Wellness in the Workplace: Managing Office Stress for a Balanced Life

These are all great ways to adapt to stressful situations and gain more control over them. Along with some of the relaxation techniques mentioned above, there are many coping mechanisms you can do at home. By integrating a few of them into your daily routine, you can create a calming environment and lower stress levels. Let's take a look at a few:

Exercise/Yoga - Physical activity reduces cortisol (the stress hormone) and increases endorphins, improving mood. Find a fitness routine that works for you, whether it's yoga, strength training, aerobic exercise, or a combination of them.

Deep breathing - Diaphragmatic breathing activates the parasympathetic nervous system, reducing heart rate and promoting relaxation. Here's how: Inhale deeply through your nose for 4 seconds, hold for 4 seconds, and exhale slowly through your mouth for 6 seconds. Deep breathing can be especially helpful for office workers, who work on computers and tend to take shallow breaths with their shoulders hunched.

Meditation: You can start by trying a guided meditation app like Calm or Headspace, or just spend 10 minutes focusing on your breath and observing thoughts without judgment. Meditation helps you focus on the present moment, reducing overthinking and emotional stress.

Journaling: Writing down your thoughts can clarify emotions and provide a sense of relief. Start by listing all the things you're grateful for each day, or you can write about the issues at work that cause you to feel stress and possible solutions.

Sleep Regimen: Getting an adequate amount of sleep is critical for keeping cortisol levels steady and keeping stress under control. It's helpful to maintain a consistent bedtime and avoid screens the last hour of the evening.

Warm baths: The use of heated water as a wellness and relaxation aid dates back to Roman bath houses and perhaps beyond. Soaking in warm water can relax muscles, improve blood circulation, and calm the nervous system. Add Epsom salts (rich in magnesium, a natural stress reducer) or a few drops of essential oils like lavender or peppermint.

SOAK STRESS AWAY WITH HYDROTHERAPY

Perhaps the best way to balance out the pounding stress of a hard day's work is by countering it with the pulsating forces of warm, jetted water.

One of the most popular and effective stress-relief remedies is hydrotherapy. While it can take many forms, the hot tub is generally regarded as the quintessential hydrotherapy.

How does it relieve stress? Warm water triggers the parasympathetic nervous system, which is responsible for the "rest and digest" response. This reduces the production of stress hormones like cortisol and adrenaline, promoting a state of calmness and relaxation. Immersion in warm water creates a cocooning sensation, which can mimic the calming effects of swaddling or being embraced.

The sensation of hydrotherapy relies on three characteristics:

Temperature - Warm water soothes muscles, improves blood flow, and relaxes the body.

Buoyancy - Being immersed in water reduces the weight on joints and muscles, alleviating pressure and pain.

Pressure - Moving water propelled by jets provides a massage-like effect that promotes relaxation and stimulates circulation.

Hydrotherapy is widely reputed to benefit physical and mental wellness. It's thought to reduce muscle tension, joint pain and chronic conditions like arthritis and fibromyalgia. It improves blood flow and is used for rehabilitation, supporting healing after injuries or surgery by improving mobility and reducing strain on muscles.

Besides stress-relief, hydrotherapy is known to improve sleep quality by calming the nervous system and enhance mood by stimulating the release of endorphins, the body's natural feel-good chemicals.

Some hot tub manufacturers have found innovative ways to make the entire experience of using and owning a hot tub as stress-free as possible. Jacuzzi® Hot Tubs have the ability to start up remotely via the SmartTub® system, so you can turn it on as you leave work and have it ready when you arrive home. And with the recent introduction of the True WaterTM system, it's never been easier to maintain clear, sparkling water without all the harsh chemicals most hot tubs require.

ACHIEVE WORK-LIFE BALANCE

77% of employees have experienced burnout at their current job.

• Workplace Burnout Survey | Deloitte US

When you think about it, office stress is often the result of the constant time demands and pressures that can encroach on your personal life, making it difficult to enjoy your time away from work and fulfill other needs and responsibilities. Here are a few ideas to add more life to your work-life balance:

Get priorities in order - Think about what matters most in your life (career, family, health, etc.) and rank these priorities in order of importance. Your goal is to align the time you spend on each priority with its importance to you.

Take breaks - Step away from work regularly to recharge. A 5-10 minute break every hour can increase focus and productivity.

Schedule "Me Time" - You deserve it. Schedule time for yourself, family, hobbies or relaxation just as you would for meetings.

Disconnect - When your workday ends, shut down your computer for the night. Spend evenings and weekends away from screens as much as you can, particularly screen time that involves work.

Practice self-care - Nutrition, sleep, exercise and mindfulness are all essential to maintain energy and mental clarity, as well as recharge your mind and body.

START TODAY

You don't have to wait for a New Year's Resolution or a job change. The key to your wellness is understanding that you have control, and now is the time to manage office stress and regain your work-life balance. Let that weight lift off your shoulders today.