Emotional Wellbeing

How to Deal with Burnout: A Guide for Team Leaders

September 25, 2022
The Wellness Tribe

Many employees feel the shift to remote work has been a welcome change from the in-office routine despite the uncertainty surrounding COVID-19. In contrast, for others, the disadvantages of remote work became apparent as weeks turned into months and months into a year.

If you have access to the internet 24 hours a day, seven days a week, and don't need to commute, separating work and personal life can be challenging. Late night work and weekend work become more common. Our survey found that 77% of employees have experienced burnout. If staffing levels are cut, workloads increase and burnout quickly become a reality.

The good news is that it is preventable. Employee engagement through an employee wellness program is one important component. Employees that are engaged are happier and more productive. Greater resiliency benefits the organisation as well. However, effective tools and consistent efforts are required to keep staff engaged, reduce burnout, and guarantee that everyone is working toward the same goals.

Here are six strategies to help employees avoid burnout, increase employee engagement, and build resiliency.

Facilitate Better Communication

Facilitate Better Communication
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It is necessary to communicate with your employees to understand their perspectives, difficulties, and perceptions of the organisation and management. Assessments should not be restricted to once a year. More frequency and consistency are crucial in mixed work environments, where employees may feel like they are working in a vacuum. Employees should be able to communicate through all channels available to avoid mental health issues that may arise from isolation.

Small chat groups and meet-ups like virtual lunchrooms and happy hours, as well as one-on-one meetings centred on progress and goals, are all examples of communication touchstones. You can create connections through them, unwind, reduce loneliness, and spot other people who are struggling. But, again, this could help you intervene before things get worse.

"Leadership is about making others better as a result of your presence and making sure that impact lasts in your absence." - Sheryl Sandberg

Allow Employees to Take Time Off.

In many organisations, downtime must be considered to meet demand. Although the redistribution of work may be complex, downtime cannot be ignored. Provide employees with the option of taking breaks, personal days, or vacations when necessary.

Your company's typical working hours should be clearly communicated to employees. In addition, they should be encouraged to turn off their phones and laptops when they are not working. Recognising that they have the right to separate work and personal life will encourage employees to do so. In order to motivate employees to do these things, you might want to introduce some employee wellness initiatives. 

Even short breaks throughout the day can help improve their mood and productivity. Make it clear to your team members that they should not check their emails while on vacation. Find someone to cover their position if it is essential. Upon their return, they will be well-rested and ready to work.

Make Collaboration Easier by Investing in Tools.

Make Collaboration Easier by Investing in Tools.
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Retention requires high levels of engagement and communication. Employees don't quit their jobs because they're awful. They leave lousy managers behind them. Organisational goals are more likely to be achieved by employees who clearly understand their responsibilities and are supported in fulfilling them.

Using employee engagement and performance management technology can help to boost productivity, knowledge sharing, and cooperation. Engagement will close the gap by providing coaching and feedback to both in-office and remote employees, connecting individual and team objectives to the organisation's strategic priorities.

Concentrate on the “Why”

Burnout is typically caused by a gap between a person's values and tasks. Although you are worried and exhausted, you continue to work, forgetting the reasons you joined the company or job in the first place. There is a risk of harm from it. 

Creating a shared sense of why is a task for any leader must determine why we are motivated to complete the goal. As a leader, it is your responsibility to energise your team. Remember the purpose and why it is crucial for the business and your customers. People are more likely to be satisfied with their jobs if they share common beliefs and connections.

Commit to Mental Health and Empathy

There is increasing recognition that mental health is vital for individuals, groups, and society. Moreover, those their leaders support through empathy are more likely, to be honest and accurate. 

When companies build stronger relationships with their employees, employees report it improved mental and physical health by 23% and 17%, respectively. Companies that provide holistic support to their employees report an increase of 21% in high performers. Additionally, employees feel heard and validated, resulting in a more productive work environment and a happier mind body soul.

Prioritise Your Own Health.

Before you can help your team members manage their stress, you must work on your own. Consider how you can help your employees get what they need instead of hunkering down and focusing" on your task.  

The best start is by taking care of your physical and emotional health first; you need to take care of yourself. Get enough sleep at night, eat healthfully, exercise regularly, meditate, and find another person to vent to who isn't "your boss.". Taking care of oneself is more than a luxury; it is a necessity.

Productivity

The Productivity Guide - How to Be More Productive at Work

September 15, 2022
The Wellness Tribe

We've all experienced a bad day while working from home.

You begin your day on a positive note. However, the deadline for a large project is approaching, and you don't have time to complete it. So, instead of staying on track and getting an early start, you get distracted by anything but work.

The majority of your workday is spent on Twitter, Slack, and LinkedIn. We won't even talk about email. So those ambitions of completing the assignment before lunch become far away.

You aren't alone: office workers spend 28% of their time on unnecessary distractions. In addition to this, an average of five hours are spent each week visiting non-work-related websites.

As soon as you put those useless distractions aside, you're hit by midday hunger pangs, and all you want is food. As a result of wasting your whole morning, your mind explodes into a frenzy, and your anxious afternoon transforms into an evening full of stress.

Try to imagine what it would be like if you had a productive workday every day; imagine what it would be like if it became a habit.

At first, you will need to put in more time and effort. Our recommendations, however, may be helpful for long-term adjustments in your work routine with a bit of self-reflection and forward thinking.

Starting Your Day

The Productivity Guide - How to Be More Productive at Work
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A day's work can be set in stone within its first hour. But, with a couple of mistakes, you will find it's already 11 a.m., having no idea where the first two hours of your day went.

Morning productivity is all about developing habits that will last. So if you're looking for something to do on Monday, instead of opening Facebook, open Google Docs instead.

A Few Things To Start With

Starting your day with a nutritious meal will set you up for success. Dietary choices affect your productivity at work, as they provide everything your mind body soul needs.

It is recommended to consume low-glycemic carbohydrate diets throughout the day to maintain consistent energy levels. For those of us who aren't nutritionists, this means lots of fruits and vegetables. In addition, an egg, banana, yogurt, or blueberry breakfast may improve memory and relieve stress.

You should resist the urge to look at your e-mail when you first arrive at your workstation. You might lose your most valuable thinking hours early in the morning if you start your day reading, responding, and sorting your inbox.

The constant checking of your email will also become a habit. Reading your email while you commute to work is an excellent idea if you don't drive to work. If you have any important to-do items to check in your email before heading out to work, allocate five to ten minutes for them.

Once you have inspected it briefly, please turn it off. You will notice the difference in your productivity.

"Productivity is never an accident. It is always the result of a commitment to excellence, intelligent planning, and focused effort." - Paul J. Meyer

The Little Things

Do you still want to open Gmail? You can achieve productivity goals most easily by developing "tiny habits." Tiny habits are simple, ongoing activities that create long-term behavioural changes.

For new behaviours to stick, consider the following factors:

1. Motivating factors that may assist in changing a habit.

2. Acts that make the new habit easy to form.

3. A stimulus that results in an action.

If you know that email is a huge distraction for you, schedule times to check it. Then, treat yourself to a snack break if you finish it in less than 15 minutes. Try this strategy for any habit you wish to create, such as reading or meditating, and you will have a perfect work life balance.

Setting Priorities

The Productivity Guide - How to Be More Productive at Work
Photo by Firmbee.com on Unsplash

It may not be ideal for everyone to have an organised to-do list, but we could all benefit from it. First, sort chores into priority levels and categorise them accordingly. Prioritising the simplest chores is tempting, but setting priority levels will remind you to focus on the bigger tasks first.

Identify Your Distractions

A diagnosis is essential to administering the correct treatment in medicine. In addition, it is essential to understand what precisely distracts you if you want to establish productive habits that last months, not days.

Using time tracking software or good old-fashioned pen and paper, keep track of how you spend your time for a week. Record when you encounter distractions and what they are during the process. 

Review your work time at the end of each week. Analyse patterns of cause and effect. For example, you may fall victim to reading the news while working. Then you scroll for 30 minutes on social media after checking your email.

The process of documenting your week may seem overwhelming to many people. They may claim that it will take a considerable amount of time. But don't ignore this one. You might have more work for one week, but you'll save hundreds of hours later.

A Remote Work Environment

Nowadays, more and more people work from home. Indeed, you're not distracted by co-workers at home, but that doesn't mean you're untouched by distractions. Homeworkers often become their own worst enemies when working from home.

Conclusion

Whenever possible, try to replicate your regular weekday on your off-days. A regular schedule of waking up, showering, and dressing as if you were going to work is important. Working from home doesn't mean staying at home all day.

Go to a coffee shop to avoid the temptation to clean the bathroom or organise your bookcases. Instead, commit to accomplishing more - preferably ahead of the weekly demands - when you work from home.

Personal Wellbeing

Embracing Wellness Habits That Will Last for a Lifetime

January 9, 2023
The Wellness Tribe Team

We all know the feeling of wanting to break free from the habits that keep us stuck - whether it's biting our nails, procrastinating, smoking, or overeating. These habits can be incredibly hard to break; they become ingrained in our daily routines and can even be triggered by certain emotions or situations. But there's hope! 

In this article, we will take a deep dive into the world of bad habits and discover practical strategies for identifying and overcoming them. We'll also share some tips and tricks for maintaining positive change in the long term, so you can finally say goodbye to those pesky bad habits once and for all!

Knowing Is Half the Battle.

Knowing Is Half the Battle.
Photo by Nubelson Fernandes on Unsplash

In order to defeat the enemy, you must first know its name. And when it comes to bad habits, the first step to victory is identifying which ones are holding you back. So, grab a pen and paper and list all the common bad habits you suspect might be causing you harm. From procrastination to nail biting, oversleeping to overeating, smoking to excessive screen time, jot down everything that comes to mind.

Once you have your list, take a moment to reflect on which habits are causing the most damage. It could be something that's taking a toll on your physical or mental health or causing problems in your relationships or at work. But remember, it's not just about the habit that causes the most harm; it's also about the one that you feel most motivated to change. It's time to pick your battles wisely; change is a process, and starting small is ok. Take one habit at a time and focus on conquering it before moving on to the next one.

By identifying your bad habits, you're already taking the first step towards breaking free from them. You know the enemy; now it's time to wage war and claim victory over them!

Digging Deep to Uncover the Roots

To break free from bad habits, you must go beyond the surface level and uncover the deeper reasons behind them. Why do you bite your nails? Why do you procrastinate? Why do you overeat? These reasons vary from person to person and can stem from anything from stress, boredom, lack of self-control, or even past traumas.

Think of it like digging for treasure; the deeper you dig, the more valuable the treasure. By delving deeper into the root causes of your habits, you'll unearth valuable insights that will help you make lasting changes. For instance, if you find that you overeat as a way to cope with stress, you'll be better equipped to find healthier ways to manage stress. Or if you procrastinate when you're bored, you'll be better equipped to find activities that will keep you engaged and motivated.

Aiming for the Stars (Realistically)

Aiming for the Stars (Realistically)
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Setting specific and achievable goals is crucial in keeping you motivated and on track when trying to give up a bad habit. It's important to remember that change is a process, and starting small is okay. Setting goals that are too ambitious can be discouraging, but setting goals that are too easy can be demotivating as well.

To set specific and achievable goals, it's helpful to use the SMART criteria. This means making sure your goals are Specific, Measurable, Achievable, Relevant, and Time-based. For example, instead of setting a general goal like "I want to stop smoking," a SMART goal would be "I will quit smoking by the end of the month by using nicotine replacement therapy and attending a support group.

It's important to remember that change is a process, and it's ok to make mistakes and slip up. But by setting specific and achievable goals, having a clear plan in place, and seeking support when needed, you'll be better equipped to overcome your bad habits and make positive changes in your life.

You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of." - Jim Rohn.

Celebrating Your Wins and Continuing on the Path to Success

We've reached the end of our journey together, and what a journey it's been! We've delved into the world of bad habits, unearthing the reasons behind them and discovering practical strategies to overcome them. From identifying and understanding the causes of your bad habits to setting specific and achievable goals, we've covered it all.

But remember, change is a marathon, not a sprint. You may stumble and fall, but it's important to pick yourself up and keep moving forward. And don't forget to celebrate every small victory; it's a reminder that you're on the right path. And when you do face setbacks, don't let them discourage you; it's all part of the process.

Seeking help is a sign of strength, not weakness. You don't have to go through this alone, and it's ok to ask for support from friends, family, or professionals. And remember, progress, not perfection, is the ultimate goal.

So, raise a glass and toast to your triumphs and progress, for you have the strength and determination to overcome your bad habits. Cheers to you and your journey!

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This month we are focusing on food and how it affects your mental health. Join us as we bring in the most relevant interesting content from across the wellness segment.

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