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6 Wellness Tips for Tech Workers

Mar 16, 2024

Having worked in tech and being a wellness practitioner for over 20 years, I have seen a lot of change and watched these two industries converge. 

Wellness is now the new buzzword in corporate America, and many companies have the initiative and investments to bring wellness to work. What does all of this mean, and how do you take your well-being into your own hands? 


The good news is that many companies want to help with work-life balance, so it is more acceptable for employees to engage in a wellness practice, be more satisfied, and be better work producers. As people, we want to feel better and live our best lives, so here are my top 6 wellness tips for people working in tech.


Breath: Sounds simplistic and obvious, but stopping to notice your breathing can clue you into your overall state to help you manage stress. Are you holding your breath, breathing shallowly, or breathing deeply? Deep breathing is a sign of relaxation and can help you destress. So, if you find yourself breathing shallowly or holding, stop, take a moment, and breathe deeply. Additionally, this will improve your brain function by supplying you with oxygen while helping your central nervous system to relax.


Circulation: Sitting in front of a screen can damage the body mainly due to lack of circulation. Your blood flow is getting blocked, and you need to move it. Here are some ways to improve circulation. Stand up and circle your hips to push the blood around. Slap your hips and legs to bring blood to the surface, and massage your face, neck, hands, and legs to push blood through your body.


Sleep Hygiene:  Sleep Hygiene is when you create consistent routines that improve your sleep quality. Your brain needs to reach certain states during rest to recover and function; what you do before bed will impact this most. Create a consistent bedtime where your environment is comfortable with minimum noise and light. Avoid stimulants like caffeine or things that produce lots of light, like cell phones and TVs. Meditation and non-intensity exercises like Qigong are great for entering a restful state. 


Get Active: Regular exercise is good for your body and is a mood elevator and stabilizer. Our mind and body need physical outlets for mental and emotional work. Try incorporating a short routine into your workday, like at lunch or on a break. Avoid intense workouts close to bedtime or add cool-down routines like Yoga or Qigong that help bring your energy back down after a good workout.


Eat Well: Nourishment and hydration are critical to a healthy body and mind. Instead of telling you what to eat, pay attention to how you feel after eating certain foods. It might be time for a change if you feel sick, bloated, or sleepy. Also, what do you crave when facing emotional situations or even boredom? Keep a note of this and think about options that will make your body feel better when you consume them, and research what foods are the healthiest for the life you want to achieve.


Community: As social animals, the community helps us with our jobs, hobbies, and interests. Whether getting encouragement, accountability, inspiration, or knowledge, the community is a cornerstone of wellness and longevity in achieving your goals.


Small changes make the most significant difference in our well-being and is more sustainable than trying to do too much too soon. Be patient and address one thing at a time so you can notice the differences and successes you gain.

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