Almost every working adult has experienced work stress at a certain time in their career. While stress is a passing phase for some professionals, stress is a constant companion for others. Studies show that only about 3 in every 10 office workers feel engaged at work. That means only 30% admit to enjoying their work all the time. No wonder most persons do not look forward to Mondays.
Because we spend a good percentage of our adult life working, stress management has become an important skill to have. Although stress management is perceived by most as a mental exercise, in reality, it goes beyond that. Several changes can be adapted into your workspace to help lift your mood while completing that tough project or report.
This article covers some helpful ways to instantly lift your mood at work when you are having a difficult day. We understand you probably rolled your eyes at the word “instantly” because it sounds so cliché. Well, you will be surprised to find out how effective these tips are when you try them out. Let’s get into it.
How to Improve Your Mood When You Feel Down At work
This is probably the topmost question on the mind of every professional. While some have resorted to medication to help deal with work-induced stress and anxiety, you do not necessarily need medication to deal with stress. There are other ways to effectively manage stress and lift your mood without medication. We will show you how to do so as you keep reading.
Desk Set Up
Asides from your boss’ attitude, workload, and comfort level, your work desk could also induce stress. Most especially if you’re not very organized and have somehow managed to create clutter. A cluttered environment induces mental clutter and makes work more stressful than it should be. Imagine the dilemma of locating a file on a cluttered desk.
Making little changes to your desk setup can transform the way your mind processes work. A very important change will be decluttering your desk. A clutter-free desk ensures your mind is clear which enables your thoughts to stay organized. If you’re constantly having too many files that need sorting on your desk, you might want to invest in a filing cabinet to help you stay organized. It is also helpful to put away accessories that are not needed for the task you’re currently working on.
Change Your Environment
Are you aware that your physical environment affects your physical and mental health? If you pay attention to your moods in different environments, you will notice that some environments make you more miserable while others instantly lift your mood. Your workspace is no different.
A few changes to your workspace can work wonders in helping you relax. Changes could be as small as including a family portrait on your desk, adding a favorite artifact, or even bringing the water dispenser closer to your desk. And it could be as serious as changing your entire office arrangement where possible.
Studies have shown that proximity to nature can improve productivity. That’s why people travel to natural areas for vacation. You’ll be wondering if we’re saying you should move your office to the riverside. No, we’re not. While going to nature is unrealistic, you can bring nature into your office by adding a plant to your office space. A small desk plant will do the job. People who have natural plants in their homes typically have higher energy levels and complete tasks earlier.
Certain colors are known to aid creativity and productivity than others. If you’re struggling with being as productive as you would love to, consider repainting your office space. This might not be feasible if you work in a traditional office setting but will be a great idea if you work from home.
If you work from home, a home office setup is necessary to ensure your mind works the same way it does in an organized workspace. Use bright colors (or your favorite colors) that will make your office space inviting and help you stay happy while you work. You will be surprised to find yourself looking forward to work time.
Your office desk can determine how comfortable you will be while working. The right desk will ensure your posture which can improve your energy level and keep you in the right mood. Most workplaces are now going for standing desks, which is a great option for improving health in workplaces. It gives you the option of sitting or standing while you work thereby reducing the stress that prolonged sitting can cause. A desk bike is also a good option if you work from home.
Get More Comfortable
Although comfortable office furniture might be more expensive than regular ones, investing in them is investing in productivity. They will pay you several times over in the long run. This is what workplace ergonomics is all about. The study of workplace ergonomics has shown that employees are most productive when the workspace (environment and furniture) provides high levels of comfort and safety. Organizations are now taking this seriously and redesigning their office layout.
Your office chair is as important as your desk because they work together to either bring you comfort or pain. Prolonged hours of sitting in your workspace can cause issues like muscle spasms and backache. Getting an ergonomic chair is one sure way to prevent this. Ergonomic chairs are designed to support your body and prevent unnecessary stress. These chairs help to properly align your posture, reduce pressure on your lower back, and boost circulation. Investing in the right ergonomic chair is you saying goodbye to backache.
This is a great option for you if you can’t afford an ergonomic chair with lumbar support just yet. Investing in a seat cushion is a cheaper alternative while you save up for your chair. Adding a cushion to your chair reduces the pressure on your lower back and thus eliminates the chances of workspace-induced physical fatigue. You can find several great options on the Flexispot store.
If you already have a standing desk, adding an anti-fatigue mat is a good way to ensure maximum comfort while you work. Flexispot anti-fatigue mat contains mounds and massage points that encourage micro-movements and promote blood circulation. The thick mat keeps your feet so comfortable that you won’t see the hours flying by while you work.
You do not need to leave your desk to incorporate exercise into your work routine. There are many exercises you can carry out with your standing desk. The desk push-up is one of them. And there are even chair yoga exercises you can carry out in your workstation. You will find many helpful tutorials online.
Poor lighting is one cause of work stress that's common with those working from home. Particularly for those that do not have a dedicated home office. This is because the bedroom was not designed for work and lighting is usually not as abundant as it is in an organized workspace. Adding a lamp to your desk will improve lighting and reduce the mental strain caused by poor lighting.
Tilt your head slowly to one side until your ear is almost on your shoulders, you should feel a slight stretch. Hold the head in place for 10 to 15 seconds and then repeat, tilting the head to the other side. Repeat on both sides until you feel those head cramps loosen up.
This is a simple workstation exercise that can relieve your entire body of stress. Stand afar from your desk and place your palms straight on the desk. Tilt at an angle that will allow you to lower your body towards the desk and then push back up with your arms. It is much like the regular push-up, only that you're not lying flat on the floor. You could give it a try now.
Stretching helps relieve muscle tightness that can be caused by staying in one position for too long. To do the arms stretch, raise one arm slightly above your elbows and hold with the other hand. Gently pull the outstretched arm towards your shoulder until you feel a stretch. Hold in place for about 30 seconds and then do the same for the other arm. Repeat over and over again until you feel those muscles loosening up.
With your palms facing down and extended, move your wrists from side to side until you feel a stretch. Repeat the process until you feel better.
Even when you love your job, stress can make work very tiring and kill productivity. You will find the tips given above very useful for increasing energy levels and boosting productivity.