12 Ways To Monitor Your Mental Health While On The Job

Life is full of things to do. Someone works nine hours a day, someone cares for small children, and someone is simply mired in endless responsibilities and household chores. As much as we would like to "turn off" the brain for an hour or at least 20 minutes, this is not always possible.

However, that doesn't mean giving in to stress, anxiety, and tension. Taking just a few minutes of mental health throughout the day will help you focus on yourself, work on your fitness and inner well-being, and feel better. Here's what to try.

1. Eat thoughtfully

At work, we often forget to eat properly and fight hunger with sandwiches. Try a completely different tactic - set aside time for lunch and exclude any reminders or thoughts of work from it. Take your time and use these moments to be in the moment and enjoy your meal. This will help reboot your brain and relax.

Don't forget to put your phone and other gadgets aside. Focus on what you are eating - chew slowly, smell and taste the dish. Ideally, this should be done with every meal, but if you don’t have time, choose one thing, such as a thoughtful breakfast.

2. Get out for a walk

Force yourself to take a break and go outside during the day. Research shows that walking reducesG. N. Bratman, J. P. Hamilton, et al. Nature experience reduces rumination and subgenual prefrontal cortex activation / PNAS the level of anxiety and raisesM. K. Edwards, P. D. Loprinzi, et al. Experimental effects of brief, single bouts of walking and meditation on mood profile in young adults / Health Promotion Perspective mood. Plus, taking a leisurely walk will help you focus on your emotions.

If you have the opportunity to walk only at lunchtime, devote 15–20 minutes to it. That way, you can eat and get ready for work again.

3. Connect with loved ones

Send your loved one a short message, call your parents at lunchtime, or chat with friends. Therapist Leila Lavinson notes that bonding with family members raises levels of the hormone oxytocin, which weakensK. Uvnäs ‑ Moberg, L. Handlin, et al. Self-soothing behaviors with particular reference to oxytocin release induced by non-noxious sensory stimulation / Front Psychology stress and makes us feel better.

If you work in an office, chat with coworkers you like. Pleasant companionship will raise endorphins and dopamine levels, which also respondWhat are endorphins / Verywell Mind for a good mood.

4. Use red traffic light for respite

Therapist Michelle Riesser advises using each red stop when traveling in a car or bus as a short break. Instead of thinking about how late you are or what awaits you at work, relax.

Lower your lower jaw slightly, lift your shoulders, pull them back and smoothly return them to their original position. Inhale deeply for a count of five and exhale for a count of seven. Gradually, this practice will become a beneficial habit that will greatly improve mental health.

5. Record thoughts and experiences

If during the day you notice that thoughts change each other faster than usual, or you find it difficult to maintain attention, take out a notebook and write down what exactly bothers you. These can be urgent work tasks, obsessive worries about loved ones, or just sad thoughts. Continue until you describe everything that is spinning in your head.

This practice will enable the brain to free itself from anxiety and unproductive excitement. In addition, what you have written does not have to be thrown away - you can use these notes to work on yourself.

6. Listen to your favorite podcast

Therapist Ashley Hudson recommends adding your favorite podcast episodes to your favorites and listening to them at the end of the day or on the way home. It will help lift your spirits and make a switch before meeting your family, she said.

7. Come up with a ritual to end the day at work

Not everyone is able to draw a clear line between work and personal life, especially when working from home. Create a special ritual to help you get out of work at the end of the day. Psychotherapist Roxanne Francis offers several options at once:

• Send a message to colleagues that your work day is over.
• Take a shower to wash away stress.
• Drink a glass of water.
• Listen to positive music for five minutes.

Such simple actions will serve as a signal to the brain that work is over for today, which means it's time to stop thinking about business.

8. Plan your vacation

The surest way to make sure you're getting enough rest is to schedule short breaks. Get at least a few minutes of rest into your daily schedule.

For example, set aside an extra hour in the morning to devote entirely to yourself and tune in to the day ahead. Or decide that between 11:00 and 11:15 am is your time for a cup of tea and a short rest. Find the method that works best for you and allow yourself to be distracted.

9. Limit the use of technology

The next time you need a short break, don't reach for gadgets. Instead, pick up a notebook and write down your thoughts, or find a hobby that doesn't require a phone or laptop, such as knitting. This will help your brain to reboot, and you will take a break from business and social networks.

10. Do the exercises

Physical activity is always great, especially if you spend a significant amount of time at the computer. Stretch your neck or roll your head as you queue in the cafeteria at work. Get up from the table periodically and swing your hands back and forth or bend over to reach the floor with your fingertips.

11. Apply the 21 breath technique

In the middle of a working day, it is difficult to find time for full-fledged meditation. Basic breathing techniques can help you calm down and reduce stress. Close your eyes, inhale deeply through your nose, and then exhale through your mouth. Repeat 21 times and you will immediately feel much better.

12. Check with yourself

Try to set aside a few minutes twice a day to stop and ask yourself what you need right now. Feeling lonely? Cancel your lunchtime walk and text a friend. Are you tired? Shift your attention for 10 minutes to something else, and then get back to work. Such regular “connections” with yourself will help maintain a positive attitude.