Our professional experiences have an outsized impact on our quality of life - everything from how we can afford to house, feed, and clothe ourselves to feelings of self actualization. It’s no surprise, after all research shows that the average American will spend about one-third of their lifetime at work. But how do we cope when the pursuit of professional fulfillment is starting to weigh on our well-being?
According to the CDC, one in four workers view their jobs as the number one stressor in their life. Additionally, this stressor is more likely to be strongly associated with health complaints. It’s fitting that October is World Mental Health Month, an important reminder that preserving and investing in our mental well-being is a critical component of a healthy life. But if we evaluate our well-being holistically, we can also recognize that unaddressed stress will impact many other areas of life.
I know I’m not the only one who has experienced painful headaches from hours of staring at a computer screen. Or maybe you’ve felt tension in your neck due to the anxiety of an upcoming presentation or performance evaluation. Even another one that I personally hate to admit - letting the frustration I feel toward a coworker spill over into the relationships I have with my loved ones. If any of these experiences sound familiar to you, you may benefit from finding wellness practices to incorporate into your daily routine so that you can be your best self, both in and outside of work.
Here are a few of my favorite resources or practices that have transformed the way I view my well-being at work:
Reading Set Boundaries Find Peace and the Nedra Nuggets newsletter by Nedra Glover Tawwab. If you sometimes struggle to set boundaries, Nedra provides the boost you need to start taking back control of your time, relationship and overall mental health.
Modern work requires an abundance of meetings, both virtual and in-person, so I take the opportunity to stretch my legs and go for a walk. The benefits of getting in more daily steps are well-documented, but I’m always shocked by my increased mental clarity by either taking a call while on a stroll or asking a coworker to walk to a nearby coffee shop during a one-on-one.
Learning from Black, women career experts has dramatically improved my self-esteem and confidence. There are a ton of insightful podcasts out there that have helped me navigate a variety of situations. Here are a few of my favorites: Brown Ambition, Your Next Move, and the Myleik Teele podcast.
Reducing my caffeine intake worked wonders. I never thought I would be willing to give up my daily cup of coffee and deal with those gnarly caffeine withdrawals. But since doing so last year, I have actually noticed a reduction in symptoms of anxiety and better sleep–both of which benefit my performance at work. I still enjoy my morning ritual of waking up and having a warm beverage, so now I mostly opt for tea or decaf coffee. Consider these potential health benefits from Healthline of reducing caffeine or going caffeine-free.
These practices are just the tip of the iceberg of what it takes to ensure a harmonious work experience, but they’re easy, low-cost practices that help me on a daily basis. I also encourage anyone who is navigating more severe mental health challenges at work to use this guide to ask HR about what resources are available to you as an employee.
I know we were all tempted to quit our jobs back when Beyonce dropped BREAK MY SOUL, but the reality is that most of us must navigate our professional growth without sacrificing our sanity. Consider building your own toolkit of tried and true resources that help you center yourself when work is getting the best of you. The more we learn about our own personal stressors, the more we can build healthy routines, communicate to our peers about how to support us, and lead a well-balanced life.
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