How a few minutes of self-care can change your outlook

Now more than ever, it’s critical for organizations to foster a work culture where everyone values employee well-being.

At Booz Allen, team members enjoy programs that can help them improve their physical, emotional, and financial wellness. “Our approach is to look at well-being holistically,” says Carrie Oman, Vice President of Total Rewards. “Emphasizing the importance of emotional well-being at work is essential to our people-first culture.”

From online health coaching to employee care centers, employees are encouraged to take time to care for themselves when they need it most. Because self-care isn’t selfish—it’s necessary. Whether big or small, self-care gestures help ground you, ultimately giving you the strength to help others.

5 Tips for Boosting Well-Being at Work

Here are five of Booz Allen’s favorite ways to regroup and reconnect:

1. Practice 4-7-8 breathing

Breathing deeply sends extra oxygen to your brain and triggers your parasympathetic nervous system, which promotes calmness. You can practice deep breathing with the 4-7-8 breathing method: Inhale through your nose for a count of 4, hold for a count of 7, and breathe out for a count of 8. Just a few minutes of deep breathing will help you disengage from distracting thoughts and refocus.

2. Think thankful

What are you grateful for today? Write down three things, however small, that you’re thankful for in this moment. Developing an “attitude of gratitude” can help reduce anxiety and depression and create a peaceful, happy outlook.

3. Be mindful

If it’s time for a break from your hard work, take a few minutes to be still. Paying attention to the present moment without judgment is a component of a technique called mindfulness. Allow whatever you’re feeling or sensing to just be there. After a few minutes, you may find that you’re calmer and more centered.

4. Give a little

Giving your time and talents not only helps others—it’s fulfilling to do something that will make an impact on the greater good. Ask yourself, “How can I help my community?” Donating to a food or clothing drive or making a small monetary donation to a cause that you’re passionate about makes a difference. Your employer may even have an avenue that encourages community engagement, like Booz Allen’s Employee Giving Campaign. A little giving can go a long way—especially if we all do it.

5. Make a new connection

Although many of us work in remote or hybrid environments, there’s always someone new to meet—even virtually. Send an email to a new teammate or someone whose career you admire and invite them to chat. Time may be limited, but everyone is grateful for human contact. Making connections with our colleagues can make collaboration—and work—more fruitful and fun.

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