Zero Tasking Day 2024: 10 tips for promoting mental health in the workplace
Every year, 17 million sick days are taken worldwide due to stress, anxiety and depression. Despite increased awareness of mental health, workplace stress reached an unprecedented high in 2022, highlighting the urgent need for effective strategies to promote employee wellbeing.
With this in mind and with Zero Tasking Day coming up on November 3, experts from Pens.com/en have put together 10 tips for reducing stress in the workplace that can be integrated into everyday life.
Zero Tasking Day is an invitation to escape the hectic pace of everyday life. This day is celebrated every year on the first Sunday in November, exactly when daylight saving time ends. The roots of this day are not clear, but it is closely linked to the time change. This was originally introduced to better adapt productivity in an agricultural society to the hours of daylight. With the move away from agriculture, the extra hour gained by the end of summer time became an opportunity for rest and self-care.
10 tips for reducing stress in the workplace
- Move your body
After sitting in one place all day, exercise is exactly what your body needs to relieve the stress of the day. Exercise releases endorphins and helps to move and regulate emotions throughout your body. Intense physical activity is by no means the solution you need for your health - exercise includes stretching exercises like yoga or Pilates, walking or running, or playing a sport you enjoy, even if it's strenuous. The key is to rebalance your body and brain after a long day at the office.
- Eat well and drink plenty of fluids
A balanced diet provides your brain with the nutrients it needs to function properly. A nutrient-rich diet prevents energy crashes and balances hormones by regulating blood sugar levels and reducing the stress hormone cortisol. Consume foods rich in omega-3 fatty acids (e.g. salmon, walnuts), antioxidants (e.g. berries, leafy greens) and vitamins (e.g. B vitamins, vitamin D) to improve cognitive function, which is crucial for stress management and productivity.
In addition, dehydration can have a negative impact on cognitive functions such as concentration, memory and decision-making and can increase frustration and stress when completing work tasks. Adequate hydration helps you to think more clearly and stay calm under pressure.
- Take frequent breaks
Depending on the person and the task, it takes between 10 and 52 minutes to concentrate. Therefore, short breaks are necessary to relieve mental fatigue so that you can return to your tasks with renewed focus and creativity. Frequent breaks can also improve physical wellbeing by encouraging movement, relieving muscle tension and reducing eye strain from prolonged screen time.
- Set realistic expectations
If you set achievable goals, you are less likely to be disappointed or frustrated by unfulfilled expectations, which can contribute significantly to stress. Realistic expectations also promote a better work-life balance, as you can focus on what you can achieve without putting yourself under unnecessary pressure. This approach encourages a more sustainable work pace, increases productivity and gives you a sense of accomplishment, which helps you stay motivated and reduce anxiety.
- Create a clear separation between work and leisure time
By setting boundaries - such as turning off emails after work or setting aside specific times for personal activities - you can mentally disconnect from work pressures. This separation gives you time to relax, re-energize and focus on personal interests, which improves your overall mental health. Your work and personal life will benefit from better relationships, less chronic stress and higher long-term productivity.
- Enjoy your commute
If you commute to work, this part of your day needs to be as calm and rewarding as possible. Instead of tuning out the noise and chaos of the world, do something you enjoy and savor your commute. This will change your perspective and you will get used to chaotic environments if you associate them with something enjoyable. If there's a podcast you enjoy, you should definitely listen to it. If you like photography, why not take photos of your trip and make a photo series? If you knit or crochet, why not create something new? Using your hands gives you a greater sense of control over your environment, and that can be key to a healthy mood, especially if you work in an office.
- Promote a supportive working environment
Changing our attitude can start with how we behave in the workplace and how we treat others. Creating a supportive work environment is a two-way relationship: you also need to foster positive interactions with your colleagues. Once these connections are made in the workplace, a support network will also form in the workplace, alleviating potential stress through social interactions.
- Promote a supportive living environment
When your home environment is nurturing and positive, it acts as a buffer against work-related stress and provides a place where you can relax and recharge. Supportive family members or partners can lend a sympathetic ear, help solve problems or provide emotional comfort, reducing feelings of isolation. In addition, a harmonious family life enables better stress management, promotes resilience and thus helps to overcome challenges at work.
- Enjoy nature every day
Spending time in nature, even in small doses such as a walk in a park or sitting in a green space, lowers cortisol levels and reduces anxiety. It provides a mental break from the pressures of work and helps you to refocus and get creative. The calming effects of fresh air, natural light and greenery can also improve overall wellbeing, leaving you feeling refreshed and better equipped to tackle workplace challenges when you return. Even the color green evokes feelings of hope, renewal and harmony.
- Leave your office clean and tidy at the end of the day
A tidy environment helps to clear your head, focus better and reduce feelings of overwhelm. Tidying up at the end of the day also creates a mental closure to your work, allowing you to switch off and transition more smoothly into personal time. Returning to a tidy workspace the next morning encourages a fresh start, increases productivity and reduces anxiety about unfinished tasks or distractions.
Source: https://www.pens.com/de/
