Recharge Your Mind: 6 Mindful Practices That Support Mental Health in the Workplace

May marks Mental Health Awareness Month, a national movement to raise awareness around mental well-being and reduce the stigma often associated with mental health challenges. In today’s fast-paced work culture, where employees are expected to be constantly connected, productive, and resilient, it’s more important than ever to make mental health a priority for both individuals and organizations.

At edOpp Solutions, we believe that learning isn’t just about gaining knowledge—it’s about building the personal and professional capacity to thrive. That includes supporting mental well-being as a foundation for sustainable performance. This month, we’re highlighting six simple, accessible mindful practices you can use to recharge your mind and create a healthier workplace.

Why Mental Wellness Belongs at Work

The workplace is where most adults spend a large portion of their waking hours, yet it’s also one of the top sources of chronic stress. According to the American Institute of Stress, 83% of U.S. workers suffer from work-related stress, with burnout, anxiety, and emotional fatigue among the most reported symptoms.

When mental well-being is neglected, the impact goes beyond the individual and affects team morale, engagement, decision-making, and overall performance. Conversely, when organizations integrate mental wellness strategies into their culture, they experience:

• Reduced absenteeism and turnover

• Stronger collaboration and morale

• Increased focus and productivity

• Greater resilience during times of change

Research supports this shift. A 2023 study published in Occupational Health Science found that mindfulness-based programs significantly improve workplace outcomes, including stress management, emotional regulation, and job satisfaction1. The APA reports that employees who feel supported by their employer in maintaining mental wellness are more likely to stay, contribute, and thrive2.

So, how can we begin to support mental health at work in meaningful, everyday ways?

6 Mindful Practices to Recharge at Work

You don’t need a retreat or a full hour of meditation to care for your mind. Below are six easy-to-implement practices that can make a real difference in your daily focus, emotional clarity, and overall sense of well-being.

1. Deep Breathing:

Take a few minutes to slow down and focus on your breath. Inhale deeply through your nose, hold briefly, then exhale through your mouth. This activates the parasympathetic nervous system, calming the body and mind. Try it before meetings or during high-stress moments to reset and refocus.

2. Nature Walk:

Step outside—even briefly—and fully engage your senses. Listen to the sounds, feel the air on your skin, and notice the details in your environment. Nature-based mindfulness reduces stress, improves mood, and supports cognitive function, according to the Journal of Environmental Psychology3.

3. Gratitude Journaling:

Write down three things you’re grateful for at the start or end of your day. Practicing gratitude has been shown to reduce depressive symptoms, improve sleep, and foster a more optimistic outlook—benefits that carry over into how we collaborate and lead.

4. Body Scan Meditation:

Take a moment to mentally scan your body from head to toe. As you tune in, notice where you’re holding tension and gently release it. This practice strengthens the mind-body connection and helps reduce physical symptoms of stress such as headaches or muscle tightness.

5. Creative Expression:

Engage in a creative outlet—whether it’s sketching, journaling, dancing, or playing music. Creative expression isn’t just fun; it’s a proven way to process emotions, enhance problem-solving, and stimulate the brain’s reward centers. Even 10 minutes a day can boost mood and focus.

6. Digital Break:

Unplug from screens and devices for 10–15 minutes. Step away from notifications, emails, and back-to-back video calls. Use that time to breathe, stretch, reflect, or simply be still. Regular screen breaks improve memory retention and reduce mental fatigue.

What This Looks Like at Work

When we help teams apply mindfulness in their day-to-day work, we see the benefits ripple out quickly. For example, our Recharge Your Batteries workshop is designed specifically for organizations that want to support their employees’ well-being without sacrificing performance. Participants learn to recognize the signs of stress and burnout, practice techniques for mental reset, and build sustainable strategies to care for themselves while staying focused and energized.

These practices are more than personal wellness tools—they’re leadership strategies. A mentally healthy workforce is a high-performing one. When organizations make space for presence, boundaries, and emotional regulation, they foster environments where people feel safe, valued, and empowered to do their best work.

Mental health should be given the importance it deserves in the workplace. It’s a foundational element of how teams collaborate, solve problems, and lead through change. And it starts with intention.

References:

1. Bartlett, L., Lovell, G., Otahal, P., & Sanderson, K. (2023). A systematic review and meta-analysis of workplace mindfulness training programs. Occupational Health Science.

2. American Psychological Association (APA). (2023). Work and Well-being Survey. https://www.apa.org/news/press/releases/stress/2023/work-well-being

3. Capaldi, C. A., Dopko, R. L., & Zelenski, J. M. (2014). The relationship between nature connectedness and happiness: A meta-analysis. Journal of Environmental Psychology.