Skip to main content

Wellness at work

Because of COVID-19, the Oswego Health Foundation Business Relations Committee feels it is especially important to regularly practice self-care and take time to keep ourselves healthy.

Our committee will be continuing to share simple ways for you to boost your wellness while at work.

We hope these tips are beneficial and help to relieve some of the stress you may be experiencing during this ongoing difficult time.

Get the Most Out of Your Day at the Office

What would your life be like if you could make every day at work a great day?

If you've been feeling like a victim at your job, you may be able to change your approach to work. Even if your situation is difficult, you can make choices to create better days at work. Here are a few.

Start the day before

A great day at work really starts at the end of the day by clearing off your desk, figuring out what you need to do the next day, then prioritizing those things the best you can.

Focus on your work and set aside personal distractions

To help you set aside your personal distractions, write them on a piece of paper or in a journal. When you write out personal problems that are bothering you, it keeps them from swirling around in your head and distracting you from your work.

Give 100 percent

People who have great days at work are the ones who give 100 percent. Many people do just enough to get by or stay out of trouble. People who give their best tend to get caught up in their work and, therefore, enjoy more of what they're doing.

Get along

Make a sincere effort to get along with their coworkers, supervisors and clients or customers.
While you may not like all the people you work with, you can show everyone respect and consideration.

Make these choices and make it a great day!

Past tips

Tip 1

First things first: Stop for a moment and take a breath.

Keep things in perspective: When you're stressed by a particular event, it's easy to lose perspective, particularly of how good your life is overall. Pause for a minute, take a step back and look at it in the context of the big picture of your life.

Be thankful: Adopt an attitude of gratitude by directing your thoughts away from negative thought patterns that are common when you're stressed. Stop for a minute and make a list of all the things you're grateful for or take for granted. Look back at this list as a reminder.

Tip 2

A deep breathing exercise

This exercise can be done standing up or sitting in a chair that supports your back.

  • Make yourself as comfortable as you can. If you can, loosen any clothes that restrict your breathing.
  • Place your arms on the chair arms, if it has them.
  • If you're sitting or standing, place both feet flat on the ground. Whatever position you're in, place your feet roughly hip-width apart.
  • Let your breath flow as deep down into your belly as is comfortable, without forcing it.
  • Try breathing in through your nose and out through your mouth.
  • Breathe in gently and regularly. Some people find it helpful to count steadily from one to five. You may not be able to reach five at first.
  • Without pausing or holding your breath, let your breath flow out gently, counting from one to five again, if you find this helpful.
  • Keep doing this for three to five minutes.

Tip 3

Personalizing your workstation can make a big difference

Posting photos of loved ones, relaxing places, a vacation you've been on or destinations you want to go to also can provide a much-needed mental break from stressful situations.

It's easy to get lost in whatever is going on when you're at your desk. Looking at a pleasant picture temporarily takes you someplace else for a few moments.

Fragrant, fresh-cut flowers also can help you reduce stress, as can a memento from your childhood or gift from your child.

There are other benefits to having a personalized work space as well. Personal items can provide a great ice breaker in a potentially stressful meeting. Surrounding yourself with familiar items helps you enjoy your environment and boosts your happiness.

Tip 4

Standing or sitting for long periods of time can take a toll on your muscles. To prevent or reduce stiffness and pain, try these simple upper body office stretches throughout the day. Perform these stretches several times throughout the day to help keep your muscles from feeling sore and tight.

Shoulder stretch

Start by stretching the back of your shoulder:

  • Place one hand under your elbow.
  • Lift your elbow and stretch it across your chest. Don't rotate your body as you stretch.
  • Hold the stretch for 30 seconds. You'll feel tension in the back of your shoulder.
  • Relax and slowly return to the starting position.
  • Repeat the stretch with the other arm.

Upper arm stretch

To stretch the back of your upper arm and shoulder:

  • Lift one arm and bend it behind your head.
  • Place your other hand on the bent elbow to help stretch your upper arm and shoulder.
  • Hold the stretch for 30 seconds.
  • Relax and slowly return to the starting position.
  • Repeat the stretch with the other arm.

Chest stretch

To stretch the muscles of your chest:

  • Place your hands behind your head.
  • Squeeze your shoulder blades together, bringing your elbows back as far as possible.
  • Hold the stretch for 30 seconds.
  • Relax and slowly return to the starting position.

Tip 5

Managing your self-talk

We are all living in a near-constant state of stress with work, family life and COVID-19 on top of it all. The cost of this stress on your health and work can be extraordinary. Managing your self-talk can have a direct impact on your perspective. Let's try keeping it positive!

Instead of saying...

  • I can't do this
  • I have to do all this right now
  • I'm not good enough
  • It's not fair
  • Why me?
  • What if i make a mistake?
  • I have to do it right now

Try saying...

  • I can do this!
  • Relax
  • One thing at a time
  • I need to take a break
  • Breathe
  • It's going to be ok
  • This is just one more challenge
  • I can ask for help if I need to

Try this while you work for the next week and see how much better you feel!

Oswego Health Foundation Business Relations Committee Members

  • Laura Denny—NBT Bank
  • Lynne Eggert—Novelis
  • Brad Broadwell—Fulton Community Development Agency
  • Kevin Hill—JP Jewelers
  • Kelly Montagna—Oswego Health, Fulton Medical Center
  • Charlie Noel—AmeriCU
  • Katie Toomey—Centerstate CEO
  • Chena Tucker—SUNY Oswego, Office of Business and Community Relations
  • Kerrie Ann Webb—Oswego YMCA
  • Garrette Weiss—CitiBOCES
  • Rita Wicks—Oswego Health, Occupational Health

For other resources to keep your workforce healthy, safe and productive, view our occupational medicine services at Oswego Health.

Keeping Well

Sign up for our free Keeping Well e-newsletter.