Twelve Top Tips for Better Workplace Wellbeing.
Let’s face it. We spend A LOT of time at work. Even, if it is now from the ‘comfort’ of our own spare room or kitchen table, it consumes a good chunk of our waking hours each day.
So even if we absolutely love our job (and especially if we don’t), maintaining and enhancing our wellbeing at work can be a challenge, with many of the forces that impact on us often feeling outside of our control.
At Psychology Works we use our deceptively simple Better@Work framework to support both organisations and individuals improve wellbeing. Supporting both diagnosis and solution generation, the framework can be used to tackle symptoms and causes and is effective at an individual, team and organisational level. Equally important, it emphasises a shared ownership and responsibility for wellbeing between the individual and the business.
With all of this in mind, below are some simple tips and strategies that can help improve your personal workplace wellbeing…
MANAGE.
Manage refers to the extent you feel that you have the practical tools, systems and techniques needed to manage your workload and everyday sources of stress - experiencing a sense of control, empowerment and resilience.
People who feel that they have the tools to effectively manage their workload are not only more productive, but also tend to be more resilient to the day-to-day stressors that come with their role.
If managing your workload is a challenge for you, here are a few suggestions from Mind that might help:
Ask your manager for help. Discuss your workload with your manager, if you have one. Try setting realistic targets and talk about how you can solve the issues you're having.
Try to balance your time. You might be doing too much at once. If you don't give each task your full attention, it can take longer. Try to claim your time back if you ever need to work extra hours to get something done.
Reward yourself for achievements. Rather than only focusing on work that needs to be done next, reward yourself for tasks you’ve completed. Your reward could be taking a break to read, doing a puzzle, chatting with co-workers or spending time outside.
Be realistic. You don't have to be perfect all the time. You might find that you're being more critical of your own work than you need to be. Work within your limitations and try to be kind to yourself.
REFUEL.
The extent to which you know how to ‘refill the tank’. You understand where you get your energy from, and are supported in developing strategies for getting more of it.
More than just rest, sleep, nutritious food and exercise, Refuel is also about nourishing the mind and soul by engaging in activities that energise us. Whether that be meaningful relationships, contributing to the community, walking the dog, collecting stamps, dancing all night, or walking barefoot along the sand. If Refuel is an area that you'd like to improve, check out these suggestions from Mind below:
Give yourself short breaks. Take these throughout the day, as well as at least half an hour away from your desk at lunch. Spend some time outside if you can.
Take some time off. Try to use any holiday you're entitled to. If things get too much, a few days off or a long weekend can help you feel refreshed. This can even increase your productivity in the long run.
Focus on your life outside work. Nurture relationships with people you don't work with. Develop interests and skills that you don’t use in your job. This can help you see the difference between your personal life and your working life.
Develop end-of-day habits. Finish your working day by tidying your workspace or making a to-do list for tomorrow. This can help you switch off from work, especially if you're working from home.
RECOVER.
Recover is about recognising that sometimes refueling is no longer sufficient. So, when that happens, do you know where to find and have access to the support that will help you recover and build back from the wellbeing challenges you are experiencing?
Just as a professional athlete can occasionally sustain an injury, despite all the right training and recovery protocols in place, the same is true in the workplace. Sometimes an event comes along that means additional or specialist support is required to support a return to full health – whether it be physical or mental.
If your physical or mental health problem is impacting your working life, it can be tricky to know what to do. You may feel unsure whether to tell anyone at work about, not know who, when or how to tell someone or be unsure of how much to share or you may worry about negative outcomes or reactions. But if you are comfortable with sharing, there are some benefits to doing so.
Where you can ask for help:
Your manager
A colleague
HR Drop In Clinic
A Mental Health First Aider
Wellbeing Portal
LEAD.
On a human level, it’s about managers who have the capabilities and confidence to support the wellbeing of their people. It is about leaders 'walking the talk' when it comes to their own wellbeing and the concern, they show for that of others.
At a systemic and strategic level, it’s about having a clear wellbeing strategy, that is aligned with, and incorporated into, the overall strategic priorities of the business.
If you have leadership responsibilities yourself, here are some suggestions from the Harvard Business Review on how you can support the wellbeing of your team:
Be vulnerable. Being honest about your wellbeing as a leader opens the door for the team to feel comfortable talking with you about wellbeing challenges of their own
Model healthy behaviours. Don’t just say you support mental health and wellbeing. Model it so that your team members feel they can prioritise self-care and set boundaries.
Build a culture of connection through check-ins. With so many people working from home, it can be even harder to notice the signs that someone is struggling. Go beyond a simple “How are you?” and ask specific questions. Wait for the full answer. Really listen.
NOTE: The above provides general advice and suggestions, which may not be applicable to all people, or in all circumstances.
Find out more…
If you would like to know more about feedback skills and the services Psychology Works offer in the area of wellbeing, please don’t hesitate to contact us.
In the meantime, if you’ve enjoyed Maria’s ramblings why not check out some of our other blogs and thought pieces. For real time updates and insights you can also find us on LinkedIn, our social media platform of choice: @PsychologyWorks and @mariagardner