Retaining a Sense of Wellbeing & Resilience at Work

Everyone has bad days at work, but it’s important to stay healthy and keep a positive attitude. This means taking breaks to rest, exercise, and eat right. Many employers now offer programs that promote wellness in the workplace so employees can take care of themselves.

Stress and Mental Health

Stress is a normal part of life. We all experience some stress, whether it’s caused by work, family, or personal issues. When the amount is manageable and temporary, stress can be good for you—it helps you cope with challenges and gives you the energy to solve problems creatively. But too much stress can have negative effects on your health and wellbeing:

  • It can affect your sleep patterns
  • It may lead to anxiety, depression, or other mental health issues
  • You might find that you’re more irritable or moody than usual

Breaks are Important


Breaks are a great way to take a step back from your work and regain a sense of well-being. It’s important that you take breaks throughout the day, as well as at the end of the working day. A break can be anything from going for a walk outside, reading an interesting article on your phone, or listening to music while doing stretches in your chair (which will help keep blood flowing through your body).

Benefits of taking regular breaks include:

  • Better concentration
  • Focus on tasks rather than letting them slip off into ‘neverland’
  • Improved memory recall and greater efficiency

Exercise and Nutrition

The importance of exercise and nutrition in maintaining a sense of well-being and resilience at work cannot be understated. It’s not just about feeling good, though – exercise and a healthy diet are also linked with improved mental health, lower stress levels, reduced risk of cardiovascular disease, and many other benefits.

How much exercise is enough? For adults over the age of 18, 150 minutes (2 hours 30 minutes) per week is recommended; however this can vary depending on your goals and current fitness level. If you have not been active recently then it may be best to start with smaller amounts (30-60 minutes) per week before increasing your activity level over time. You might want to consider taking up a new sport or joining an existing team as a way to meet new people who are likely to share similar interests as well as provide additional motivation for following through on your goals — remember that every little bit counts!

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Sleep is Essential


Sleep is essential for the well-being of your brain and body. Here are some tips to help you get a good night’s sleep:

  • Get at least 7 to 9 hours of sleep each night. If you can’t fall asleep within 30 minutes, get up, go somewhere else quietly and try again. Don’t watch TV or read in bed; these activities stimulate your brain and make it harder to fall asleep.
  • Avoid caffeine after 2 p.m., as well as alcohol before bedtime (alcohol may help you fall asleep but it will disrupt your REM cycle).

Get Comfortable

You may not think about your workspace when you’re feeling stressed, but it can have a significant impact on how comfortable or uncomfortable you feel. Here are some tips to make your workspace more comfortable:

  • Get a supportive chair. If you work in an office, chances are there’s a chair that comes with the space. If not, look into buying one that supports your spine and has adjustable arms (so they don’t give you backache). You shouldn’t be able to sit at your desk without leaning back against its rear support; if this is happening frequently or regularly (more than once per day), consider switching chairs or investing in one with better lumbar support.
  • Get a good desk and monitor setup—and take care of them! Having an ergonomic keyboard tray, adjustable monitor height/angle/swivel capabilities and even sit-stand desks for those who want them will make all the difference between being comfortable at work and suffering from pain every day after sitting down all day long…or worse yet—getting hurt so badly from working at such an awkward angle that it takes weeks before returning to full functionality again!
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Workplace Wellness


Workplace wellness programs are on the rise, with more and more companies looking to provide their employees with resources like professional coaching from organizations like CoachHub to help them be healthy. There are many benefits of workplace wellness:

  • It promotes a healthier workforce and reduces absenteeism due to illness or injury
  • It helps you get fit and stay fit
  • It improves employee morale, which can lead to higher productivity in the long run.

But what about challenges? Well, one major challenge is that not all employees are motivated by the same thing—some people need encouragement from friends at work while others will find it difficult if they’re surrounded by smokers. Additionally, some people have health conditions that make it hard for them to do certain exercises (like someone who can’t lift heavy weights). You may also find yourself struggling when your company isn’t supportive enough or simply doesn’t care about your well-being (probably because they’re not paying attention). The good news is that there’s always room for improvement! If your employer isn’t providing any resources at all right now then start small by asking around how other folks stay active outside of work hours—then take some initiative yourself!

Keeping yourself healthy in the workplace will help you maintain a positive mental state

Keeping yourself healthy in the workplace will help you maintain a positive mental state.

Research has shown that there is a strong link between your mental health and your physical health, with poor mental health leading to an increased risk of developing chronic illnesses such as heart disease, stroke, cancer, and diabetes. Taking time out for relaxation or exercise can help reduce stress and improve both mood and energy levels.

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Getting enough sleep is also important because it gives your body time to recover from the daily stresses that we all experience at work or home. If you have trouble sleeping at night, try having a warm bath before going to bed or taking up meditation techniques that can help relax your body into sleep mode. It’s also recommended that you try getting out of bed at regular intervals during the night – this helps avoid feeling groggy in the morning when you wake up! Talk with your doctor if these simple tips aren’t working for you; they may be able to recommend other solutions based on their medical history (e.g., certain medications).



If you’re looking to maintain a sense of well-being at work, there are plenty of things you can do. You can take breaks every hour or so to get some fresh air and drink water. If possible, try and get outside on your lunch break. Exercise regularly by walking around the office and stretching before sitting down again. Eat healthier food choices such as fruit and vegetables rather than fried foods which may be high in salt content. Also, consider getting enough sleep each night so that your body has time off from working too hard during the day!