How to make your employees happier

Top 10 mood-boosting practices for employee wellbeing

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Energy is what makes up the fundamental building blocks of life. Many things in our environment affect our energy levels - from the food and media we consume, to what we can offer others. While the lows are as natural as the highs, and rest is essential to recovery, there’s no doubt that when we feel good, we also do good.

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Giving yourself a natural boost and getting high on your own supply doesn’t have to cost a fortune. In fact, there are often tricks or methods that simply require your body and mind. So here are our top 10 mood and energy enhancing life-hacks for greater employee wellbeing and peace of mind, whatever the weather.  

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1. Rise and Shine

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Almost all of us are in the habit of hitting the alarm and immediately logging on. However giving yourself a little more time in the morning to tune into presence, as opposed to digital stress, can change how you set yourself up for the day. If you wish to start as you mean to go on - try reflecting and journalling for just five minutes instead of instantly scrolling through emails. You can also lower the morning jolt of cortisol by doing just a few minutes of nasal breathing, or writing 5 things in a gratitude diary.

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While the above sets you up mentally, physical preparation starts at the sink. Your mouth produces a surplus of toxic bacteria overnight, which is why we often wake up with morning breath. Wake up, spit and follow it with a big glass of water to help your mouth reset. The bacterial microbiome in our mouth and gut also impacts our mood. So try oil pulling with coconut oil. Take 1 tbsp of coconut oil and swish in mouth for 1-5min. When done, spit it in the trash can (not down the drain as it will harden when cold water hits it).

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2. Lemon Water

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You are what you eat! So swap sour grapes for sweet lemons. Especially effective on an empty stomach or at the beginning of your day, lemon water is immune-boosting and the ultimate way to feel fresh and reset without going Goop-y on a colon cleanse. A blend of ancient wisdom and modern medicine, the simple lemon water combo helps to regulate metabolism, clean your mouth, and improve liver function. It’s a simple habit with a big return, and you could notice the difference after just a week.

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Anecdotally, many people also report that adding chlorophyll to their morning lemon water helps them feel more energised. Chlorophyll promotes the production of red blood cells and improves circulation (getting more oxygen to your cells). It’s a naturally occurring pigment that plants like leafy green veggies use to get their nutrients. So if you’re not great with salivating over salads, adding a little extra chlorophyll to your morning routine could make a noticeable difference.

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3. Screen Strain

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Science says that increased screen time causes us to blink half as much as we should. Screen strain can sap our energy, cause headaches and visual disturbances. However there are a number of effective steps you can take, including - putting your phone and laptop on ‘night mode’ to reduce the blue light (which will also improve sleep,) blinking more, and taking more frequent breaks from the screen. You can also invest in some great products such as blue light glasses, natural eye sprays, or LED eye wands - which go the extra mile.

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4. Breathing-Techiques

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Breathing should be second nature to us. But many of us haven’t actually learned the art of breathing properly. Modern living causes us to take short, shallow breaths, which impacts our endocrine levels. Each breath is an opportunity for energy to be released into our bodies. The Wim Hof method focuses on taking 30-40 deep breaths in a row and should be practiced while sitting down. This method ensures that oxygen reaches all parts of the body for optimal energy levels. It’s a great reset that can be practiced at the start or end of the day. Backed by Dutch athlete Wim Hof, the team also run workshops up and down the country. Helping people to reconnect with nature and themselves.

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5. You Don’t Have To Kick The Coffee

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But you could reach for it a little later in the morning. Our natural body clock will give us a cortisol surge as we wake up around 7am in the morning. So it can be best to plan a caffeine-boost once the body has evened out from the initial surge - around 9 or 10am. The result is a more balanced day with energy that feels sustainable, instead of severe highs and lows. Coffee is a great mood and energy enhancer for many people. However green tea or matcha is an underrated supply that also comes with strong antioxidant benefits.

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6. Stretch Your Legs

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Break up your days at home or in the office by scheduling a quick walk around the block. This is especially beneficial after lunch when many of us feel the post-prandial slump. This movement is a total reset for our brain and bodies that helps us avoid feeling sluggish at any point during the day. Plus, vitamin D from sunshine and fresh air is always invigorating. Use the stopwatch feature on your phone to set-up reminders that encourage you to get up and move.

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7. Life Is Sweet Enough

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Refined sugars and processed carbohydrates are energy zappers as they take a lot of energy for our bodies to process. Sugar causes a temporary blood spike that quickly fades into a low-energy slump. If you can, save these foods for after you soar over the afternoon hump and are looking for an indulgent treat in the evening. As the slump could help to send you off to sleep.

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Filling your mornings and afternoons with fresh fruits and vegetables, alongside healthy sources of protein will give you the sustainable energy you need. And having something sweet to look forward to at the weekends or after-work will provide the motivation you need to stay on track.

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8. Binaural Beats

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Calm the mind with music for your brainwaves. Binaural beats can help us reduce stress, therefore improving focus, concentration, and cognitive function. This music style focuses on different frequencies for each ear, resulting in a similar state that meditation provides. This is an efficient option for people who struggle with getting relaxed during meditation. Source some free sets online via youtube or in the Apple App store.

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9. Boost Blood To The Brain

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Spend more time on the incline. This is a great easy practice for more restful days when you don’t feel like going to the gym. Lie on your back, place a pillow under your back, and put your feet up straight into the air, angling them towards your head. Sit like this for a few moments and then slowly stand up on vertebrae at a time. This practice is often used in yoga to increase blood flow to your brain, fighting fatigue while providing a natural energy boost.

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10. Intermittent Fasting

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Intermittent fasting has been proven by science to improve gut health and is believed to be linked to longevity. It provides your body with the space it needs to take a break from digesting and processing, and switch into cleaning and resetting. For example, during intermittent fasting, bacteria in the gut have a chance to clear-up dead cells and debris. It’s most easily done overnight (when you won’t notice the hunger), so start trying it at 12 hrs every day (the time you completed dinner to the time you have breakfast 8 pm-8 am). Then, if you don’t have any medical contra-indications, see if you can stretch it to 16hrs, such as 7 pm -11 am or 8 pm to 12 pm.

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