Take time to relax every day
Slow down, relax your shoulders & breath more naturally.
Try breathing exercises, yoga, aromatherapy & Mindfulness to help to you to feel calmer.
www.mindwell-leeds.org.uk/relax
Eat healthy
Eat a balanced lunch with fresh veg & protein.
Take some healthy snacks to work – ditch the sugary snacks & crisps.
Drink no more than two cups of coffee a day.
Drink herbal teas & plenty of water.
www.mindwell-leeds.org.uk/look-after-yourself
Take proper breaks
Take a lunch break away from your desk – sit with your colleagues or go for a mindful walk.
Take your holidays – working under pressure for months without stopping can allow stress to build up.
Pace yourself – working long hours & taking work home will increase tiredness & anxiety.
Create time for yourself each day – build in at least 30 minutes to shut off & do something you enjoy.
Manage your time
Try to prioritise – schedule time each day to review your big to-do list & decide what needs doing today. Think about which tasks are important as well as urgent & try to concentrate on one task at a time without feeling overwhelmed.
Try to organise your workload – start to plan projects early so that you can set deadlines for yourself & flag any problems to your manager.
Plan for the unexpected – create some slack so you can react to unexpected demands & tasks.
Sleep well
Create a nightly routine to help you sleep.
Switch off digital devices after 9pm – turn off your mobile & laptop.
Tackle any worries keeping you awake.
Practise relaxation & breathing exercises.
www.mindwell-leeds.org.uk/sleep
Look after your health
Take 30 minutes of moderate exercise per day – take a stroll at lunchtime, ride your bike to work or find something you enjoy.
Stop smoking – it will only make you feel more anxious.
Avoid drinking alcohol after a stressful day – swap a drink for relaxation!
www.mindwell-leeds.org.uk/look-after-yourself
Spend time with colleagues
Try to eat your lunch with colleagues – a few times a week to have a chat & catch-up.
Organise some team lunches – ask your colleagues to bring in one dish to share & sit down together to catch up. Or try a team crafting activity!
Take part in work social activities like sports clubs, craft groups, social outings, book clubs, baking competitions or charity fundraising.
Reduce the pressure
Try talking to your manager – if you are struggling or not clear about your role or objectives.
Try to be realistic – are you expecting too much of yourself? What can wait, what’s important & can anyone else help?
Keep your desk tidy – a calm working space can help reduce unnecessary stress.
Divide problems up – break problems up into realistic chunks & create time in your diary for projects & routine work.
Don’t keep problems to yourself – try talking it through with a friend or colleague you trust.