Workplace Wellness Tips

Keep replaying a challenging event in your mind? Or overthinking something that’s already happened? What if you could turn that mental loop into a tool for growth… and even better health? Dr. James Pennebaker’s ‘Writing Protocol’ is a simple, science-backed way to do just that. In fact, hundreds of scientific studies show that it significantly improves immediate and long-term health. Here’s how it works: 1. Write for 15 minutes, once a week
↳ Tip: Focus on the same emotionally challenging event every time. 2. Keep it raw and unfiltered
↳ Tip: Don’t worry about grammar or structure (this is just for you). 3. Stick with it for 4 weeks
↳ Tip: Make it a ritual. Same time, same place. Over 200 peer-reviewed scientific studies show this practice (which is essentially expressive writing) improves mental clarity, emotional resilience, and even physical health. No gimmicks, no cost. Just you, a pen, and some paper. P.S. Do you ever find yourself overthinking about something negative that happened?

Over the years, I have learned a simple but powerful lesson. No professional achievement is meaningful if it slowly damages your health. Always take care of yourself. No job is worth sacrificing your physical and mental wellbeing. Earlier in my career, like many ambitious professionals, I believed that pushing harder and working longer was the only path to success. Long hours felt like commitment. Constant pressure felt like responsibility. But experience gradually changed that perspective. I began to notice that the best decisions never came from exhaustion. They came from clarity. And clarity only exists when the mind and body are balanced. I remember a phase when several important responsibilities were running simultaneously. Meetings, strategy discussions, deadlines. The work was exciting but also intense. It became clear that if leaders do not protect their own wellbeing, they eventually lose the sharpness required to lead effectively. That realization changed how I approached leadership. Sustainable success requires sustainable energy. When leaders protect their mental and physical health, they lead with better judgment, stronger patience, and clearer vision. I also encourage teams within our organizations to maintain this balance. High performance is not created by constant pressure. It is created when people feel focused, respected, and mentally strong. In the long run, careers are marathons, not sprints. Protecting your health is not stepping away from ambition. It is protecting your ability to sustain it. Take care of your health with the same seriousness you take care of your responsibilities. Are you building success that strengthens your life or success that slowly exhausts it? LinkedIn LinkedIn News #leadership #wellbeing #FutureOfWork #LinkedInNews

I was shadowing a coaching client in her leadership meeting when I watched this brilliant woman apologize six times in 30 minutes. 1. “Sorry, this might be off-topic, but..." 2. “I'm could be wrong, but what if we..." 3. “Sorry again, I know we're running short on time..." 4. “I don't want to step on anyone's toes, but..." 5. “This is just my opinion, but..." 6. “Sorry if I'm being too pushy..." Her ideas? They were game-changing. Every single one. Here's what I've learned after decades of coaching women leaders: Women are masterful at reading the room and keeping everyone comfortable. It's a superpower. But when we consistently prioritize others' comfort over our own voice, we rob ourselves, and our teams, of our full contribution. The alternative isn't to become aggressive or dismissive. It's to practice “gracious assertion": • Replace "Sorry to interrupt" with "I'd like to add to that" • Replace "This might be stupid, but..." with "Here's another perspective" • Replace "I hope this makes sense" with "Let me know what questions you have" • Replace "I don't want to step on toes" with "I have a different approach" • Replace "This is just my opinion" with "Based on my experience" • Replace "Sorry if I'm being pushy" with "I feel strongly about this because" But how do you know if you're hitting the right note? Ask yourself these three questions: • Am I stating my needs clearly while respecting others' perspectives? (Assertive) • Am I dismissing others' input or bulldozing through objections? (Aggressive) • Am I hinting at what I want instead of directly asking for it? (Passive-aggressive) You can be considerate AND confident. You can make space for others AND take up space yourself. Your comfort matters too. Your voice matters too. Your ideas matter too. And most importantly, YOU matter. @she.shines.inc #Womenleaders #Confidence #selfadvocacy

Most people in Gurgaon don’t lack motivation. They lack time. No one is walking 10k steps after 12-hour workdays and Golf Course Road traffic. So instead of “big fitness goals,” here are small, repeatable choices that actually work in this city ( NO Gym & NO 10K Steps included): 1/  Know what you’re eating.  Most of our meals are carb-heavy, which is why protein deficiency is so common. Add a source of protein to every plate i.e. paneer, dal, eggs, tofu, curd, or lean meat. 2/  Hydrate smart. Keep a 1-liter bottle  instead of 250ml / 500 ml at your desk and aim to refill and finish it at least 3 times daily becoz staying hydrated prevents fatigue and headaches 3/  Move during calls. Take a 2–3 min break every hour and stretch, walk to fill water, or pace during calls and add up small movements. Pacing on calls can add 2–3k steps. 4/ If you can’t cook, order smart.   Swiggy/Zomato isn’t the enemy. Pick lighter, filling meals when you order. A few simple go to choices:  Egg bhurji with 2  tawa rotis,  Paneer bhurji meal (light & protein-rich),  Grilled chicken with veggies or salad,  Tandoori chicken (no heavy gravy, less oil), Paneer or mixed veggie salad 5/ Keep fruit on your desk. Most office snacking isn’t planned, so It’s easier to say no to surprise samosas when something healthy is within reach. 6/ Instead of chips or ice cream for your late night cravings, keep roasted chana / makhana, yogurt cups, dry fruits (no added sugar) with you.  Blinkit/Zepto delivers these in minutes and they are light on the stomach too.  Note : Portion control is important too. 7/ If you consume alcohol, keep the quantity moderate (1 pint of beer or a small peg of spirits).  Always pair it with lighter snacks like roasted chana or grilled paneer instead of fried foods. Drink water in between to stay hydrated. 8/ Read labels. Many foods marketed as “healthy” aren’t. Brown bread is often just maida with colour. Juices are mostly sugar. Ketchup is sugar with tomato flavour. Don’t trust the front of the pack. 9/ Gurgaon has groups for everything. Cricket in the parks, running at Leisure Valley, cycling on Golf Course Road, yoga meet-ups on weekends. When you do it with a group, you stay consistent. Morning or weekend, doesn’t matter, the point is you don’t have to do it alone. In Gurgaon, time will always be against you. Fitness is about designing habits that repeat, not chasing big goals you can’t sustain. #anotherbansal

I'm a neuropsychiatrist who treats anxiety and depression in people with cognitive changes. Here's what I do when I'm stressed. People assume doctors have some secret knowledge about mental health. That we're immune to anxiety, depression, burnout. We're not. Here's my real mental health toolkit: 1/ I exercise like my sanity depends on it ↳ 30 or more minutes daily, no exceptions ↳ Walking meetings whenever possible ↳ Gym membership I use ↳ Movement is medicine for the mind ↳ Endorphins beat any antidepressant I can prescribe 2/ I practice saying no to things that drain me ↳ Committee meetings that go nowhere ↳ Social events I don't want to attend ↳ Extra projects that sound important but aren't ↳ People who consistently take more than they give ↳ Boundaries aren't selfish, they're essential 3/ I invest in relationships that energize me ↳ Regular dinners with close friends ↳ Deep conversations over superficial networking ↳ Time with people who knew me before I was "Dr." ↳ Relationships where I can be imperfect ↳ Connection is the best therapy 4/ I do mundane things that ground me ↳ Cook meals, not just eat ↳ Read fiction, not just medical journals ↳ Garden with my hands in dirt ↳ Listen to music without checking email ↳ Ordinary activities create extraordinary peace 5/ I acknowledge when I'm struggling ↳ Talk to my own therapist regularly ↳ Take mental health days without guilt ↳ Adjust my schedule when overwhelmed ↳ Ask for help before I'm drowning ↳ Self-care isn't weakness, it's maintenance What I don't do might surprise you: I limit alcohol to zero or 1 drink per week. I avoid all tracking devices. Fitness trackers, sleep monitors, baby cameras. They increase my anxiety. Ironic for someone who writes about tech. I don't follow most wellness trends (they're often marketing). The difference between knowing about mental health and having it? I try to practice what I preach to my patients. The basics work: move, connect, rest, breathe. Your brain doesn't care if you have a medical degree. It needs the same things everyone else's does. ⁉️ What works for your mental health? What advice sounds good but doesn't help you? ♻️ Repost if you believe mental health requires honesty, not perfection 👉 Follow me (Reza Hosseini Ghomi, MD, MSE) for real talk about mental health from someone who treats it

Stop the "𝓦𝓮𝓵𝓵𝓷𝓮𝓼𝓼 𝓦𝓱𝓲𝓽𝓮-𝓦𝓪𝓼𝓱𝓲𝓷𝓰". I'm seeing the national well-being agenda unfold. But I can predict that for many, corporate wellness will feel like a checkbox. Many will hear it but not understand it. Sure, wear that pedometer. Or download that mindfulness app. It's not going to be enough. Transformative sacrifices of leadership attitudes are necessary for genuine growth. 𝟏. 𝐑𝐚𝐢𝐬𝐞 𝐂𝐨𝐦𝐟𝐨𝐫𝐭 𝐟𝐨𝐫 𝐓𝐨𝐮𝐠𝐡 𝐂𝐨𝐧𝐯𝐞𝐫𝐬𝐚𝐭𝐢𝐨𝐧 Leaders must move from advising to being in the comfort of what I call professional silence. Almost everyone thinks they "listen" when all they are doing is "hearing". Non-judgmental, active listening. Being present. Deep empathy. Stitching together common ground. These support destigmatizing difficult conversations. They will help people become more willing to speak, because you were willing to listen. 💬 𝟐. 𝐐𝐮𝐢𝐜𝐤 𝐅𝐢𝐱 𝐯𝐬 𝐋𝐨𝐧𝐠-𝐓𝐞𝐫𝐦 𝐂𝐨𝐦𝐦𝐢𝐭𝐦𝐞𝐧𝐭 It's tempting to slap on a wellness program and call it a day. True well-being is a marathon, not a sprint. Just because you woke up fine today doesn't mean it will be permanent. Commit to continuous learning. Understand the growing literature on well-being. Don't brush it off as "positive thinking". Everyone is on a journey to growth. Often, hurt people will hurt people. This is a greater call for even more conversations. Effective Conversation is NOT "chit-chat". It requires skill. It requires regularity. It's the leader's ultimate tool for solid culture. It shows that you value people beyond their immediate output. 🌱 𝟑. 𝐇𝟐𝐇 𝐂𝐨𝐧𝐧𝐞𝐜𝐭𝐢𝐨𝐧 𝐃𝐞𝐩𝐭𝐡 𝐢𝐧 𝐏𝐨𝐥𝐢𝐜𝐲-𝐌𝐚𝐤𝐢𝐧𝐠 There are diverse needs. Be open to deeper conversations. Resonant policies empower individuals. Empowered individuals will be more engaged and productive. Enaged and productive culture cements competitiveness. Human being to human being. Not just another list of tasks and checklists. 𝟒. 𝐀𝐮𝐭𝐨𝐧𝐨𝐦𝐲 𝐯𝐬 𝐂𝐨𝐥𝐥𝐞𝐜𝐭𝐢𝐯𝐞 𝐑𝐞𝐬𝐩𝐨𝐧𝐬𝐢𝐛𝐢𝐥𝐢𝐭𝐲 A collective approach is the power of thinking together. Move from leader-centric to people-centric needs. Invite input from all levels. Hire a trained and grounded facilitator to manage this conversation. Develop clarity of conversation challenges. Enable leaders to navigate difficult convos. Build a shared responsibility for these. Sense of community will emerge. Community improves chances for retention and succession. It enables sustained progress. 👥 𝟓. 𝐅𝐞𝐚𝐫 vs 𝐓𝐫𝐚𝐧𝐬𝐩𝐚𝐫𝐞𝐧𝐜𝐲 Transparency breeds trust, even when unpleasant. Share not just successes. Share struggles and setbacks. Build collective stories. Vulnerability takes courage. Courage enables transparency. Transparency breeds authenticity. Authenticity leads to genuine connection. Connection enables thinking together. Thinking together enables progress. 🌟 Thoughts?

I am 6 times more likely to have diabetes since both my parents are diabetic.   A strong family history is one of the most compelling reasons to be more vigilant about any health condition, diabetes being on top. During the early days of my career, I used to often push health to the back seat. Long hours, irregular meal timings, and a constant race to build a business didn't leave much room for balance. About 15 years ago, at age 45, I was diagnosed with high blood pressure. This was perhaps a wake up call - to take my health seriously.   As a healthcare professional who’s always professed about preventive health (but unfortunately not practiced it much, until then), I’ve seen how quietly lifestyle diseases can creep in if we’re not paying attention. I’ve learned that prevention comes down to everyday habits. Small, steady steps that become part of life.  This year’s World Diabetes Day theme - “Diabetes and the Workplace” - feels especially relevant. Small tweaks in lifestyle, even on busy days, made it possible. Here is what I started doing, and maybe you can do it too: 1. Move often: Short walks between meetings. Even 10 minutes after lunch makes a difference. 2. Mindful eating: Avoid long gaps between meals. Choose whole, unprocessed food whenever you can. Snack on a fruit. The idea is to keep your weight in control (a simple thumb rule - 1kg per inch of height +/- 10% : 70 inches = 70 kg (65 - 75). For my 67 inches, I am at 73 kg, so some work to be done…) 3. Stay hydrated: Water keeps energy levels steady and curbs unnecessary snacking. 4. Get checked: My annual health check is non-negotiable. It helps keep my blood sugar and blood pressure in control and helps me stay ahead of risk. My aim is to keep my HbA1c under 5.7 (I am at 6.0, which is pre-diabetic - above 6.5 is diabetes). 5. Rest well: Good sleep restores the body and gut, and keeps hormones in balance. It took me years to form this habit but I am glad I did.  Because good health is built quietly - one choice at a time. This World Diabetes Day, let’s bring health back into the workplace conversation. Because prevention truly begins with awareness and intent. #worlddiabetesday #healthmatters #stayhealthy

Could the key to better leadership be as simple as knowing your “prime time”? We all carry an internal clock that regulates our energy, focus and mood. Scientists call this our circadian rhythm. It is a 24-hour cycle that influences when we are most alert, creative, or reflective. Studies show that when our work schedules clash with these natural rhythms, job performance suffers and stress increases. Yet many leaders ignore this invisible operating system and try to power through. I used to be the same. For years I scheduled strategic planning late in the day, after back‑to‑back meetings. I wondered why my best ideas never arrived. A mentor suggested I pay attention to my natural peaks and dips. I started blocking time for complex decisions between 9 - 11 AM, when I felt clear and focused. I moved routine tasks to my slower periods in the early afternoon. Within weeks, I noticed that my decisions were sharper. I also encouraged my team to share their own “prime times” and to adjust deadlines accordingly. Here are a few principles that have helped: 1. Identify your peaks. Keep a simple log for a week, noting when you feel most alert, creative or tired. Patterns emerge quickly. 2. Protect your high energy windows. Schedule strategy, tough conversations or creative work during these times. Avoid unnecessary meetings, then. 3. Respect diversity. Not everyone is a morning person. Where possible, allow flexibility so people can align their work with their rhythms. 4. Manage energy, not just time. Note that a full diary is not the same as a productive day. Building in short breaks and aligning work with your biology leads to more sustainable performance. Good leadership is about managing ourselves, and that includes listening to our bodies. Aligning work with your internal clock is not indulgent; it is a practical way to think more clearly and lead more effectively. Have you noticed particular times of day when you make your best decisions? How have you adjusted your schedule to work with, rather than against, your natural rhythm?

Your brain after 4 hours of continuous work performs like you've been drinking. Here's the 10-minute fix backed by neuroscience. Just reviewed fascinating research that every healthcare professional (and frankly, anyone in high-stakes decision-making) needs to know: A new RCT shows that a simple 10-minute physical activity break can boost cognitive performance by up to 42% - with effects lasting 2 hours. The sobering reality? After 17 hours of being awake, our cognitive impairment equals the legal driving limit for alcohol. For those pulling 12+ hour shifts, this isn't wellness advice - it's risk management. Key findings that stopped me in my tracks: 🧠 Selective attention improves 23-42% ⚡ Executive function enhances 22-31% 👁️ Visual processing speed increases 33-42% The neuroscience is clear: moderate exercise increases frontal lobe blood flow by 26-27% and triggers BDNF release - essentially giving your prefrontal cortex the fuel it needs when decision-making matters most. The practical protocol is refreshingly simple: After 4 hours of continuous work 2 min warm-up 6 min brisk walk (even corridors work) 2 min cool-down This isn't about fitness. It's about maintaining the cognitive performance your expertise deserves. For NHS colleagues: Several trusts have successfully implemented this during peak COVID pressures. If we schedule equipment maintenance, shouldn't we schedule cognitive maintenance? For everyone else: Whether you're in finance, law, tech, or any field requiring sustained mental performance - this applies to you too. The choice isn't whether we can afford 10-minute breaks. It's whether we can afford the consequences of not taking them. What strategic breaks have worked for you? #HealthcareLeadership #CognitivePerformance #WorkplaceWellbeing #NHS #BrainHealth #EvidenceBasedPractice #MedicalLeadership #PatientSafety #WorkplacePsychology #PerformanceOptimization

A groundbreaking study by the American Cancer Society reveals that nearly half of adult cancer deaths in the US could be prevented through lifestyle changes. The research examined 18 modifiable risk factors across 30 cancer types, linking these factors to over 700,000 new cancer cases and 262,000 deaths in 2019. The 18 modifiable risk factors called out are smoking, excess body weight, alcohol consumption, physical inactivity, poor diet, UV radiation exposure, HPV infection, Hepatitis B virus, Hepatitis C virus, H. pylori infection, Epstein-Barr virus, HPV type 8, Human T-cell lymphotropic virus type 1, HIV infection, excess postmenopausal hormones, oral contraceptive use, menopausal hormone therapy, and not breastfeeding. Smoking emerged as the primary risk factor, followed by excess body weight, alcohol consumption, lack of physical activity, poor diet, and infections like HPV. The good news is that these are modifiable risk factors, and we can do something about them. Some actions we can take today: 1. Quit Smoking: Smoking is the leading preventable cause of cancer. Seek support to quit today. 2. Maintain a Healthy Weight: Achieve and maintain a healthy weight through balanced nutrition and regular exercise. 3. Limit Alcohol Consumption: Reduce your alcohol intake to lower your cancer risk. 4. Stay Active: Incorporate at least 150 minutes of moderate exercise into your weekly routine. 5. Eat a Healthy Diet: Focus on a diet rich in fruits, vegetables, and whole grains while limiting red and processed meats. 6. Protect Yourself from Infections: Get vaccinated against HPV and Hepatitis B, and practice safe behaviors to avoid infections. 7. Regular Screenings: Participate in recommended cancer screenings to detect issues early when they are most treatable. As a cancer survivor, I think about health very differently now. I'm fortunate that with modern medicine, I have the opportunity of a whole life ahead of me—not everyone is as lucky. We can commit to living healthier today and inspire others to make small changes that can significantly impact our health and longevity. The system is not set up in our favor, and it won't be easy, but this type of research gives us hope. #cancer #healthcare #healthcareonlinkedin #chronicdiseases