Workplace wellbeing and stress management tips for busy professionals http://www.MyWorkPlaceWellbeing.net and www.myworkplacewellbeing.net/stress-and-anxiety-in-the-modern-age

1. 65 Work Place Stress Tips
Enhance your career and Live your Life
Learn about stress relieving exercises and techniques
If you practice them often they will lessen the strain on your mind, body
and spirit. Any exercise which requires deep breathing is beneficial
because of the overall calming affects. Aerobic exercise is said to be
good for lowering high blood pressure.
Get advice about Long term exhaustion
Workers who work long hours and need to stay at work until they finish
with the emergency usually gather a lot of hours at work which can be
difficult to get back and they get exhausted especially if they do not stop
for regular breaks. See a medical practitioner if you seem to be
exhausted all of the time.
Take regular breaks from the computer
The body was not made to stay in a fixed state but was designed for
your muscle to make a pumping action. Get up and go for a walk, make
sure that you spend intervals of less than 15 minutes at a time sat in
your chair concentrating on one activity.
Make sure that your eat well
This is not about dieting it is about finding out what works for you. The
best people to see to talk about will offer you nutritional counselling and
will find the right diet for you based on your physical and emotional
needs.
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2. Rekindle your interest in your job
Find out all you can about a “Hot” topic in your field: If you are to remain
in your job you need to stop your dwindling interest in your work and
revamp your awareness of why this is the job for you. Many
professionals have updated legislation regularly sent to them or look in
social work magazines. Surf the internet for the issues and talk about it
in team meeting. See what other teams or authorities are doing about
the subject. Write a summary about the key points and send them to
your colleagues
Have a health audit
Go see your doctor for a 6 monthly check up, if you feel unable to cope
with work due to a health concerns you should first discuss this with your
doctor before you discuss it with any managers at work. Ask your
manager for a referral to Occupational health, if you feel your job may be
affected
Take some time off
Some workers can find it hard to priorities appropriate breaks, ensure
you plan your breaks for a whole year, it doesn’t matter if you do not go
away but make sure you have a break from work.
Have a sabbatical
Sabbaticals are literally a holiday or time off from work. Some
companies and authorities will provide workers unpaid leave as part of
work life balance.
Go to bed early
Running on empty also means not having enough sleep to allow you
body to repair. Of you are routinely going to bed late and getting up early
you need to change your sleeping patterns.
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3. Have a mentor
If you need to progress your career and it is not working consider a
mentor who can help you look at what skills and learning you need to
develop. You can model yourself on a mentor, they are supposed to
inspire you by their achievements and support you to get to place where
you want to get to. Ask them how they deal with their stress nad take
their advice.
Keep your desk uncluttered
Workers who have to spend a lot of time at their desks should bare in
mind the aspect of how a cluttered desk can create chaos in their
working day. Keep things available such as important manuals, pens
and a pad. Shred confidential work as you go. Have a clear out day and
regular administration days to complete work. Cleanliness on your desk
is important especially if you eat at your desk. Aim not to eat at your
desk.
Do not take your work home
Taking work home means that you do not have a break and work and
home boundaries become blurred. Your home should be a space which
makes you happy, if your work is not making you happy then this will
impact on your home live. If you have to take work home make sure that
you have a clean space to do it in and take everything back to work
including things which need to be shredded. Try doing work in the library
or some other place like an internet café. You can also do work in free
inspiring surroundings such as museums and parks.
Understand the difference between types of trauma and its effects
on you
Post traumatic stress disorder is known as a direct result of being
traumatised by something that happened to you, vicarious trauma is
what happens to people in the caring profession who are secondary
witness to other people’s trauma. It can creep up on workers insidiously.
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4. Make sure you understand the affects, aim to contextualise what you are
hearing in relation to the world that you live in, seek appropriate support,
request debriefing sessions, managers should offer workers debriefing
sessions, group supervision and counselling especially when workers
are dealing with emotionally taxing abusive situations.
Have a hobby
Research suggests that having a hobby can release tension from a
stressful job. You do not need to worry if is taxing as the affect is to take
your mind of the work and rebalance and focus your attention on your
needs.
Carry a snack in your bag
If you keep having to miss meals because of your work load prioritise
carrying around snacks in your bag and cans of soup in your drawer at
work
Get your basic needs met
Take 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 even
buying food for each other.
Work together as a team to get your needs met
Pulling together to arrange a birthday cake, the lottery etc is good team
building if everyone wants to join in. If your team is not good at this then
ensure you make friendships with others in your organisation to go to
lunch with or have a chat.
Try not to get lost
Carry a pocket A-Z, route map on your person/ in your bag in case you
get lost when you start a new job or travelling. If you are new to an area
you should ensure that during your induction you obtain a good
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5. orientation of the places you have to travel to. You also need to know
the areas that are not safe to wander into and where you maybe
vulnerable at certain times. Always let your colleagues know where you
are going
Be careful about your personal safety
Some workers have jobs which makes them susceptibly to harm. Agree
a code to alert people that you are in danger if you ring in or if they ring
you. Ensure the full address of where you are visiting is left and that you
know who will be responsible for finding out about your welfare. Let
people know if you have left the visit safely. Make sure all new members
of the team know the safety procedures.
Invest in a digital microphone
Immediately take down your notes following a complex or a long
interview. It is not easy to write contemporaneous notes however social
work requires them especially when the service user is in dispute with
the local authority. Do not use your microphone to tape any
conversations; this would break Human Rights law and data protection.
Write a list at the beginning of the day of not too many things to do
Long lists are frustrating especially if you have a job where you get many
interruptions. Tick them off as you go and make a game of achieving its
completion. Congratulate yourself on your achievements and make a
new list at the beginning of the next day.
Learn a new skill
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6. Creativity will help you to remain vital at work and learning a new skill
either physical or one which takes aptitude will help you focus on your
needs and boost your self esteem. It offers balance to your life and
lessens the impact of stress.
Stay up to date with important information so that you will not be
caught out when the new law/ processes come in.
Once a week check out the government website or subscribe to a feed
on the internet.
Retrain
If this is not the job for you have a strategy to get out which could be
retraining. Take care not to provide your self with more stress whilst
undertaking retraining, however the challenge of starting a new career
for yourself may counterbalance the stress that you might feel in your
current job. Seek appropriate advice about retraining and see if you will
be allowed paid or unpaid study time.
Use a life coach
Go see a life coach to discuss your career plan if it is not going right
Training
Find out about free bursaries and free training. Contact the national or
local association and find out if they have training to prevent burn out
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7. Report writing
Use concise language when writing reports, then under each point
expand on your argument using evidence from direct work with service
user / customers or other professionals
Incorporate research in your work
Keep a list of useable research on 5 main topics to do with your job and
service users, expand on these over time
Get some help with report writing
Agree with a colleague reciprocal proof reading but make sure that
personal details are not provided and documents are not mislaid.
Use the find key word tool in word documents
Most social workers have never been on Word Document training, ask to
go on one or get a good book. There are lots of useful tools which will
help you write your reports.
Communicate clearly
Clearly communicate your needs as a worker but be respectful and
considered. Practice public speaking and talk through any anxieties that
you may have about reporting information verbally.
Seek clarity from unclear communication
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8. Request clarity of roles and responsibilities in writing from those who are
decision makers
Make good use of supervision
Keep your own notes and come to supervision prepared. Ensure you set
up a work plan and review it prior to supervision. Bring forms to
supervision which you may need signing immediately such as training
requests, timesheets, and annual leave requests, and make sure these
issues are put on the agenda so that they are covered.
Sort out your work permit
Ask for time off work to do this and get good legal advice if you have
problems
Reconnect to the reason why you became a worker in your
profession
Keep in mind the reason(s) you became a worker in your profession and
make 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 if
this is the job for you.
Devise your own induction
If you are new to the organisation and no one has set up an induction for
you make sure you find out the key operational documents and the how
things work. Look on the internet and contact the Human Resource
department.
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9. Get through your probation
Make sure you are aware of what you need to do at the outset and
request written in formation.
Celebrate your achievements
Undertake a time line of things you have achieved, make sure they are
in your CV or résumé
Know what you are entitled to and the procedures
Annual leave, dress code, equality issues, harassment, bullying,
violence, complaints policy, disciplinary procedure, grievances, whistle-
blowing procedures, these are all procedures which you need to be
aware of in your job.
Use Work plans
Devise work plans for yourself and for your cases/ customers/ projects.
Managing your work by objectives is a key process in the achievement
of coordination, control, completion of tasks, development, and clarity.
Your plans should be flexible, and you should use them to chart
progress or to problem solve specific areas. Review and evaluate work
plans. They will lessen stress as it arises in your work.
Stop going on social network sites and do your work instead
You really have to consider if you want to spend all day on the internet in
social network groups or do you want to get your work done so that you
so not feel the pressure from service users, customers or managers.
You should be aware that some organisations monitor the use of the
internet and they can trace the hours you have spent accessing certain
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10. sites. But you should use it to get good information from reputable
places and you can get good feedback to questions you pose.
Spend time with you family and friends even when you are work
This is essential not just physically but mentally. Have pictures and
visual reminders of your children, family and friends around you as your
happy thoughts to counterbalance the effect of working in a stressful
environment
Aim for a win- win situation with managers and service users.
Do not think of compromising as backing down, a win- win situation is
something that you should aim for even if you do not know how to
achieve it. It is a mind set that if practiced will leave you and the person
you are negotiating with feeling positive from your interaction with each
other. You will begin to use language which reflects win- win. Examples
of this are agreeing to disagree, understanding a perspective which has
merits but does not fit into the context you are working in, respecting
difference.
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
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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.
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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 you
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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 get
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14. reminders emailed to you or subscribe to an appropriate
magazine. Take regular readings of your sense of humour.
Join a support group
Deal with work place bullying and harassment
Have regular pampers
Practice conflict mediation techniques
Always approach a conflict situation calmly. If you do not have the
experience in dealing with conflict situations and it arises often in your
job find out what training you can go on to develop your skills.
Do not let emails run your life
Deal with emails by checking less often, reply to urgent ones, at the end
of the day try to clear your inbox. Do not forget to turn your out of office
message on and leave a message asking people not to put emails in
your inbox whilst you are away. When you return to work start with the
latest one or see if you can deal with themes or threads before you deal
with individual emails
Play a game of completing your action list
Making things a game means that you take things more light heartedly. If
you find yourself in competition you should re evaluate the usefulness of
the game
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15. Manage your time effectively
This also means factoring into your day breaks and time to yourself. If
you have time management problems you should seek support and let
people know if you will not meet deadlines. If you do not communicate
that you are going to be late not much can be done about it and you will
get into trouble and be anxious.
Try keeping a month to a view diary
Map out your month not your week
An overview of what you will be doing for the month is much better than
a short sighted view of a week. It takes the desperation away from
making it through until Friday night and gives you a sense of control and
a sense of living instead of just surviving.
Turn your mobile off when you are driving
Try spending longer and longer periods with your mobile off outside of
office hours
Stay inspired
The dictionary defines inspiration as "The process of being
mentally stimulated to do or feel something, especially to do
something creative."
When someone inspires you, you're moved to take creative action.
Take 15- 20 minutes exercise in the morning
There is a belief that this is more beneficial than exercises at the end of
the day as it helps you let go of excess weight and relaxes you, making
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16. you happier and starts off your day with you spending time on your
wellbeing.
Stay focused
Stay present and focused to what you are doing at anyone moment and
give 100%. You will make fewer mistakes. People who are anxious
about what will happen constantly live in the future build in ongoing
anxiety which whittles away their wellbeing
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