Sensations of a Sound Mind and Body: Simple Tactics for Workplace Wellness

Published by Editor's Desk
Category : self-care

In the hustle and pulsating rhythms of corporate life, the narrative of wellness often takes a backstage. Amidst the formidable deadlines and unyielding pressures, the whispers of well-being are often drowned. Yet, here I present a testament that amid the concrete walls and ceaseless ticking of the clock, the sensations of a sound mind and body are not only achievable but can be the very foundation of an enriched, effervescent professional life.


 Harmonizing The Starting Notes:


Every transformative journey begins with a single step and for me, the dawn was illuminated with a morning ritual. A blend of stretching exercises, positive affirmations, and a nourishing breakfast crafted the starting notes of a day not dictated by stresses but harmonized by wellness.


 The Workstation Oasis:


The workstation, a constant in the corporate odyssey, transformed into an oasis of wellness. Ergonomic chairs, the radiant gleam of natural light, and the invigorating touch of indoor plants turned every minute spent not into an echo of strain but a melody of comfort and vitality.


 Navigating The Nutritional Pathways:


Nutrition, a silent yet potent force, unveiled its majesty. The shift from the quick, processed snacks to whole, nutrient-rich foods became a journey where every bite was not just a taste sensation but an infusion of energy, focus, and resilience.


 Micro-Moments of Rejuvenation:


Embedded in the hours, micro-moments of rejuvenation unfolded. A five-minute walk, a stretch, a deep-breath pause - each became an island of refreshment. In the ocean of tasks, these islands were sanctuaries where energy was not drained but replenished, focus not fragmented but honed, and wellness not sought but lived.


 The Symphony of Social Connections:


Social connections woven into the fabric of professional interactions turned colleagues into wellness allies. Shared breaks, collective wellness challenges, and the harmonious echoes of laughter and support turned the workplace from a sphere of isolated efficiency into a community where wellness was a collective rhythm, echoing in every interaction.


 The Melodies of Mental Grace:


The mental wellness melody was composed with the notes of mindfulness, gratitude, and mental breaks. Every challenge was faced not with anxiety but with the grace of a sound mind, every accomplishment echoed with the silent yet potent hymns of gratitude, turning mental wellness from a theoretical concept to a lived reality.


 The Dance of Dynamic Movement:


Movement, often restricted, found its dynamic dance. The incorporation of standing desks, walking meetings, and the rhythmic breaks of stretches turned the silent echoes of sedentariness into vibrant rhythms of movement, where every task was accompanied by the grace of motion.


 Ending Notes of Reflection:


As the day culminated, an evening ritual of reflection painted the closing strokes. A moment to acknowledge the achievements, the wellness lived, and the challenges met with grace turned every ending not into a sigh of exhaustion but a melody of fulfillment, setting the tone for another day of harmonized productivity and wellness.


In this soundscape, the corporate echoes of stress, pressure, and exhaustion are not the predominant notes but are overridden by the melodies of wellness, comfort, and vitality. Every task is not a road to exhaustion but a pathway of balanced energy, every challenge not a toll on well-being but an opportunity where the sensations of a sound mind and body are not aspirational but experiential.


Join me in this orchestra where every employee is not just a professional but a composer, where every workstation is not just a desk but a sanctuary, where every corporate challenge is not a stress note but a melody where the rhythms of wellness, comfort, and vitality are not just heard but lived.


In this composition, the workplace is not a domain of formidable challenges but a stage where the sensations of a sound mind and body compose the predominant symphony. The corporate echoes of wellness are not silent whispers but the resounding notes, painting every task, every day, and every professional journey with the strokes of energy, balance, and holistic vibrancy. 

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How can I go from burnout to self care

What People are talking about burnout?

I feel like my body is running on adrenaline. It’s as if I am trying to run a marathon at a sprint pace - every single day at work.

I have been consistently experiencing high levels of stress and I didn’t take steps to manage or reduce it. Eventually this led to exhaustion, physical and emotional burn out!

I just can’t say “no” and felt that I would let someone down by refusing an assignment. So I took on too much work leading up to stress and burnout. 

So what happened?

Your decision to begin your journey from burnout to self care is itself a sign of how far you’ve come. From a professional wanting to work hard and succeed to someone being overwhelmed and overworked for so long and then finally experiencing burnout is a long and arduous process. You’ve already crossed the first step of recognizing burnout and now you must slowly but steadily rid yourself of all of its symptoms. Since burnout happened to you gradually, affecting your ability to function across all aspects of life, you must prepare yourself for an incremental approach to the burnout recovery process. 

What can we do about it?

Focus on sustainability

The key to transitioning from this state of exhaustion to one of rejuvenation lies in embracing sustainability in your self-care practices. The next time an assignment is presented to you, ask yourself “Can I do this with the same intensity for the next few weeks?” If there’s a task that you don’t enjoy, ask yourself “for how long can I continue doing this task without feeling bored and unmotivated?” Instead of tolerating a stressful situation for long periods of time, address it at the beginning with the idea of sustainability at the back of your mind.

Secondly, sustainability in self-care means recognizing and respecting our limits. It involves setting healthy boundaries, saying no when necessary, and understanding that rest is not a luxury, but a fundamental need. It's about listening to our body and mind, and responding with kindness and patience.

Lastly, sustainable self-care is about finding balance. It’s not just about relaxation and downtime, but also about finding joy and engagement in activities you love, fostering relationships that nourish you, and pursuing goals that give you a sense of purpose.

Can I read more about it somewhere?

"The Thriving Therapist: Sustainable Self-Care to Prevent Burnout and Enhance Well-Being" by Matthew A. Hersh, Ph.D., is a holistic and comprehensive guide aimed at psychotherapists and mental health professionals. It emphasizes the importance of sustainable self-care practices, particularly for those dedicated to caring for others. The book, born from Dr. Hersh's personal experiences, including a life-threatening illness, offers a nuanced view on self-care, integrating wisdom from various sources with the author's own insights as a psychologist, therapist, and cancer survivor​​.

Here are three main takeaways from the book:

  • Integrative Approach to Self-Care: The book provides an integrative view of self-care, combining research, self-reflection exercises, personal anecdotes, and practical techniques. It encourages readers to actively engage in self-care rather than passively reading about it​​.
  • Evidence-Based Guidance: Dr. Hersh offers a well-researched, evidence-based guide to restoring health, mental well-being, and idealism for mental health professionals. This is particularly relevant in our increasingly stressed society, where mental health professionals often experience burnout​​.
  • Tools for Mindful Coping: The book is a reflective guide that provides tools, guides, and wisdom for mindful coping. It supports helping professionals and others in developing skills to care for themselves while they care for others, emphasizing the balance between personal well-being and professional responsibilities​​.

Dr. Hersh's background as a clinical psychologist, mindfulness teacher, and energy psychology practitioner, along with his personal journey and professional experience, enriches the content of the book, making it a valuable resource for professionals in the mental health field​​.

I don't get it.. Tell me more 

When transitioning from a state of burnout to embracing self-care, it's crucial to engage in self-reflection. This process allows you to understand your needs, set boundaries, and develop a sustainable self-care routine. By asking yourself the right questions, you can uncover the root causes of your burnout and create a tailored approach to your well-being. Here are five important questions to guide this introspective journey:

What are my primary stressors? Identifying the specific sources of your stress can help you address them more effectively.

How do I typically respond to stress, and is it effective? Understanding your current coping mechanisms can reveal if they're helping you or potentially contributing to your burnout.

What activities genuinely rejuvenate me? It's essential to distinguish between activities that truly refresh you and those that might be escapism or short-term fixes.

What boundaries do I need to set for my health and well-being? Recognizing where you need to set limits can help you conserve energy and prioritize your well-being.

How can I integrate self-care into my daily routine? Consider practical ways to incorporate self-care into your everyday life, ensuring it's sustainable and not just a temporary fix.

By pondering these questions, you can begin to develop a deeper understanding of your needs and how best to meet them on your path to recovery and well-being.

Here’s what an ideal burnout to self care journey looks like:

Imagine yourself as an employee on a journey from burnout to embracing self-care:

Morning Ritual: Your day starts with a new ritual. Instead of immediately checking emails, you take a few minutes for meditation or deep breathing. This helps set a calm tone for the day.

Commute with Mindfulness: On your commute, you listen to relaxing music or a motivational podcast. This time becomes a transition period, mentally preparing you for the day ahead.

Structured Work Hours: At work, you diligently adhere to structured hours. You've learned to prioritize tasks, focusing on what's important and letting go of perfectionism in less critical tasks.

Regular Breaks: Every hour, you take a short break. It might be a walk around the office, some stretching, or a moment of mindfulness. These breaks help reduce mental fatigue and maintain focus.

Healthy Lunch Breaks: You commit to taking a full lunch break away from your desk. This time is for unwinding, enjoying a healthy meal, and perhaps a brief walk outside.

Effective Communication: You communicate more openly with your team and supervisor about your workload. When feeling overwhelmed, you ask for help or delegation, creating a supportive work environment.

After-Work Unwind: After work, you engage in activities that you enjoy and that help you relax - it could be a hobby, exercise, or spending time with loved ones.

Evening Routine: You have an evening routine that signals to your brain that the workday is over. This might include journaling, reading, or a relaxing bath.

Quality Sleep: You prioritize getting enough sleep, understanding its vital role in recovery and health.

Reflect and Adjust: Each day, you reflect on what worked well and what could be improved. You adjust your self-care practices accordingly, understanding that recovery is a dynamic process.

By incorporating these practices into your daily routine, you gradually recover from burnout, transforming your work life into a more balanced and fulfilling experience.

In case you are wondering, there are some more problem and their alternatives

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