Maintaining a regulated nervous system at work is crucial for your well-being and fulfillment. The demands and pressure, with deadlines, meetings, and high-stress situations, can often lead to anxiety and negatively impact the nervous system.
Keep cultivating your sustainable platform of calm using the tools in your box. Remind yourself not to feel rushed by giving yourself ample time for projects and commuting.
Here are strategies to keep your nervous system regulated in the workplace:
Practice Mindfulness and Breathing Techniques:
- Incorporate mindfulness and breathing exercises into your daily routine. Take a break to focus on your breath, inhaling deeply and exhaling slowly. This simple practice can activate the parasympathetic nervous system, promoting relaxation and reducing stress. Try alternate nostril breathing. You can do it quickly and it does not require privacy.
Create a Comfortable Workspace:
- Ensure that your work environment is conducive to relaxation. Adjust the lighting, maintain a comfortable temperature, and invest in an ergonomic chair. A well-organized and clutter-free workspace can contribute to a sense of calm. Keep loud noises to a minimum.
Manage Workload and Prioritize Tasks:
- Break down your tasks into manageable chunks and prioritize them based on deadlines and importance. Avoid overwhelming yourself with too much work at once. This approach helps prevent the activation of the body’s stress response. Remind yourself that you are valuable and doing the best you can.
Take Regular Breaks:
Stand up, stretch, or take a short walk to promote blood circulation and reduce muscle tension. These breaks not only refresh your mind but also prevent sustained stress on the nervous system. Take some physiological sighs.
Stay Rested and Maintain a Balanced Diet:
- Proper rest and your balanced diet play a crucial role in supporting your nervous system.Don’t get too hungry. Exhaustion and nutrient deficiencies can contribute to feelings of fatigue and stress. Consume water regularly and include foods rich in vitamins and minerals. Try not to use coffee as your ‘pick me up’ creating a cycle of anxiety, lack of sleep and then a crash. Save your money and the environment by resisting a take out beverage.
Incorporate Physical Activity:
- Regular physical exercise is a powerful way to regulate your nervous system. Find opportunities to move during the workday, whether it’s taking the stairs, stretching at your desk, or going for a walk during breaks. Exercise helps release endorphins, which can improve mood and reduce stress.Park far away and walk instead of parking in the closest parking spot. The elevator is not your friend! Walk up the stairs.
Establish Healthy Boundaries:
- Set clear boundaries between work and personal life. Avoid overworking and ensure you take time for hobbies, relaxation, and quality sleep. Adequate rest is essential for nervous system recovery. Try to not answer emails outside work hours. If it feels uncomfortable, at least try to wait 20 minutes before replying. Test your limits to grow into being comfortable leaving work at work.
- Give yourself time to get to home and to the office so you are staying safe in the car and keeping other drivers safe while commuting. If you take public transit be aware of others with physical limitations and help them. Humans are meant to help others.
Get comfortable being uncomfortable for sustainable peace and contentment.
By incorporating these strategies into your daily routine, you can create a work environment that supports a regulated nervous system, promoting both mental and physical well-being.
Keep building your calming box of tools in all areas of your life. Keep going. Keep trying!