Last week, I had an anxiety attack in the middle of the work day. Beyond not being able to breathe, it was absolutely embarrassing to explain to my co-workers why I was in the utility closet crying.
Now that I've had a chance to regroup and get my thoughts together, I'm reminded of a few tips that my therapist suggested to control my anxiety in the workplace.
Read on for some tangible tips of how to implement self-care in the workplace and combat anxiety.
Get Some Fresh Flowers
If you're in a creative funk at work, flowers will definitely help.
Bright pink or orange orchids give off energy of passion, creativity, and joy, while white orchids give off the energy of clarity, calmness, and peace. Tulips are actually my favorite, but if I'm ever feeling overly jittery, I'll go for orchids. Also, pay attention to the color of the pot that you plant your orchids in!
Related: 10 Feng Shui Tips to Improve The Energy In Your Home
Change Your Wallpaper
According to The NY Post, Americans check our phones roughly 80 times a day, which is crazy! Each time we check our phones, we see our wallpapers. What images are you constantly viewing on and off of your phone?
Another way to ease your anxiety is to hang your favorite art prints around your desk space or even your bedroom (for the "work from home" crew).
Keep Fresh Fruit Around
If you've already planned out your lunch for the week, pack some extra fruit for your breaks. This route is healthy, convenient, and will help maintain your stress levels.
If you experience a crash around 2 or 3 P.M., try oranges, melons, or blueberries to boost your mood. The vitamin C and natural sugars in these fruits will give you the extra energy you need to finish the day strong. Also, bananas are a good source of amino acid tryptophan, which our bodies convert to serotonin. Serotonin is the chemical in our brains that promotes relaxation and calmness.
Tune In, Tune Out
Make a work-appropriate playlist for yourself. This can include songs, ambient sounds, or even your favorite podcast. Whatever soothes you!
Related: 12 Podcasts For Women Trying To Glow Up This Year
Audio waves can break up the monotony of a quiet office or soothe the chaos of a busy workspace. Notice what kind of settings trigger your anxious feelings and find sounds that are the opposite of that. If you work in a place without lots of greenery or natural lighting, nature soundtracks may help you feel more comfortable and less closed in. Many of us spend most of our day at work, make that time as relaxing as possible.
Candles + Oil Diffusers
Pro Tip: if you're allowed to use candles at work, sit them on a heater instead of lighting the wick. The candle will last longer and the scent will spread more quickly. For everyone who cannot light candles, try an oil diffuser. Lavender scented oil or candles are perfect for alleviating anxiety. Lavender has natural elements that help with anxiety and migraines.
The GuruNanda USB Wall Plug In Diffuser is my absolute favorite. It's small, but effective. The GuruNanda Natural Mist can plug into the wall or your computer, which makes it super convenient. It works just like a larger diffuser and you can use any essential oil that you prefer. When I'm working, I use lemon oil to boost my energy. When it's time to wind down, or if I'm feeling anxious, I'll switch lemon for lavender.
Hydrate
Pretty self-explanatory. Water cures everything. But seriously, water is nature's great gift to us.
Related: 7 Surprising Ways Drinking Only Water Can Help You Flourish
If you really want to beat anxiety, tie this one in with number 3. Adding lemons or berries to your water helps with flavor and gives your extra nutrients to keep yourself balanced. If you're feeling anxious before a big presentation or meeting, add lemons to room temperature water to calm your nerves. If you don't have a water bottle with a fruit diffuser in it, here's a quick hack: add all-natural lemon juice to your water. It'll have the same effects and may be easier to deal with at work!
This article was originally published on HerModernLife.com.
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It's easy for couples to fall into a routine, going through the motions and letting their connection sit on autopilot. While comfort is natural in a long-term relationship, it’s important to remember: that what you don’t nurture, eventually fades. So, why not make 2025 the year you reset your relationship? Here’s how to start the year with a renewed bond, reigniting the spark that brought you together.
Step 1: Schedule Your Reset Meeting
The first step to hitting the reset button is a State of the Union meeting with your partner. This is your chance to take a pulse on the relationship, discuss what's working, and identify areas that need attention. It’s all about creating space to reflect, without distractions.
Grab a pen and paper (or open a shared note on your phone) and come prepared to share your top 2-3 desires for your relationship.
What do you both want to feel more of in 2025? Maybe it’s feeling more appreciated, or perhaps you want to reignite the passion you had when you first started dating. Whatever it is, get clear about it, and make sure both of you are on the same page.
This isn’t just about listing your own wants, it’s also about discussing ways to nurture each other’s needs. Relationship goals should be focused on fostering deeper intimacy, trust, and mutual respect. Use this time to check in, not only with each other but with your individual feelings and expectations. Set the foundation for a fulfilling year ahead.
Alistair Berg/Getty ImagesStep 2: Set A Date (Or Multiple!)
Having the meeting is only the first step. Now, it’s time to take action. One of the simplest ways to breathe new life into a relationship is by reintroducing consistent, intentional time spent together. For many couples, life gets busy, and date nights fall by the wayside. But dating doesn’t stop when you say "I do"—in fact, it’s even more essential.
During your reset meeting, lock in a regular date night that works for both of your schedules. This could be a weekly dinner date or an every-other-week adventure—whatever keeps things fresh. The goal is consistency. It’s easy to push date nights aside when life gets hectic, but if you set a specific date each week or month, you’re making your relationship a priority.
If you’re unsure what to do for your date nights, don’t worry! The key is creating new experiences together. This is what sparks excitement and brings you closer as a couple. Whether it’s cooking a new recipe together, trying a dance class, or exploring a nearby town, it’s about creating shared memories that build your connection.
Getty ImagesStep 3: Find an Accountability Partner
Just like you might have a personal trainer to help you crush your fitness goals, an accountability partner for your relationship can do wonders for keeping both of you on track. Consider hiring a marriage coach or therapist—someone who can meet you where you are and guide you in strengthening your relationship.
When selecting a professional, it’s important to choose someone who truly wants the best for your marriage and can provide actionable advice.
Don’t be afraid to set high standards for your relationship, and seek guidance on how to keep it thriving for the long haul. In your reset meeting, discuss your commitment to growth, and be honest about areas where you may need support.
Marriage isn’t a set-it-and-forget-it endeavor—it’s an ongoing process. Regular check-ins with a professional can help keep your relationship in tip-top shape and “divorce-proof” by addressing issues before they become insurmountable.
DMP/ Getty ImagesStep 4: Try Something New Together
Stale routines can easily make a relationship feel monotonous. Spice things up by trying something new! Couples that explore new activities and create new memories together have stronger, more fulfilling bonds.
My husband and I host one of the top luxury marriage retreats, A Weekend For Love, designed to help couples experience new things together. From couples' workshops to outdoor adventures, the retreat provides a platform to rediscover each other and reconnect on a deeper level.
The element of surprise can reignite your connection. It’s exciting, fresh, and shows your partner that you’re committed to growing together. This doesn’t have to be a huge commitment—it could be as simple as trying a new hobby or planning an impromptu weekend getaway.
Your Relationship Should Be A Priority
As you start the year with personal goals in mind, don’t forget the importance of nurturing your relationship. It’s easy to get caught up in work, fitness, and family obligations, but your bond with your partner deserves to be at the top of your list. Resetting your relationship offers an opportunity to reignite that spark and remind each other why you fell in love in the first place.
In 2025, make a commitment to prioritize your partnership, to nurture it daily, and to invest in its growth. Take time to celebrate each other’s victories, support one another’s dreams, and build a foundation of love and respect. When you start the year with a clear focus on your relationship, you’re setting it up for success.
So, before you start mapping out your new workout plan or work goals, do yourself a favor: put your relationship at the top of that list. Your love story deserves a fresh start, too.
Happy New Year, and here’s to a love-filled 2025!
Couples, if you are ready to do the work and invest in your relationship register for A Weekend For Love: Heart Retreat Feb 21-23, 2025.
Featured image by zamrznutitonovi/Getty Images
