Simple Steps to Enhance Mental Wellness

Taking time for yourself is an important part of balance and presenting your best you to your colleagues and loved ones. Simple routines can offer you a much-needed breath of fresh air.

Hello fellow HR professionals!

As someone deeply embedded in the fabric of workforce management, you’re frequently at the frontline of workplace issues that often carry a heavy emotional toll. Whether it’s navigating the complexities of performance management, conducting sensitive investigations, handling harassment reports, administering discipline or even trying to sort out the workplace needs of your teams, the nature of your work can be highly stressful. It’s not just about the tasks at hand but also about managing your own emotional and mental well-being amidst these challenges.

With that in mind, I thought we could use some effective yet simple strategies to help you, as HR practitioners, maintain your mental wellness. These free, not to mention zero-calorie practices—mindful breathing and walking—are not just beneficial for your physical health but are powerful tools to help manage stress, enhance clarity, and improve overall emotional resilience.

The Power of A Breath of Fresh Air

First, let’s talk about breathing. It’s something we all do, but how often do we think about how we do it? Breathing deeply and intentionally can be a game-changer for managing stress and anxiety.

Understanding Breathing:

• Stress vs. Relaxation: Your breathing pattern significantly influences your nervous system. Quick, shallow breaths can trigger a stress response, while deep, slow breaths can stimulate the body’s relaxation response, helping you calm down.

Breathing Techniques:

• Diaphragmatic Breathing: Simply focus on breathing deeply into your belly rather than your chest.
• 4-7-8 Breathing: Breathe in for 4 seconds, hold for 7 seconds, and exhale for 8 seconds. It’s great for relaxation before sleep!
• Box Breathing: Inhale, hold, exhale, and hold again, each for 4 seconds. It’s a popular technique among athletes, performers, and the military.

Practical Tips:

• Try setting aside a few minutes each morning or evening to practice these techniques, or use them when you feel stressed. Small changes in your usual behaviours can have a surprising impact. Try something different. It’ll change your perspective.

Walking Your Way to Wellness

Now, let’s lace up our shoes and step outside. Walking isn’t just good for your physical health; it’s also a fantastic way to clear your mind.

Benefits of Walking:

• Walking regularly can improve your mood, decrease feelings of depression and anxiety, and is a simple way to enjoy ‘me time.’

How to Get Started:

• Set Realistic Goals: Start with short 15-minute walks and gradually increase your time.
• Find Enjoyable Routes: Explore different areas in your neighbourhood or parks to keep your walks interesting.

Mindful Walking:

• Focus on your senses while you walk. What do you see? What can you hear? What can you smell? Mindfulness, or simply being present can greatly enhance the mental health benefits of your walk.

Integrating A Breath of Fresh Air and Walking

Combining breathing exercises with walking can amplify the benefits of both. Here’s how you can merge these practices into a refreshing routine:

• Creating a Routine: Begin your walk with a few minutes of deep breathing to settle your mind. Then, as you walk, maintain a rhythm of deep, steady breaths.
• Real-life Applications: Many find that a mindful walk during their lunch break or after dinner helps them unwind effectively. Give it a try!

Apropos to this blog, as I finish writing I am mindful of my own breathing and that by slowing the pace and breathing deeply, I feel more relaxed and pleased with my day.

Stephen Eger is the Managing Partner of Knibbs HR Consulting.  You can reach Stephen by email at:  stephen@knibbs.ca or by phone at 306.520.3236.