Table of contents:

• Scientific evidence: How office environments affect our mental health
• Evidence-based recommendations for better mental health in the office: 7 tips
• Practical implementation in everyday office life: application tips for companies and individuals
• Following our 7 strategies: An expert view from Karin Pientka
• Conclusion: strength lies in tranquillity
  

In our hectic working world, we are constantly exposed to stimuli. Too many messages, too many distractions. We are literally bombarded, which significantly affects our mental health. According to a study by Techniker Krankenkasse, 43% of employees suffer from work-related stress, and mental illness is now the second most common cause of incapacity to work.

This is exactly where the pureSilent® concept from Satellite Office comes in – with the motto “Strength lies in tranquillity”. A well-thought-out room concept in the office can make a significant contribution to mental health and promote performance at the same time.

Scientific evidence: How office environments affect our mental health

Research clearly demonstrates the link between the office environment and mental well-being:

Evidence-based recommendations for better mental health in the office

1. acoustic optimization

Noise is one of the biggest stress factors in the office. The pureSilent® concept therefore relies on sophisticated acoustic solutions:

• Sound-absorbing materials: Acoustic ceilings and walls can reduce noise levels by up to 60%. Many of these solutions are now made from sustainable materials – for better room acoustics and a clear conscience.
• Room layout: Smaller office units with a maximum of six workstations instead of open-plan offices have been proven to reduce noise pollution and distractions.
• Retreat options: Dedicated quiet zones, such as our “Silent Cubes” or “Breakout Rooms”, enable concentrated work and short periods of relaxation.

2. biophilic design and natural elements

The connection to nature has demonstrably positive effects on our psyche:

• Plants At least one larger plant per 10m² of office space improves the air quality and reduces stress. The monocots (Spathiphyllum), dragon tree (Dracaena) and green lily (Chlorophytum) are particularly effective.
• Natural materials: Wood, stone and other natural materials create a pleasant atmosphere. Studies show that contact with wooden surfaces can lower blood pressure and reduce stress hormones.
• View of greenery: workplaces with a view of natural surroundings lead to 15% fewer headaches and 6% higher productivity.

3. optimal lighting

Light directly influences our biorhythm and therefore our mental well-being:

• Ideally, daylight workstations should be no further than 7 meters from the nearest window. Daylight promotes the production of serotonin, the “happiness hormone”.
• Circadian lighting: Modern lighting systems that mimic the natural course of the day can promote concentration in the morning and reduce stress in the afternoon.
• Individual control: personal lighting settings increase satisfaction by up to 24%.

4. digital relief

Digital stress is a growing problem that should be counteracted in a targeted manner:

• Deliberate offline times: Designated e-mail-free times (e.g. between 12-14 o’clock) can increase concentration by up to 45%.
• Notification management: Deactivating push notifications reduces interruptions by an average of 71% and improves attention span.
• Concentration-enhancing tools: Apps such as Forest or Focus@Will can increase productivity by up to 30% during concentration phases.

5. exercise and physical activity

Physical activity is an effective way to combat stress and mental strain:

• Exercise breaks: Short active breaks (5-10 minutes) every 90 minutes can reduce mental fatigue by up to 40%.
• Stand-sit dynamic: Regularly alternating between sitting and standing not only improves physical health, but also increases concentration by up to 12%. That’s why all our offices are equipped with adjustable desks.
• Active meetings: walking meetings promote creativity and reduce hierarchical thinking. The roof terraces in many of our satellite offices also offer a

6. mindfulness and relaxation techniques

Scientifically sound methods for stress reduction:

• Short mindfulness exercises: Just 3-5 minutes of daily mindfulness practice can reduce stress levels by up to 25%. The 4-7-8 breathing technique (inhale for 4 seconds, hold for 7 seconds, exhale for 8 seconds) has been proven to activate the parasympathetic nervous system.
• Micro-breaks: consciously pausing for 30-60 seconds between tasks reduces mental fatigue and improves concentration for the next task.
• Relaxation rooms: Dedicated areas for short periods of relaxation, such as our “breakout rooms”, can improve the quality of recovery during breaks by up to 30%.

7. work organization and time management

Structured work processes reduce mental stress:

• Pomodoro technique: 25 minutes of focused work followed by a 5-minute break can increase productivity by up to 25% and reduce procrastination.
• Time blocks: Reserved time for concentrated work without meetings or e-mail checks (at least 2 hours a day) demonstrably improves the quality of work results.
• Prioritization methods: The Eisenhower matrix for differentiating between important/urgent reduces stress by clearly focusing on the essentials.

Practical implementation in everyday office life for companies and individuals

Application tips for companies:

1. acoustic optimization: invest in sound-absorbing materials and create retreat areas for concentrated work, as implemented in the pureSilent® concept from Satellite Office.

2. biophilic design: integrate plants, natural materials and ensure sufficient daylight.

3. flexible working models: Allow flexitime and home office days to accommodate individual needs.

4. digital guidelines: Establish clear rules for e-mail times and availability outside working hours.

5. health offers: Offer low-threshold services such as mindfulness courses, exercise breaks or stress management workshops.

Application tips for individuals:

1. conscious breaks: plan regular short breaks and use them for exercise or short relaxation exercises.

2. digital boundaries: Define fixed times for email checks and deactivate push notifications.

3. personal workplace optimization: Ensure sufficient daylight, a plant at the workplace and ergonomic furnishings.

4. mindfulness practice: integrate short mindfulness exercises into your daily work routine, e.g. three conscious breaths before every meeting.

5. exercise routines: Build regular exercise into your daily routine, such as taking the stairs instead of the elevator or doing short stretches.

Following our 7 strategies: An expert view from Karin Pientka

What observations do you make particularly frequently in your work with companies with regard to mental health?

The topic of mental health is becoming increasingly important. Nevertheless, it is still a topic that is not easy to discuss, as very few people in business have psychological or even psychiatric expertise. Nevertheless, it is a fact that around one in four adults in Germany experiences a mental health crisis at some point in their lives, and this definitely affects everyday working life. Sometimes it seems easier to talk about mental well-being in a work context, because it is easier to categorize yourself here than in a binary category such as healthy or ill. Experts like to talk about the Mental Health Continuum (model by Corey L.M. Keyes), which doesn’t just mean black (sick) or white (healthy), but describes many shades of gray. This means that every person has more or less strong shades of gray in their mental state at any point in their life. Mental well-being is therefore part of our everyday (professional) lives and not just in the context of psychotherapy. It is a topic that concerns us all. This helps to remove taboos from the subject and, above all, to destigmatize it. We can then talk about ability to work, well-being, stress resilience, self-confidence, clarity, productivity, resilience, creativity, ability to concentrate and social well-being. Then the topic becomes more tangible and concerns us all.

In your opinion, what is an often underestimated lever for greater well-being in the office?

Corporate culture is a key lever. An open and trusting work culture in which people can show themselves as they are and in which constructive interaction is cultivated is worth its weight in gold. On this basis, conflicts can be tackled at an early stage and stress does not build up as much as in cultures of fear, where people think they have to sweep problems under the carpet. This causes a lot of stress that can lead to illness. Unfortunately, there are often many obstacles, structural and personal boundaries. And a culture doesn’t change from one day to the next. Strategic guidelines, various implementation measures and patience are required here.

What role do interior design, mindfulness and break culture play from your perspective?

A human-oriented interior design is worth its weight in gold. It also influences culture. In our overstimulated times, the tranquillity factor in particular is an enormous resource for the soul. A reflective working life is also healthier, simply because you don’t go through the same stress patterns over and over again, but take your life into your own hands. This also includes the ability to interrupt everyday stress in order to consciously take a break. A break allows us to reconnect with ourselves – a very important point, because under stress we disconnect from ourselves and our needs. This is not a problem in the short term. But as a permanent state, we do ourselves massive harm. We become remote-controlled beings without inner navigation. This not only endangers our mental health, but also our physical health.

What initial measures do you recommend to teams or managers when “mental health” is still in its infancy?

The most important thing is to engage with the topic with curiosity. I recommend that managers undergo appropriate further training. This could be lectures or seminars. However, there are now also very good books and podcasts. If you have developed a good relationship with the topic yourself, you can feel confident enough to encourage discussion on the subject in meetings. If the atmosphere is already trusting, you can get into interesting conversations in which you can inspire each other. Of course, the focus here should be on strengthening mental well-being, i.e. taking a preventative approach. I also recommend that anyone who has a stressful job should learn at least one relaxation technique and, above all, practise it. Everyone should look for their favorite technique. There are many options: MBSR, autogenic training, gardening, meditation in various forms, endurance sports, yoga… – It should simply suit the individual. So: be curious and find the right one for you!

Conclusion: strength lies in tranquillity

The scientific evidence is clear: the design of the office and our work routines have a significant impact on our mental health. With targeted measures, companies and individuals can significantly increase well-being and productivity.

The pureSilent® concept from Satellite Office shows how a well thought-out office concept can appeal to all the senses and use peace and quiet as a source of strength. In a world that is becoming ever faster, louder and more complex, true power actually lies in silence – in the ability to pause, reflect and act consciously.

By combining an optimized working environment, conscious work routines and individual stress management strategies, everyone can contribute to their mental health in the office – for greater well-being and sustainable performance.