Work can be many things at once. It can be a source of purpose, connection and creativity, but it can also bring deadlines, long hours and the occasional meeting that could have been an email. Looking after ourselves in this environment requires more than simply getting through the day.
A holistic approach to wellbeing recognises that mental health, nutrition, movement, rest and our surroundings are closely connected. Supporting one area often makes another feel more manageable. A nourishing lunch may steady your energy. A short walk may clear a crowded mind. A kinder conversation with a colleague may make a difficult afternoon feel less heavy.
Being a holistic worker does not mean following a perfect routine or turning your working day into a wellness retreat. It means noticing what your mind and body need, then making small, realistic choices that support both.
What does it mean to be a holistic worker?
A holistic worker considers the whole person rather than treating wellbeing as a separate task. Mental health, physical health, nutrition, relationships, sleep and the working environment all have a role to play.
This way of thinking can be useful whether you work in an office, from home, on a hospital ward, in a shop or across several locations. It is not about being productive every minute. In fact, a healthier approach often involves accepting that energy naturally rises and falls throughout the day.
Perhaps you are more focused in the morning and need quieter work after lunch. Maybe you notice that skipped meals make you irritable, or that several hours without moving leaves your shoulders tight and your thoughts restless. These observations are not signs of failure. They are useful information.
Small adjustments, repeated regularly, can be more powerful than a complete lifestyle overhaul. You do not need a new notebook, a colour-coded calendar and an inspirational water bottle to begin. Although, of course, the water bottle is welcome.
Supporting mental health during the working day
Mental wellbeing at work is influenced by workload, autonomy, communication and the feeling that we are able to be ourselves. Some pressures cannot be solved by personal habits alone. A consistently unreasonable workload, poor management or an unsafe workplace needs organisational attention.
Even so, there are gentle ways to create moments of steadiness within the day.
- Start with a realistic plan. Choose one or two important tasks rather than filling every minute with commitments. A long list can make the brain feel busy before the day has properly begun.
- Use transition moments. Before opening your inbox or moving between meetings, pause for a few slow breaths. This tiny space can help you respond rather than react.
- Notice your internal weather. Ask yourself, “What am I feeling, and what might I need?” You may need clarity, a break, support or simply a glass of water.
- Protect small boundaries. If possible, keep some time free from notifications. Constant availability can make rest feel impossible, even when you are away from your desk.
- Speak to someone early. Sharing that you are struggling does not make you less capable. A trusted colleague, manager, occupational health professional or healthcare provider may help you find practical support.
It can also help to separate urgency from importance. Not every message needs an immediate response, even if it arrives with an exclamation mark. When everything is labelled urgent, the nervous system rarely gets a chance to settle.
If work-related stress is affecting your sleep, mood, relationships or ability to function, consider seeking professional support. Your GP, a qualified mental health professional or an employee assistance programme may be able to help. If you feel in immediate danger or unable to keep yourself safe, contact emergency services or a crisis service in your area.
Food that supports steady energy
Nutrition at work is often shaped by time, cost and convenience. A busy morning may lead to coffee instead of breakfast. A packed afternoon may mean eating lunch at your keyboard, one-handed, while searching for a document. These patterns are understandable, but they can leave energy and concentration feeling uneven.
Rather than aiming for a flawless diet, try to build meals and snacks that provide a combination of carbohydrates, protein, healthy fats and fibre. This can support more sustained energy and help you feel satisfied for longer.
Simple options might include:
- Greek yoghurt with fruit, oats and seeds
- Wholegrain toast with eggs, avocado or nut butter
- A bean, chicken or tofu salad with colourful vegetables
- Soup with wholegrain bread and a source of protein
- Hummus with sliced vegetables and crackers
- Fruit alongside a handful of nuts or a cheese snack
There is no need to turn lunch into a complicated project. A few dependable ingredients can make weekday eating easier. Keeping frozen vegetables, tinned beans, wholegrain wraps or pre-cooked grains available at home may reduce the temptation to rely on whatever is quickest when you are tired.
Eating away from your screen, even for ten minutes, can make a difference. You may notice hunger and fullness more easily, and the pause gives your mind a change of scene. If colleagues are eating together, joining them can also provide a valuable moment of connection.
Try not to judge your food choices harshly. Wellbeing is not built from one perfect lunch. It is shaped by patterns over time, and enjoyment belongs in a nourishing approach too. A biscuit with a cup of tea is not a moral event.
Hydration, caffeine and the afternoon dip
Even mild dehydration can contribute to tiredness, headaches and difficulty concentrating. Keep water within reach and take regular sips rather than waiting until you feel very thirsty. If plain water feels unappealing, sparkling water, herbal tea or water with fruit may make it easier to drink.
Caffeine can be part of a balanced routine, but its effects vary from person to person. Coffee, tea and energy drinks may provide a temporary lift, while too much can increase anxiety, disturb sleep or create a cycle of afternoon fatigue. Notice how your body responds rather than following someone else’s ideal amount.
If you regularly feel sleepy after lunch, look at the whole picture. Did you sleep well? Have you eaten enough? Have you been sitting still for hours? A short walk, a glass of water and a balanced meal may help more than another strong coffee.
Movement that fits around real work
Exercise does not have to mean an intense workout before sunrise. Movement can be woven into ordinary working moments, and this is often more sustainable for people with busy schedules or health conditions.
- Walk while listening to a phone call, when appropriate.
- Take the stairs for one or two floors.
- Stand up and stretch between meetings.
- Place the printer or water bottle a little further away.
- Try a short lunchtime walk, even if it lasts only five minutes.
- Use gentle shoulder, neck and wrist movements after periods of screen work.
For home workers, the journey between the kitchen and the desk is rarely enough to break up the day. A short walk before starting work can create a clear transition, while an evening walk may help signal that the working day has ended.
Movement can support mood as well as physical health. It offers a change of sensory input, encourages circulation and may help release some of the tension that gathers during concentration. The most helpful form is usually the one you can repeat without dread.
If you have a health condition, pain or concerns about starting exercise, seek advice from an appropriate healthcare professional. Gentle is still valuable, and there is no prize for making movement harder than it needs to be.
Creating a calmer digital environment
Our digital surroundings are part of our working environment. Notifications, open tabs and back-to-back video calls can leave the mind feeling as though it is constantly being pulled in different directions.
Consider creating a few simple digital boundaries:
- Turn off non-essential notifications during focused work.
- Close tabs that are not needed for the task in front of you.
- Schedule regular screen-free pauses.
- Use headphones or status settings to signal when you should not be interrupted.
- Keep work messages out of your personal evening routine where possible.
Video calls can be particularly tiring because they demand sustained visual attention. If you are able to, look away from the screen occasionally, avoid arranging meetings during every available gap and ask whether a call could be replaced with a clear written update.
Digital wellbeing is not about rejecting technology. It is about using it deliberately, rather than allowing every alert to dictate your attention.
The importance of connection and psychological safety
People tend to feel better at work when they feel respected, included and able to ask for help. A friendly greeting, a proper check-in or a shared lunch may seem small, but these moments can reduce isolation and strengthen trust.
If you manage others, ask questions that invite an honest answer. “How are you?” is kind, but “How is your workload feeling this week?” may open a more useful conversation. Listen without immediately trying to fix everything. Sometimes a person needs understanding before they are ready to discuss solutions.
Colleagues can support one another by respecting different needs. Some people may find open-plan spaces overwhelming. Others may need flexibility for caring responsibilities, medical appointments or fluctuating mental health. Inclusion often begins with curiosity rather than assumptions.
Of course, personal support should not replace proper workplace policies. Employers have a responsibility to provide safe conditions, fair expectations and appropriate access to support. Wellbeing is a shared responsibility, not something each employee must quietly manage alone.
Rest, recovery and the end of the working day
Rest is not the opposite of achievement. It is part of how we recover attention, regulate emotions and maintain health. Without enough recovery, even enjoyable work can begin to feel overwhelming.
Create a closing ritual if your working day tends to blur into the evening. Write down unfinished tasks, identify the first step for tomorrow and then shut your laptop. For home workers, putting equipment away or changing clothes can help create a physical boundary between professional and personal time.
You might also ask yourself three gentle questions:
- What went well today, even in a small way?
- What felt difficult or draining?
- What would support me this evening?
The answer may be a nourishing meal, a quiet room, a conversation, a bath, an early night or absolutely nothing more demanding than watching something familiar. Recovery does not need to be impressive to be effective.
Making wellbeing practical and personal
A holistic approach works best when it fits your actual life. Begin by choosing one area that feels most available. You might prepare tomorrow’s lunch, take a short walk after work or speak to your manager about an unrealistic deadline.
Try a small experiment for one week and notice what changes. Do you have steadier energy? Are you less tense? Does your concentration improve when you take a proper break? Keep what helps and adjust what does not.
There will be days when the plan goes out of the window. You may eat lunch late, miss your walk and answer emails in your pyjamas. That is part of being human, not evidence that your wellbeing routine has failed.
The aim is not to become a perfectly balanced worker. It is to build a kinder relationship with your mind and body while recognising the realities of work. Through small choices, supportive relationships and workplaces that take health seriously, it becomes easier to bring your whole self to the day—and to leave with enough of yourself still available for the life beyond work.