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5 Ways to Improve Well-Being at the Workplace
5 Ways to Improve Well-Being at the Workplace

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How does workplace stress affect people across every industry imaginable? From healthcare workers managing intense pressure to corporate employees navigating constant change, the need for practical mental health training and emotional resilience has never been clearer.

Conversations with professionals across sectors reveal a consistent theme: small, steady actions can significantly improve workplace well-being. Research by Oxford University's Saïd Business School found that happy workers are 13% more productive (Krekel et al., 2019), while Gallup studies show that companies with highly engaged teams achieve 21% higher profitability compared to disengaged ones (Gallup, 2020).

Workplace well-being is not solely an individual responsibility. Workload, leadership, team culture, and organizational support all play critical roles. However, employees can strengthen their own emotional fitness by adopting simple yet effective practices.

1. Check In Regularly  

Many professionals move through the workday on autopilot, transitioning from one task to another without noticing their internal state. Setting reminders to pause and ask, “How am I feeling right now?” or “What do I need?” helps detect stress before it escalates. Research by Lieberman et al. (2007) shows that labeling emotions reduces their intensity—simply naming an emotion can provide immediate relief. This awareness allows for timely action and prevents burnout.

2. Master the Art of Quality Breaks  

The brain is not designed for continuous intense focus. Neuroscience suggests attention peaks in cycles of around 90 minutes before requiring recovery (Ultradian & Kleitman, 1953). Rather than defaulting to social media, activities like stepping outside, stretching, or engaging in a short, light conversation are more restorative. These breaks reset mental energy and improve concentration upon returning to work.

3. Build Meaningful Peer-to-Peer Support  

Human connection remains one of the strongest buffers against stress. Cohen & Wills (1985) demonstrated that social support significantly improves resilience and overall well-being. Simple acts such as checking in on colleagues, sharing encouragement, or offering small gestures of kindness strengthen workplace relationships. These peer-to-peer support systems create a culture of trust and belonging that helps reduce feelings of isolation during high-pressure periods.

4. Practice Productive Worry  

Instead of ruminating over potential problems, channel concerns into actionable steps. Asking, “What is one small action that could improve this situation?” transforms worry into progress. Research by Borkovec et al. (1998) indicates that problem-focused coping is more effective than emotion-focused strategies like avoidance or venting. While external pressures may remain, constructive responses help restore a sense of control.

5. Create Boundaries Through Active Recovery  

Activities outside of work strongly influence performance during work hours. Sonnentag & Fritz (2007) found that employees who detach psychologically from work experience better recovery and reduced burnout. Active recovery does not require elaborate hobbies—reading, cooking, gardening, or spending time with pets can provide meaningful separation from work. The key is engaging in activities that refresh the mind and foster a sense of fulfillment beyond professional duties.

Final Note  

These approaches recognize the realities of modern work while offering practical tools to strengthen well-being. Implementing even one or two strategies consistently can make a measurable difference over time. Small, intentional steps often create more lasting impact than drastic changes.

References:

  • Borkovec, T. D., et al. (1998). Worry: A cognitive phenomenon intimately linked to affective, physiological, and interpersonal behavioral processes. Cognitive Therapy and Research.

  • Cohen, S., & Wills, T. A. (1985). Stress, social support, and the buffering hypothesis. Psychological Bulletin.

  • Gallup. (2020). State of the Global Workplace. Gallup Press.

  • Krekel, C., Ward, G., & De Neve, J. E. (2019). Employee wellbeing, productivity, and firm performance. Oxford University Saïd Business School.


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