5 easy, free, and quick top tips to stay calm and composed in a busy, challenging work environment

By Kirsty Morris

Following on from Menlo Park’s post on International Self-Care Day last week, I wanted to acknowledge that GPs, Clinicians who make up the Multi-Disciplinary Team and all Individuals working in the Non-Clinical teams in General Practice need International Self-Care Day, 365 days per year!

Here are five easy, free, and quick top tips to stay calm and composed in a busy, challenging work environment:

1. Mindful Breathing

Tip: Take a minute to focus on your breath. Implementation:

• Find a quiet spot or simply close your eyes if that’s possible.
• Inhale deeply through your nose for a count of four, hold for a count of four, and exhale through your mouth for a count of four.
• Repeat this cycle three to five times.

Why it works: Mindful breathing helps activate the parasympathetic nervous system, which promotes relaxation and reduces stress levels.

2. Mini Meditation Breaks

Tip: Practice short, guided meditations. Implementation:

• Use a meditation app or find short, guided meditation clips online that are 3-5 minutes long.
• Sit comfortably, close your eyes, and follow the guidance of the meditation.

Why it works: Even a few minutes of meditation can reset your mind, helping you return to work with improved focus and a calmer demeanour.

3. Physical Stretching

Tip: Engage in brief, simple stretches during breaks. Implementation:

• Stand up, stretch your arms overhead, and take a deep breath.
• Roll your shoulders backwards and forwards a few times.
• Stretch your neck by tilting your head to each side gently.

Why it works: Stretching helps release muscle tension and increases blood circulation, providing a quick physical and mental refresh.

4. Gratitude Practice

Tip: Spend a moment focusing on something you’re grateful for. Implementation:

• Close your eyes and think of one thing you are thankful for today.
• Write it down in a small notebook or a note-taking app on your phone if you have a moment.

Why it works: Focusing on gratitude can shift your mindset from stress to positivity, improving overall mood and resilience.

5. Hydration Reminder

Tip: Stay hydrated to maintain optimal physical and mental function. Implementation:

• Keep a water bottle at your workstation and set a reminder to take a sip every 30-60 minutes.
• Drink a full glass of water during your breaks.

Why it works: Proper hydration is essential for cognitive function and energy levels, helping you stay alert and composed throughout the day

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