Many aspects of the workplace are out of our control, but that does not mean we should cede control of our well-being. Maintaining well-being in the workplace is an issue common across all industries. Studies show that 80% of employees report problems with burnout and 66% struggle with work-life balance. These challenges do not have to derail your mental health or your career goals. Here are five actions you can take to put yourself in the driver’s seat when it comes to how you feel at and about work.
- Take breaks. Research shows that the human brain needs to take a break every 90 to 120 minutes to function at its best. These breaks should not consist of scrolling social media or other screen time. To be effective, breaks should take you out of your work environment (which for many of us is a screen). Consider a quick physical activity, such as a walk down the block, climbing a couple of flights of stairs, or doing stretching exercises.
Another way to take a break is to explore an interest outside of work. Read a few pages of a book, listen to five minutes of an audiobook or podcast, or pick up your knitting project and spend five minutes finishing a row. Consider taking these breaks right before or after meetings to recharge. Microsoft recently conducted a study that found taking 5- to 10-minute breaks between meetings significantly reduced accumulated stress and overwhelm and also improved focus.
- Practice gratitude. Each day, make an effort to note, either mentally or in a notebook, a few things that you are happy about or thankful for. By practicing gratitude, you train yourself to bring things that are positive to the front of your mind. This puts negative thoughts and feelings in perspective. It does not deny that there are challenging aspects to your day but allows you to see them in balance with the good.
- Set clear goals. Create long- and short-term goals for yourself. From your basic daily to-do list to bigger career objectives, like learning a new skill or getting a promotion, goals give you a focus to work toward. They also allow you to tie the work you are doing to a larger purpose.
Consider checking in with yourself regularly as a way to inform daily goals. Routinely ask yourself, “How am I doing today?” and “How am I feeling?” Instead of trying to fix the feeling, aim to become more emotionally aware. Understanding this will lead to giving yourself the motivation, as well as the grace, to meet your goals in a way that works with your current mental state. - Prioritize professional development. Consider taking a management course, pursuing a certification, or attending an event on a topic that interests you. By actively contributing to your growth, you’ll feel more in control of your future career opportunities.
- Build your community. Cultivate trusted relationships within the workplace and in your larger professional network. With these connections, you’ll have more resources to turn to when you feel overwhelmed by a situation — people who can give advice or serve as sounding boards. Actively fostering collaboration among your community can also amplify the impact you have across your organization.
Implementing any of these steps can help you take control of your emotional health, as well as your reaction to and impact on your workplace. A focus on personal well-being improves the quality of your work and ultimately benefits your organization.
As the founder of GovEvents and GovWhitePapers, Kerry is on a mission to help businesses interact with, evolve, and serve the government. With 25+ years of experience in the information technology and government industries, Kerry drives the overall strategy and oversees operations for both companies. She has also served in executive marketing roles at a number of government IT providers.
Leave a Reply
You must be logged in to post a comment.