Six Ways to Maintain Wellness in the Workplace

As we enter into another busy part of the corporate season, below are some tips to maintain a clear head and good mood in the office:

1. Get Healthy Sleep

Ensure a good night’s sleep. Sleep will help you lower your stress levels and improve cognition, concentration, and performance. This includes improving your problem-solving skills and enhancing your memory performance. Not surprisingly, all these qualities are affected negatively by sleep deprivation.

2. Move around
Oftentimes when we are under pressure (e.g. a looming deadline), and we end up bolted to our desks in an effort to get the “thing” done.
Regardless of how busy you are it’s important to move around, circulating oxygen around the body and keeping a clear head. Where you can, try to get out of the office for at least five minutes and breathe some fresh air, take a walk around the block. At the very least move the around office. Doing so could prevent you from developing brain fog, RSI, fatigue or eyestrain at work.

3. Green Tea
Coffee is a staple for many and may act as a short-term energy boost. Conversely, coffee can also often leave one anxious or jittery where there are sensitivities to caffeine, or it is consumed to excess. Where possible, opt for Green Tea instead. Green Tea contains L-Theanine which may help promote relaxation, reduce the bodies’ perception of stress, and slightly improve attention.


4. Stay Hydrated
Ensuring adequate water intake has a variety of physical benefits including keeping your body cool, promoting cardiovascular health, helping your muscle and joints and more. Staying hydrated is also important for your focus and concentration, with studies showing that even mild dehydration can impair many aspects of brain function.

5. Exercise Regularly
Regular physical activity helps relax the muscles and relieve tension in the body, along with releasing endorphins in the brain. Exercising regularly has also been shown to improve concentration, motivation, memory and mood, boosting levels of dopamine, norepinephrine, and serotonin. A less stressed body means a less stressed mind.

6. Mindfulness (Meditation)
Practicing mindfulness is a well-documented means to reduce cortisol, a stress hormone released by the hypothalamus. Stress hormones have been found to remain low in subjects hours after mindfulness (i.e. meditation) sessions had ended.

In studies on aging populations, it is now believed that consistent practice of mindfulness can boost brain function and slow the process of memory loss. There are now many great mindfulness apps for your phone which means you can practice anywhere including: The Mindfulness App, Headspace, Calm and many more.