enhanced wellbeing at work. By prioritising these simple habits, you can effectively manage stress, nurture your gut health, and enhance your brain function. Remember, small changes can lead to big results, and with the help of employer intervention such as Your Work Wellness – Inspire program, we can start to take control of personal and workplace wellbeing.
Kumud Gandhi is a Nutritional Food Scientist bestselling Author, Broadcaster, and Keynote Speaker on the subject of nutritional health for productivity & performance in the workplace. In 2010 Kumud founded ‘The Cooking Academy’ a cookery school that focusses on cooking for nutritional health and wellbeing. Kumud regularly presents to international audiences on a variety of topics such as ‘Eating for Immunity and a Lifetime of Wellness’. She is an expert in the field of Wellness in the Workplace and works with organizations to create transformational change in employee health & well-being through nutrition and health coaching.
Sources
https://www.nccih.nih.gov/health/tips/8-things-to-know-about-meditation-and-mindfulness
https://hbr.org/2022/12/research-when-mindfulness-does-and-doesnt-help-at-work
https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8859724/
https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching
https://www.thecookingacademy.co.uk/movement-for-health-and-productivity-in-the-workplace/