Workplace Stress? Energy Boosters & Mindful Practices to help overcome professional depletion!
Workplace stress is not an experience to underestimate. We all naturally offload from time to time about our work. However, chronic stress causes all kinds of issues for our emotional and physical health.
If you are consistently struggling with poor health and wellbeing due to your professional responsibilities, then something needs to change—and fast.
You have chosen to read this article for a reason. Perhaps you are struggling to stay energized to cope with the workload on your plate. Maybe your health is suffering due to the level of expectation you are facing at your workplace. Or you may be battling with a lack of productivity due to a lack of good quality sleep.
Whatever you’re facing, this guide is here to help.
Workplace Stress Implications on Health & Wellbeing
Professional stress can cause a range of mental health conditions; anxiety, migraines, insomnia, depression, and eating disorders are very typical illnesses resulting from unattended stress and worry.
Stress depletes our vital energy stores whilst dangerously lowering immune levels also. We become far more susceptible to viruses and more likely to need time off in the long run.
Thankfully, there are several empowering ways that we can self-support ourselves to overcome workplace stress, both in the short and long- term future.
We can make the adjustments we wish to see in our mind and body health via simple but effective lifestyle changes. Starting with what we feed our bodies with!
Here are 10 healthy foods to naturally boost your energy and significantly lessen your stress:
Rich in a variety of vitamins and minerals, spinach also contains vital magnesium, which is necessary for your body to maintain healthy energy levels.
When work becomes stressful, you need full energy capacity and cognitive facility to tackle each issue and overcome every challenge.
Therefore, spinach can be a helpful aide to counteract the effects of workplace stress. Throw a generous handful into smoothies, salads, and stews for the full Popeye effect!
This sweet and delicious spice is easily added to cereals, hot drinks, and oatmeal, offering great support to the digestive system even in tiny doses.
It has been shown to benefit gut health, which directly relates to our overall physical and mental wellbeing as a direct result.
For those who tend to reach out for a sugar fix to help them get through a hectic day, a sprinkling of cinnamon can be a much healthier alternative to refined sugar options.
Enjoy in hot drinks or add to low sugar fresh fruits for an easy and delicious afternoon pick-me-up.
High in stress-busting folate, avocados are highly nutrient-dense food with fantastic nutritional benefits.
The folate within them can decrease the likeliness and potential effects of depression also.
They can satiate appetite more effectively than other higher sugar content options, regulating mood and preventing tendencies to turn to panic-inducing caffeine or sugary snacks.
Spread on crackers, blend into smoothies or simply enjoy with a spoon!
Caffeine can amplify our anxiety, making it a negative beverage option in times of stress.
Switch to herbal variety teas for fuller flavor without the panic-inducing effects that black tea or coffee can cause.
Peppermint, chamomile, and ginger teas can support better digestion and mood due to their calming properties.
Need a little sweetness? Opt for a drizzle of low sugar agave to prevent blood sugar spikes that will disrupt sleep and aggravate your mood.
Dark leafy greens
When we are stressed, our magnesium levels are dramatically depleted, leading to fatigue and brain fog.
Dark greens such as kale, swiss chard, arugula, watercress, and romaine lettuce can replenish these levels naturally.
The array of B-vitamins within these leafy vegetables can help us manage stress more effectively.
The high levels of iron within them can also support our daily energy production. Ideal for those busy days on the go!
B-vitamins are essential for healthy adrenal function.
Source these super elements by scattering flaxseeds or hemp seeds into cereals or grabbing a handful of trail mix before you head into a meeting for some slow-burning energy.
Your focus will sharpen as your stress naturally begins to level out. You’ll be surprised at how effective these small but mighty ingredients can be when they become a regular part of your diet.
Higher in selenium than any other nut, Brazils support optimal bodily function while lowering the risk of mood disorders, inflammation, and poor sleep patterns.
Grab a single Brazil nut as a healthy mid-morning snack at work, or chop a couple into a peanut and banana breakfast smoothie.
You could try making some granola bars with chopped brazils, mixed nuts, dried fruits, and agave syrup. Simple, stress-busting, and delicious!
Although it is unknown exactly how chocolate reduces stress (due to its caffeine content), it has been found to reduce many consumers’ anxiety.
This might be due to the high tryptophan levels which the body uses to transform into mood-enhancing neurotransmitters such as serotonin.
The lower sugar content of darker varieties will also help to maintain better blood sugar levels overall.
This powerful Asian spice is a powerhouse of inflammation-reducing antioxidants and digestive aids.
The curcumin element has high anti-inflammatory properties, which can lower the body’s total stress over time.
It has also been found to improve mood and improve memory patterns in adults, making it an ideal stress-busting (and delicious) addition to your diet.
Strawberries, blueberries, ands raspberries are lower sugar options than other fruits (such as bananas), offering fewer sugar spikes in your bloodstream.
For those suffering from mood imbalances or insomnia, maintaining blood sugar levels is vital to prevent lethargic drastic drops and anxiety-inducing highs.
Avoiding refined sugars will help this, but choosing lower sugar varieties of healthy fruits can also help.
Impactful ways to reduce levels of professional stress
There are many impactful ways to reduce our levels of professional stress in alliance with healthier eating habits. It is not enough to consume an incredible diet as a solo venture.
We absorb other contributing elements each day that help our emotional health, personal balance, and general health experiences.
For example, the content we read and the narratives we hold with ourselves and our colleagues.
Pay close attention to how you feel after work meetings or certain activities:
- Is social media aggravating your mood? Perhaps you could delegate this task to someone else.
- Do work meetings send you home in a cloud of worry? Schedule team catch-ups for the start of the day rather than the end to allow time to tackle the issues raised before you leave for home.
There are several further small but highly effective ways that you can establish a healthy daily routine to help you overcome spikes in stress and anxiety due to the work you currently do.
The key to doing this is to follow your already present intuition.
Start by asking yourself the following questions:
More Practices that may help
Take some time to write out your answers to these questions or reflect upon them within a quiet moment to yourself for a few valuable minutes that are entirely away from distraction.
You might be surprised to realize what your inner feelings really are once you give yourself sufficient space and conscious permission to practice mindfulness in this way.
What did you learn about your deeper needs?
Sometimes the simplest and easiest to achieve changes are the most impactful ones.
Get up half an hour before the rest of your household to enjoy some peaceful time to yourself before the chaos of the day begins. During your lunch-break (ensuring you actually take one), spend 10 minutes in solo meditation.
These small but mighty changes could have a more positive effect than you might anticipate.
Are you ready to start making the changes you wish to see? You have the ability to improve your health and wellness, starting today.
You have all of the tools you need to start consciously improving your health habits and nutritional intake to bring your mind and body back into positive alignment.
Your future self (and colleagues) will soon see the difference!
“Caring for your body, mind, and spirit is your greatest and grandest responsibility. It’s about listening to the needs of your soul and then honoring them.”
—Kristi Ling, Author. 4
What are your experiences?
I would like to hear your thoughts, questions, or any remarks — leave them in a comment.
- Images by Canva
- Audio performed by Aylin Ihnen
- Audio sound by Artlist – Home