WorkPlace Wellbeing Tips For Busy Professionals


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Workplace wellbeing and stress management tips for busy professionals and

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WorkPlace Wellbeing Tips For Busy Professionals

  1. 1. 65 Work Place Stress Tips Enhance your career and Live your LifeLearn about stress relieving exercises and techniquesIf you practice them often they will lessen the strain on your mind, bodyand spirit. Any exercise which requires deep breathing is beneficialbecause of the overall calming affects. Aerobic exercise is said to begood for lowering high blood pressure.Get advice about Long term exhaustionWorkers who work long hours and need to stay at work until they finishwith the emergency usually gather a lot of hours at work which can bedifficult to get back and they get exhausted especially if they do not stopfor regular breaks. See a medical practitioner if you seem to beexhausted all of the time.Take regular breaks from the computerThe body was not made to stay in a fixed state but was designed foryour muscle to make a pumping action. Get up and go for a walk, makesure that you spend intervals of less than 15 minutes at a time sat inyour chair concentrating on one activity.Make sure that your eat wellThis is not about dieting it is about finding out what works for you. Thebest people to see to talk about will offer you nutritional counselling andwill find the right diet for you based on your physical and emotionalneeds. 1
  2. 2. Rekindle your interest in your jobFind out all you can about a “Hot” topic in your field: If you are to remainin your job you need to stop your dwindling interest in your work andrevamp your awareness of why this is the job for you. Manyprofessionals have updated legislation regularly sent to them or look insocial work magazines. Surf the internet for the issues and talk about itin team meeting. See what other teams or authorities are doing aboutthe subject. Write a summary about the key points and send them toyour colleaguesHave a health auditGo see your doctor for a 6 monthly check up, if you feel unable to copewith work due to a health concerns you should first discuss this with yourdoctor before you discuss it with any managers at work. Ask yourmanager for a referral to Occupational health, if you feel your job may beaffectedTake some time offSome workers can find it hard to priorities appropriate breaks, ensureyou plan your breaks for a whole year, it doesn’t matter if you do not goaway but make sure you have a break from work.Have a sabbaticalSabbaticals are literally a holiday or time off from work. Somecompanies and authorities will provide workers unpaid leave as part ofwork life balance.Go to bed earlyRunning on empty also means not having enough sleep to allow youbody to repair. Of you are routinely going to bed late and getting up earlyyou need to change your sleeping patterns. 2
  3. 3. Have a mentorIf you need to progress your career and it is not working consider amentor who can help you look at what skills and learning you need todevelop. You can model yourself on a mentor, they are supposed toinspire you by their achievements and support you to get to place whereyou want to get to. Ask them how they deal with their stress nad taketheir advice.Keep your desk unclutteredWorkers who have to spend a lot of time at their desks should bare inmind the aspect of how a cluttered desk can create chaos in theirworking day. Keep things available such as important manuals, pensand a pad. Shred confidential work as you go. Have a clear out day andregular administration days to complete work. Cleanliness on your deskis important especially if you eat at your desk. Aim not to eat at yourdesk.Do not take your work homeTaking work home means that you do not have a break and work andhome boundaries become blurred. Your home should be a space whichmakes you happy, if your work is not making you happy then this willimpact on your home live. If you have to take work home make sure thatyou have a clean space to do it in and take everything back to workincluding things which need to be shredded. Try doing work in the libraryor some other place like an internet café. You can also do work in freeinspiring surroundings such as museums and parks.Understand the difference between types of trauma and its effectson youPost traumatic stress disorder is known as a direct result of beingtraumatised by something that happened to you, vicarious trauma iswhat happens to people in the caring profession who are secondarywitness to other people’s trauma. It can creep up on workers insidiously. 3
  4. 4. Make sure you understand the affects, aim to contextualise what you arehearing in relation to the world that you live in, seek appropriate support,request debriefing sessions, managers should offer workers debriefingsessions, group supervision and counselling especially when workersare dealing with emotionally taxing abusive situations.Have a hobbyResearch suggests that having a hobby can release tension from astressful job. You do not need to worry if is taxing as the affect is to takeyour mind of the work and rebalance and focus your attention on yourneeds.Carry a snack in your bagIf you keep having to miss meals because of your work load prioritisecarrying around snacks in your bag and cans of soup in your drawer atworkGet your basic needs metTake care of each other in your team to meet your basic needs for food.Get together as a team to sort out cover for food breaks and evenbuying food for each other.Work together as a team to get your needs metPulling together to arrange a birthday cake, the lottery etc is good teambuilding if everyone wants to join in. If your team is not good at this thenensure you make friendships with others in your organisation to go tolunch with or have a chat.Try not to get lostCarry a pocket A-Z, route map on your person/ in your bag in case youget lost when you start a new job or travelling. If you are new to an areayou should ensure that during your induction you obtain a good 4
  5. 5. orientation of the places you have to travel to. You also need to knowthe areas that are not safe to wander into and where you maybevulnerable at certain times. Always let your colleagues know where youare goingBe careful about your personal safetySome workers have jobs which makes them susceptibly to harm. Agreea code to alert people that you are in danger if you ring in or if they ringyou. Ensure the full address of where you are visiting is left and that youknow who will be responsible for finding out about your welfare. Letpeople know if you have left the visit safely. Make sure all new membersof the team know the safety procedures.Invest in a digital microphoneImmediately take down your notes following a complex or a longinterview. It is not easy to write contemporaneous notes however socialwork requires them especially when the service user is in dispute withthe local authority. Do not use your microphone to tape anyconversations; this would break Human Rights law and data protection.Write a list at the beginning of the day of not too many things to doLong lists are frustrating especially if you have a job where you get manyinterruptions. Tick them off as you go and make a game of achieving itscompletion. Congratulate yourself on your achievements and make anew list at the beginning of the next day.Learn a new skill 5
  6. 6. Creativity will help you to remain vital at work and learning a new skilleither physical or one which takes aptitude will help you focus on yourneeds and boost your self esteem. It offers balance to your life andlessens the impact of stress.Stay up to date with important information so that you will not becaught out when the new law/ processes come in.Once a week check out the government website or subscribe to a feedon the internet.RetrainIf this is not the job for you have a strategy to get out which could beretraining. Take care not to provide your self with more stress whilstundertaking retraining, however the challenge of starting a new careerfor yourself may counterbalance the stress that you might feel in yourcurrent job. Seek appropriate advice about retraining and see if you willbe allowed paid or unpaid study time.Use a life coachGo see a life coach to discuss your career plan if it is not going rightTrainingFind out about free bursaries and free training. Contact the national orlocal association and find out if they have training to prevent burn out 6
  7. 7. Report writingUse concise language when writing reports, then under each pointexpand on your argument using evidence from direct work with serviceuser / customers or other professionalsIncorporate research in your workKeep a list of useable research on 5 main topics to do with your job andservice users, expand on these over timeGet some help with report writingAgree with a colleague reciprocal proof reading but make sure thatpersonal details are not provided and documents are not mislaid.Use the find key word tool in word documentsMost social workers have never been on Word Document training, ask togo on one or get a good book. There are lots of useful tools which willhelp you write your reports.Communicate clearlyClearly communicate your needs as a worker but be respectful andconsidered. Practice public speaking and talk through any anxieties thatyou may have about reporting information verbally.Seek clarity from unclear communication 7
  8. 8. Request clarity of roles and responsibilities in writing from those who aredecision makersMake good use of supervisionKeep your own notes and come to supervision prepared. Ensure you setup a work plan and review it prior to supervision. Bring forms tosupervision which you may need signing immediately such as trainingrequests, timesheets, and annual leave requests, and make sure theseissues are put on the agenda so that they are covered.Sort out your work permitAsk for time off work to do this and get good legal advice if you haveproblemsReconnect to the reason why you became a worker in yourprofessionKeep in mind the reason(s) you became a worker in your profession andmake a list when you seem not to be clear why you do the job you do.Know that you make a difference. If you can not do this then consider ifthis is the job for you.Devise your own inductionIf you are new to the organisation and no one has set up an induction foryou make sure you find out the key operational documents and the howthings work. Look on the internet and contact the Human Resourcedepartment. 8
  9. 9. Get through your probationMake sure you are aware of what you need to do at the outset andrequest written in formation.Celebrate your achievementsUndertake a time line of things you have achieved, make sure they arein your CV or résuméKnow what you are entitled to and the proceduresAnnual leave, dress code, equality issues, harassment, bullying,violence, complaints policy, disciplinary procedure, grievances, whistle-blowing procedures, these are all procedures which you need to beaware of in your job.Use Work plansDevise work plans for yourself and for your cases/ customers/ projects.Managing your work by objectives is a key process in the achievementof coordination, control, completion of tasks, development, and clarity.Your plans should be flexible, and you should use them to chartprogress or to problem solve specific areas. Review and evaluate workplans. They will lessen stress as it arises in your work.Stop going on social network sites and do your work insteadYou really have to consider if you want to spend all day on the internet insocial network groups or do you want to get your work done so that youso not feel the pressure from service users, customers or managers.You should be aware that some organisations monitor the use of theinternet and they can trace the hours you have spent accessing certain 9
  10. 10. sites. But you should use it to get good information from reputableplaces and you can get good feedback to questions you pose.Spend time with you family and friends even when you are workThis is essential not just physically but mentally. Have pictures andvisual reminders of your children, family and friends around you as yourhappy thoughts to counterbalance the effect of working in a stressfulenvironmentAim for a win- win situation with managers and service users.Do not think of compromising as backing down, a win- win situation issomething that you should aim for even if you do not know how toachieve it. It is a mind set that if practiced will leave you and the personyou are negotiating with feeling positive from your interaction with eachother. You will begin to use language which reflects win- win. Examplesof this are agreeing to disagree, understanding a perspective which hasmerits but does not fit into the context you are working in, respectingdifference. Do not get caught up in Office gossip This type of communication is destructive and can take a toll on your wellbeing and even affect your career. Stay clear of gossiping and do not take sides in a dispute Reminders Put up cards to remind yourself of relevant new legislation and say them several times a day. They will seek into your subconscious 10
  11. 11. and act as a reminder about outcomes, keeping you focussed on the outcome of the job so that if you have a tendency to go on assessing you have a reminder in front of you.11
  12. 12. Understand how you react to certain situation Acknowledge for yourself that this is a stressful time for you. Seek appropriate counselling if your feelings impact on your work or your daily living. Build up your self esteem The impact of the issues you are dealing with might knock your self esteem and this might affect your work as well as your coping mechanisms. You may benefit from getting “re-grounded” and doing simple and effective exercises either with support or on your own. Get the support you need Try creating structures around you that help to look after you; this can be especially important of you are not able to discuss the issues with your peers or you are not getting appropriate support from your manager. Such structures would include support groups were you can speak with people who may be going through the same or similar issues as you; friends who are supportive and can be considered about the issues. Make use of work based wellbeing assistance Counselling if appropriate for you some short term therapeutic work could be offered to get you through the situation. Many organisations offer work based employment counselling schemes which are confidential or you could ask you medical practitioner to suggest an appropriate counsellor for you12
  13. 13. Do more than take a deep breathe Stress relieving techniques in work are beneficial especially if you have to go into meetings to discuss difficult matters or if you have conflict with someone who you still have to have some kind of contact with, consider self administered techniques which will create immediate relief if practiced such as acupressure, affirmations, deep breathing and office yoga. Develop goals By setting goals and devising an action plan to achieve your goals, you can actively reduce stress levels and move forward in your life in areas where you may be stuck. Consider alternative therapy There are wealth of alternative therapies which can help you with your taking care of stress, what is important is that you find the right one for you and you evaluate if it is working. DO not spend lots of time and money on something that is not right for you. Sort out your attitude to money Sometimes people get stressed by their financial situation not just because they are in debt but because they have attitudes about money which creates conflict in their lives. Get effective debt counselling and sign up for money saving tips. Have a discussion with a money expert about how you can become more relaxed about money. If you are not getting the right pay at work seek good legal advice. Have humour in your life Research indicates that happy hormones are released when people are laughing. If you have difficulty remembering to have humour and therefore release tension in the work place then get13
  14. 14. reminders emailed to you or subscribe to an appropriate magazine. Take regular readings of your sense of humour.Join a support groupDeal with work place bullying and harassmentHave regular pampersPractice conflict mediation techniquesAlways approach a conflict situation calmly. If you do not have theexperience in dealing with conflict situations and it arises often in yourjob find out what training you can go on to develop your skills.Do not let emails run your lifeDeal with emails by checking less often, reply to urgent ones, at the endof the day try to clear your inbox. Do not forget to turn your out of officemessage on and leave a message asking people not to put emails inyour inbox whilst you are away. When you return to work start with thelatest one or see if you can deal with themes or threads before you dealwith individual emailsPlay a game of completing your action listMaking things a game means that you take things more light heartedly. Ifyou find yourself in competition you should re evaluate the usefulness ofthe game 14
  15. 15. Manage your time effectivelyThis also means factoring into your day breaks and time to yourself. Ifyou have time management problems you should seek support and letpeople know if you will not meet deadlines. If you do not communicatethat you are going to be late not much can be done about it and you willget into trouble and be anxious.Try keeping a month to a view diaryMap out your month not your weekAn overview of what you will be doing for the month is much better thana short sighted view of a week. It takes the desperation away frommaking it through until Friday night and gives you a sense of control anda sense of living instead of just surviving.Turn your mobile off when you are drivingTry spending longer and longer periods with your mobile off outside ofoffice hoursStay inspiredThe dictionary defines inspiration as "The process of beingmentally stimulated to do or feel something, especially to dosomething creative."When someone inspires you, youre moved to take creative action.Take 15- 20 minutes exercise in the morningThere is a belief that this is more beneficial than exercises at the end ofthe day as it helps you let go of excess weight and relaxes you, making 15
  16. 16. you happier and starts off your day with you spending time on yourwellbeing.Stay focusedStay present and focused to what you are doing at anyone moment andgive 100%. You will make fewer mistakes. People who are anxiousabout what will happen constantly live in the future build in ongoinganxiety which whittles away their wellbeing 16