The COVID-19 pandemic has caused individuals all around the globe to adapt to innovative approaches to doing business. Whether you've reported to the office or are still working remotely, making the most of your lunch break is an essential element of your wellness routine.
Because it is impossible to prevent stress entirely at work, it is essential to adopt routines that will assist you in managing it. The workplace (whether at home or office) presents stressful circumstances that, if not tackled, can lead to illnesses. According to research, elevated stress levels can cause hypertension, a rise in heart attacks, and other harmful health impacts.
Everyone handles stress differently. Stress levels are determined by the individual and their surroundings, with some people having more powerful coping strategies to deal with various situations. Proper stress management involves the attitude that you are always in control, regardless of external demands.
Overworking with an "always-on" mentality can have detrimental effects on your well-being and efficiency. Most employees believe that a lunch break helps them feel rejuvenated to return to work. However, many do not value that mid-day break time. Even if you have a healthy and safe working environment, you can use your daily lunch break to minimize job stress. Finding the correct relaxation exercises is essential for making modest adjustments to improve your mental health and help you deal with difficult situations.
Here are some healthy strategies to maximize your lunch break:
Eat healthy.
First and foremost, a lunch break should be taken literally; we should never skip meals in the name of productivity enhancement. A nutritious lunch should include fruits, vegetables, whole grains, and lean protein. If you're not good at packing lunches, consider making extra food at supper or putting together a basic wrap with vegetables.
Some examples of simple, healthy lunches are:
● wraps
● salads
● rice or quinoa bowls
● sandwiches
● burritos
● tacos
● soup
● noodles
● bento lunch
Drink healthy.
Whether working from home or the office, choose a quiet spot to sip a nutritious beverage such as green tea. It has many polyphenol antioxidants, which are suitable for your health and stimulate your serotonin levels. The quiet spot will also help to lessen your stress levels as you prepare for the next chapter of your day.
Other healthy drinks include:
● water
● coconut water
● lemon water
● kombucha
● juices such as orange, pomegranate, beet, cranberry, kale, lemon
● low-fat milk
● hot chocolate
Go outside.
It's easy to waste your lunch hour surfing the internet, but studies have shown that taking a walk in the fresh air can improve your focus, concentration, and emotions. Strolling burns calories and improves circulation. Getting outside also delivers much-needed vitamin D, which is necessary for strong bones.
Walking is an excellent way to unwind. If your building has a garden or is near a park, it might be an ideal location for a walk. Instead of driving, you may walk to a restaurant to eat. A 30-minute stroll may lift your spirits, shed pounds, and make you feel good all at the same time.
Stretch.
Even if you can't fit in a complete yoga regimen, you can relieve stress by simply stretching at your desk. If you can't leave your workstation, consider a brief stretching ritual. Stretching, among other things, enhances flexibility, stimulates blood flow to muscles, and aids in the prevention of back discomfort. Simple quadriceps stretches, thigh stretches, and calf raises can help alleviate the effects of sitting all day.
Height-adjustable desks are beneficial when you need to stretch your legs, even when it isn't lunchtime. You can also use a desk bike to get a quick workout without leaving your workstation.
● Adjustable Standing Desk Pro Series is a FlexiSpot standing desk with enhanced structure. The advanced lifting system boosts the loading capacity and ensures maximum stability even at the highest setting. The dual-motor lifting system and the improved design could provide full strength even at the highest stage and quiet enough not to distract your coworkers.
● Sit2Go 2-in-1 Fitness Chair is an ideal way to ease into a fitness routine with light cycling that can be done whenever and wherever. This desk fitness bike cycles quietly and smoothly to disturb your work or coworkers and keep the mind alert and active during labor and creative activities.
Socialize.
Though in-person interactions may be impossible during the pandemic, consider contacting a group of coworkers with whom you enjoy discussing and arranging a virtual lunch. If you can't see them in person, set a phone conversation with one of your buddies over your lunch break. If you are at your station, you could also have a video call. A non-work-related discourse for as little as 10 minutes can lift your mood and increase your mental agility, which aids in problem-solving. At some time, everyone needs a rest from office talks.
Take a nap.
Workplace napping is no longer frowned upon. It has even been shown in studies to boost attentiveness and functioning. You'll need to get into the habit of napping for no more than 20 or 30 minutes during your break, as any longer will lessen the benefits.
Here are some tips on how to master napping during your lunch break:
● The ideal length of a power nap is between 20 and 30 minutes. If you go beyond that, research shows that you would lose many of the potential benefits.
● The best times to nap are (conveniently) between 1 pm and 3 pm.
● While napping in your car will likely be cozier and provide more comfort to your spine, having space away from your office or work environment in which to catch some zeds can make dozing off simpler.
● If you don't turn off your phone before napping, you may wake up shocked and dazed rather than refreshed and ready to go.
● Make it evident to anyone who would otherwise and mistakenly bother you that you do not want to be worried at specific times of the day.
Keep a Journal.
A difficult day at work can result in cooped-up emotions, and journaling can help you manage your thinking and stay in the now. You might even discover that the increase in creativity and self-discipline helps you perform better at your day job. When done correctly, appreciation journaling is a fantastic stress management strategy that you can do regularly, irregular, or sporadic. Keep a journal nearby for those lunchtime inspirations.
Pet a pet.
Now, this is much easier if you are working from home, of course. But many businesses are establishing a new standard by including pets in the office. Workers who bring their pets to work are more likely to be productive and engaged at work. During the day, they are frequently cheerful and less stressed. Simply playing with your pet for a few minutes will reduce cortisol levels in your body and lower blood pressure.
Mindfulness.
Mindfulness is the process of totally focusing your consciousness on the present time, even if it is as simple as heading to the copier, having a snack, or taking a quick bathroom break. It's essential to take some time to focus on the present. When you meditate, you become more sensitive to your environment, emotions, and subconscious thoughts. The results are long-lasting, allowing you to make better judgments and respond to challenging situations more appropriately as you practice mindfulness for a more extended period. Find a comfortable place for yourself and utilize many internet strategies to meditate and redirect your thoughts.
After you've established an ergonomic and healthful work environment, it's critical to strike the proper balance during your workday. Using your lunch break to de-stress can help you be more creative, healthy, and fulfilled at work. You can utilize the suggestions above to develop beneficial, calming habits that will help you reduce stress in the shortest amount of time.
