What if SMALL CHANGES could protect your well-being from STRESS AT WORK?
Developed by the New Economics Foundation from a review of international research, these five actions are simple, practical steps we can integrate into our daily lives to improve our well-being.
According to the most recent evidence, it is essential to incorporate the following five actions into our daily routine to improve mental well-being at work. Various studies and research support the importance of implementing these actions, highlighting their positive impact on mental health and the work environment. Here are some different findings to share.
Be active
Rebar et al. (2015) really delve into how being active can boost our well-being at work. They explain that regular physical activity has amazing mental health benefits, like reducing depression and anxiety. This is thanks to the release of mood-enhancing chemicals like endorphins and serotonin when we exercise, which helps lower stress and lifts our spirits. So, by making physical activity a part of our daily routine, we can significantly improve our mental health and become more resilient to the stresses of the workplace.
They also highlight that being active can sharpen our cognitive function, which is key for staying productive and performing well at our jobs. Exercise increases blood flow to the brain, which helps with concentration, memory, and problem-solving skills. This means that when we regularly engage in physical activity, we're likely to be more focused and efficient in our work tasks. Even taking short breaks for activities like walking or stretching can break up the monotony of sitting all day and prevent fatigue and decreased productivity.
Lastly, Rebar et al. (2015) point out that regular physical activity can lead to better sleep, which is crucial for functioning well at work. Good sleep quality helps us stay alert and reduces the risk of burnout, so we can start our day feeling refreshed and ready to handle our responsibilities. Promoting a culture of physical activity in the workplace also creates a more positive and supportive environment, encouraging everyone to prioritize their health and well-being. By making exercise a regular part of our routine, we're not only boosting our physical health but also contributing to a more dynamic and productive workplace.
Take Notice
Brown and Ryan (2003) really brought to light how being mindful and staying present can boost our psychological well-being. They explained that when we pay attention to what's happening right now—our thoughts, feelings, and bodily sensations—we can engage more fully with our surroundings. This kind of awareness helps us recognize and deal with stressors more effectively, which can really enhance our mental health and well-being at work.
They pointed out that mindfulness helps us break free from automatic, habitual reactions to stress. Instead of just reacting without thinking, mindfulness allows us to respond thoughtfully and deliberately. This shift can help us manage our emotions better and feel less exhausted and burned out. Plus, being mindful helps us develop more self-compassion and empathy, improving our relationships with colleagues. When we're more understanding and supportive of each other, it creates a more positive and collaborative work environment.
Brown and Ryan (2003) also found that mindfulness boosts our cognitive functions like focus and attention. When we're mindful, we're better at concentrating on tasks and avoiding distractions, which can lead to higher productivity and job satisfaction. Simple mindfulness practices like focused breathing and reflection can be integrated into our daily routines, helping us stay aware and present throughout the workday. By cultivating mindfulness, we not only enhance our own well-being but also contribute to a more positive and productive workplace culture.
Connect
Building strong connections at work is like having a built-in support system that can really boost your well-being. When you form meaningful relationships with your colleagues, it provides emotional support and reduces feelings of isolation. This sense of belonging can make a huge difference in how you feel about your job. It’s comforting to know that there are people at work who understand you and value your presence, which can significantly lower your stress levels and increase your overall job satisfaction (Bupa Global, n.d.; Corporate Wellness Magazine, n.d.).
Having solid social connections at work also ramps up your engagement and productivity. When you feel connected to your peers, you’re more likely to be motivated and committed to your role. This engagement not only improves your performance but also boosts the overall productivity of your team. Plus, strong connections encourage open communication and collaboration, which are essential for effective teamwork and problem-solving. It’s amazing how much more enjoyable and efficient work can be when you have a good rapport with your coworkers (Corporate Wellness Magazine, n.d.; Greater Good Science Center, n.d.).
Creating opportunities to connect with your colleagues, like through team-building activities or social events, can make these relationships even stronger. Encouraging everyone to participate in these activities helps build trust and camaraderie, making the workplace feel more positive and cohesive. When companies prioritize social connections, they foster a culture of support and inclusivity. This not only enhances the mental well-being of employees but also makes the workplace a more enjoyable and productive environment for everyone involved (Bupa Global, n.d.; Greater Good Science Center, n.d.).
Keep Learning
In "How Continuous Learning Can Support Mental Health in the Workplace," Kuehn (2023) dives into the ways that constantly learning new things can make a big difference in how you feel at work. When you keep pushing yourself to learn, it gives you a sense of purpose and achievement. This is huge for your mental health because it helps you feel more capable and reduces stress. Learning new skills boosts your confidence, making it easier to tackle challenges and adapt to changes at work.
Kuehn also talks about how learning together can make work more enjoyable. When you join learning programs, it’s not just about gaining new knowledge—it's also about building better relationships with your coworkers. These shared experiences can help you feel more connected and supported, reducing feelings of isolation. A supportive work environment where people communicate and collaborate well is crucial for a positive atmosphere, and learning together can foster this kind of environment.
Finally, Kuehn highlights the role of employers in promoting a culture of continuous learning. By offering training programs, workshops, and access to online courses, companies can support their employees' mental well-being. When employers invest in their team's development, it not only helps employees grow professionally but also keeps them engaged and satisfied with their jobs. This investment in continuous learning leads to a more resilient and motivated workforce, which benefits everyone in the long run (Kuehn, 2023).
Give
Engaging in acts of giving at work can do wonders for your mental well-being. When you help out a colleague or share your resources, it naturally strengthens your relationships with your coworkers. These small acts of kindness build a supportive atmosphere where everyone feels more connected and less stressed. This not only boosts your job satisfaction but also fosters a positive work environment where everyone thrives together (Bupa Global, n.d.; Corporate Wellness Magazine, n.d.).
But the benefits don't stop there. Giving can also trigger a release of endorphins, often referred to as the "helper’s high," which can improve your mood and reduce stress levels. This natural high makes you feel happier and more engaged in your work. Plus, research shows that regularly engaging in altruistic behavior is linked to lower rates of depression and anxiety. So, those moments of giving don’t just help others—they help you maintain a healthier mental state too (Corporate Wellness Magazine, n.d.; Greater Good Science Center, n.d.).
Creating a culture of giving at work, like through mentoring programs or peer support groups, can significantly boost everyone’s well-being and professional relationships. These initiatives help build a sense of community and belonging, which are crucial for a positive work environment. When organizations encourage these practices, it leads to a more productive and satisfied workforce, benefiting everyone involved. It’s a win-win for both employees and the company (Bupa Global, n.d.; Greater Good Science Center, n.d.).
In conclusion, this key information highlights a powerful and practical approach to enhancing our mental health and overall happiness. By incorporating the five key actions—connecting with others, staying active, being mindful, continuing to learn, and giving to others—into our daily lives, we can make a significant positive impact on our well-being. The evidence supporting these actions is robust and compelling, showing that these simple yet effective behaviors can lead to greater life satisfaction and improved mental health. Personally, it resonates with the idea that small, intentional changes in our daily routines can create ripple effects that improve not just our own lives but also the lives of those around us.
References:
Aked, J., Marks, N., Cordon, C., & Thompson, S. (2008). Five Ways to Wellbeing: A report presented to the Foresight Project on communicating the evidence base for improving people’s well-being. London: new economics foundation.
Rebar, A. L., Stanton, R., Geard, D., Short, C., Duncan, M. J., & Vandelanotte, C. (2015). Effects of physical exercise on depression and anxiety: A meta-analysis of randomized controlled trials. Journal of Health Psychology, 20(10), 1143-1157.
Brown, K. W., & Ryan, R. M. (2003). The benefits of being present: Mindfulness and its role in psychological well-being. Journal of Personality and Social Psychology, 84(4), 822-848
Bupa Global. (n.d.). The importance of social interaction at work and beyond. Retrieved from https://www.bupaglobal.com
Corporate Wellness Magazine. (n.d.). The power of social connection in employee wellness. Retrieved from https://www.corporatewellnessmagazine.com
Greater Good Science Center. (n.d.). Six ways to grow social connections on the job. Retrieved from https://greatergood.berkeley.edu
Kuehn, A. (2023). How continuous learning can support mental health in the workplace. The Good Men Project. Retrieved from https://goodmenproject.com
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