Employee Wellbeing Pack outlines your organisations commitment to supporting the ongoing development of employee health and wellbeing.

1. Employee
Health &
Wellbeing

2. Index
03 Introduction
04 Why Wellbeing?
05 Record Your Health Stats
06 Wellbeing Test
08 Building Resilience
09 Behaviour Change
11 The 8x6 Principle
15 5 Ways To Mental Wellbeing
16 5 Ways To Physical Wellbeing
17 Tips For Wellbeing
23 Additional Support
24 Contact Us
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3. Introduction
Welcome to your Wellbeing Pack! Your organisation has provided you with this as they are
committed to supporting your Health & Wellbeing as part of your employee experience.
Spending time and energy on making improvements to your wellbeing will be the best
investment you’ll ever make.
The Wellbeing Pack has been created to:
• Improve your knowledge on the wellbeing elements
• Encourage you to become more self-aware
• Identify areas of improvement
• Inspire you to make small improvements
• Help you to plan a year of wellbeing using the 8x6 principle of behaviour change
• Provide you with simple yet effective strategies to become physically and mentally well
How Much Healthier
Could You Be
This Time Next Year?
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4. Why Wellbeing?
Wellbeing is a holistic term that encompasses all that makes us feel well in mind, body
and spirt. By taking back control of our Manageable Health & Wellbeing we can reduce
our levels of stress and lower our chances of needing to take time off sick.
Stress
• 11.7 Million Working Days Lost
• 23.9 Days Per Case
• 37% of All Work Related Ill Health
• More Prevalent in Public Services
MSK
• 8.8 Million Working Days Lost
• 16 Days Per Case
• Skilled Trades Have Increased
Risks
4.4 Million Living With Diabetes
1.1 Million Undiagnosed
CVD Accounts For More than 1/4 of
All Deaths In The UK
WELLBEING
Environmental IntellectualPhysical
Emotional
Occupational
Spiritual
SocialPsychological
Financial
Much of this is avoidable through improving our
“Manageable Health”
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5. ASSESSMENTS READING RESULTS
Height (cm)
Weight (kg)
BMI
Waist (cm)
Hip (cm)
WHR
Resting Heart Rate
Systolic Blood Pressure
Diastolic Blood Pressure
Fasting Blood Glucose
Total Cholesterol
How would you rate your current energy levels? 1 = Very Poor and 5 = Excellent
1 2 3 4 5
How would you rate your current sleep quality? 1 = Very Poor and 5 = Excellent
1 2 3 4 5
Current Alcohol Consumption (units per week) =
Current Water Consumption (glasses per day) =
Current Caffeine Consumption (cups per day) =
Health Stats
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6. “
”
Balance

7. Wellbeing Test
Being aware of the amount of Stress in our lives affords us the opportunity to do
something positive about it! Stress varies according to both internal and external
factors, and may vary across any period of time, for instance from one day to the next,
or one month to the next, and so on.
For each of the statements below allocate a score of 1 – 3, as follows:
1 – This is seldom or never true for me
2 – This is often true for me
3 – This is always true for me
Add up your score
INTERPRETING YOUR SCORE
22-30 You are fairly laid back, your stress levels are low and this could
lead to boredom. Perhaps a new challenge would be motivating.
31-45 You have a reasonable balance, but be vigilant and make
adjustments before stress takes hold.
46-57 You are highly susceptible to stress. You are working hard but may
not be achieving as much as you could as stress affects your
concentration.
58+ You may feel you are too busy to be stressed! You are at a critical
level and should take action to redress the balance now!
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8. Building Resilience
Which elements of resilience do you identify are areas for improvement?
How do you plan to make these improvements?
Resilience is sometimes referred to as our “bounce back” ability. Our capability to
handle tough times, high pressure or change and overcome adversity. Often the
things we find “stressful” derive from elements of resilience that are not as high as
others.
For example, if you are one of the many people who struggle with being organised you
may find the things that “stress you out” could be removed by learning to plan and
prepare for the next day.
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9. Behaviour Change
“Human Beings are creatures of habit, any change
can be difficult!”
Whether its getting fit, losing weight or changing undesirable habits more often than
not we look for a quick fix or instant gratification. This places unnecessary pressure on
us leaving us feeling deprived, unhappy and even stressed.
Could there be a different approach?
At UK Wellbeing Coach we use the 8 x 6 Principle. In each calendar year there are
eight, six week blocks. If you were to change one small element of wellbeing ever six
weeks how much healthier could you be this time next year?
This approach is moderate, easy to implement and supports lasting behaviour change.
Example:
Goal 1 - Drinking 8 Glasses of Water Per Day
Goal 2 - Building A Bedtime Routine
Goal 3 - Practicing Daily Mindfulness
Goal 4 - Increasing Physical Activity
Goal 5 - Increasing Daily Energy Levels
Goal 6 - Reducing Alcohol Consumption
Goal 7 - Making Healthy Snack Swaps
Goal 8 - Doing More of What You Love
If you made
all of these
changes,
how would
you feel in
12 Months?
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10. Behaviour Change
You can create new habits, it just takes time!
Unconsciously
Incompetent
Consciously
Incompetent
Unconsciously
Competent
Consciously
Competent
Engage - Inspire - Change
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11. 8 x 6 Principle
Goal
Number
Start Date End Date Goal
1 / / / /
2 / / / /
3 / / / /
4 / / / /
5 / / / /
6 / / / /
7 / / / /
8 / / / /
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12. 6 Week Goal Breakdown
Week
Number
Start
Date
Area of
Change
Current
State
1 / /
2 / /
3 / /
4 / /
5 / /
6 / /
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13. Justify Your Goals
1: Is there any aspect of your physical or mental wellbeing that you would
like to improve?
5: Why is making this improvement important to you?
6: What steps do you need to take to initiate this improvement?
7: Are there any barriers that could stop you from achieving this?
8: How could you overcome these barriers?
9: When can you begin to make this change?
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14. “
”
Andy Romero-Birkbeck
UK Wellbeing Coach

15. Five Ways To Have Good
Mental Health
Connect
Connect with people around you . With family, friends, colleagues and neighbours.
Engaged with your community wherever you are, home or work. Think of these as
cornerstones of your life and invest time and energy into building and developing
them. Building these connections will support and enrich you every day.
Be Active
Step outside. Play a game in the garden. Go for a walk or a run, cycle or go dancing.
Exercise makes you feel good. Make sure you chose a physical activity that you enjoy
and suits your mobility as well as your life style.
Take Notice
Be curious. Catch sight of the world around you be aware of it and its beauty. Look for
the unusual. Notice the changes in the seasons. Savour the moment, whether you’re
walking to work, eating your lunch or talking to friends and family. Reflect on your
experiences and it will help you to appreciate what matters to you.
Keep Learning
It maybe trying something new or revisiting an old interest or hobby. Sign up for a
course. Set yourself a challenge you will enjoy and achieve. Learning new things will
make you more confident.
Give
Do something for a friend or a stranger. Thank someone. Smile. Volunteer or join a
community group. Look out toward others as well as looking in. Recognise that your
own happiness can come from giving to others .This can be rewarding and will
establish a connection with people around you.
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16. Five Ways To Have Good
Physical Health
Better Sleep
Sleep is often seen as the key to good heath. When sleep is good everything becomes
better. We have more energy, better moods and multiple health benefits. It is essential
to long term health and wellbeing yet for many of us it’s become our Achilles Heel.
Spending time and effort to build a bedtime routine will help to maximise your sleep
wake cycles.
Increased Energy
Having daily energy should be more than just getting by, we should be able to thrive.
This means waking up feeling refreshed, having the energy to be productive at work
and the motivation to do the things you enjoy outside of work. Learn how to fuel
yourself effectively and balance your blood sugar levels.
Healthy Eating
Eating a healthy diet isn’t about being on a diet. It’s about fuelling yourself with
healthy, nutrient rich food that will enable your body to work to the best of its ability. As
for all the tasty treats like chocolate, wine, sweets and cakes, done give them up and be
miserable, just moderate.
Physical Activity
Physical Activity isn’t just about formal exercise. We can be active any way we want,
from walking the dog to cleaning to music. Being physically active has huge benefits
ranging from cardiovascular health to musculoskeletal and metabolism to mental
health.
Health Checks
Keeping a track of your health is good practice and can help you to identify the early
signs of ill health. Whether its a workplace health check, a visit to your GP or at your
local health club knowing your vital statistics is always a good idea.
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17. Tips For Mental Wellbeing
Workout Your Brain
Keep A Mood Journal
Talk To People
Practice Daily Mindfulness & Relaxation
Eat A Healthy Balanced Diet
Be Genuine About Your Feelings
Get Organised & Plan You Week
“Mental Illness Is Nothing To Be
Ashamed Of, Neither Is Talking About It.”
Be Physically Active
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18. Tips For Better Sleep
Manage Stress
Restrict Device Use
Limit Caffeine After 2pm
Stay Hydrated
Consume Food Rich In Tryptophan
Build A Bedtime Routine
Time You Need
To Be Asleep
Time You Need
To Be In Bed
What Will
Relax You?
When Will You Turn
Off Your Phone?
Keep The Bedroom Cool - 18.5℃
Exercise Daily
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19. Tips For More Energy
Balance Blood Sugar Levels
Step Outside On Your Break
Enjoy A Brew, But Don’t Use It For Energy
Stay Hydrated
Limit Refined Sugary Foods
Have Regular Wake Up & Bed Times
Exercise Daily
Plan Your Meals & Snacks
“Having Energy Is The Difference
Between Getting By & Thriving!”
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20. Tips For Moving Better
Include Strength Training In Your Regime
Keep Control Of Your Weight
Walk On Your Lunch Break
Don’t Stay Seated For More Than 60 Min
Complete Stretches To Avoid Imbalances
Set Up An Ergonomic Work Station
Invest In A Good Mattress
“Every Journey Begins With A
Single Step.”
Take Regular Breaks When Driving
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21. Tips For Good Health
Don’t Put Off Visiting Your GP
Don’t Self Diagnose Speak To A Doctor
Keep Control of Your Weight
Take Notice of What Comes Out!
Have An Annual Flu Vaccination
“Health Is The Real Wealth!”
Eat Food That Nourishes You
Limit Salt Intake
Immunise As Recommended By A GP
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22. Tips For Feeling Great
Write Down What You’re Thankful For
Do Something Weekly Thats Just For You!
Make A Playlist Of Songs That Energise You
Enlighten Yourself Through Reading
Make A List of Why You’re Awesome
Spend Time Outdoors
Treat Yourself
Have An Internet Free Day
“Love Yourself & Everything Else
Will Follow!”
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23. Additional Support
Support Provider
Mental Health www.mind.org.uk
Physical Health www.nhs.co.uk
Financial www.nationaldebtline.org
Bereavement www.cruse.org.uk
Relationship www.relate.org.uk
Addiction www.actiononaddiction.org.uk
Gambling www.gamcare.org.uk
Cancer www.macmillan.org.uk
Eating Disorders www.beateatingdisorders.org.uk
National Support
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24. Contact Us
info@ukwellbeingcoach.com
www.ukwellbeingcoach.com
@employeehealth6