How to Alleviate Job Stress with “Micro-Breaks”

Whether working from an office or home, sometimes it is hard to notice that you have stayed in the same position for the longest time. And until your eyes get watery or your shoulders tense up, you don’t care about stretching or getting up and moving around. It’s not even surprising anymore that people prefer eating at their desks to save their precious time and get right back to work. The major contributor to this behavior is today’s work environment. Most workplaces glorify the concept of high-pressure or fast-paced work culture where taking a break seems an expenditure of their time. However, this can harm your mental and physical health and impact your productivity.

People are aware that taking short breaks from work from time to time can help them stay active and focused, yet they find themselves unable to leave their desks. In most cases, the only pause people allow themselves is a long lunch break. And even if they do take a break, most of their time is spent scrolling through their phones. Shifting your attention from a bigger screen to a smaller one doesn’t let you relax. It rather aggravates your mind more. Several studies suggest that taking multiple ‘micro-breaks’ throughout the day might be as effective as taking one long interval, if not more. It not only helps you relax but also boosts your productivity. So, let’s take a look and understand what micro-breaks are and what positive effects they can bring to your life.

What are They?

Micro-break refers to any short break you might take to break up a repetitive activity during work hours. During this break, you can do anything. It could be stretching in your chair, standing up from your desk to walk a short distance, or even having a brief conversation with a co-worker. However, this extremely lenient approach to this break can seem counterproductive. Several distracting factors already surround us. So why should one knowingly add more things to that distraction?

Most of the work today is based on a computer system, and despite how sedentary it might seem on the surface, it can be exhausting at times, both mentally and physically. Sitting at your work desk for long hours in a focused state can strain your eyes, muscles, and brain. Researchers even suggest that too much focus can lead you to harm your awareness.

People who yield to long working hours have a higher chance of experiencing brain fog than those who actively indulge in various activities throughout the day. Your minds tend to wander from time to time when your energy level falters. Micro-breaks inflict small doses of interruption to your focused brain, pushing you to reboot your brain and resume your work with a fresh mind. Taking short 10-minute breaks can improve your concentration, recover morning lethargy, reduce workplace stress, increase your happiness about your job, and even help you avoid common desk injuries. It also enables you to unwind after a stressful day and separate your professional distress from your personal life.

At its core, mini-breaks have two major objectives:

• Spice things up! — Keep participating in simple activities such as light exercise, solving puzzles, and mini-meditation sessions in between work hours to help you stay energized longer.
• Keep it movin’ — Allow your body to move freely every once in a while instead of just sitting. Let those muscles relax and keep those joints flexible.

What are the Benefits?

Work breaks are excellent and rejuvenate both your mind and body’s functionality. And micro-breaks can allow you to boost productivity without cutting back on work. Studies show that taking regular breaks has four significant benefits, which include:

• Enhanced Focus and Productivity: Not allowing yourself to take breaks between work declines your brain’s ability to stay focused over time. Research shows that people with a relaxed working environment have a greater capacity to perform well. Taking out short intervals to indulge in a relaxing exercise, such as spending time in nature, boosts their potential to stay concentrated and commit fewer mistakes.
• Reduces Stress: While some might boast that they perform well under pressure, regularly working while stressed can be highly destructive to their mental well-being. Stress impacts your efficiency and prevents you from relaxing after work. People who face constant distress over their work witness a significant decline in their enthusiasm to perform well. Incorporating low-efficiency physical activity into the day can help people change their pace and de-stress.
• Boosts Work Satisfaction: Being satisfied with your work is the most significant driving force to push forward and increase performance. When you are happy with your work, you tend to be more at ease, professionally and personally. Micro-breaks help you stay productive and make you a much more joyful person to be around at your workplace.
• Prevents Workplace Accidents: Over time, the minor discomfort you constantly feel sitting in the same position can become a major problem. Many individuals report lower back and wrist pain issues due to their posture at work. Static posture also leads to shoulder or neck tension and eye strain. Taking short breaks to look away from the screen and move your body significantly reduces your risk of workplace injury.

Signs of Workplace Burnout

Many consider workplace burnout to be an insignificant or minor issue. However, according to the World Health Organization (WHO), this occupational phenomenon actively impacts people’s well-being. The organization describes workplace burnout as “a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed.”

Here are five major signs that can suggest that you are feeling burnt out at work:

• You lack the usual enthusiasm toward your work: It is possible to witness a massive lack of confidence when it comes to your work. When you no longer feel excited about your job, it leads to harboring cynical and negative attitudes toward your work. This behavior is a telltale sign of workplace burnout. Burnout can often make you feel less passionate about your work and even impact your personal life.
• Your performance is declining: Disinterest can lead to inadequate work performance, which your team leaders or members can notice. However, the fear of judgment can add to your distress if you don’t take proper measures.
• You feel exhausted all the time: Feeling exhausted regularly can be a sign of burnout. It can even lead you to miss quality sleep and feel lethargic.
• You dread going to work: When your distress goes over the degree of just Monday blues, it might be due to workplace burnout. Sometimes, it can even lead to frequently feeling anxious when you think about work or any work-related activity.
• You are facing health issues: Your mental health can significantly impact your physical health. It is not uncommon to suffer from specific health issues if you are suffering from burnout, some of which might include:
  • Headaches
  • Muscle tension, soreness
  • Digestive issues
  • Fluctuating weight
  • Increased or decreased heart rate
  • Shortness of breath
  • Dizziness
  • Frequent bouts of cold
  • Lack of appetite

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How to Get Started

By now, you might have gotten a fair idea about the role of micro-breaks and their importance in your professional life. Here are a few techniques that might help you get started and get the most out of your tiny breaks.

• The 20/20/20 exercise to reduce eye strain: Straining your eyes by staring at a screen all day without blinking enough can be pretty detrimental to your vision in the long run. Micro-breaks can allow your eyes to take a much-needed break. 20/20/20 exercise is an excellent way to provide comfort to your eyes without any hassle. After every 20 minutes, stare at an object approximately 20 feet away from you for at least 20 seconds. This simple exercise effectively reduces eye fatigue and prevents neck and back soreness, headaches, and blurred vision.
• Breathing exercises to lower stress: It is not uncommon to experience stress at work. While more severe anxiety and stress might need a professional’s advice, breathing exercises can help you manage some level of stress. Try sitting someplace quiet in a relaxed position. Straighten your back and loosen your shoulders. Gently close your eyes and start breathing. Breathe in through your nose for a count of two. Try holding it for a count of one. Then, gently exhale through your mouth for a count of four. Finish it off by holding your breath for one second and repeat the exercise until you feel calm.
• Bring movement back into your body: Sitting in the same position for a long time can bring many muscle and joint issues. So, in between short intervals, make sure to move your body, especially your shoulder, neck, lower back, wrist, knee, and ankles.
• Spend time in nature: Spending even a few moments in nature can promote cognitive functions and help increase your productivity. If your workplace has an outdoor garden, visit it once daily. Surrounding yourself with greenery and the sound of flowing water can bring you instant serenity.
• Stay hydrated: While it might seem simple, most forget to drink ample water during the day. Staying hydrated increases your efficiency and helps you stay focused. The added benefit of drinking water frequently is that you need to leave your desk to fill your cup and head to the bathroom, keeping you moving.

Seek Help From a Trusted Therapist With DocVita Today

Feeling burnt out and stressed due to work can be highly exhausting and sometimes overbearing. However, with the proper guidance, you can strategize to better care for your overall well-being.

At DocVita, you can find the right therapist to help you with your unique concerns and offer guidance to implement micro-breaks in your daily routine. Visit our website today!