The average working person spends 30 % of their life at work. So, if working’s taking up all that time then we must all be doing a job we love, correct? Unfortunately, I meet so many people who tell me they are stressed out with their job, feel undervalued and can’t enjoy their time at home with their family because they are waking up in the early hours worrying about their work.
Stress in the workplace often shows up as disturbed sleep, irritability and depression both at work and at home. All these factors can lead to an unhealthy lifestyle and issues with long- and short-term absence as well as performance.
So how can we improve our health and wellbeing and still make the deadlines and billable hours at work?
Here are ten tips for you to consider:
Enjoy Your Commute
Use your commuting time as “me time”. Read a great book, listen to music or perhaps learn a new language! If you drive to work, then listen to an audio book. Use the time doing something for you.
Create a space in your home that is your home office. This way, you don’t spill your work all over the dining table and into your home life.
We all know that sitting is the new smoking so remind yourself to get up and move. You could set a timer on your phone or your calendar for every hour to remind you to move away from your desk.
Write a To Do List
I love a To Do list! Try making a list of your top tasks for the day and at the end of the day review them. Check off what you have completed and make a new list for the following day. By writing your tasks down you are less likely to be thinking about work when you go home.
Remind yourself to sit correctly. Slouching at our desk is not only going to lead to back, neck and hip pain, our digestive system will also be affected. Why not stick some Post-it notes on your computer screen to remind you to, “Sit up Straight ?” So every time you look at your monitor you are reminded to sit with a good posture.
Drink plenty of water throughout the day. Your brain is approximately 73 % water so if you’re dehydrated, you will not be thinking clearly.
Enjoy Your Lunch Break
Sometimes we need to work through our lunch break but if this becomes a habit this can affect our physical and mental performance. Reclaim your lunch break by going for a walk, eating out at a new place or catch up with your colleagues in the staff area.
Ask for Assistance
If you need some help with your workload then speak with your colleagues. They won’t know you’re swamped unless you tell them. No doubt they will be more than happy to help as they will know that you’ll return the favour!
Be the First Out of the Door for a Change
Is working overtime an exception in your role or is it normal? If it’s the latter, then try and re-address the balance. If there is a deadline pending, then absolutely work late if you need to but be aware of how long you are working each day and try to get your work-life balance more equal. Working longer hours doesn’t necessary mean that you’re working at your optimal.
Rather than sending emails to your colleagues, try speaking directly with them. It is so much easier and quicker to type a message but how quickly you receive a response depends on the workload of your colleague. If you can catch them at the coffee machine or have a quick 5-minute chat this can make all the difference to both of your Inboxes and stress levels.