Workplace Wellness: 5 Ways to Mind Mental Health at Work

Take care of your mental health in the workplace.

“Productivity” is the boardroom buzzword on the lips of business owners and managers across the globe. All too often however, this results in employees being pushed to demonstrate productivity at the expense of their job satisfaction and even, in some cases, their general mental health.

Encouraging and supportive employers are crucial to a truly productive team, but any mutually beneficial relationship requires both give and take. With that in mind, here is a series of simple and effective productivity tips you can use to achieve wellness in the workplace and find a balance between mental well-being and professional performance.

Take a break

Downtime is non-negotiable when it comes to productivity. Various studies even highlight the importance of taking regular breaks, like “movement breaks,” which are designed to reduce the risk of heart disease, diabetes, obesity, and depression. Spending long stretches of time at your desk can negatively affect your reasoning ability, your motivation, and your creativity, so don’t feel the need to remain glued there throughout the working day. In the long run, your mind and body will thank you for it.

Whether you go for a short walk to breathe some fresh air, kick back with a book in the break room, or simply indulge in some “waking rest,” every little bit helps. The key is to recognize that working longer does not necessarily mean working better, and you’ll actually be doing yourself a big favor by taking a little break every hour or two to recharge your mental batteries.

Communicate honestly

Open and honest communication is a vital piece of the puzzle when it comes to protecting your mental well-being in the workplace. Naturally, this goes two ways, as employers who are upfront and understanding take the stress out of office dialogues. But you can also decide to be the catalyst for direct communication and stand by this approach when it matters most.

In the face of mountainous workloads, unrealistic deadlines, or other genuine grievances surrounding your role, the best thing you can do is find a respectful and sincere way to voice your concerns and carve a path towards a more manageable and productive working day.

Clock in and out on time

Just like it’s important to take regular breaks, it’s also crucial to take your start and finish times seriously. Overworked staff are notoriously unproductive, with so-called “work martyrs” sacrificing hours of personal time in the name of reducing their workloads. Productive output drops dramatically after the 50-hour/week mark and plummets completely beyond 55 hours. Making this personal sacrifice is a serious physical and mental drain on those who make it, and, ultimately, a waste of valuable time.

Instead, clock in on time and leave on time — make the most of your contracted hours and know when to call it a day. Drawing clear dividing lines between your personal and professional lives is an essential basis for an effective work-life balance. By respecting these important boundaries, you can reap the benefits in and out of work.

Never, ever multi-task

Word is spreading throughout the working world about the dangers of multitasking, and it’s time to bust this widespread myth once and for all. Truth is, we only think we’re multitasking. It’s far more likely that we’re actually just shifting focus repeatedly between one task and another, ultimately without making much progress on either of the two outstanding jobs.

Treat yourself

Last but certainly not least, no matter what line of work you’re in, everyone deserves the gratification that comes with the occasional reward, and sometimes, it pays to be your own benefactor. Treats come in all shapes and sizes — some tangible, others abstract — but the important thing to remember is that everyone is different, and it’s about finding what gives you the emotional spring in your step that helps you get the job done.

Whether it’s indulging in a luxurious out-of-office lunch, embarking on an after-work shopping spree, or stocking up on gourmet coffee products to see you through the working day, don’t stop treating yourself. A personal reward for working at your best is the least you deserve, and these little pick-me-ups could be the secret to seeing the productivity boost you’re looking for.

Source:

https://www.topresume.com/career-advice/tips-to-balancing-work-and-life

To wear, or not wear makeup. That is the question here.

Relationships are colorful, to say the least.

They can be messy or tidy, dysfunctional or thriving, turbulent or consistent. The one relationship that should never fail, however, is the one between you and makeup. This relationship is reliable, controllable, and simple because it is based on one, straightforward formula: you + makeup + choice. Now that’s the perfect relationship.

So many struggle with whether or not they should wear makeup—that struggle being charged with what others might think, the fear of being judged, and accusations of insecurity. Well, we’re here to deconstruct the #struggle, because the truth of the matter is, the choice is yours, and yours alone.

 

Why You Shouldn't Wear Makeup

 

If you spend 20 minutes on your makeup in the morning, great. Makeup will love you for it. If you skip it entirely, totally fine, too. Makeup will not be offended. In the end, we’re pretty sure that you’ll see why whatever choice you make for yourself is the best choice of all.

 

Reasons Why We Wear Makeup

 

1. SHOW THE WORLD EVERY VERSION OF YOU!

Different days bring different energies. Monday mornings, your face may be vibing with more of a J. Lo look—highlighter and some bronzer for a summery-glow. Friday nights may have you feeling more edgy and ready to rock, à la Cara Delevingne. One of makeup’s best qualities is its ability to transform, allowing your look to reflect your mood and show the world every version of YOU.

2. FOR THE SAKE OF CREATION!

It’s easy to fall into a routine that quickly becomes stagnant, making you feel like your weekdays are on repeat. But, going into anything with a plan in place is the key to success, right? To an extent. Sometimes, you just need a little something different, or something new and experimental to get your gears going. And makeup can do that for you!

When Brows Are on Point, Life is on Point

 

3. WEARING MAKEUP IS AN ACT OF SELF-CARE.

Sitting down for 15, or even five minutes to apply makeup is a gesture of self-care, love, and personal nourishment. Sometimes, stopping to put on your makeup in the morning is the only YOU time you can get. So, taking a few moments to gloss your lips and precisely fill your brows is 100% necessary to take on the day. When your brows are on point, life is on point.

 

4. BOOST YOUR CONFIDENCE.

This one is pretty self-explanatory. We are drawn to some facial features more than others, and when we are able to highlight those parts, we feel like we are putting our best foot face forward. Into your lashes? Coat them in color to make them pop. Love your cheekbones? Highlight themLiterally. Use makeup to show the world what YOU want it to see—as if we haven’t stressed that enough.

 

5. SOMEONE MAKEUP SHAMED YOU ABOUT WEARING MAKEUP … #RUDE.

Not wearing makeup because someone shamed you about wearing makeup is not a good reason to go au natural. With dare to bare hashtags like #NoMakeupMonday and #GirlYouDontNeedMakeup floating around, it’s hard to not feel like you’re going against a good cause. But it goes without saying that if you want it, you WEAR IT! We support you, girl.

 

Reasons Why You Shouldn't Wear Makeup

 

1. YOU WEAR IT TO IMPRESS SOMEONE OTHER THAN YOURSELF.

It’s about YOU! Remember? Whether you are wearing it or not, the subject matter is between you and makeup only. This relationship is exclusive, and the opinions of third wheels are not welcome. If your friends prefer blush and your man prefers bronzer but you prefer neither, throw it in the corner (gently).

 

2. YOU AIN’T GOT TIME FOR THAT.

Prioritizing is key. If your makeup routine is getting in the way of other goals and schedules (as in, you’re late to work every morning) you may need to cut down the application time. We know, the truth can hurt.

 

3. YOU’RE USING IT TO BE SOMETHING DIFFERENT THAN WHO YOU ARE.

Knowing who you are sounds easy until you open Instagram and see that every celebrity is into a new trend you can barely pronounce. Like, what is “draping”?

FOMO is real. We get it. But, if you’re only putting lipgloss on because Kylie is doing it, then just don’t. Unless it’s Halloween, and you need to be a vampire. In that case, we recommend Urban Decay Vice Lipstick.

 

Reasons Not to Wear Makeup

 

4. YOU’RE RUNNING FROM SOMETHING.

If you wear makeup because you are running from a deeper issue, like skin blemishes or acne, then the easy way out is NOT the best way out. In life, and with cosmetics, running from the problem is not the answer. As much as we want you to feel great, applying makeup to skin that needs to receive some TLC is like slapping a bandaid on without addressing what’s underneath. If this sounds familiar, put the foundation brush down and back away from the mirror. Introduce a full skincare regimen into your daily beauty routine to give it the love it needs, then you can indulge in a little coverage plan of attack.

 

5. YOU FORGET TO TAKE IT OFF AT NIGHT!

This is just not okay on so many levels. Your skin needs to breathe. And, to be cleaned. And, your pillow cases? They enjoy going all natural. If you don’t make it home with enough energy to rid your face of the day’s makeup, then NO MAKEUP for you. It really hurts us to say that, but we have your best interest at heart. Promise!

 

Remember, it’s your life. As long as you are 100% behind the decision you make, you’ll be able to brag to people about your perfect relationship. If they tell you that such a thing doesn’t exist, send them this article (and show them your winged liner).

Source:

https://www.makeup.com/the-truth-about-makeup

Top 7 Tips for How to Be Happy

Here are our top tips for how to find true and lasting happiness in daily life:

1. Let go of negativity.

  • Learn to forgive and forget.

  • See every challenge as an opportunity for further growth.

  • Express gratitude for what you have.

  • Be more optimistic about the future and your ability to accomplish life goals.

  • Open yourself up to success and embrace failures or mistakes that happen along the way.

  • Know that none of us are perfect, we are all here to entertain and be entertained.

  • Don’t worry about the little things. Take plenty of “worry vacations” where you train your mind not to worry for a certain lengths of time.

  • If you want to be more positive, surround yourself with positive energy and people. Nurture the positive relationships that you have, seeking out more of those relationships that help uplift you.

  • Accept and love yourself for the unique gifts and talents that you bring to life. Spend less time trying to please others and spend more time trying to please your higher self.

  • See the humor in life and in our experiences. Take life less seriously and learn to laugh at yourself.

2. Serve and be kind to others.

  • Treat everyone with kindness. Not only does it help others to feel better, but you will notice that you too feel good after having a positive interaction with others.

  • Speak well of others. When you speak negatively of others you will attract more negativity to yourself, but when you speak positively of others, you will attract more positivity.

  • Truly listen to others. Be present and mindful to what others are really saying when they speak. Support them without bringing yourself into it.

  • Be careful with your words. Speak gentler, kinder, and wiser.

  • Respect others and their free will.

  • Put your trust in others and be trusted in return. Enjoy the sense of community and friendship that comes from this openness and faith in one another.

  • Work as part of a whole. See others as partners in your efforts. Unite your efforts with them to create a synergy more powerful than anything you could do alone.

  • Practice generosity and giving without expecting anything in return. Get involved with service opportunities and offer what you can to a greater cause.

  • Smile more– to family, to co-workers, to neighbors, to strangers– and watch it not only change how you feel but also how they feel too.

3. Live in the present.

  • Don’t replay negative events or worry about the future.

  • Accept and celebrate impermanence. Be grateful for your life, for each moment of every day. Observe the constant and natural flow of change that surrounds us, and your small yet important part of the natural, divine flow of life.

  • Observe yourself in the moment. Work on your reactions to outer circumstances and learn how to approach life harmoniously.

4. Choose a healthy lifestyle.

  • Keep a daily routine. Wake up at the same time every morning, preferably early. Setting yourself to a natural biorhythm will make it easier to wake up and feel energized.

  • Get enough sleep. Proper sleep is linked to positive personality characteristics like optimism, improved self-esteem, and even problem-solving.

  • Expose yourself to cold temperatures (especially first thing in the morning with perhaps a cold shower). It increases your circulation, helps minimize inflammation in the body, enhances weight loss, and energizes and invigorates you to start your day.

  • Turn off the TV. For every hour of TV you watch, you reduce 22 minutes of your life expectancy.

  • Eat properly. What you eat has a direct effect on your mood and energy levels. Eat plenty of organic, locally grown fruits and vegetables, nuts, whole grains, and dairy products that are both vitamin and mineral-infused. Don’t overeat and try to practice healthy self-control.

  • Exercise daily to the point of sweating. It not only helps to purify the body, but also releases endorphins which help to prevent stress, relieve depression, and positively improve your mood.

  • Laugh more. Laughter is the best medicine. Like exercise, it releases endorphins that battle the negative effects of stress and promote a sense of well-being and joy.

  • Practice deep breathing and yoga. The body and mind are connected. Emotions affect the physical systems in the body, and the state of the body also affects the mind. By relaxing and releasing tension through the breath or yoga practice you feel calmer and centered throughout the day.

5. Take care of your spirit.

  • Strive to always learn new things. Constantly expand your awareness and discover new ways of expressing your divine gifts.

  • Get creative. This will not only challenge you to learn new things but will also help to keep your mind in a positive place. Practice living in the present moment and being a channel for the divine flow of creativity.

  • Practice meditation. Research has proven that even as little as 10 minutes of meditation a day can lead to physical changes in the brain that improve concentration and focus, calm the nervous system, and help you to become more kind and compassionate, and even more humorous. Then bring the joy and peace you receive from meditation into your daily life and activity.

  • Be honest. Telling the truth keeps you free inside, builds trust in relationships, and improves your will power and the ability to attract success.

  • Surrender to the Universe Divine and allow it to take care of the littlest things in life to the greatest and most important.

6. Be inwardly free.

  • Live minimally and simply. Often extravagant living brings more stress, not more satisfaction.

  • De-clutter your home to de-clutter your mind. Clutter is an often unrecognized source of stress that promotes feelings of anxiety, frustration, distraction, and guilt. Feel good in your own home. Make it your sanctuary by keeping it clean, organized, and uplifting.

  • Go without certain things you think you need. Travel to new places where not everything is as easily accessible or readily available, and learn to appreciate what you have by expanding your world.

  • Take some time away from life’s complicated outer involvements to get to know your family, your neighbors, and your loved ones better; and to get to know yourself.

7.  Reconnect with Nature.

  • Take some time every week to recharge your body battery. On the weekend, escape to nature or a place where you can feel peace in time for a fresh start to the workweek.

  • Get outside whenever possible to breathe in the fresh air and feel the sunshine. Both of which studies have shown to have a positive effect on our health and our mood.

  • Take some time to be silent. Be silent and calm every night for at least 10 minutes (longer if possible) and again in the morning before rising. This will produce an unbreakable habit of inner happiness to help you meet challenges in life.

  • Observe the natural beauty that surrounds you and feel a sense of connection. Appreciate the details and miracles that can be found in nature.

Taking the Next Steps to Finding Happiness:

Ask yourself what makes you happy, and find ways to restructure your life so that you are able to do more of those things.

Then ask why you struggle to do the things that you know will make you happy. Why are you not yet happy? Why haven’t you taken the next steps to find your happiness? Why are you here? And what do you need to do to feel a sense of accomplishment in this life?

Visualize yourself happy, doing the things that will bring you inner and outer success in life and write down the things you need to do to create a Happiness Bucket List. Start with the little things you know you can do each day that will bring you joy. Then move on to accomplish greater and greater things on your happiness bucket list.

Source:

Top 7 Tips for How to Be Happy

10 Simple Ways to Practice Self-Care

It’s important to show compassion for others, but how often do we treat ourselves with that same level of kindness? One of the best things that we can do for our minds and bodies is to take a break and remember that we are worth love.

For some people, adding self-care into a daily regimen can seem inconvenient, or even intimidating. Your first defense might be “I don’t have time for that,” or “I have too many other things to do.” But repeatedly putting the needs of others before our own can lead to a lack of “me time,” which can, in turn, create stress and resentment and prevent us from being our best selves.

Research has illustrated that adding self-care into one’s daily routine reduces stress, decreases the chance of mental and physical ailment, increases productivity, and inspires feelings of happiness. By giving ourselves a daily dose of compassion, we’re able to approach our work and relationships with a clear, happy mind, thus allowing the cycle of positivity to continue.

1. Eat healthily and mindfully.

Too often we eat our meals while multitasking, thus denying ourselves the pure experience of a nourishing meal. Would you work on the computer when having dinner with a loved one? Treat yourself with that same level of respect, and allow yourself to indulge in a meal without any distractions.

2. Keep track of your accomplishments.

While there are great merits to a “to-do” list, we must also recognize the things we’ve done. At the end of the day, make a list (either mental or write it out) of the productive things you’ve done that day. Did you nurture a relationship? Do the laundry? Complete a work assignment? No matter how small, you deserve a pat on the back.

3. Express gratitude.

Just as it’s beneficial to keep track of what we’ve done, it’s also good to notice what we have. Keep a journal by your bed, and note the things that you feel lucky to have. Everything from clean sheets to a good friend is worth noting.

4. Gift your inner child.

What were some of your favorite things when you were little? Did you love sidewalk chalk, picking wildflowers, or eating marshmallows? Treat your inner child to a little present and allow the warm feelings to wash over you.

5. Create a cozy space.

Does your bedroom look the way you want it to? If it doesn’t, maybe add some candles or fun throw pillows. By building a space that feels warm and inviting, you establish an inviting retreat for when tough times arise.

6. Read a book.

Finding a book you love is a great way to feel happy. It feels wonderful to look forward to a good story, and the act of reading helps encourage a sense of peace. I recommend The InterestingsTiny Beautiful Thingsor A Homemade Life.

7. Move.

What people say about exercise and endorphins is true; getting active increases feelings of happiness. This doesn’t mean you need to hit the gym. Rather find a form of physical activity that works for you. Go dancing with your friends, enjoy a Saturday morning hike, or go on a bike ride.

8. Unplug.

Instagram and Facebook have some benefits, but does it really make you feel better to expose yourself to everyone’s online versions of themselves? Most often people only report on their success, and so it can be hard when you’re comparing your entire life to everyone’s highlight reels. Take the time to break away from social media, and allow yourself to focus on the beauty of the moment.

9. Create something.

Whether it’s a batch of brownies or a pastel drawing, getting artistic allows us to feel mindful and productive.

10. Build a self-care kit.

Fill a pretty basket with some of the things that make you feel special. It could be nail polish, gummy frogs, coconut lotion, treasured photos, or a new pair of socks. Place your pick-me-ups in a pretty basket, and keep it in your bedroom or bathroom for when you need an extra dose of love.

Remember, by being your best self you’re able to share those beautiful feelings with those around you. Search for the good, share your peace, and watch the positivity grow.

Photo by Ali Kaukas. 

Source:

10 Simple Ways to Practice Self-Care

How UMA Sources the World’s Best Essential Oils

Shrankhla Holecek’s family has been producing essential oils for the world’s top beauty brands (think TOM FORD and Estée Lauder) for years. So when Shrankhla launched UMA as a way to share her family’s legendary oil blends with the world, industry insiders (and more than a few celebrities) took note. We asked Shrankhla to explain the special process UMA uses to source its essential oils. (Spoiler alert: Not all essential oils are created equal!)

UMA.

At the UMA estate, we have been striving for centuries to create only the highest quality essential oils, and we want you to know exactly how we ensure that. I’m about to get a little technical, but bear with me. We think it’s important that you know exactly where your essential oils are coming from. Here’s the rundown on essential oil production—and why we do it our way, which isn’t necessarily the easy way.

Blending essential oils with Uma


What’s the story behind essential oils?

These potent ingredients have an equally rich history. Ancient Egyptians were among the first to use essential oils in medical practices, religious ceremonies, spiritual enhancement, and, of course, embalming. When tombs are uncovered today, traces of cedarwood and myrrh are common discoveries. There are over 150 references to essential oils in the Bible—including the well-known story from the New Testament about the baby Jesus receiving gifts of frankincense and myrrh from three wise men.


The obsession didn’t stop! The reintroduction of essential oils into modern medicine first began during the late 19th and early 20th centuries. Since that time, essential oils have been used to kill harmful germs, balance the mood, lift spirits and dispel negative emotions. At UMA, we use centuries of ancient wisdom about essential oils in order to create highly effective, pure blends that are perfectly suited for modern day.


Where do essential oils come from?

Essential oils are commonly derived from the berries, seeds, bark, rhizome, leaves, flowers, and fruit peels of plants. At our estate, we grow and manage many unique types of crops—something we do completely organically and sustainably. One of my favorite essential oils—the extremely precious sandalwood—is derived from the wood of a tree that takes over 15 years to mature!

Workers on the Uma estate


How are essential oils extracted from these plants?

There are several methods for extracting essential oils, and more sophisticated methods come with a higher price tag. As you may guess, the less expensive methods—which we don’t believe yield the highest-impact results—are a common choice for companies looking to cut corners.


  • Distillation. Water is heated to produce steam, and the steam softens and ruptures plant cells to release the volatile compounds that make up essential oils. The steam flows through a condenser (think a vertical glass tube that’s hundreds of feet long!), cools, and becomes a liquid. Finally, the material collected at the surface is the essential oil. This is the method we typically use at UMA because it gently yet effectively creates quality oils. The process is ultra-sensitive—time, temperature, and pressure must be constantly monitored—but we love giving our oils a little extra TLC to ensure our customers have the best possible product.
  • Expression/cold-pressing. This is the method used to produce most citrus oils, like orange or lemon. A lot of pressure is applied to the fruit peel to break open oil glands under the surface. Citrus peels contain lots of oil, which means they are more easily extracted, making them less expensive than other essential oils. While we love the benefits of essential oils like orange, our products are bursting with other, more precious ingredients to give our customers the best possible results.
  • Solvent extraction. This relatively inexpensive method is typically used for oils like jasmine or tuberose, because their chemical composition makes it difficult to use other means. An organic solvent like hexane or methanol is used to wash the plant material, eventually separating out the oil from the solid stuff. While the solvent usually evaporates, traces of it can often be found in the products. We don’t use this method—purity is our middle name!
  • Supercritical fluid extraction (SFE). This method is fairly similar to the one above, but it is completely nontoxic and odorless. Supercritical carbon dioxide is used as the solvent to extract the essential oil and then converts into a gas, leaving a solvent-free product. The carbon dioxide is even recyclable—talk about sustainable!
  • Enfleurage. This old-school process was beloved by the Ancient Egyptians. Glass trays are covered in an animal or plant fat, and then flowers are placed on top and left for days or weeks. The fat absorbs the essential oil, and the fat is solubilized with alcohol. After the alcohol evaporates— voila! —you have an essential oil. This method has fallen out of favor because fats do not extract oils as well as an alcohol solvent, leaving you with weaker results. Although we incorporate many traditions in the creation of our essential oils, this is not one of them, as we want to create only the purest essential oils.

Hopefully, by reading this, you’ve learned that not all essential oils are created equal. We put a lot of hard work, patience and research into every ingredient that goes into every bottle. “Purity,” “quality,” and “organic” aren’t just words for us—they’re the way we do business. We know that by setting these standards and living up to them, our customers are getting the best possible product with no strings attached.

Source:

https://www.beautylish.com/a/vzamr/how-uma-sources-the-worlds-best-essential-oils