This informal CPD article,' Permission to Pause: Embracing Self-Compassion in the Middle of the Workday’, was provided by iGROW CorpHealth, partnering with Corporates to drive Employee Engagement through Holistic Health Solutions.
In today's fast-paced work environments, taking a moment to pause might seem counterintuitive. However, integrating self-compassion into our daily routines is essential for maintaining mental well-being and sustaining productivity. This article explores the significance of granting ourselves permission to pause, highlighting practical strategies to incorporate self-compassion into the workday.
Understanding the Need to Pause
Continuous work without breaks leads to decreased productivity, emotional exhaustion, and burnout. According to recent research (1), even short mental breaks can improve concentration and help employees manage stress more effectively.
Beyond productivity, pausing supports emotional regulation. A recent study confirmed that self-compassion practices are associated with better mental health, reduced anxiety, and greater resilience under pressure - making breaks a critical foundation for well-being (2).
Practical Strategies for Midday Self-Compassion
Think of these strategies as your go-to mental health tools - small habits you can build into your workday to care for your mind while staying productive.
Schedule Short, Regular Breaks
You don’t need a long break to reset. Follow the 52/17 rule (3) - 52 minutes of focused work followed by a 17-minute pause - to sustain attention and energy throughout the day.
Practice Mindful Breathing
Breathing exercises like box breathing or 4-7-8 breathing (4) help activate your body’s relaxation response. These techniques are simple, quick, and effective during high-stress moments.
Incorporate Physical Movement
Light stretching, standing up, or walking around the office can release built-up tension and improve mood. Research shows that movement breaks support both physical and mental performance (5).
Fostering a Culture That Values the Pause
Creating a culture of self-compassion starts with leaders. When managers take breaks, acknowledge emotional fatigue, and set realistic expectations, they model that well-being matters.
According to research (1), employees feel safer - and more productive - when breaks are encouraged, not judged. Organizations can support this by:
- Allowing meeting-free hours
- Normalizing quiet or recovery time
- Embedding self-care topics into team check-ins or EAP programs
Final Thoughts
Embracing self-compassion through daily pauses is not a luxury - it’s a strategy for long-term effectiveness and emotional sustainability. When we allow ourselves space to breathe, reflect, and reset, we don’t lose momentum - we gain clarity and capacity and ultimately improve our productivity.
It may be time to take that moment right now. Step away from your screen, inhale deeply, and exhale slowly. Ask yourself - What’s one thing I can give myself today without guilt? A walk, a break, a kind reminder? Permission granted.
We hope this article was helpful. For more information from iGROW CorpHealth, please visit their CPD Member Directory page. Alternatively, you can go to the CPD Industry Hubs for more articles, courses and events relevant to your Continuing Professional Development requirements.
REFERENCES
- https://hbr.org/2023/05/how-to-take-better-breaks-at-work-according-to-research
- https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2021.648087/full
- https://desktime.com/blog/52-17-updated?utm_source=chatgpt.com
- https://www.workplaceoptions.com/blog/self-compassion-and-mental-health/
- https://workplace.msu.edu/breaks-during-the-workday/
