Here's how you can destress during your mid-career workday.

I've witnessed the transformative power of deep breathing for busy professionals. One client, a mid-career lawyer, was skeptical about the impact of breathing on her intense stress levels. However, after guiding her through a simple 4-7-8 breathing technique - inhaling for 4 seconds, holding for 7, and exhaling for 8 - she was amazed at how quickly it calmed her mind and body before high-stakes meetings. She now uses this technique regularly, even setting a reminder every few hours to pause and breathe deeply. Remember, you always have your breath as a powerful tool to reset your nervous system and find calm amidst the chaos.

What I find helpful are short breaks, get some fresh air and either do a short 3 minute meditation, or a 5-senses exercise where you actively observe 5 objects, 5 sounds, 5 sensations, if possible 5 smells and 5 tastes. An alternative is to use your lunch break to do a walking meditation. All tools allow to breath, get fresh air, focus your mind back to yourself and the current moment. These small exercises have an astonishing effect, after some time, while they can be easily integrated into daily routines such as the daily way to work.

I can't emphasize enough the importance of social connections for managing stress in the workplace. One of my clients, a senior marketing manager, was initially hesitant to "waste time" chatting with colleagues. However, when she started taking 10-15 minutes each day to genuinely connect with team members - whether discussing weekend plans or sharing a funny story - she noticed a significant shift. Not only did her stress levels decrease, but her team's morale and collaboration also improved. The key is authenticity - focus on building real relationships, not just surface-level small talk. Schedule coffee breaks or walking meetings to combine social connection with a change of scene.

Reflection is crucial to the learning process; without it, lessons are rarely retained. Growth and improvement come from evaluating what works and what doesn’t. Each night after reading, I reflect on my day, considering the events and interactions. I ask myself, “If I could relive today, what three things would I change to make it better?” This often leads to deeper questions: ? Did I live up to my core values and personal mission? ? Was I someone others could respect? ? Did I respect my body as I should? ? Did I make a positive impact on the world? ? Did I perform at my best? This practice helps me grow and improve continuously.