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It is easy to feel overly anxious, frustrated or even sapped of all energy in a stressful workplace environment. Being stressed at a desk when you have piles of documents to complete. What would you do? You may not consider meditation when you are at the office, but quick minutes of meditation, it doesn't involve comfortable clothes or certain places. "The idea of meditation is to bring calmness in your mind and relaxation to your body. Taking out five minutes of meditation practice or what we call the micro-meditative pause, can not only lift your mood. It won't put you to sleep or increases your laziness. Instead, you'll feel energised and ready to take on your task with a clear mind. SIt. Breathe. Let go! Mindfulness allows us to live life fully. Fully aware, fully awake, fully alive.” -@Headspace, Here is the quick fix at work: 1. Breatheeee Notice your body from head to toe while seated. Close your eyes for one minute and observe your thoughts (what are you thinking) Just keep inhaling and exhaling to the same count, and focus on breathing to get longer and steadier. This simple mindfulness practice can help calm your mind. So, next time, do it when you are feeling overwhelmed or stressed. 2. Fragnance of essential oils Inhaling something calming is the best way to reach a meditative state. Taking a deep breath and inhaling the fragrance of essential oils out of the bottle, or rubbing a drop on your wrist and back of your ear relives your facial muscles. Lavender oil is not just refreshing to smell, but if you take a conscious whiff, it can also calm you down. Reach out for spice-based oils when you feel uneasy. It will make you feel better than before. You can keep an essential liquid oil, diffuser or rollerball in your desk-side drawer for the best results 3. Bring out a colouring book Colouring helps the subconscious mind to express itself. It gives it direct access to drive the strain out, clearing brain fog and prolonging focus and concentration in the process,” says Shankar. She suggests keeping a drawing book and a box of crayons in your desk drawer and just doodling or colouring it for a few minutes whenever you are stressed. 4. Plug in Listen to white noise, relaxing sounds (like that of the sea or the chirping of birds), or even your favourite song as you try to look inwards. “Listening to the sound of Indian classical instruments like the bansuri, sitar, tabla and vocal ragas helps lower blood pressure. The rhythmic loops are used extensively in music therapy to calm the nervous system too. 5. Work on visualisation If you feel blocked and unable to create your best work, a quick visualisation yogic trick to activate your third eye. Though it works best when you are lying down and relaxed, it also works to give you a break from digital distractions. “Rub your palms to generate heat and cover your eyes. Visualise a bright blazing sun at your Ajna chakra (centre of forehead) and imagine it giving you warmth and light. Mental Health Matters Conclusion: We all are struggling to manage stress at work. It may be inevitable but not avoidable. Mental health is more important than work. So, take a pause and breathe without worrying about anything.

Early dusk and late dawn with colder temperatures make leaving the cosy comforts of your bed even harder. If you find yourself walking up feeling groggy, foggy, flat or anxious, then you need to add some extra ammunition to your early morning arsenal. GIF source Giphy on Google Start a Singalong If you are one of the 86 per cent of Brits who love singing in the shower, you are stress-free. According to scientific research, there is a shred of evidence to suggest that signing releases important mood-boosting like endorphins, serotonin and dopamine, which promote the feeling of well-being. Endorphins are released from the physical impact of oxygen pumped into the blood when you sing in the bathroom. and it's not hard to see why it's such a euphoric exercise. When you sing it means it's good for tor improving memory and overall cognitive function. A key reason why singing often features heavily in dementia therapies. A morning humming or sing-song can be a potent stress reliever too and helps to beat the street and relax. Also, creates a great sense of internal balance. So, if you had a bad day, give singing a go. Prep A Playlist If you prefer a more passive start to your morning, listening to your favourite music has been shown to provide a psychological boost to your well-being. What you listen to when you wake up matters, though; energising tracks, usually with a tempo of 50 to 80 beats per minute, stimulate the subcortical area. Image source Unsplash on Google Most people prefer to listen to songs in the morning. Listening to your favourite music boosts your mood and is best for stress relief. What you listen to energising tracks, usually with a tempo of 50 to 80 beats per minute, stimulates the subcortical area in the brain that controls motivation. A quick tip: if you have woken up feeling anxious about the day ahead, try some classical music instead. As well as releasing calming dopamine, which inhibits the production of stress hormones, it can also impact heart health by lowering blood pressure. Try A Cold Plunge The power of cold water on your wrist. Can't brave an early morning swim or a frigid shower? Fear not. Cold water exposure benefits include strengthening immunity, boosting mood and improving metabolism. It is like a swift jolt of vitality, reducing stress hormones, revving up endorphins, and giving your mood a major lift. Dive into the quick, refreshing world of wrist therapy. Opt For Oranges If you are constantly dragging your body from bed to work, swapping your morning cup of tea or coffee for a glass of orange juice can help you elevate your mood. A person who drank a glass of orange juice every morning for eight weeks showed an improvement in cognitive function over the day. What is that so? It contains high-quality flavonoids in orange juice, and phytochemicals that help improve brain function by activating signalling pathways in the hippocampus, where learning and memory are processed. Scent Your Space According to the studies, scent can have a powerful neurological impact connected between smell receptors and the limbic system---our mood and memory HQ. While lavender's calming aura is best reserved for bedtime, citrus scents become your morning champions. Research shows that inhaling lemon fragrance perks up alertness levels. For a greener zest, consider rosemary essential oil, known to fuel mental energy and enhance memory. Pine essential oil isn't just for holiday candles—it fights mental fatigue, sharpens focus, and clears the mental fog. The easiest way to infuse your space? A diffuser. Neom offers remote-controlled options for ultimate convenience, while Aromatherapy Associates' The Atomiser Connect is a chic ceramic diffuser that effortlessly fills your space with fragrance, with no wires or heat required. Plus, it lets you switch scents with ease.

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