Author: Dr. Alexandria Salerno

Work can be stressful. As much as we’d like to enjoy going to work each day, sometimes we have to admit that work is not always a place we want to be spending most of our time. Whether sitting at a desk or constantly running around, it can be difficult to make time for ourselves. However, finding 5 to 10 minutes out of your day to check-in and engage in mindfulness can make a world of a difference- especially when work is feeling exhausting or overwhelming. Here are 6 tips and ideas that may be a helpful addition to your self-care routine, which you may have already started for this new year:

1. Establish a Solid Morning Routine

Never underestimate the effectiveness of a healthy morning routine. This can include a wide range of different activities such as:

• Going to the gym
• Meditating
• Reading
• Making breakfast or a cup of coffee/tea and drinking it at your kitchen table
• Having a simple conversation with whoever else is around in the morning (roommate, partner, kids, etc.)

A morning routine is anything that slows you down and brings you into the current moment before you walk out the door and head to the office.

2. Pack a Meal You Look Forward to Eating

Ever pack a lunch you don’t want to eat? It may seem insignificant, but when there isn’t a lot of time to eat at work, having a meal you look forward to eating can feel like the highlight of your day. If you have time, try meal prepping on a Sunday and plan out some healthy meals for the week (or bring those delicious leftovers from the night before that you can’t wait to dig into!). Either way, try to pack something you want to eat. Maybe even throw in a little treat for yourself to top it off!

Here is a helpful guide to get you started: http://www.eatingwell.com/article/290651/a-beginners-guide-to-meal-prep/

3. Eat Lunch Away from Your Desk

Some days it may feel impossible to walk away from your desk or office for more than a few minutes, but if you can, try to get out of your office space and enjoy your meal elsewhere. You can find a park bench outside if the weather permits, eat at your work place’s lounge, or check in with a coworker and eat with them in their office. You don’t need to go too far to get away from your desk, but this change of space makes a world of a difference- and allows you to fully enjoy that delicious meal you prepared!

4. Get Moving!

Sitting all day can take a toll on your body. That’s why it can be important to get moving at least once a day. Take a walk around the office or around the block if you have a break in your schedule, or even try out some at-desk stretches. These stretches, which typically target areas like the wrists, neck, and shoulders, are great if you are having trouble finding time to get away from your desk.

Try any of these at least once a day to get your joints moving: https://www.realsimple.com/health/fitness-exercise/stretching-yoga/stretch-at-work

5. Engage in a 5-10 Minute Desk Meditation

If you can’t find time to step away from your office, an option for relaxation could be making time in your schedule to briefly meditate while at your desk. Meditation can be intimidating for some, but it doesn’t always have to involve sitting with eyes closed in silence! There are several apps that offer various guided meditations you can access from your phone including body scans, breathing techniques, or guided imagery. When it’s a busy day and you’re in need of a recharge, a brief meditation can be a helpful reset.

Here are some meditation apps to check out: Calm, Headspace, Insight Timer, Simple Habit, Meditation & Relaxation Pro

6. Start a Gratitude Journal

Another mindful activity to consider for your work-space stress relief could be taking time to journal and reflect. Journaling will look different for everybody, but one place to start is a gratitude journal. Take 5-10 minutes out of your work day to write down 3 things you’re grateful for at that moment. When work is feeling overwhelming, it can be difficult to remember the things in life that we enjoy and feel gratitude towards. Resetting through gratitude journaling can be a helpful way to move your focus away from work and onto something that brings lightness on a heavy work day.

It can be difficult to find time for yourself when work is hectic and there are deadlines to meet and meetings to attend. Trying out any self-care activity- whether at your desk or on a break from the office- has the potential to provide some stress relief. These 6 tips listed are just a few options! You can test some of these, find what works best for you, and even apply your own unique self-care practices to help alleviate your workplace stress.