Landra Bickley Eliopoulos - The Work Wellness Deck: 60 Simple Practices to De-stress and Recharge Wherever You Work

The modern workday requires us to spend the majority of our time in our mindsanalyzing, thinking, and doingoften leaving us mentally exhausted and disconnected from our physical and emotional bodies.

Research has shown that creating intentional space in the day for wellness builds resilience, enhances decision making, and boosts creativity and productivity. To thrive at work, its crucial for us to adopt tools and practices to manage stress, be more present, communicate effectively, resolve conflict, and navigate the waters of change and uncertainty.

The goal of The Work Wellness Deck is to share easy-to-do exercises that enable you to bring awareness to your mental, physical, and emotional well-being during your workday. Inside, there are three distinct wellness categories for you to explore:

• REFRESH: Practices that provide your mind with a mental break.
• FLOW: Exercises that will inspire you to move, breathe, and play throughout the day.
• CONNECT: Ideas for professional development and ways to strengthen relationships with others.

Choose a Card

• A single card can be drawn at random or purposely chosen from one of the three categories.
• For well-being inspiration throughout the day or week, display the card you pick at your work space.

Create a Routine

• Start your day with a boost of inspiration by drawing a card and completing a wellness activity first thing in the morning.
• Take a midday wellness break during your lunch hour.
• Draw a card as a way to transition from the end of a workday into your personal time.

Build Connections

• Find a well-being accountability buddy at work; draw a card and do the activity together.
• Use these cards with your team. At the beginning of a workday or a meeting, as an icebreaker or a bonding exercise, pull a card together. You can each pull your own card, or do this in small groups or with everyone on your team.

A 10- or 20-minute meditation can do wonders to refresh your mind, boost your mood, increase creativity, and improve focus. Find a space where you can comfortably sit or lie down and rest your eyes without being interrupted.

To begin, choose a posture that feels comfortable and supportive. Set a timer for your desired meditation time. Close your eyes, letting them rest inside the eye sockets. Take a few deep, intentional breaths, then allow your breath to return to its natural rhythm. Invite the muscles and tissues throughout your body to relax with each exhale. When you notice your mind lost in thought, simply guide it back to your breath or the sounds around you.