As the grass begins to green and spring flowers and trees start to bloom, you may be feeling in need of a re-charge.

Taking allotted vacation time is important for mind, body and spirit. However, if you’re office-bound, with no beach in Cabo or even a “staycation” in sight, try putting these Pick-Me-Ups to work to help refresh and add some proverbial sunshine to your working life.

Start the day with gratitude

Before getting out of bed in the morning, think of things for which you’re grateful. Heading into work with an attitude of gratitude can help set the tone for the rest of your day.

Accentuate the positive

Author Elizabeth Gilbert suggests we choose our thoughts for the day “the same way we choose our clothes”. Thoughts and the emotions they trigger release powerful chemicals that can affect our mental, physical and spiritual well-being. Consciously choosing the good ones, and working in a few good laughs along the way, can influence how we view ourselves and the world, as well as how others view us.

Food and mood

Foods that boost our serotonin and dopamine levels, the neurotransmitters in our brains, as well as those that are high in fiber, can help maintain an upbeat mood, according to an article on livestrong.com. Consider snacks such as fresh pineapple or coconut, dark chocolate (70% cocoa or more), banana or apple with peanut butter, or sunflower and pumpkin seeds, to keep you feeling positively focused and energized.

Take a breather

According to IU alumna, author and mindfulness coach, Diane Sieg, focusing on your breathing, even if just for two minutes, can make a big difference when it comes to getting through the day. Sieg suggests inhaling for four counts then exhaling for another four. A few deep inhales and exhales can help you focus, stimulate your mind, and ease your tension on the spot.

Stretch

You may have heard that sitting is considered “the new smoking.” Studies have found that getting up to stretch at least once an hour can help you recharge and refocus, and can help prevent diabetes and heart disease as well. Whether it’s a restroom break, walking to someone’s office for a face-to-face conversation or simply standing up and doing stretches in place in your office or cubicle – you’re doing your mind, body and spirit a favor by moving regularly.

Let it go

Releasing pent up feelings of anger or resentment rather than ruminating or carrying a grudge can lift a huge weight off your shoulders and brighten your mood – which in turn can be good for your heart, according to Johns Hopkins Medicine. Anger has long been associated with elevated blood pressure, especially if the feeling is frequent and enduring. Forgiveness and letting go of anger makes room for more positive, joyous moods and better all-around health.

I hope you’ll keep in mind that the best work ‘reboot’ is an actual vacation – even if it’s staying home and reading some good books in the comfort of your own living room. A 2014 survey commissioned by the U.S. Travel Association found that forty percent of Americans are leaving paid vacation on the table – translating to 430 million days of unused vacation time a year, and a large percentage of American workers who are feeling more overwhelmed than ever.

I encourage you to use the tips above to refresh and reboot during your workday – as well as take any ‘Paid Time Off you’re due! Consider Career Management Coaching with the IUAA Career & Professional Development team to help you navigate your life and career so you can stay energized.