Creating a Calming Workspace

With our often-busy work schedules, finding moments of peace and tranquility can sometimes seem like a luxury. However, creating a calming workspace is essential for not only our productivity but also our overall wellbeing. This can improve our focus, reduce stress, and give us a sense of fulfilment in our daily tasks.

Amid the constant distractions and demands of our jobs, our workspace can become a source of stress and anxiety. Clutter, noise, and inadequate lighting can all contribute to feelings of unease and overwhelm. On the other hand, a calming workspace can provide a sanctuary where we can feel more centred, focused, and inspired. By intentionally designing our workspace to promote relaxation and productivity, we can cultivate a sense of peace and balance in our daily lives.

Ways to create a calming workspace

1. One of the key elements of a calming workspace is decluttering. A cluttered environment can lead to a cluttered mind, making it difficult to focus and concentrate on our tasks. Take some time to declutter your workspace by organising your work area, clearing out unnecessary items and creating a sense of order in your surroundings. This simple step can have a profound impact on your mental clarity and wellbeing.

2. Lighting can also play a crucial role in creating a calming workspace. Natural light is known to boost mood and productivity, so try to position your workspace near a window or incorporate daylight lamps to mimic natural light. Soft, warm lighting can also help create a cosy and inviting ambience, reducing eye strain and creating a more relaxed atmosphere. Experiment with different lighting options to find what works best for you and enhances your workspace.

3. Research has shown that exposure to nature, even in the form of indoor plants or nature-inspired artwork, can have a positive impact on our mental health and wellbeing. A study published by Reading University, found that “Indoor plants have several mental and physical health benefits. Research has linked houseplants to reduced stress, lower blood pressure and an improved state of mind. And office environments with plants have been associated with higher job satisfaction and reduced health complaints.” Consider adding potted plants, a small indoor fountain, or nature-themed decor to bring a touch of the outdoors into your workspace. These natural elements can help create a sense of serenity and connection to the natural world, providing a more peaceful and harmonious work environment.

4. Limit distractions by setting boundaries with colleagues or family members, designating specific work hours and creating a daily schedule that allows for breaks and moments of relaxation. Integrate mindfulness practices into your work routine, such as deep breathing exercises, short walks, or meditation breaks, to help you stay grounded and present throughout the day.

5. The aesthetic of your workspace can also impact your wellbeing. Choose soothing colours, such as soft blues, greens, or neutrals, that create a sense of calm and tranquility. Personalise your workspace with meaningful items, such as photos, artwork, or motivational quotes, that inspire and uplift you. Creating a space that reflects your unique style and personality will evoke more positive thoughts and emotions.

6. Comfort and ergonomics can also impact your mental and physical wellbeing at work. Invest in a supportive chair, ergonomic desk if necessary and accessories that promote good posture and reduce physical strain. Perhaps add cosy blankets, cushions or aromatherapy diffusers to create a sense of comfort and relaxation while you work.

Nurturing Emotional Intelligence in the Workplace

As we navigate our way in the modern workplace, the need for emotional intelligence among employees is not just beneficial but essential for overall wellbeing. Emotional intelligence encompasses the ability to understand, manage and express our emotions effectively, as well as the capacity to recognise and respond to the emotions of others.

The effects of emotional intelligence

One of the many reasons why emotional intelligence is crucial in the workplace is its impact on staff performance. Forbes highlights the results of a study that concluded: “90% of top performers scored highly for emotional intelligence. A study conducted by a Motorola manufacturing company site found that employees were 93% more productive after undergoing stress management and EQ training”

Research has also shown that those with higher levels of emotional intelligence tend to experience lower levels of stress, anxiety and burnout, leading to improved mental health and overall wellbeing. By developing skills such as self-awareness, self-regulation, empathy and effective communication, employees can better manage their emotions, navigate conflicts and build stronger relationships with their colleagues.

Emotional intelligence plays a significant role in enhancing teamwork and collaboration within organisations. When we’re able to understand and regulate our emotions, we’re more likely to communicate openly, listen actively and resolve conflicts constructively. This, in turn, creates a positive work environment with trust, respect and mutual support, which is vital for employee engagement, productivity, and job satisfaction.

Ways to nurture emotional intelligence in the workplace

Provide training

Organisations can implement various strategies and initiatives aimed at supporting their employees' development in this area. One effective approach is to provide training and workshops, where employees can learn about the core components of emotional intelligence and practical techniques for enhancing their emotional awareness and management skills. These training sessions can include activities such as self-assessment exercises, role-playing scenarios, and group discussions.

Practice mindfulness

Encouraging the practice of mindfulness and self-reflection among employees can also improve emotional awareness and self-regulation. Mindfulness exercises, such as meditation and deep breathing techniques, can help us become more attuned to our emotions and thoughts, enabling us to respond to stressful situations with greater clarity and composure.

Open communication

Providing feedback and engaging in open communication can significantly contribute to the development of emotional intelligence. Encouraging employees to provide and receive feedback in a constructive and non-judgmental way promotes transparency, trust and accountability, creating a safe space for self-expression and continuous learning. Managers and leaders can model effective communication and empathy by actively listening to their team members, acknowledging their emotions, and providing supportive feedback that is specific, actionable, and respectful.

Diversity and inclusion

Another key aspect is to promote diversity and inclusion, as this is essential for encouraging empathy, understanding, and respect among employees. By creating a work environment that celebrates and values individual differences, managers can help employees feel a sense of belonging, build meaningful connections, and collaborate effectively.


Emotional intelligence in the workplace is not just a nice-to-have but a must-have for enhancing employee wellbeing, encouraging teamwork and driving success. By investing in the development of skills using the methods above, we can create a positive work environment where employees feel supported, valued and empowered to thrive.

Managing Workplace Conflict

Managing workplace conflict is a crucial aspect of maintaining a healthy work environment. Conflict can arise for various reasons such as miscommunication, different working styles, competition or personal differences among employees. However, with the right strategies and approach, conflicts can be resolved in a constructive manner, leading to improved relationships and overall wellbeing in the workplace.

A study, ‘conflicts in the workplace, negative acts and health consequences: evidence from a clinical evaluation’, undertaken by the National Library of Medicine reported that:

“Good organization and working relationships are based on respect and dignity of the person both as an individual and a worker. There are many ways and behaviors by which they can be threatened or harmed with serious consequences on the psychophysical health and existential well-being of the person, as well as on the functioning, cohesion and social image of the company.”

Understanding workplace conflict

Workplace conflict can manifest in different forms, such as disagreements between colleagues, disputes over tasks or projects or simply clashes in personalities. It’s important to recognise any signs of conflict early on and address them promptly to prevent escalation and negative impacts on the work environment. Ignoring conflict or allowing it to fester can lead to decreased productivity, low morale and increased stress among employees.

Strategies for effective conflict management

Effective communication

One of the key strategies for managing workplace conflict is effective communication. Encouraging open and honest communication among employees can help in resolving misunderstandings and clarifying perspectives. Active listening is also essential in understanding the root cause of any conflict and finding common ground for resolution. Providing opportunities for team members to express their concerns and feelings can encourage more empathetic attitudes and promote a sense of understanding and cooperation.

Conflict resolution techniques

There are various techniques that can be employed to resolve conflicts in the workplace. Mediation, facilitated discussions, and conflict coaching are just some examples of effective conflict resolution methods. Encouraging employees to focus on the issues at hand rather than personal attacks can help in de-escalating tensions and finding mutually acceptable solutions. It is important to promote a collaborative approach when trying to resolve friction or arguments, where all parties are involved in the decision-making process and are committed to finding a resolution that benefits everyone involved.

Creating a positive work culture

Promoting a positive work culture can also help in maintaining a harmonious workforce. Encouraging a culture of respect, empathy, and inclusivity can reduce the occurrence of disagreements and arguments between colleagues and create a more supportive work environment where employees feel valued and appreciated. Providing opportunities for team-building activities and activities that encourage emotional intelligence can equip employees with the skills and tools needed to navigate any conflicts successfully.


Managing workplace conflicts is an integral part of promoting overall wellbeing and productivity in the workplace. By implementing strategies such as effective communication and by creating a positive work culture, organisations can create a harmonious work environment where conflicts are addressed constructively, and relationships are strengthened. Investing in conflict management training and providing a culture of open communication and collaboration can help in preventing conflicts and create a healthy and thriving workplace for all employees.

The Impact of Ergonomics in the Office

Ergonomics is a crucial factor in the office that greatly influences the overall wellbeing and productivity of employees. It involves designing the workspace and equipment in a way that minimises physical strain and discomfort while maximising efficiency and safety. When implemented effectively, ergonomic principles can have a significant impact on reducing the risk of musculoskeletal disorders, enhancing employee morale and increasing work performance.

Research undertaken by the National Library of Medicine states that “Results of a systematic review of empirical evidence show that many aspects of (day)light, office layout/design, and temperature and thermal comfort have been proven to be related to many mental health indicators.”

Types of office ergonomics

• One of the key aspects of ergonomics in the office is the design of office furniture and equipment. Chairs desks, monitors and keyboards should be adjustable to accommodate different body sizes and working preferences. For example, adjustable chairs with proper lumbar support can help maintain a neutral posture and reduce the strain on the spine. Height-adjustable desks allow employees to switch between sitting and standing positions, promoting movement and reducing the risks associated with prolonged sitting.
• Workspace layout also plays a crucial role in ergonomics. Employees should have easy access to frequently used items, such as the phone, files and office supplies, to reduce any reaching and twisting movements. The layout should also encourage proper posture and movement patterns. For instance, placing the monitor at eye level and positioning the keyboard and mouse within easy reach can help prevent neck, shoulder, and wrist strain.
• Lighting and air quality are also important factors. Suitable lighting can reduce eye strain and fatigue and adequate ventilation can improve concentration and comfort. Natural light is particularly beneficial for our wellbeing as it helps to regulate our internal body clock and promotes a sense of connection to the outside world. Plants also help with this connection and in addition can improve air quality and create a more vibrant and pleasant working environment.
• Regular breaks and movement are essential components of ergonomic practices in the office because sitting for long periods and doing repetitive tasks can lead to muscle fatigue and discomfort. Office culture can help encourage employees to take short breaks to stretch, walk around, or perform simple exercises that can help prevent stiffness and promote circulation. Some organisations offer standing desks or treadmill desks as alternatives to traditional sitting workstations, and these can help employees to stay active while working. Walking meetings are also good for getting people outside and moving throughout the day and they provide a great boost for both physical and mental health.
• In addition to physical ergonomics, mental and emotional wellbeing are also crucial to a holistic approach to ergonomics. Stress management techniques, such as mindfulness, meditation and relaxation exercises, can help employees cope with work-related pressures and maintain a healthy work-life balance. Introducing such practices into the working environment can help foster a supportive working environment where employees feel valued, respected, and heard. This in turn can boost morale and motivation, leading to greater job satisfaction and productivity.

Ultimately, the impact of ergonomics goes beyond physical comfort and safety – it is about creating a workspace that promotes overall wellbeing and enhances the quality of work life. By prioritising ergonomics and investing in the health and happiness of employees, organisations can create a positive and sustainable work environment that benefits both individuals and the business as a whole.

Overcoming Perfectionism and Embracing Imperfection

Perfectionism is a double-edged sword that can have both positive and negative impacts on our general wellbeing. While striving for excellence and setting high standards can lead to achievements and success, relentless perfectionism can also be detrimental to our mental and emotional health. It can create feelings of inadequacy, anxiety and stress, ultimately hindering our ability to fully enjoy life and be content with ourselves. In our pursuit of perfection, we often overlook the beauty of imperfection and fail to appreciate the uniqueness and authenticity that comes with it.

A study by UPMC shows that “perfectionism has been linked to a variety of mental health problems, including anxiety, obsessive-compulsive disorder, and several eating disorders”.

Why we should embrace our imperfections

1. Personal development: Embracing imperfections is a powerful step towards improving our overall wellbeing and achieving a more balanced and fulfilling life. It involves letting go of unrealistic expectations and accepting ourselves and others as we are, flaws and all. Embracing imperfection doesn’t mean settling for mediocrity or lack of effort, rather, it’s about recognising that perfection is an unattainable and unsustainable goal. By shifting our focus from perfection to progress and growth, we free ourselves from the constant pressure to measure up to impossible standards and allow room for mistakes, learning and personal development.


2. To ease stress and anxiety: One of the key benefits of embracing imperfection is the reduction of stress and anxiety. Perfectionists often place immense pressure on themselves to perform flawlessly in every aspect of their lives, which can lead to chronic stress and burnout. By embracing imperfection, we learn to be more forgiving and compassionate towards ourselves, recognising that mistakes and setbacks are an inevitable part of the human experience. This shift in mindset allows us to approach challenges with greater resilience and adaptability, knowing that failure does not define our worth or capabilities.


3. To increase self-esteem: When we learn to love our imperfections, we increase our self-acceptance and self-esteem. Perfectionists tend to be overly critical of themselves, constantly striving for unattainable levels of perfection and harshly judging any perceived flaws or shortcomings. This self-critical behaviour can erode our self-esteem and confidence, leading to feelings of worthlessness and inadequacy. By embracing our imperfections, we learn to appreciate and celebrate our unique qualities and quirks, as these are what make us individual and interesting.


4. To improve our relationships: When we are accepting of ourselves, we’re able to build stronger and more authentic relationships with others. Perfectionists may struggle with forming genuine connections with others due to their fear of judgment and rejection. By accepting that no-one is perfect, we create a space for vulnerability and openness in our relationships, allowing for honest communication and mutual understanding. When we let go of the need to present a perfect facade to the world, we invite others to do the same, creating deeper connections based on authenticity and acceptance.


5. We begin to live in the present moment: When we stop striving for perfection, we have a greater sense of gratitude and appreciation for the present moment. Perfectionists often fixate on future goals and achievements, believing that happiness and fulfilment can only be attained once they reach a certain level of success or perfection. By embracing imperfection, we learn to find joy and satisfaction in the journey itself, appreciating the beauty in life's imperfections and unexpected surprises. This shift in perspective enables us to live more fully in the present moment, enjoying the simple pleasures and experiences that make life rich and meaningful.


Overcoming perfectionism and embracing our imperfections is a transformative journey towards greater wellbeing and self-acceptance. By letting go of the need for perfection and embracing our flaws and vulnerabilities, we open ourselves up to a more balanced, fulfilling and authentic way of living. In turn, this can reduce stress and anxiety, boost self-esteem and form a greater sense of gratitude and joy in our lives.

Why Taking Breaks at Work is Crucial for Wellbeing

Often when we’re working in demanding work environments, taking breaks at work can be perceived as a weakness or a sign of inefficiency. However, it’s important to recognise that our mental and physical wellbeing heavily relies on incorporating breaks into our daily work routine. It’s important that managers ensure their teams are taking regular breaks, no matter how busy they are, otherwise it can lead to employee burnout.


A study published by the National Library of Medicine, found that “when attempting creative problems requiring a wider search of knowledge, individuals benefit from a period of time in which the problem is set aside prior to further attempts to solve it. The effect of breaks also tends to be better reflected in subjective evaluations of performance and actual creative outputs. Therefore, micro-breaks make individuals feel more vigorous and less fatigued and stimulate them to feel more productive after the break.”

Reasons for taking breaks

As well as providing employees with physical rest, even just a short break at work can help preserve mental wellbeing and increase levels of motivation.


1. Increased productivity
Contrary to popular belief, taking regular breaks at work can actually enhance productivity. Research has shown that our brains have a limited capacity to sustain attention, and prolonged periods of focused work can result in reduced concentration and cognitive overload. By incorporating breaks into our work routine, we give our minds the opportunity to rest and recharge. This, in turn, improves our cognitive functioning, enhances creativity and boosts productivity levels.


2. Improved focus and concentration
Continuous work for long periods can lead to mental and physical fatigue and decreased focus. By scheduling regular breaks, we allow our minds to reset and refocus, enabling us to maintain a higher level of concentration throughout the day. Short breaks, such as taking a walk, doing light stretching exercises or simply enjoying a chat with our colleagues, provide the necessary distraction for mental rejuvenation, resulting in improved focus when we return to work.


3. Stress reduction
Work-related stress has become increasingly prevalent in today's society. Over time, overwhelming workloads, tight deadlines and demanding responsibilities can take a toll on our mental health. However, incorporating breaks into our work routine can significantly alleviate stress levels. Breaks function as a mechanism for stress relief, allowing us to distance ourselves from work-related pressures momentarily. Engaging in relaxation activities during breaks, such as deep breathing exercises or mindful meditation, can further enhance stress reduction and promote a sense of calm.


4. Improved physical health
The benefits of taking breaks extend beyond mental wellbeing. Integrating short breaks throughout the working day can have a positive impact on our physical health as well. Prolonged periods of sitting or engaging in repetitive tasks can lead to musculoskeletal issues, eye strain and reduced overall physical fitness. Regular breaks provide opportunities for movement and physical activity, helping to reduce such risks. Taking short walks or engaging in some form of physical exercise during breaks not only energises the body but also improves blood circulation and posture.


5. Enhanced work-life balance
By prioritising breaks and establishing boundaries between work and our personal life, we contribute to achieving a healthier work-life balance. Continuous work without breaks can blur the line between professional and personal life, leading to burnout and strain on relationships both inside and outside our place of work. By ensuring we take regular breaks, we acknowledge the importance of self-care and allocate time for personal rejuvenation, resulting in a more fulfilling and balanced life overall.



So, let us embrace the notion that by pausing to recharge our minds, we are actually optimising our performance and cultivating a positive work environment. Remember, a healthy mind is a productive mind!

Rejuvenate the Workforce with an Office Spring Clean

As the season of spring progresses, it brings with it a fresh energy and a sense of renewal. While many consider spring cleaning as an activity solely meant for households, its benefits extend far beyond just tidying up our living spaces. In fact, embracing a spring-cleaning mindset within our workplaces can have a transformative impact on our mental wellbeing.

A study undertaken by Elizabeth (Libby) J. Sander et al, showed that “our physical environments significantly influence our cognition, emotions, and behaviour, affecting our decision-making and relationships with others. Cluttered spaces can have negative effects on our stress and anxiety levels, as well as our ability to focus, our eating choices, and even our sleep.”

Reasons for spring cleaning the office

To create a positive environment  

A cluttered and disorganised workspace can negatively impact our mental state, leading to increased stress, reduced concentration and decreased creativity. On the other hand, a clean and organised work environment helps maintain a positive mindset, promoting a sense of calm and clarity. By dedicating time to deep clean our workplaces each spring, we can create a physical space that supports our overall mental wellbeing.

To support productivity

An untidy workspace not only hinders our ability to focus but also wastes valuable time as we struggle to locate essential items and documents. Spring cleaning provides an opportunity to declutter and organise our workspace, enabling us to work more efficiently. Removing unnecessary items and organising essential supplies helps streamline our workflow, reducing distractions and saving time. By dedicating a little effort to spring cleaning, we are investing in our mental wellbeing and enhancing our productivity.

To help reduce stress levels
A cluttered environment can contribute to heightened stress levels. In contrast, a clean workspace promotes a sense of calm, reducing mental and emotional burdens. The act of spring cleaning allows us to let go of physical and mental clutter, resulting in reduced anxiety and a lighter state of mind. Additionally, cleaning can be a therapeutic process in itself, providing a sense of accomplishment and control over our surroundings. Through regular 'spring-cleaning', we can proactively manage stress in the workplace, leading to increased mental wellbeing.


To boost collaboration and team spirit
A neglected and disorganised workspace can hinder communication and collaboration among team members. Engaging in spring cleaning as a team, can help colleagues bond over a shared task, building a sense of camaraderie and unity. Collaborating on cleaning tasks helps develop stronger relationships, breaks down hierarchies and encourages open communication. A clean and inviting workspace also presents a positive image to clients and visitors, reinforcing a sense of professionalism and instilling confidence in the organisation.

To maintain a clean and healthy environment
An unclean workplace can harbour germs, allergens and other potential health hazards. This is especially crucial considering the current global climate, which highlights the importance of maintaining cleanliness and hygiene. Regular spring cleaning allows us to remove dust, allergens and bacteria, providing a healthier working environment for everyone. A clean workspace also signifies the value we place on our health and the health of those we work with.


Spring cleaning the workplace is not just a physical activity but also an essential practice to nurture our mental wellbeing. By creating a cleaner and more positive environment, we lay the foundation for a harmonious and fulfilling work experience. As we spring into action, we can harness the transformative energy and invest in the wellbeing of our working environment.