Prioritizing Well-being at Work: Proven Practices for Better Emotional Fitness

Over the past two and a half years, significant emphasis has been placed on emotional fitness, well-being, and burnout prevention. Experts across diverse sectors have been engaged in sharing their knowledge and strategies to manage stress, improve emotional health, and promote resilience. One key lesson that emerges from these discussions is that tiny, consistent efforts can lead to significant improvements in workplace well-being.

Remember, fostering well-being in the workplace is a collective responsibility. It is influenced by various elements, such as the workload, the flexibility of the role, the management, and the overall work culture. Despite this, it’s worth noting that employees also have the power to positively impact their well-being, regardless of the broader context. By adopting simple, scientifically supported practices, we can enhance our emotional fitness.

Emotional Fitness Defined

Emotional fitness is akin to physical fitness; it’s about building a healthier relationship with ourselves, our emotions, thoughts, and with others. When we work on emotional fitness, we are essentially boosting our ability to handle emotional challenges with less stress and struggle.

Let’s explore six powerful, yet simple emotional fitness practices:

1. Daily Self-Check

Begin with checking in on yourself daily. Ask how you’re feeling. It’s not about judging or rectifying your feelings; it’s about awareness. Studies have found that people who practice emotional awareness tend to have greater well-being. This conscious recognition of emotions reduces their intensity and offers an opportunity to support oneself better.

2. Quality Breaks

During your workday, ensure you take several short, high-quality breaks. Rather than scrolling through social media or catching up on tasks, take time to disconnect from work. Research shows that taking breaks every 90 to 120 minutes can help mitigate accumulated stress, improve focus, and maintain cognitive performance.

3. Embrace Acceptance

Acceptance here involves acknowledging the situation and focusing on facts, followed by identifying a practical step to move forward with less stress. Rumination on stressful scenarios can be highly draining. Instead, focusing on what you can control and making progress, however small, can effectively mitigate stress.

4. Micro-Moments of Connection

Make it a point to connect with your colleagues genuinely and intentionally. Human connection has been proven to enhance mental health and reduce stress. Start by creating daily moments of connection, regardless of how short they are.

5. Gratitude Practice

A daily gratitude practice can be powerful in offsetting negativity and fostering resilience. It involves identifying and appreciating positive elements in your life, helping to draw attention away from potential threats and anxieties, especially during uncertain times.

6. Active Rest Outside Work

Spending time on hobbies, reading, or engaging in creative activities outside work can fuel your energy and satisfy aspects of your identity beyond your professional role. This active rest is a vital component of maintaining well-being and preventing burnout.

To wrap up, remember, your identity is not solely tied to your job. Ensuring you maintain activities and relationships outside of work is crucial, even if you are passionate about your work. Consciously investing in active rest allows you to bring your full capacity to work, promoting sustainability in your role. Prioritize your well-being, and remember – small, consistent actions can lead to big changes.

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Source : https://hbr.org/2023/07/6-science-backed-ways-to-improve-your-well-being-at-work