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8 Tips For Wellness In The Workplace

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8 Tips For Wellness In The Workplace

 

Many of us spend 40 hours a week and in some cases even longer at our job. Most of us actually spend the majority of our waking hours either thinking about our job or actually in our job itself. Do you ever wish away the days until your next day off or until your next vacation? Or do you ever feel trapped in your job because of debt or other financial commitments? Do you ever dread the thoughts of another day ahead where you work?

Work related stress is becoming more and more prevalent. We hear more and more of stories of stress related sickness in the workplace and people being generally unhappy about where they work. Over the years I have learned some hard, yet eye opening lessons about work that have totally changed my life for the better. I am delighted to say that I now actually look forward to go to work each day, instead of thinking about what drama and stress the day ahead would bring. I now feel more positive and energized after a days work, instead of feeling exhausted both mentally and physically. I am going to share with you 8 simple work related wellness tips that have helped me and I am sure they will help you too. 

1. Do A Job That You Enjoy

If you have ever worked in a job that you didn’t enjoy doing, you will see why this is my first tip. I have worked in a few careers over the years. Everything from the fitness industry, bar work, retail to office jobs. I have never regretted any job that I did, as they all paid the bills. Some of them I just wish I had left sooner than I did. Some of the places where I worked, I really enjoyed and it was a pleasure going into work each day. Others made me feel stressed and filled me with dread each day. Make a conscious effort to find out what you would like or love doing and do it! Working doing what you love will not only be good for your health, you will be more productive and you will enjoy doing what you love. The opposite is what can happen if you work at a job that you hate. You will be less productive, you might feel exhausted all of the time and you may even suffer from stress and even anxiety the longer that you stay there. Write down your strengths, your skills, and also what are your dream jobs. Then do some research and find a job that matches your list.

2. Visualize and Plan Your Day

Every morning as a part of my morning routine I use a journal. I use the Five Minute Journal to prompt me what to write each day. As well as reading over my short, medium and long term goals. I write down what I am grateful for, as well as what would make today great. I finish off by writing down a positive affirmation. By writing down what would make today great both at home and in work, helps me to plan and visualize the day ahead. It also helps to put me in a positive frame of mind for the day.

8 Tips For Wellness In The Workplace

3. Get More Active

There are so many benefits from being more active and getting more exercise. I like to walk in the local park in the evenings where I am surrounded by swans, ducks and rabbits. It really is a breath of fresh air. I use my walk to go over the day I had in my head, I also use this time to think about my goals, get my heart rate going and my muscles working. I also like to exercise using some weights at home, coupled with some stretches, I now feel stronger and more flexible than ever before. The fact that serotonin is also released in the brain when we exercise is another way to lift your mood and help you to feel better about yourself. I have found that since I started exercising I now have more energy and I feel more alert in work.

4. Eat A Healthy Diet

You are what you eat.‘ If this is true, then it is safe to say that we should take extra care to what we are eating every day. If you want to have more energy, start looking and feeling better, then start eating a better diet. Start each day by not skipping breakfast. Plan and prepare your lunches the night before. Cut out the fast food, fizzy drinks and sweets. All of which can effect your health and your mood. By having a good breakfast followed by a healthy lunch you will have enough energy to get through your working day without suffering from the usual mid-day slump. Also, by eating a healthy diet you will have more energy to preform at a higher level in work and later on when you exercise at home.

5. Ignore The Office Gossip

The same goes to anyone in work who is negative and brings you or others down. These people are energy vampires and they will leave you feeling tired and sometimes exhausted. I always think, if they are gossiping to you, well they are probably gossiping about you! The office gossip will usually hang around the same places, the water cooler, the smoking area, canteen etc. Think about where they gossip and avoid these areas as much as possible. Instead, surround yourself by people who are more positive and leave you feeling good about yourself after speaking with them.

6. Learn, Grow and Improve

If we are not learning new skills and constantly growing we may fall into the feeling of being stuck in a rut and being stagnant. Jump to the chance to do any training offered by your employer. Do an evening course, or constantly research changes in your industry that will keep you up to date and ahead of others. This enthusiasm will not only educate you, but this initiative may help you when it come to the next promotion that comes around.

7. Don’t Work 7 Days A Week

We are in a time when many of us are connected to our jobs 24/7. Most of us have work email set up on our smart phones, so that we are now getting notifications before and long after we finish our shift. A relatively new occurrence is the arrival of the GroupChat. Sure, a group chat can have its benefits, but they also keep you connected to your job, 7 days a week. Work emails, work SMS and GroupChats have become so much the norm that we don’t realize the effect and power that they can have. Try to get into the positive habit of putting your phone away in work and also when you get home. Or, at the least turn off your emails and GroupChats outside of working hours.

8. Learn To Meditate

I cannot recommend highly enough the positive effects that meditation can have. I love to use my Tibetan singing bowl each morning to help to clear my mind and help me to feel relaxed. I don’t know why, but lately I use my singing bowl just before I exercise to help me clear my mind and get me in the zone. You can search online and find some wonderful meditations, or use the free App called Insight Timer to listen to a guided meditation. If you ever feel stressed or suffer from anxiety, practicing meditation should help. After a while when you learn to meditate by yourself, you can take a few minutes on your lunch to meditate, focus on your breath and help you to feel more relaxed.

I really hope that you will start some of the tips above that I have shared with you. Perhaps start by buying healthy foods for the week ahead when you go grocery shopping in the next few days, or download the free Insight Timer App to help you to meditate. And perhaps make an effort to use your smartphone less at work and in the evenings. Alternatively, you might dust off your trainers tomorrow and go for a nice walk, or make the life changing investment in yourself and get a Five Minute Journal. The trick is to take action. Don’t put it off any longer, don’t make excuses. The time will never be just right. Your health and wellness depends on it.

 

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6 Reasons Why You Should Create A Bucket List

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Reasons Why You Should Create A Bucket List

The term ‘bucket list’ has become quite popular in recent years. It has been used in pop culture references and as a casual topic of conversation when someone wants to do something. Chances are, you have heard someone say, “Oh, that’s on my bucket list!” But, a bucket list is more than just a fantasy, an out of reach dream or an excuse to say that you want to do many things, only to never follow through on them.

There are actually many benefits to creating a bucket list, if you just put in the time, the thought and the dedication into it. Making a bucket list is a perfect way to set your life goals and to stay focused on making them a reality. Still not 100% convinced? Let’s take a look at six reasons why you really should create a bucket list. Maybe, by the end of this article, you will be ready to put together one of your very own.

1. It Gives You a Purpose

While putting together a bucket list won’t tell you what the meaning of your life is, it can help to give you a purpose to your life. A bucket list should be more about the major goals that you have for yourself, rather than a bunch of fun little things that you might want to do. A bucket list gives you something to get out of life and allows you to stay focused while you are doing it.

Have you ever been bored, wondering what you’re going to do this weekend to fill up your free time? A bucket list can give you that answer, encouraging you to always work towards the things that you truly want to do and experience in life.

2. It Brings Your Goals to Life

As stated above, a bucket list should be about exciting goals that you have for yourself. But, it is also an opportunity to hone in on those goals. Many people have ambitions and even make goals or resolutions for themselves each year only to be forgotten a few days later. But, when you have a specific list of goals written down, it can help to make you more motivated and focused to achieve them.

Goals are incredibly important to have, and the fact that your bucket list can make those goals clearer and more tangible is really important.

3. You Will Create Lasting Memories

Memories are one of life’s greatest treasures. As you start to accomplish the things on your bucket list, you will also be making wonderful memories each time. Since you are doing the things you really want to do, those memories will bring you comfort, a sense of achievement and give you something positive to look back on and share with others.

Bucket list Create Lasting Memories

4. It Will Pull You Forward

Have you ever been in a “funk” in life, or maybe you have had bouts of feeling down or depressed that have kept you from doing the things you typically enjoy? No one wants to stay in that kind of mindset for long. Because a bucket list can help to give you a sense of purpose, it can also give you the motivation to pull yourself out of a funk. It can call you to do something new, something different, or something that even challenges you. Sometimes, that’s all a person needs to be pulled out of a tired or depressed state.

Additionally, doing something on your bucket list will help to distract you for a while. That can be a great solution for someone who has anxiety or tends to focus too much on the negative things in life. Sometimes, a distraction can be a welcomed reprieve.

5. You Will Experience Life-Long Learning

When you commit yourself to having new experiences, you are also committing yourself to learning something new. So many people think that learning stops when you finish school, but you can learn so much more simply by living and trying more new things throughout your life. People who embrace this type of lifestyle are called “lifelong learners”. The reality is this; you will never be able to learn everything there is to know. But, because all of us have such a short time on this planet to figure things out, the more experiences we participate in, the more that we will learn and grow. Not only can a bucket list help you to learn things about different cultures, skills, situations, people and personalities.

It can also help you to learn more about yourself. Closing your mind off to the idea of lifelong learning will cause you to become stagnant with your thoughts and your growth. As a human being, you should have a desire to continue to grow and achieve as much as you possibly can throughout your life. Working through your bucket list can help you to achieve that.

Bucket List For Life long Learning

6. You Will Never Run Out of Things to Do

If you sit down to make a bucket list, you might write down anywhere from 10-100 things that you really want to do. But, it doesn’t have to stop there. Chances are, as you start to work through some of the things on your list, you will come up with more ideas.

Experiencing new things, and even challenging things, is a great way to get inspired and motivated to continue on that trend. A bucket list can truly be never-ending as you come up with more exciting new ideas and goals for yourself.

Building Your Bucket List and Bettering Your Life

There are so many additional reasons why you should create a bucket list for yourself. Remember, a bucket list is a very personal thing, and the experiences you put on the list should be things that you truly want to do or accomplish. Don’t make them  so unrealistic that you will never plan on committing to. Instead, promise yourself that you will immerse yourself in those experiences.

A bucket list might be something you create to accomplish things before you pass on, but in creating one and diving into new experiences, there is a good chance you will feel more alive than ever!

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8 Ways to Take Care of Yourself Every Day

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8 Ways to Take Care of Yourself Every Day

Self-care is a term that gets thrown around a lot lately, to the point where it’s easy to ignore or blow it off as some kind of “buzz word”. But, it’s so much more than that, and when you are willing to take self-care seriously, you might just start to see how much easier it will be to get through each day. (more…)

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The Top 8 Most Important Things in Life

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The Top 8 Most Important Things in Life

It is easy for people to speculate and debate about the most important things in life. You have probably heard that “the best things in life are free” or that “love is all you need”, but what about what are the most important? What do you really need in this life in order to find contentment and fulfillment? (more…)

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