Nothing is worse than a work lull. You can feel your energy diminishing, motivation dissolving and mood dropping. Unfortunately, the world doesn’t stop moving just because you’re experiencing a little fatigue. But how can you beat it and make the day your very best?
Take A Mindful Moment
Meditation is a powerful tool underutilized in the office. It is scientifically proven to boost your immune system, sense of well-being, mental clarity, concentration and overall happiness. You can consider it the power nap’s stronger and more successful older sibling.
So, why is meditation less popular if so effective? It’s simple: meditation requires commitment and consistency. If you want to reap the rewards of meditation, you must commit to its practice. To get started, find or create a quiet space for yourself. This could be as simple as dimming the lights in your personal area and putting in ear plugs. Next, close your eyes and work to clear your mind. It’s okay if you struggle to rid your brain of flowing thoughts; it’s all about practice, not perfection. For the most effective results, meditate twice a day for at least 10 minutes at a time. Save one of your meditation sessions for home and another for the office.
Need some help getting started? Follow the pattern of this GIF to help you take deep, mindful breaths. Inhale as the shape expands and exhale as the shape condenses.
Think Social, Not Social Media
It’s no secret that most of us spend too much time perusing through our social networks. We all like to peak in on our friends, family, celebrities, frenemies and anyone else of interest. We like it so much so that according to a study released by the analytics firm Flurry, the average American spends upwards of 5 hours a day on their mobile phones. Furthermore, 50% of that time is dedicated to social media and entertainment applications. Yikes.
Although the internet and the rise of social media has allowed the world to connect in ways that were unimaginable just a few decades ago, it’s not always positive. Social media creates an unrealistic basis for self-comparison and can lead you to be less connected and engaged in real life. People have become so busy showcasing the best version of their life on the internet that they have stopped focusing on actually living their best life.
So take a step back from your computer and head to the water cooler or break room. Real-time socializing has been proven to reduce stress and anxiety levels. According to the Personality and Social Psychology Bulletin by SAGE, real-time socialization even enhances overall mental functions. Grab a coworker or friend and give yourself a chance to recharge with some genuine, face-to-face conversation.
Walk It Off…Or At Least Out
Not in the mood to chat? Give yourself a moment of reprieve and a chance to have a physical recharge. A recent study suggests that a 10-minute walk or climbing a few flights of stairs can give you an energy boost that is equivalent to consuming 50mg of caffeine. Perhaps you’re not in the mood to get moving; that’s okay, we’re not here to judge. Just getting out of the office is beneficial. Time away from the still air and florescent lights is enough to re-center yourself and feel refreshed. Bonus points if you apply an essential oil to your pressure points while taking a break. Peppermint, citrus, rosemary and basil all offer uplifting effects such as mental clarity, alertness, and concentration.
Perfect the Power-nap
Every once in a while, a walk around the block or a chat with your coworkers just isn’t enough. You need more than a cup of coffee or a dab of essential oil. You need what we all need most: more sleep. Most Americans fail to get a healthy amount of sleep each night, so it’s no surprise that fatigue and grogginess haunt our days. Therefore, power-naps shouldn’t be overlooked. At first thought, it seems ridiculous and inappropriate to take a nap at work. However, an effectively executed power-nap can be the best choice when you are just too tired to keep up with the day. A power-nap has the ability to leave you better rested, mentally uplifted and re-energized to take on the day.
Now if you’ll excuse us, we must get back to our mediation, water cooler chats and power-naps.