Mental Health at Work for Hybrid Working
Mental Health at Work for Hybrid Working It’s clear from over the last few years that hybrid working benefits many people. Some find it improves their work-life balance, health, or gives them more time to do other things such as spend more time with family or take up a sport or new hobby. With their commute to work being less frequent, some feel they are more satisfied with their job, which encourages people to stay at a company for longer. Some might find working remotely to be perfect for them, and they can easily connect with people online through a screen and don’t feel the need to go into an office 5 days a week if their work can easily be done from anywhere. However, others might prefer the hybrid setting so they can at least see their coworkers and managers on a regular basis if they like to have face-to-face interaction. If you’re struggling with your mental health and feel working fully remote or working in an office 5 days a week impacts this, here are a few things you can do to get the most out of a hybrid work setting: Build connections It’s important to connect with other members of the team, so you could try having a quick catch-up meeting, do meetings like workshops in-person, or do some team building activities. This can look different for everyone, and some may prefer to connect online rather than in-person. Others might prefer group meetings in the office. Try out different approaches and see which one fits. Make sure there are boundaries in place Ask your boss what a hybrid setting might look like at the company, and plan your days accordingly. Managers should let their staff know their expectations on how many days per week they should come into the office, and offer flexibility wherever possible. This can help to create a good routine and allows people to plan their work. Another tip is to do some ‘deep work’, where you block out some time in your calendar and concentrate on a task for a chunk of time. It lets others know not to disturb you by randomly calling or messaging on Teams. Deep work allows you to do more difficult tasks and create higher quality work more quickly. This might look different in an office though, or might not be possible at all if you are in an open-plan office. Speak with your manager about ways to help you concentrate and work more effectively. Having a manager aware of remote working A manager can check in with their staff to see how they’re doing even when working from home – just sending an email or shooting a Teams message might help. Calling randomly out of the blue or even micromanaging people isn’t the approach people want from their managers, so a good balance is key. Managers might also be able to do some extra training on mental health and well-being. A manager should also be aware of potential signs of declining mental health in the workplace. By taking the time to check in with colleagues, it creates a more personal experience and shows you care about the person, not just how much work they’re getting done. Listen to your body Staring at a computer screen all day can strain your eyes, be draining on your mental health, and impact your physical health, whether it be in the office or working at home. Make sure you’re getting enough sleep, drinking plenty, eating well, and doing exercise. Listen to your body and know when it’s time to take a break. Or, try something like the Pomodoro Technique, which utilizes fixed time intervals for focused work, usually for about 25 minutes, followed by short breaks. Ask for help If you’re struggling with burnout or certain things related to your job, talk to your manager or an understanding colleague. Some companies offer a company doctor who might be able to help. If you’re unable to resolve the matter with them, speak to HR or someone else you know can support you. Your wellbeing in the workplace is very important. Health is wealth, and if you don’t have your health, you will be unable to do your job properly and may likely struggle. Talking to someone can alleviate stress and put things into perspective. If you’re struggling to work from home, ask your manager if you can do more days in the office. Equally, if you’re suffering from being in an office all the time, perhaps a hybrid or even fully remote job is better for you. Finding out what works best for you is only going to improve your mental health and well-being, and if you’re lucky enough to have a flexible employer, they will work with you to ensure this. Editor: Alice Scott Connect with Alice: Blog Globe-americas Linkedin Facebook Bio: Alice joined Oswestry Job Vacancies as a content writer in 2024. She has a Masters degree in Sustainable Mountain Development and a Bachelors in Hospitality & Tourism Management. With international experience having lived and worked in Germany, Austria, and the Netherlands, she speaks German as a second language and has worked in marketing in the areas of mountain research and development, tourism, supply chain management, and in ski resorts in the Alps. In 2022, she created Alpine Society, a mountain tourism network for mountain enthusiasts wanting to work and study in mountain tourism. Her career interests include anything to do with creative writing, content creation and social media management, and her personal hobbies include hiking, figure skating, and nature photography. Bio: Alice joined Oswestry Job Vacancies as a content writer in 2024. She has a Masters degree in Sustainable Mountain Development and a Bachelors in Hospitality & Tourism Management. With international experience having lived and worked in Germany, Austria, and the Netherlands, she speaks German as a second language and has worked in marketing in the areas of mountain research and development, tourism, supply chain management, and in
Recognising and Addressing Burnout
Recognising and Addressing Burnout: Signs, Symptoms, and Solutions In today’s fast-paced and demanding work environments, burnout has become an all too common phenomenon. Characterised by physical, emotional, and mental exhaustion, burnout can significantly impact an individual’s overall wellbeing and performance in the workplace. In this article, we’ll delve into the signs and symptoms of burnout, explore its underlying causes, and discuss actionable solutions for addressing and preventing burnout. Understanding Burnout Burnout is more than just feeling tired or stressed; it’s a state of chronic workplace stress that has not been successfully managed. It often stems from prolonged periods of excessive workloads, unrealistic expectations, lack of control over one’s work, and a lack of support from colleagues or management. Over time, these factors can lead to feelings of disillusionment, detachment, and reduced effectiveness in one’s job role. Signs and Symptoms of Burnout 1. Physical Symptoms: Persistent fatigue and low energy levels Headaches or muscle tension Changes in appetite or sleep patterns Frequent illnesses or weakened immune system 2. Emotional Symptoms: Feelings of cynicism or detachment from work Irritability, mood swings, or outbursts of anger Loss of motivation or interest in work-related tasks Decreased satisfaction and sense of accomplishment 3. Cognitive Symptoms: Difficulty concentrating or making decisions Memory problems and forgetfulness Reduced creativity and problem-solving abilities Negative self-talk and self-doubt Addressing Burnout: Solutions and Strategies 1. Prioritise Self-Care: Make time for activities that promote relaxation and rejuvenation, such as exercise, hobbies, and spending time with loved ones. Practice mindfulness and stress-reduction techniques, such as meditation or deep breathing exercises, to manage stress levels effectively. 2. Set Boundaries: Establish clear boundaries between work and personal life to prevent work-related stress from encroaching into your personal time. Learn to say no to additional tasks or commitments when feeling overwhelmed, and communicate your limits to colleagues or supervisors. 3. Seek Support: Reach out to trusted colleagues, friends, or family members for emotional support and encouragement. If available, utilise employee assistance programmes or counselling services provided by your employer to seek professional help and guidance. 4. Take Regular Breaks: Incorporate regular breaks into your workday to rest and recharge, even if it’s just a short walk or a few moments of quiet reflection. Use your break times to engage in activities that promote physical and mental wellbeing, such as stretching, listening to music, or enjoying a nutritious snack. 5. Communicate with Management: Openly communicate with your supervisor or HR department about your workload, concerns, and any factors contributing to your burnout. Advocate for necessary changes in workload distribution, deadlines, or resources to create a more manageable and supportive work environment. 6. Reassess Priorities and Goals: Reflect on your values, goals, and aspirations to ensure alignment with your current job role and organisational culture. Consider whether adjustments to your career path or responsibilities are necessary to regain a sense of purpose and fulfillment in your work. Conclusion Recognising and addressing burnout is essential for maintaining overall wellbeing and productivity in the workplace. By paying attention to the signs and symptoms of burnout, prioritising self-care, seeking support when needed, and implementing healthy coping strategies, individuals can effectively prevent and mitigate the negative effects of burnout. Remember, your health and happiness are paramount, and it’s okay to seek help and make changes to protect your wellbeing. Recent Posts 25Mar Workplace Wellbeing Nutrition Tips for Office Workers: Eating Well at Work – Copy Recognising and Addressing Burnout: Signs, Symptoms, and Solutions In today’s… READ MORE 25Mar Workplace Wellbeing Nutrition Tips for Office Workers: Eating Well at Work Nutrition Tips for Office Workers: Eating Well at Work Maintaining… READ MORE 25Mar Workplace Wellbeing The Impact of Sleep on Work Performance and How to Improve It The Impact of Sleep on Work Performance and How to… READ MORE
Nutrition Tips for Office Workers: Eating Well at Work
Nutrition Tips for Office Workers: Eating Well at Work Maintaining a balanced diet is essential for overall health and wellbeing, yet it can be challenging amidst the demands and temptations of office life. From rushed mornings to tempting vending machines, office workers often face hurdles when it comes to making nutritious food choices. However, with a bit of planning and mindful eating, it’s entirely possible to nourish your body and fuel your workday effectively. In this article, we’ll explore some practical nutrition tips tailored specifically for office workers to help you eat well and stay healthy at work. 1. Start with a Nutritious Breakfast They say breakfast is the most important meal of the day, and for a good reason. A nutritious breakfast provides the energy and nutrients needed to kick-start your day and fuel your brain for optimal performance. Aim for a balanced meal that includes whole grains, lean protein, and healthy fats. Overnight oats, wholegrain toast with avocado or nut butter, or Greek yogurt with fruit are all excellent options to consider. 2. Plan and Pack Your Meals One of the most effective ways to eat well at work is to plan and prepare your meals in advance. Spend some time at the beginning of the week to plan out your meals and snacks, then batch cook and portion them into containers for easy grab-and-go convenience. Packing your lunch and snacks not only saves money but also allows you to control the ingredients and make healthier choices. 3. Choose Nutrient-Dense Snacks When mid-morning or afternoon hunger strikes, it’s tempting to reach for sugary snacks or vending machine treats. However, these options often provide only a temporary energy boost and can leave you feeling sluggish later on. Instead, opt for nutrient-dense snacks that provide sustained energy and keep you feeling satisfied. Fresh fruit, mixed nuts, yogurt, hummus with veggie sticks, or wholegrain crackers with cheese are all excellent choices. 4. Stay Hydrated Dehydration can lead to fatigue, decreased concentration, and reduced productivity – all of which can impact your performance at work. Make it a habit to keep a water bottle on your desk and sip on it throughout the day to stay hydrated. Herbal teas and infused water are also great alternatives if you’re looking for a little extra flavour. 5. Mindful Eating In the midst of a busy workday, it’s easy to fall into the trap of mindless eating – munching on snacks while working or eating lunch at your desk without paying attention to what or how much you’re consuming. Practising mindful eating involves slowing down, savouring each bite, and being more attuned to your body’s hunger and fullness cues. Taking regular breaks to enjoy your meals away from your desk can also help you feel more satisfied and prevent overeating. 6. Make Healthier Office Choices While it’s not always possible to avoid office treats and communal snacks altogether, you can make healthier choices when faced with temptation. Opt for fresh fruit, nuts, or veggie sticks instead of biscuits or crisps, and choose wholegrain options whenever possible. Bringing in healthy snacks to share with colleagues can also encourage healthier eating habits among your team. 7. Don’t Forget About Balance While it’s important to prioritise nutritious food choices, it’s also essential to allow yourself the flexibility to enjoy treats in moderation. Depriving yourself of your favourite foods entirely can lead to feelings of restriction and resentment. Instead, aim for balance by following the 80/20 rule – where 80% of your diet consists of nutritious, whole foods, and 20% can be reserved for indulgences. Conclusion Eating well at work is not just about nourishing your body; it’s also about fuelling your productivity and supporting your overall health and wellbeing. By incorporating these nutrition tips into your daily routine, you can make healthier choices, stay energised throughout the day, and perform at your best in the office. Remember, small changes can lead to significant improvements in your health and happiness, both at work and beyond. Recent Posts 25Mar Workplace Wellbeing The Impact of Sleep on Work Performance and How to Improve It – Copy Nutrition Tips for Office Workers: Eating Well at Work Maintaining… READ MORE 25Mar Workplace Wellbeing The Impact of Sleep on Work Performance and How to Improve It The Impact of Sleep on Work Performance and How to… READ MORE 25Mar Workplace Wellbeing Understanding and Preventing RSI Understanding and Preventing RSI: Tips for Office Workers In today’s… READ MORE
The Impact of Sleep on Work Performance and How to Improve It
The Impact of Sleep on Work Performance and How to Improve It In the hustle and bustle of modern life, sleep often takes a back seat to the demands of work, family, and social commitments. However, the quality and quantity of sleep we get can have a profound impact on our overall health and, crucially, our performance in the workplace. In this article, we’ll explore the importance of sleep for work performance and offer practical tips on how to improve it. The Importance of Sleep for Work Performance Sleep is essential for cognitive function, memory consolidation, decision-making, and emotional regulation – all of which are vital for optimal performance in the workplace. Research consistently shows that sleep deprivation can impair attention, concentration, creativity, and problem-solving skills, leading to decreased productivity and increased likelihood of errors and accidents. How Sleep Deprivation Affects Work Performance 1. Reduced Cognitive Function: Lack of sleep impairs cognitive abilities such as memory, attention, and decision-making, making it challenging to focus and perform complex tasks effectively. 2. Decreased Productivity: Sleep-deprived individuals are less productive and efficient in completing tasks, leading to delays and missed deadlines. 3. Impaired Problem-Solving Skills: Sleep deprivation hampers problem-solving abilities, making it difficult to tackle challenges and find innovative solutions. 4. Increased Risk Of Errors And Accidents: Fatigue from lack of sleep increases the likelihood of making errors and accidents in the workplace, posing risks to both the individual and others. Tips to Improve Sleep Quality and Work Performance 1. Establish A Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends, to regulate your body’s internal clock and improve sleep quality. 2. Create A Restful Sleep Environment: Make your bedroom conducive to sleep by keeping it dark, quiet, and cool. Invest in a comfortable mattress and pillows to enhance comfort. 3. Limit Screen Time Before Bed: Avoid exposure to screens (phones, tablets, computers) at least an hour before bedtime, as the blue light emitted can disrupt your body’s natural sleep-wake cycle. 4. Practice Relaxation Techniques: Engage in relaxation techniques such as deep breathing, meditation, or gentle yoga before bedtime to unwind and prepare your body for sleep. 5. Limit Caffeine And Alcohol Intake: Avoid consuming caffeine and alcohol close to bedtime, as they can interfere with your ability to fall asleep and disrupt sleep patterns. 6. Exercise Regularly: Regular physical activity can improve sleep quality and duration. Aim for at least 30 minutes of moderate exercise most days of the week, but avoid vigorous exercise close to bedtime. 7. Seek Professional Help If Necessary: If you continue to experience sleep difficulties despite implementing these tips, consider seeking advice from a healthcare professional. They can assess any underlying sleep disorders and recommend appropriate treatment options. Conclusion Prioritising sleep is essential for maintaining optimal performance and wellbeing in the workplace. By making sleep a priority and implementing these tips to improve sleep quality, you can enhance your cognitive function, productivity, and overall job performance. Remember, a well-rested mind is a key asset in achieving success in your professional endeavours. Recent Posts 25Mar Workplace Wellbeing The Impact of Sleep on Work Performance and How to Improve It The Impact of Sleep on Work Performance and How to… READ MORE 25Mar Workplace Wellbeing Understanding and Preventing RSI Understanding and Preventing RSI: Tips for Office Workers In today’s… READ MORE 25Mar Workplace Wellbeing 10 Ways to Enhance Your Mental Wellbeing in the Workplace 10 Ways to Enhance Your Mental Wellbeing in the Workplace… READ MORE
Understanding and Preventing RSI
Understanding and Preventing RSI: Tips for Office Workers In today’s fast-paced digital age, many of us find ourselves spending prolonged hours at our desks, typing away on keyboards and manoeuvring mice to navigate through the digital landscape. While these tasks may seem innocuous, they can lead to a potentially debilitating condition known as Repetitive Strain Injury (RSI). RSI is a common ailment among office workers, characterised by pain and discomfort in the wrists, hands, arms, and shoulders. However, understanding the causes and implementing preventive measures can go a long way in safeguarding against RSI and promoting overall workplace health. What Causes RSI? Repetitive Strain Injury typically occurs due to repetitive movements, awkward postures, and prolonged periods of static positioning. In an office setting, common culprits include extensive typing, mouse usage, and poor ergonomic setups. The constant repetition and strain on muscles and tendons can lead to inflammation, pain, and reduced mobility over time. Recognising the Symptoms Being able to recognise the symptoms of RSI is crucial for early intervention and prevention of further complications. Some common signs include: Pain or tenderness: Especially in the wrists, hands, arms, or shoulders. Stiffness or weakness: Difficulty in performing everyday tasks. Numbness or tingling: Sensations indicative of nerve compression. Loss of grip strength: Difficulty holding objects or performing fine motor tasks. Preventive Measures 1. Ergonomic Workspace Setup: Invest in an ergonomic workstation that promotes proper posture and reduces strain on your muscles and joints. This includes an adjustable chair, ergonomic keyboard and mouse, and a monitor positioned at eye level to minimise neck strain. 2. Regular Breaks and Stretching: Take regular breaks throughout the day to rest and stretch your muscles. Simple stretches targeting the wrists, arms, and shoulders can help alleviate tension and improve circulation. 3. Proper Typing Technique: Ensure you’re using proper typing technique to reduce strain on your hands and wrists. Keep your wrists straight, fingers relaxed, and use a light touch when typing. 4. Use Assistive Devices: Consider using assistive devices such as ergonomic keyboards, mice, or wrist supports to reduce strain during prolonged computer use. 5. Maintain Good Posture: Maintain a neutral posture while sitting at your desk, with your feet flat on the floor and your back supported by the chair. Avoid slouching or leaning forward, as this can put additional strain on your muscles and joints. 6. Stay Hydrated and Well-Rested: Ensure you’re staying hydrated throughout the day and getting an adequate amount of restorative sleep each night. Proper hydration and sleep are essential for muscle recovery and overall wellbeing. 7. Seek Medical Advice: If you experience persistent pain or discomfort despite implementing preventive measures, don’t hesitate to seek medical advice. A healthcare professional can provide a proper diagnosis and recommend appropriate treatment options. Conclusion Preventing RSI requires a proactive approach to ergonomics, posture, and self-care. By implementing these tips and making adjustments to your workspace and habits, you can significantly reduce your risk of developing RSI and enjoy a healthier, more comfortable work environment. Remember, prioritising your physical health is essential for long-term productivity and wellbeing in the workplace. Recent Posts 25Mar Workplace Wellbeing The Impact of Sleep on Work Performance and How to Improve It The Impact of Sleep on Work Performance and How to… READ MORE 25Mar Workplace Wellbeing Understanding and Preventing RSI Understanding and Preventing RSI: Tips for Office Workers In today’s… READ MORE 25Mar Workplace Wellbeing 10 Ways to Enhance Your Mental Wellbeing in the Workplace 10 Ways to Enhance Your Mental Wellbeing in the Workplace… READ MORE
10 Ways to Enhance Your Mental Wellbeing in the Workplace
10 Ways to Enhance Your Mental Wellbeing in the Workplace In today’s fast-paced work environments, maintaining good mental health is essential for productivity, satisfaction, and overall wellbeing. However, the demands of the modern workplace can sometimes take a toll on our mental health. From tight deadlines to interpersonal conflicts, there are numerous stressors that employees face on a daily basis. To help you navigate these challenges and cultivate a healthier mindset at work, here are ten effective strategies to improve your mental health: Set Boundaries: Establish clear boundaries between work and personal life. Avoid checking emails or taking work calls outside of office hours whenever possible. Designate specific times for work-related tasks and make time for activities that help you unwind and recharge. Take Regular Breaks: Breaks are not a luxury; they are a necessity for maintaining focus and productivity. Schedule short breaks throughout the day to rest your mind and stretch your body. Even a brief walk around the office or a few minutes of deep breathing can make a significant difference in your mental state. Practice Mindfulness: Incorporate mindfulness practices into your daily routine. Take moments to pause and observe your thoughts and feelings without judgment. Mindfulness meditation, even for just a few minutes a day, can help reduce stress and increase resilience in the face of challenges. Stay Active: Physical activity is not only beneficial for your body but also for your mental health. Find opportunities to move throughout the day, whether it’s taking the stairs instead of the lift or going for a walk during your lunch break. Regular exercise releases endorphins, which can boost your mood and energy levels. Seek Support: Don’t hesitate to reach out for support when needed. Whether it’s talking to a trusted colleague, a manager, or a mental health professional, sharing your concerns can help alleviate stress and provide perspective. Many workplaces offer employee assistance programs or counselling services that you can access confidentially. Set Realistic Goals: Break down your tasks into manageable goals and prioritise them based on importance and urgency. Avoid overloading yourself with unrealistic expectations, and be willing to delegate tasks when necessary. Celebrate your accomplishments, no matter how small, to maintain motivation and a sense of achievement. Establish a Supportive Environment: Foster positive relationships with your colleagues by being respectful, empathetic, and supportive. Building a strong support network can provide a sense of belonging and camaraderie, making the workplace a more enjoyable and fulfilling place to be. Practice Self-Care: Make self-care a priority in your daily life. Engage in activities that bring you joy and relaxation, whether it’s reading a book, spending time outdoors, or indulging in a hobby. Remember that taking care of your own needs is not selfish but essential for your overall wellbeing. Manage Workload and Time: Learn to manage your workload effectively by prioritising tasks and setting realistic deadlines. Use time management techniques such as the Pomodoro Technique or task batching to increase productivity and reduce feelings of overwhelm. Celebrate Successes: Acknowledge and celebrate your accomplishments, no matter how small they may seem. Recognise your efforts and achievements, and don’t be too hard on yourself when things don’t go as planned. Cultivating a positive mindset and focusing on progress rather than perfection can boost your confidence and resilience. In conclusion, prioritising your mental health in the workplace is crucial for maintaining overall wellbeing and performance. By implementing these ten strategies, you can create a healthier and more fulfilling work environment for yourself and those around you. Remember that it’s okay to ask for help when needed and to take time for self-care amidst the demands of work. Your mental health matters, so make it a priority starting today. Recent Posts 25Mar Workplace Wellbeing The Impact of Sleep on Work Performance and How to Improve It The Impact of Sleep on Work Performance and How to… READ MORE 25Mar Workplace Wellbeing Understanding and Preventing RSI Understanding and Preventing RSI: Tips for Office Workers In today’s… READ MORE 25Mar Workplace Wellbeing 10 Ways to Enhance Your Mental Wellbeing in the Workplace 10 Ways to Enhance Your Mental Wellbeing in the Workplace… READ MORE