Need A Break From Work Stress? Try These 5 10-Minute Hacks And Feel Good Instantly

26-year-old, Anna Sebastian’s death due to workplace stress has highlighted the sufferings of professionals across the world. In today’s fast-paced world, never-ending deadlines and cutthroat competition severely impact the mental health of professionals. With more than 500 million workers, India is no stranger to the demands of the workplace.

According to a 2023 poll conducted by the Indian Council of Medical Research (ICMR), one in five Indian professionals suffers from burnout, stress, or anxiety. This concerning figure highlights the need for quick attention to mental health, particularly for people balancing demanding personal and professional obligations.

Additionally, professionals now have little to no time for themselves as a result of the post-pandemic emergence of hybrid work patterns that have blurred the boundaries between work and home. Stress levels are noticeable in major cities like Delhi, Bengaluru, and Mumbai where workdays last into the late evening and commutes frequently last more than an hour. Sakshi Shah, Founder of GoodLives. Gurgaon shared a few quick 10-minute mental health practices that every professional can consider to keep themselves sane.

Sakshi said, “Hours of treatment or complex self-care regimens are not always necessary for mental wellness. Small, regular actions can sometimes have a significant impact. Incorporating 10-minute mental health exercises into daily life might have a profound impact on time-pressed Indian professionals.”

10-Minute Mental Health Practices For Busy Professionals

Here are the quick mental health practices for busy professionals:

Take A Mindful Breath To Begin Your Day

Sakshi highlighted that stress can be considerably decreased by engaging in mindful breathing for just ten minutes every morning. It has been demonstrated that methods with ancient Indian roots, such as Anulom-Vilom and Pranayama, improve concentration and soothe the mind.

Professional Desk Yoga

According to Sakshi, to benefit from yoga, you do not require a yoga mat. You can do easy stretches at your desk, such as seated spinal twists, shoulder shrugs, and neck rolls. Ten minutes of these exercises can help relieve the physical strain that comes with prolonged sitting, especially for desk-bound employees and IT professionals.

Journaling For Gratitude

Sakshi recommends taking a moment to write down three things for which you are thankful. According to research from the Indian Institute of Management (IIM) Ahmedabad, keeping a gratitude notebook lowers stress levels at work and promotes cheerfulness. Use programs like Evernote or have, or have a little notebook close at hand.

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Use The 20-20-20 Rule To Break The Screen Cycle

Sakshi mentioned that over eight hours a day are spent in front of screens by the typical Indian professional. She recommends using the 20-20-20 rule to lessen eye strain and brain exhaustion: every 20 minutes, take a 20-second break from your screen and focus on anything 20 feet away.

Drink Ayurvedic Brews

Sakshi recommends a brief herbal tea ritual rather than a usual coffee break. The mind can be calmed by drinking ayurvedic teas like Brahmi, tulsi, or Ashwagandha. These herbs are valued for their adaptogenic qualities, which aid in the fight against stress, according to Ayurveda, the ancient Indian science of life.

Try these quick mental health hacks to feel good.

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