How can I look after my wellbeing at work?

Take time to relax every day

• Slow down, relax your shoulders and breathe more naturally.

• Try breathing exercises, yoga, aromatherapy and Mindfulness to help to you to feel calmer.

www.mindwell-leeds.org.uk/relax

Eat healthy

• Eat a balanced lunch with fresh vegetables and protein.

• Take some healthy snacks to work - ditch the sugary snacks and crisps.

• Drink no more than two cups of coffee a day.

• Drink herbal teas and plenty of water.

www.mindwell-leeds.org.uk/look-after-yourself

Sleep well

• Create a nightly routine to help you sleep.

• Switch off digital devices after 9pm - turn off your mobile and laptop.

• Tackle any worries keeping you awake.

• Practise relaxation and 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 moreanxious.

• Avoid drinking alcohol after a stressful day - swap a drink for relaxation!

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 and taking work home will increase tiredness and anxiety.

• Create time for yourself each day - build in at least 30 minutes to shut off and do something you enjoy

Spend time with colleagues

• Try to eat your lunch with colleagues - a few times a week to have a chat and catch-up.

• Organise some team lunches - ask your colleagues to bring in one dish to share and 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.

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 and 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 and flag any problems to your manager.

• Plan for the unexpected - create some slack so you can react to unexpected demands and tasks.

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 and 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 and create time in your diary for projects and routine work.

• Don't keep problems to yourself - try talking it through with a friend or colleague you trust.

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