Top 6 Work Health and Wellness Challenges for Employees

Employees seek wellness

The global wellness market is worth more than $1.5 trillion, with 5 to 10 percent annual growth. 

The demand for health and wellness programs has grown over the past few years as the global pandemic and societal factors are impacting our overall health and wellbeing. 

I've had the privilege to create programs and facilitate wellness sessions for dozens of organizations over the past two years. Before each session, I surveyed teams on their stress levels, top wellness challenges, what they struggle with, and what they need most. 

The findings help me build customized programs and to share them with leaders who may not have a complete picture of what their team is dealing with.  I’ve found across the board consistent themes regardless of industry, company size, geography, or gender. 

The top 6 findings from those surveys are: 

1. Employees seek improvement in their overall health and wellbeing as stress and anxiety continue to rise.  

2. In a typical week, they find themselves stressed often or most of the time; sustained stress contributes to burnout and employees are open to meditation, yoga, and mindfulness practices to help them cope.  

3. Some of the most significant stressors they face are balancing work and personal life, external societal factors, and general uncertainty about the future.

4. Many still struggle with prioritizing their self-care, releasing perfectionism, saying "no," and setting healthy boundaries at home and work.

5. Employees are engaging in self-care activities such as moving their bodies daily, drinking at least 64 ounces of water, and trying to sleep more regularly.  

6. The top requests for wellness content focused on improving their overall health and wellbeing, practical tools to reduce stress and anxiety, creating healthy, sustainable habits, and reducing cognitive overload. 

The findings support more extensive studies that have been done on wellness globally.

According to the World Health Organization: "Optimal Health is a state of complete physical, mental and social wellbeing and not merely the absence of disease or infirmity." 

• Employee wellness has grown significantly over the past few years, especially during and post-pandemic. 

• Anxiety disorders are the most common mental illness in the U.S; 40 million adults, or 1 in 5 people; 300 million people globally.

• Burnout at work is on the rise; World Health Organization has recognized burnout as a disease, with 2/3 of full-time workers dealing with burnout and 1/3 of adults not getting enough sleep.

Evidence of people seeking help:

A recent study by McKinsey estimates that the global wellness market is worth more than $1.5 trillion, with 5 to 10 percent annual growth. 

A recent study compiled by GoodBody.com shows that meditation and mindfulness practices are increasing significantly worldwide:

• Over 14% of U.S. adults have tried meditation; globally, 200 and 500 million people meditate.

• The number of people practicing meditation has tripled since 2012.

• The value of the meditation market is set to double by 2022 and reach $9 billion by 2027.

• The top 10 most popular meditation apps generated $195 million in sales in 2019.

A recent study by Innova Market Insights shows increased interest and purchasing trends in health and wellness by consumers:

• 55% of the U.S. population is focused on their health and wellness to strengthen their immune system to withstand illness and disease. 

• 65% reported that they're more focused on health and wellness, seeking to live a long and healthy life.

• 49% agreed that the pandemic has negatively affected their mental wellbeing.

Now is the best time to ensure your company wellness programs support your team's needs and allow them to thrive.  

• Schedule a consultation with me to discuss creating a customized wellness program or session for your team. 

• Gift yourself or your team with a week of free meditation.  

Follow me on LinkedIn and Instagram, or read my other blogs. 

The Keys to a Peaceful Apartment: 24 Ways to Practice Mindfulness

Published originally on March 15, 2022 by Ana de Guzman at Redfin blog

A peaceful apartment is ideal for anyone looking to unwind.

A peaceful apartment is ideal for anyone looking to unwind. When times are stressful and chaotic, there’s nothing better than relaxing at home. From arranging your apartment to ease your thinking to practicing mindfulness from the moment you wake up, we reached out to experts from San Francisco, CA to Albany, NY to share their insights on how to find peace in your apartment. So if you’re seeking ways to relax and recharge, read on to see what they had to say.

There’s flexibility to practice mindfulness anywhere in your life

People often think you need to be pretzeled into a yogi position to practice mindfulness, but that's not true. The beauty of mindfulness is the flexibility to practice anywhere within your life. You can practice mindfulness whilst getting ready in the morning, sitting in your favorite sunny corner or when you're preparing dinner - as long as you're paying attention to the present moment, non-judgmentally then you're doing it - Chantelle, Authenticity coach at Piece by Piece Wellness

Create a space to recharge and refuel 

Whether you live alone or with a partner, making sure your space is aesthetically pleasing to you is important. Beautify your home in ways you think would be impressive to a visitor. Keep it clean as if you were expecting someone you really respect to walk in the door any second. Be sure the objects you keep make you feel good when you look at them and have a good memory associated with them. Play music to fit the activity you are partaking in, whether it's cooking, cleaning, relaxing, or reading a book. Smells are important, too. Incense, smudging with a sage stick, using an aromatherapy diffuser, or having extra smelly fresh flowers in a vase are all easy ways to add to the feel of your home. Your home should be your sacred safe place to recharge and refuel before going out into the unpredictable circumstances outside your door. Make sure you're able to decompress and feel energized when it's time to step out again. - Bernadine Rosso, Vision and Resilience Coach at Women Who Are Up To Something

Unwind with home workouts

Tabata workouts are the perfect mindful activity for small spaces. Your workout in 8 cycles of 30 seconds. Workout for 20 seconds, rest for 10 seconds. And repeat. - Dr. Cammy Froude, President of Bliss In Being, Inc.

Visualize light throughout your day

Upon entering your apartment, close your eyes and visualize white light filling the space from top to bottom and wall to wall. Listen to either nature music or Humpback whales’ songs for emotional peace. During the daytime, allow in natural light, and in the evening, have low lights for a sense of ambiance and calmness. Practice equalized breathing – breathe in at the same count as you breathe out, breathing deeper into the lungs at each inhale while making the claim that your space belongs to you and no one else. - Empowerment Through Healing

See your space with fresh eyes

“Stone walls do not a prison make, Nor iron bars a cage.” Clearly, Richard Lovelace’s poem wasn’t talking about an apartment, but it could be if your perspective begins to erode. Let’s face it, the only difference between a rainy day and a sunny day is that one is wet, the other isn't. The point is that everything in life just "is." Nature, life, sunny days, rainy days, and yes, even small apartments. But these are neither good nor bad – they just are. We, humans, determine good, bad, positive, or negative. It's called perspective. It’s not life, but how you interpret life—your perspective—that makes all the difference. Try seeing your “space” with fresh eyes and an open mind. - Joseph Luciani, Ph.D. at Self Coaching

Bring the biophilic aesthetic to your space

Connect with nature by bringing a biophilic aesthetic to your space. Creating an environment that incorporates a biophilic design - think natural color palette, nature wall art, plants (real or artificial), and relics from nature (stones, shells, and geometric forms) has been shown to enhance health and wellbeing. Being more intentional about your physical space creates mental space for you to focus on your holistic wellness. - Lora Devries, Intentional Living, and Biophilic Aesthetic Expert

Tips for a peaceful apartment

1. Your living space plays a significant role in how you sleep, think, feel, and function. Think about lighting, colors, patterns, and the design of your space. Keep it light, airy, open, and welcoming. You want your space to support clear thinking and generate elevated moods to promote relaxation and recharge.

2. Designate places for specific activities. For example, create an ambiance for where you’d want to meditate and do daily affirmations. It’s best to select a corner that gets some sunlight, near a window or a balcony.

3. Crystals are an incredible addition to your place. I love Selenite because it has many healing properties that are amazing to have near you. Selenite clears out stagnant energy, creates a calming and peaceful feeling, and releases negativity. It’s perfect to have around you and your other crystals.

- Haleh Gianni, Certified Life Coach, and Founder of 505 Living

Meditation can create a spacious mind

In the same way, it’s easy for our living space to become cluttered, so too can our mind become cluttered with criticism, judgments, and shoulds. Try sitting for 10 or 15min savoring the sensation of your natural breath or listening to a guided meditation and when you come out of your meditation use that clutter-free mind to rearrange your space. You may be surprised how a spacious mind can help create a more spacious environment. - Heather Wise, MPH, and Co-Founder of Skillful Means

Unwind with a spa night 

Turn bath time into a spa experience by hanging some fresh eucalyptus from your local flower shop from the shower (it keeps for about 7 -12) and allow the steam from the shower to create a true aromatherapy experience. Add some soothing music via your phone or music streaming service for an added boost to your curated spa time. Take notice and reflect on your thoughts and feelings after the shower in comparison to how you were feeling before for a truly restorative mindful experience. - Paula McMillan-Perez, LCSW and Founder/Coaching Director of Personalize Your Coaching, LLC

Prioritize different mindful techniques

You don’t need a fancy, spacious meditation room to practice mindfulness when living in an apartment. Mindfulness is about bringing yourself into present awareness and can be practiced in so many apartment-friendly ways. Some of my favorite practices include doing belly breathing while I cook or clean, using scented candles to remind myself to breathe and be present. As well as meditating for short moments regardless of where I’m sitting (a minute makes a difference), and pausing to reflect on what I’m feeling grateful for whenever I see the clock hit 1:11 or 11:11. The key is to prioritize techniques that are simple and don’t need lots of space. - Ritu Bhasin, award-winning life coach, empowerment speaker, author, inclusion expert, president, and founder of bhasin consulting inc.

Surround yourself with things you love in your apartment

We can regulate our emotional states quickly by accessing our sensory system (senses) in any size space we live in. Create an area using fabrics that feel good on your skin, scents you enjoy smelling, music or sounds that are appealing, and sunshine in a window or candlelight that is visually pleasing. These things immediately regulate and calm your nervous system so you can be ready to meditate or participate in a wellness practice no matter what size space you have. - Sol Wellness and Healing & Education

Incorporate nature into your apartment

Fill empty corners of your space with living plants and enjoy the feeling of bringing a little bit of nature indoors. Notice how you feel when you look at them each day, breathe deeply and mindfully each time. Plants not only filter the air of smaller spaces but have been shown to have a positive impact on wellbeing and mindset - Mata Wellbeing

Take a moment out of your day to explore your emotions 

If you've been struggling, defying, hurting, discontented, feeling like quitting, these are some forms of dissatisfaction. If you have felt any of these, try to practice mindfulness with these difficult feelings as you go about your day. Sit down in the distraction-free corner of your apartment, and put your attention on how your difficulty feels. Explore the emotion instead of avoiding it. After a minute or two of just keeping your attention on this feeling of the fray, give yourself kindness, as you would comfort a friend who was struggling or in pain. If you haven’t struggled with anything recently, find other difficult feelings you’ve encountered and practice mindfulness with them. - Prokensho

Add a breathwork routine to your lifestyle

Regardless of where you live, you always have a powerful tool available to you - your breath. Your breathwork routine can be as simple as taking a few mindful breaths first thing in the morning. While you’re still in bed, take a few deep breaths slowly, really focusing on being present in the moment and sensations in your body (i.e. air flowing through your nostrils, your lungs expanding, your belly softening, etc.). Stretch and smile, and just like that, you are off to a good start to the day. - peaceinside.me

Incorporate a yoga corner in your apartment

Create a space of calm or a yoga and meditation corner in your apartment that is bright, quiet, clean, and sacred. If you don’t have a big space, a yoga mat can be just the perfect space on the floor to start your mindfulness practice. Check out our eco-friendly yoga mats inspired by nature, to help bring the outdoors into your home. Bring the feeling of being in a rainforest, on top of a mountain, or by the ocean. Breathe into your space, let your mind and imagination connect you to the ‘Aina, our mother earth. - AINASANA

Write letters to your inner self

Write a letter to someone you admire (you are not sending this letter). List all the reasons you admire them in letter form and be detailed. Sign the letter and cross out the person's name and replace it with yours and read it back to yourself. The good you see in others is also in you. - Propel Active Health & Lifestyle

Focus on something you love in your apartment

Mindfulness is all about finding ways to be present, simply enjoying what is, so focus on something you love in your space at this moment: try a longer shower than usual, take a couple of hours to bake something that makes the apartment smell homey and amazing, open a window, close your eyes, and smell the fresh air for a few minutes. Self-care doesn’t have to be fancy, and it’s not about “shoulds,” so don’t assume you need a lot – of space or money – to make it happen. - Kourtney Thomas, CSCS,*D, Self Discovery Strategist

Start your day off on a positive note

Self-care and mindfulness create a ripple effect. When you make space to care for yourself, you set a positive example for your friends, partner, children, etc. By pouring into your own cup, you give others permission to take care of themselves, too. Journaling truly has the power to help you transform and gain clarity around your goals, boost self-confidence, manifest your dreams, reduce anxiety, and so much more. 

You can journal anywhere and is an especially apartment-friendly self-care activity. Stream of consciousness journaling is a mindfulness practice that helps release anxiety, frustration, and overwhelm. Journaling helps us process our emotions and thoughts that are happening “behind the scenes” that we might not be fully aware of yet. This type of writing is unstructured, unapologetic, and boundaryless. Start your day off on a positive, mindful note by journaling. Journal everything on your mind for a few minutes in the morning. You can get started by writing down any thoughts, fears, worries, emotions, tasks, challenges, or intentions for the day that you have. The goal here is to not sensor or judge yourself for anything that flows out onto paper. - Samantha Melendez McManus, Certified Professional Coach + Consultant of Samantha Melendez Coaching

Carve out spaces in your apartment that are solely yours

Practice self-care by carving out spaces that reflect your unique identity, no matter who you share your space with. When I became a mom, our apartment bedroom seemed taken over by a changing table, diaper pail, and baby clothes. I decided to claim the space above my dresser as all my own. I added framed prints from my favorite artist, a bud vase, and a lamp my husband made for me when we were dating. Having space that was all my own helped me to feel more peace about sharing everything else. - Charissa Pomrehn, Self Care Coach at Brave Self Care

Maintain an organized apartment

Organization can go a long way when it comes to self-care. Creating a variety of unique and organized spaces dedicated to your self-care goals is a great way to transform a small place and make it your own. Consider getting some fun and decorative organization bins and shelving to organize your work materials. Having a dedicated place to put your computer and professional items away, can really help create work-life boundaries. - Helene Simons, Founder, and PsyD of Simons Therapy

Creating a peaceful apartment will help you on your journey

Space is everything, you want an apartment that empowers and relaxes you. Think of your apartment as a living entity that is also assisting you on this life journey. Your personal intimate assistant. Take your time to intentionally choose an apartment and items that your heart and body respond well to. This way it will feel natural to take care of yourself because your environment naturally cares for you. - Rosie Blanc, Business Coach, Personal Coach, Consultant, and Speaker at Transformative Rose

Incorporate elements that satisfy each sense

When practicing mindfulness in an apartment, it's important to incorporate elements that you can appreciate with all of your senses. 

• Consider bringing the outside in with live plants. Include a small water element, a diffuser of natural essential oils, window treatments that allow natural sunlight, and cozy blankets and throws.

• Create a unique, designated area for your morning yoga and meditation by creating a small altar with candles, crystals, and your vision board that is inviting and supports your practice.

• Play calming music in the background while you work. And play songs that are energizing when you take breaks throughout the day.

Aneta Ardelian Kuzma, Life/Executive/Wellness Coach and CEO, Ardelian Kuzma Group

Enjoy your apartment in the present 

Does apartment living feel like a temporary layover on your way to your real house and life? This way of thinking can often make you feel like a visitor in your own apartment with boxes full of your past left unpacked and projects left for the future. Here are three ways you can live more mindfully right now:

1. Gratitude: I practice finding at least one thing in my apartment you’re in love with, like my doors that separate spaces…breathe it in, savor it, feel it, thank it.

2. Be Intentional: I intentionally curate a space that helps me feel my haecceity (what makes you, you, your isness) like putting beautiful things up on my walls with command hooks.

3. Breathe: Whether I’m doing dishes, watching TV, or just lying in bed I practice being mindful at the moment no matter what with acceptance. The easiest way to practice is to connect with your breath.

- The Practice Center

Be more aware of your surroundings

One mindfulness practice for living in an apartment is to be more aware of the sounds and smells around you. Tune in to the sound of people walking by, cars driving by, and sirens wailing in the distance. Notice the smell of food cooking, perfume, and exhaust. This practice will help you to live more in the present moment and appreciate your surroundings.

1. First, focus on your breathing as you climb the stairs.

2. Next, pay attention to your feet as you place them on each step and how they feel as they move up and down the steps.

3. Finally, notice your surroundings and the sounds you hear as you go up and down the stairs.

- Shelly Lynott, CHt., Certified Life Coach and Certified Hypnotherapist of Your Online Life Coach

This or something better ...

As spectators of others’ lives we only see the surface details.

We may think that someone is lucky, or that they had it easy.  I think that’s rarely the case.  Perhaps we choose to believe those things because we don’t have the same faith, or work ethic, or courage, or fine-tuned vision for our own lives. 

I finished reading Dave Grohl’s book “The Storyteller” last night and I was spellbound.  I found myself laughing aloud shaking my head in disbelief at his stories, and reading excerpts from the book annoyingly to my husband because I wanted to share some of the magic with him.

I like autobiographies because I love reading the stories of people’s lives.  I’ve read many good ones, and this is one of my favorites.  I think it’s because Dave is relatable in many ways, but also so inspiring.  Dave speaks fondly of his childhood, his relationship with his mom, how he discovered his love of music, and his loyalty and devotion to wife, daughters, and friends.  And, he still lives his life with such gratitude and disbelief at times for his good fortune. 

I was inspired by his faith to leave home at such a young age, his strong work ethic to work on his craft and create great music, and his reverence and respect of his musical idols, many of which he met and collaborated with throughout his life. 

What I think I really love is that he’s lived a full life. Dave imagined at a young age himself living the life he lives and playing music that he loves, but he was also open to living an even bigger and more beautiful life. And, he got that wish.  Every idol he met, every collaboration he got to work on, every challenge or setback, he met with gratitude. He said “yes” to adventures and opportunities that scared him.  As a reward the Universe met his wish with something bigger, better, and beyond his wildest expectations.

As spectators or observers of others’ lives we only see the surface details.  We may think that someone is lucky, or that they had it easy.  I think that’s rarely the case.  Perhaps we choose to believe those things because we don’t have the same faith, or work ethic, or courage, or fine-tuned vision for our own lives. 

After I finished “The Storyteller” last evening, I couldn’t go to sleep. I pulled out my journal from 1994 when I graduated college and back-packed throughout Europe. I read my words and laughed and cried at my own adventures as a young adult.  I woke up ready to re-examine the dreams I had that are still unfulfilled and re-commit to them.  “This or something better.” Thank you, Dave.  

Focus on what you can control - your perspective and mindset matter!

Focus on what you can control!

There were circumstances that we could not control, and the story is incomplete without sharing how we approached what was within our control. And, that made all of the difference.

Perspective and mindset are so important. This weekend I was so grateful for my regular meditation, gratitude, and mindfulness practice. It helped me get through a crazy trip with unexpected challenges. 

My college friends and I flew to Florida for our annual trip.  Every October or November we travel somewhere warm for 3-4 days to connect, relax, re-set, and enjoy each other’s company.  Every year we’ve been blessed with beautiful weather, great accommodations, and what we wanted and expected - until now. 

This year, we’ve decided this trip was memorable because much of it was the opposite of what we expected. 

• My flight in on Thursday was rough and bumpy as we headed into a storm going into Tampa airport, then back out of the storm heading back north when we were told we couldn’t land.  My flight was then diverted to Orlando to wait until Tampa airport was re-opened after the hurricane warning was lifted.

• My friends from Chicago were diverted to Ft. Myers airport, further into the storm, and had to de-plane for several hours.  Needless to say when we arrived we were all hungry, exhausted, and disappointed at losing an entire day.  

• Friday we were excited to start our day. We started with a brisk walk on the beach eating sand that was flying into our faces the entire time.  We were looking forward to sitting by the pool, but the pool was closed due to 45 miles per/hour winds.  We walked from hotel to hotel trying to buy day passes for any pool that happened to be open with no luck.

• When our hotel pool was finally open, we found a 30 feet square of sunshine and moved 5 chairs to that area hoping to warm up.  The rains started in less than 2 hours and we were inside for the rest of the afternoon.

These were all circumstances that we could not control, and the story is incomplete without sharing what we focused on that was within our control.  And, that made all of the difference.

• Thursday night we went to our hotel restaurant and had a delicious meal, sampled great foods, kept the cocktails coming, and laughed for hours.  We toasted with some champagne to our 30+ year friendship, and kept the conversations going in our suite until we were ready for bed.

• Friday when the rain kept us inside, we huddled together and watched TV, ate snacks, and got ready for dinner.  We celebrated our friend Lisa’s 50th birthday by opening gifts in our room, gifting her with a tiara and sash to wear, and walking in the rain to dinner.  At dinner we shared food, talked about our bucket lists, next chapters, and where we wanted to vacation next year.  

• Saturday turned out to be a sunny day where we went for a long walk exploring the island, ate a leisurely breakfast, sat by the pool, enjoyed some beach time, and walked to a local restaurant to watch the OSU game.  That night we stayed up late and laughed about the inconveniences of the past few days.  

• I left last on Sunday, which is never as fun as being the first to arrive.  My direct flight turned into a travel day of 11 hours for me.  Instead of getting worked up, or complaining, I meditated, read, ate by myself, journaled, reflected on my trip, watched a TV show on my phone, and accepted my circumstances as they were.  

The most vivid memories are those that are sometimes challenging, not according to our plan, and that sometimes make us crazy.  Of all of our trips, this will be the most memorable, not because of where we ate, or places we visited, but because together we dealt with every challenge with laughter, optimism, and gratitude.