Whilst important conversations surrounding workplace well-being have increased, particularly since the pandemic, this has not always translated into action. Many employees continue to face high levels of stress and burnout, often due to the demanding workloads and minimal recovery time. The need for effective stress management strategies to protect employee wellbeing at work is more critical than ever.
In addition to policy changes and support from their organisation, individuals should also be empowered with easy-to-implement tools to boost their wellbeing at work and protect themselves from burnout. In this article, I delve into five essential tips to protect your wellbeing at work, whether it’s through creating boundaries, and setting aside time for self-care, or breaking large tasks into manageable pieces, confiding in trusted colleagues and normalising failure.
Create boundaries with toxic people
An important part of boosting your wellbeing at work is minimising contact with toxic people. Toxic colleagues will increase your stress and drain your energy, hindering productivity and focus.
There are three common types of toxic people:
- The grouches – These are people who are chronically unhappy, pessimistic, or irritable, spreading negativity throughout the workplace.
- The energy vampires – These coworkers make everything about them. You will notice that they never ask anything about you and can often leave you emotionally drained.
- The drama kings and queens – These are people who are addicted to workplace drama, turning every work conflict into a soap opera for which you have to play the audience.
For your well-being, it’s essential to be mindful of how interactions with others affect your energy levels. Life is too short to spend time with people who deplete you, so be aware of how you feel when you’re with others in the workplace. If certain colleagues exhaust you, set clear boundaries to protect your mental and emotional health. By doing so, you’ll feel more focused, positive, and empowered at work.
Break large tasks into doable pieces
Breaking larger tasks into doable pieces is another great way to boost resilience in the workplace. This approach helps you avoid procrastination and keeps you from feeling overwhelmed.
Start by identifying the main goal of your task, then divide it into sub-goals that are smaller, more specific, and manageable. Assign deadlines and priorities to each, while ensuring you have the resources and tools to achieve them. Use a calendar to track when sub-tasks should be completed and build in buffer times to allow for unexpected scenarios.
However, not every task can or should be broken into pieces. Sometimes too many pieces can be distracting. Being flexible, agile, and adaptable about what it takes to get things done is equally important.
Normalise failure
In addition to breaking tasks down, it’s important to normalise failure as part of this process. While everyone likes to win and be successful, failure is a part of life. By normalising failure as a mindset, you can embrace more challenges, take greater risks, seek constructive feedback, and improve your performance and likelihood of success. One strategy is to define success by setting realistic and meaningful goals for yourself and your team. Create an environment that acknowledges that people can improve in the future, learn from the circumstances, and be accountable for their actions to set you and your team up for success in the future.
Set aside time every day for you
At work, it’s easy to prioritise your to-do list, especially when facing tight deadlines. However, constantly pushing yourself can quickly lead to burnout. To prevent this, it’s essential to set aside time each day to recharge.
In the workplace, this could mean stepping away from your desk for a few minutes, going outside for a walk, listening to your favorite music, or practicing meditating. Studies show that getting out into nature can lower your blood pressure and increase your level of dopamine. If you do not set aside time to take care of yourself during the work day, your energy gets depleted. Think of your energy as a bank account and imagine ways to make deposits daily to get the results you want and need.
Have a confidant
Whilst it might be tempting to keep feelings to yourself during challenging times, it is important to have a trusted colleague or confidant with whom you can confide and openly share your lows, insecurities, and regrets.
Workplace pressures can leave us feeling like we did not quite meet our own expectations or let someone down. Instead of ruminating in isolation, have people who can listen without being judgmental but can also provide realistic and balanced reassurance, as well as insights that help you learn from the experience. Being able to reach out and say, “I need to speak with you,” and share openly without fear of judgment is vital to well-being. Pay it forward by being there in a similar way for another person (and it need not necessarily be the same person you lean on).
These small, yet powerful actions can help you to feel more energised, fulfilled and focused at work and a healthier, more balanced work environment supports an engaging career and fulfilling life.
Beth Benatti Kennedy
Beth Benatti Kennedy, MS, LMFThas more than twenty-five years of experience as a leadership and team coach, resiliency-training expert, and speaker. Beth is also the best-selling author of Career ReCharge: Five Strategies to Boost Resilience and Beat Burnout and co-author of ReThink Resilience: 99 Ways to ReCharge Your Career and Life.
