The role of social connections at work

The importance of forming strong social connections at work is often overlooked. Yet, these connections are important for maintaining both mental and emotional wellbeing. Building strong relationships with colleagues can lead to a more fulfilling and productive work life. 

1. A boost to mental health

Social connections are a cornerstone of mental health. Regular interaction with colleagues can significantly reduce feelings of isolation and loneliness, which are common in remote and hybrid work settings.

How social connections can boost mental health:

• Support system: having trusted colleagues to turn to during challenging times provides emotional support and reassurance.
• Stress reduction: engaging in casual conversations and shared activities can lower stress levels and create a more relaxed work environment.
• Increased happiness: positive interactions and a sense of belonging can enhance overall job satisfaction and happiness.

2. Increased job aatisfaction

Feeling connected to co-workers can lead to higher job satisfaction. When we feel valued and supported, we are more likely to enjoy our work and stay committed to our role.

Key benefits include:

• Sense of belonging: social connections help form a sense of belonging, making employees feel more integrated and valued within the organisation.
• Motivation: strong relationships can increase motivation and engagement, driving employees to perform better and strive for excellence.
• Job fulfilment: collaborating with colleagues and contributing to a positive work culture can lead to a greater sense of fulfilment.

3. Improved team collaboration

Effective teamwork relies heavily on strong social connections. When team members trust and understand each other, collaboration becomes smoother and more efficient.

Benefits include:

• Enhanced communication: open lines of communication are vital for successful collaboration. Social connections facilitate honest and transparent communication.
• Problem-solving: diverse perspectives and ideas often emerge from strong social networks, leading to innovative solutions and better decision making.
• Conflict resolution: strong social bonds make it easier to address and resolve conflicts constructively, maintaining a harmonious work environment.

4. A more positive work culture

A positive work culture is built on the foundation of strong social connections. When employees feel connected, the overall work atmosphere becomes more vibrant and supportive.

This can lead to:

• Inclusivity: social connections promote a sense of inclusivity and diversity, making all employees feel welcome and appreciated.
• Employee retention: a supportive and positive work culture can significantly reduce employee turnover, saving organisations time and resources.
• Organisational loyalty: employees who feel connected and valued are more likely to remain loyal to the organisation, contributing to its long-term success

5. Supporting professional growth

Social connections can also play a crucial role in professional development. Networking with colleagues can open doors to new opportunities and insights.

Here’s how:

• Mentorship and guidance: Building relationships with experienced colleagues can provide valuable mentorship and career guidance.
• Skill development: collaborative projects and peer learning opportunities can enhance skills and knowledge.
• Career advancement: social connections can lead to new career opportunities, promotions and professional recognition.

Tips for forming social connections at work

Building and maintaining social connections at work can require a certain amount of effort. Here are some practical tips to help build these connections: 

Regular check-ins

Schedule regular check-ins with team members to discuss work progress and personal wellbeing.

Team building activities

Organise team-building activities, both virtual and in-person, to strengthen bonds and improve collaboration.

Celebrate milestones

Acknowledge and celebrate personal and professional milestones, such as birthdays, work anniversaries and project completions.

Open communication

Encourage open and honest communication, where employees feel comfortable sharing their thoughts and concerns.

Inclusive practices

Promote inclusivity by creating a welcoming environment for all employees, regardless of their background or role.

Flexible social spaces

Provide flexible spaces, both physical and virtual, where employees can interact informally and build relationships.

Why Managers Should Make Themselves a Priority

In most industries, the role of management can be very demanding owing to the extra responsibilities not only for the company itself, but also the employees within the company. It might mean working additional hours, undertaking courses to improve, or hitting demanding targets. Often we forget that managers face difficult challenges on a daily basis and that they are still humans who may also experience mental health issues.

People in management positions can also feel intense pressure to appear strong, resilient, decisive and trustworthy at all times so that employees respect them. So, what happens when someone in management experiences anxiety, stress or even depression? They might feel that they can’t be seen to be ‘weak’ or buckling under pressure, which in turn could make any mental health issues they have more intensified.

“Put your own oxygen mask on before you help others”

You’ve probably heard this saying many times before if you’ve ever travelled on a plane, but the same philosophy can also be applied in this situation. While managers must take on the responsibility for employees’ wellbeing, it’s vital that they make themselves a priority before helping others. If they themselves are feeling drained and exhausted, then they’re unable to perform their role to the best of their abilities, which includes supporting others.

Ways managers can prioritise their mental wellbeing

• Increase their skills and knowledge on mental wellbeing in the workplace. Not only will this equip managers to assist their employees. but it will also help them understand what they can do to look after themselves.
• Recognise their own symptoms. Leaders are so busy trying to ensure everyone else is okay that they forget to notice when they show symptoms of mental health issues themselves. By looking out for signs of stress and reaching out to someone outside of the workplace, they can admit if they’re struggling and put practices into place. Early warning signs can include anxiety, poor sleep, weight change and intensified emotions. 
• Make time for exercise. Although most managers have a busy schedule, they should always make time for some form of physical exercise. Whether it’s going to the gym for an hour before work, taking a walk outside at lunchtime or even cycling to and from work, exercise can help stave off insomnia and symptoms of stress and depression. A study published by Science Direct concluded that “stress and the social situation at work are strongly linked to disturbed sleep and impaired wakening…and the inability to stop worrying about work during free time may be an important link in the relation between stress and sleep.”
• Confide in others. It's important for managers to ensure they have someone they can confide in about their worries whether it’s a trusted friend, family member, coach or mental health professional.
• Maintain a healthy diet. Working longer hours often causes people to neglect their diet, so they snack on convenience foods and spend less time preparing healthy meals. But the extra pressure of a busy schedule is even more reason to look after your physical health as well as your mental health. There are plenty of websites that feature healthy recipes that can be rustled up in no time, and foods such as fruit, nuts, raw vegetables and yoghurts are great for snacking on during work hours.

Do You Live Off Adrenalin At Work

If you have a tendency to seek out thrills and adrenaline-fuelled activities in life, such as skydiving, mountain climbing or race car driving for instance, you may also find that you crave an adrenalin rush at work. Although in some circumstances taking risks at work can pay off, it can also be an unhealthy addiction that can lead to overworking yourself, rivalry with colleagues, and physical and mental burnout. 

Initially you might find the adrenaline rush exciting and motivational but over time, it can impact your work and home life balance. In an article published by Science Daily, Haral Sitte of MedUni Vienna’s Institute of Pharmacology says that “Dopamine is a so-called messenger substance or neurotransmitter that conveys signals between neurons. It not only controls mental and emotional responses but also motor reactions…Adrenaline is a close relative of dopamine. However, serious health problems can arise if too little or too much dopamine is being produced. If too few dopamine molecules are released, Parkinson’s disease can develop, while an excess can lead to mania, hallucinations and schizophrenia.”

Am I living off adrenalin at work?

Do you find yourself continually staying late at work so you can get one more sale than your colleague? Do you take excessive risks that could jeopardise your job? Do you crave competition regardless of whether it damages your working relationships? If you answered yes to any of these types of adrenalin-seeking behaviours, then it’s likely you’re living off adrenalin at work.

There are many different reasons why people seek out adrenalin rushes and while they can make you feel excited and elated for a while, the pleasurable sensations can soon turn into boredom, anxiety and a feeling of emptiness once the adrenalin drains from your body.

Ways to overcome adrenaline addiction

Over time, adrenaline addiction in the workplace can have a negative effect on your mental health, your colleagues and the company as a whole. But if you want to kick the addiction, there are several ways to overcome it.

• Take regular exercise as this will release the same ‘happy hormones’ as an adrenaline rush and it’s less likely you’ll crave excitement from more dangerous or risky activities at work.
• Get plenty of sleep to ensure your mind and body are in tip-top condition, as this will help you to feel more in control of any addictive behaviours and urges.
• Eating a healthy diet will regulate your body’s blood sugar levels and you’ll be less likely to go in search of an adrenaline rush. Low blood sugar can make you feel less restless and agitated so you won’t feel as distracted or tempted to go in search of that adrenalin-induced sensation.
• If you’re hooked on adrenalin, the thought of meditation and other calming activities (such as mindfulness, breathing exercises, gentle yoga, tai chi) might fill you with dread, but once you’ve learned how to relax, it can actually be really beneficial and stave off any adrenalin cravings.

Why managers should make themselves a priority

In most industries, the role of management can be very demanding owing to the extra responsibilities not only for the company itself, but also the employees within the company. It might mean working additional hours, undertaking courses to improve, or hitting demanding targets. Often we forget that managers face difficult challenges on a daily basis and that they are still humans who may also experience mental health issues.

People in management positions can also feel intense pressure to appear strong, resilient, decisive and trustworthy at all times so that employees respect them. So, what happens when someone in management experiences anxiety, stress or even depression? They might feel that they can’t be seen to be ‘weak’ or buckling under pressure, which in turn could make any mental health issues they have more intensified.

“Put your own oxygen mask on before you help others”

You’ve probably heard this saying many times before if you’ve ever travelled on a plane, but the same philosophy can also be applied in this situation. While managers must take on the responsibility for employees’ wellbeing, it’s vital that they make themselves a priority before helping others. If they themselves are feeling drained and exhausted, then they’re unable to perform their role to the best of their abilities, which includes supporting others.

Ways managers can prioritise their mental wellbeing

1. Increase their skills and knowledge on mental wellbeing in the workplace. Not only will this equip managers to assist their employees. but it will also help them understand what they can do to look after themselves.

2. Recognise their own symptoms. Leaders are sometimes so busy trying to ensure everyone else is okay that they forget to notice when they themselves experience mental health issues. By looking out for signs of stress and reaching out to someone outside the workplace, they can better recognise when they're struggling and put practices into place. Early warning signs can include anxiety, poor sleep, weight change and intensified emotions. 

3. Make time for exercise. Although most managers have a busy schedule, they should always make time for some form of physical exercise. Whether it’s going to the gym for an hour before work, taking a walk outside at lunchtime or even cycling to and from work, exercise can help stave off insomnia and symptoms of stress and depression. A study in the Journal of Psychosomatic Research, which is published online by Science Direct concluded that “stress and the social situation at work are strongly linked to disturbed sleep and impaired wakening…and the inability to stop worrying about work during free time may be an important link in the relation between stress and sleep.”

4. Confide in others. Managers should ensure they have someone they can confide in about their worries whether it’s a trusted friend, family member, coach or mental health professional.

5. Maintain a healthy diet. Working longer hours often causes people to neglect their diet, so they snack on convenience foods and spend less time preparing healthy meals. But the extra pressure of a busy schedule is even more reason to look after your physical health as well as your mental health. There are plenty of websites that feature healthy recipes that can be rustled up in no time, and foods such as fruit, nuts, raw vegetables and yoghurts are great for snacking on during work hours.

Returning to work post lockdown

With furlough coming to an end, many people will be returning to the workplace and transitioning from working remotely post lockdown. Lockdown has affected people in many different ways, so it’s inevitable that there will be feelings of uncertainty surrounding this move back to a new normality.

Owing to the extreme fear and confusion that Covid-19 created, many people have suffered from mental health issues, which is totally understandable. Being kept away from close friends and loved ones, having to adapt to working from home or perhaps not working at all, and worrying about the consequences of catching Covid, is all a huge strain on both our mental and physical wellbeing.

How to stay healthy during the transition

Prior to returning to the workplace, it’s very likely you’re going to have some concerns, which may include:

• How clean and safe is the environment?
• Will people be social distancing?
• Will I be able to concentrate in a busier environment?
• How will I cope with a new routine?

These thoughts are quite normal but if you feel like you’re beginning to get overly concerned and it’s negatively affecting your mental wellbeing, there are things you can put in place to ease the worry and those feelings of anxiety and stress.

1. Speak with your line manager and any colleagues who have already returned to work. They should be able to reassure you of all the safety procedures that are in place.
2. Think about how going back to work will affect you regarding the commute times and the additional costs of this, and family commitments or responsibilities. If this is a concern, speak to your manager and see how they can help. They might allow for flexible working hours and have a car share or cycle-to-work scheme in place.
3. Get yourself into a good daily routine. Go to bed early and get plenty of sleep. Allow plenty of time to prepare yourself before you leave for work and make time for a healthy breakfast. Perhaps you could work out at the gym, go for a swim, or enjoy a morning walk. These types of exercises will boost your mental alertness and energy levels to put you in a more positive mood. A study published by the National Library of Medicine showed that “participants in randomized clinical trials of physical-activity interventions show better health outcomes, including better general and health-related quality in life, better functional capacity and better mood states.”
4. If you start to feel anxious once you’re back at work, try using a few coping methods to help you to stay calm. Practise breathing techniques or take a walk in the outdoors, both of which are great for helping you to relax, quieten the mind and focus.

If you still feel anxious, stressed or even depressed and it’s affecting your mental wellbeing, please seek professional advice.

You might also find these First Psychology resources helpful:

• Find out more and view our FREE webinar recording 'Supporting staff returning to work after lockdown' >
• Download our FREE pdf booklet 'Supporting mental health - a psychological toolkit for supporting staff returning to work after lockdown' >
• View our FREE covid19 wellbeing resources >

Why the work hard, play hard ethic is making you ill

Over the years, the phrase ‘work hard, play hard’ has become increasingly common and is often mentioned by ambitious workers who want to reach the top while enjoying a socially active life at the same time. Social media certainly has a role to play in this kind of ethic as there is a constant need for people, particularly of the younger generations, to appear that they have it all.

A study by Lonnie W Aarssen and Laura Crimi, published in The Open Psychology Journal in 2016, tested the theory of ‘work hard, play hard’. The results found 'a conspicuous association between desire to work hard and desire to play hard'.

And these kinds of pressures can be extremely damaging to our mental and physical health as we over-exert ourselves both in and outside of work to present the illusion of having the perfect life. When we burn the candle at both ends, we could find ourselves suffering from a range of mental, emotional and physical disorders such as:

• stress
• anxiety
• sleep disturbances
• headaches
• depression 
• exhaustion

In the long run, the ‘work hard, play hard’ ethic is not only bad for the company you work for but it’s also damaging to your health.

How can we have it all?

For those of you who still want to have it all: the high-profile job; the impressive bank balance; and the enviable social life, you can have all of this but be aware, it usually comes at a cost to your health and wellbeing. At some point in the future, something has got to give, so whether you cut back on your working hours or take a night off from the social scene, you need to make time for the simple things that let you recharge your batteries and avoid burnout.

1. Take a holiday and totally switch off. It’s so important to get away from it all, whether it’s to an exotic location or even somewhere closer to home where you can escape the rat race and party scene. Make sure you turn on your out-of-office message so that you’re not disturbed and try to resist the urge to party all night just so that you can post your photos to social media.
2. Know your breaking point and take a break before you reach it. Taking a break can take the form of many activities such as a walk among nature, 15 minutes of mindful meditation, or even getting lost in a great book. Just make sure whatever you choose to do, you aren’t thinking about work.
3. Take a nap. You don’t have to be of a certain age to enjoy a cat nap and even a 20-minute snooze can replenish your energy levels and refresh the brain. Try not to sleep for much longer than this as it could affect your sleep patterns at night.
4. Do some exercise. You might be thinking that exercise will make you even more tired, but a study published by Science Daily showed that regular exercise reduces fatigue and increases energy levels.

Dealing with a bad day at work

No matter how much you love your job or how competent you think you are, there will come a time when you have a bad day (or perhaps several for that matter). Whether you’ve sent an email intended for your colleague to your boss in error, you’ve missed an important deadline, or you’ve spilled a cup of coffee over your paperwork, one simple mistake can send your entire day spiralling out of control.

It’s often said that bad things come in threes and for some reason, the saying often comes true. But there’s probably a quite logical explanation for this; when something goes wrong that we weren’t expecting, it can completely knock us off kilter because we tend to panic in the moment. The moment we go into panic mode, our stress levels are raised and we start to attack future tasks with a more negative and haphazard mindset, thus creating more opportunity for things to go wrong.

The effects of having a bad day at work

Bad days are inevitably going to happen for everyone, so it’s really important not to allow them to impair your performance at work as too many bad days can lead to ongoing anxiety and stress. If we are living on our nerves on a day-to-day basis, over time this can lead to more serious issues that will affect our mental health and possibly even our physical health.

Increased levels of stress can play havoc with our immune system, making us more susceptible to illness, and it is often a contributing factor in raised blood pressure, which can increase the risk of heart attack and stroke. In an article published by Harvard Medical School, it states: "Research suggests that chronic stress contributes to high blood pressure, promotes the formation of artery-clogging deposits, and causes brain changes that may contribute to anxiety, depression, and addiction."

Ways to deal with a bad day at the office (or any other place of work)

1. Let it go

One of the best ways to get over the stress of a disastrous working day is to clear your mind and let go of any negative feelings such as fear, anger or frustration. If you can, take some time out during the day to go for a walk so that you’ve dealt with any worries before you go home. Perhaps play some music as you walk making a conscious effort to listen to the lyrics and observe everything around you such as the local wildlife or something as simple as cloud formations.

2. Take deep breaths

As soon as we panic when something goes wrong, the adrenalin starts to flow, and our heart rate increases. The moment you feel your mind and body go into panic mode, take long, slow, deep breaths. By focusing on your breathing, you will soon start to feel more relaxed and more prepared to deal with the situation calmly and with a clear mind.

3. Find a distraction

When your nerves are on end it might seem easier said than done to focus on your breathing, so try to get away from the situation where you can distract your mind. Or even find a distraction once you are at home – maybe get stuck into a good book, cook yourself a nice meal or watch one of your favourite comedies that makes you laugh out loud.

4. Talk to a friend

Often, we don’t deal with bad days very well because we bottle up our thoughts and emotions in order to look like we’re in control. But it is okay to release these negative feelings, so meet up with a close friend and talk about the situation. They might even help you put things into perspective and see the brighter side of things.

Ways to work smarter, not harder

In our busy lives, making time for ourselves is paramount so that we avoid burnout from working too hard. It’s easy to become so wrapped up in our working lives that we neglect our personal needs. For decades, studies have proven that burnout can have serious effects on both our mental and physical health, including increased risk of heart disease and stroke, poor sleep, anxiety, stress, depression and even suicide in some cases. Not only are we putting our bodies and minds at risk when we overwork ourselves, but we are less likely to perform to the best of our abilities.

So often we think that by putting in longer hours we will gain more respect from our boss, receive pay rises and promotions, or reach higher targets, but this isn’t always the case, and we can damage our health in the process.

The Harvard Medical School recorded the results from a study that reported the links between longer working hours and health issues. It showed that “overwork and work stress are also associated with many cardiac risk factors. Those who work long hours tend to have unhealthy lifestyles, with less exercise, worse diets, and higher consumption of alcohol and tobacco.” Also, those who worked longer hours increased their risk of heart attack and were more likely to suffer from a stroke.

How to be more productive

So how can we work fewer hours and be more productive so that we have more time to focus on our personal lives? These simple tips will help you to work less and achieve more:

• Prioritise – Switch off your devices (unless you need them for the task at hand) and list all your priority jobs with an achievable deadline. Forget about multi-tasking or having a chat with your colleagues until you have completed the task. It’s very easy to become distracted, especially in a busy work environment, so switch off from everything that’s going on around you.
• Take breaks – Factor short breaks into your list of deadlines. More regular, shorter breaks ensure that you rest your mind and body so that you don’t become overtired or stressed. When we push ourselves too hard and don’t take breaks, we are much more likely to experience burnout, which can be counter-productive to our work.
• Stay healthy – Drink plenty of water and eat small, healthy snacks throughout the day. This will keep your brain and body functioning to its full potential, and make sure you don’t skip main mealtimes. Make time for exercise each week, even if it’s just 20 minutes each day as you’ll feel more energised and in a more positive frame of mind.
• Keep it brief – If you need to make a phone call to a client, attend a meeting or assist a colleague, practise keeping the conversation to a minimum (without being rude, of course). It can be easy to get caught up in unnecessary chit-chat that is neither beneficial to the company or the task you’re working on.
• Ask for help – If you find yourself spending too much time researching how to do something, why not ask a colleague who has the appropriate experience to show you how it’s done? This can save you lots of time scrolling through the internet searching for solutions or making the same mistakes over again.

Managing a flexible workplace culture

If the Covid-19 pandemic has taught us anything it’s that a flexible workplace isn’t only possible, but it is in fact, necessary. Many businesses realised the benefits of providing flexible working a long time ago and have therefore become accustomed to how this can be achieved. However, for those companies that are only now experiencing the structure of a flexible workplace, they may require some assistance to do so successfully.

The benefits of a flexible workforce

During the pandemic, we were advised to work from home if we could and businesses were encouraged to ensure their employees had this option if feasible. The fact that many jobs can be conducted from home has revealed how flexibility and homeworking can have both positive and negative outcomes.

The positive impact of a flexibility

• Single parents are less likely to require childcare if they have the option to work from home, rather than in an office or other relevant workplace. This can help alleviate some of the stresses that are associated with juggling parenthood and full time employment. 
• Employees with dependents such as elderly or ill parents can continue to work while caring for their dependents.
• Workers with ongoing health conditions could find it easier to work from home rather than have their illness exacerbated by daily commutes or inappropriate work environments.
• Flexibility promotes a culture of care which makes employees feel respected and valued which, in turn, has a positive effect on their mental wellbeing, thereby promoting workplace productivity. A review of productivity figures by HSBC revealed that flexible working is an incentive for increased productivity. 
• Being flexible in terms of part-time and home working increases the talent pool to individuals who couldn’t access roles because of their personal circumstances.

The negative impact of working from home

Although flexibility has its perks for both the employer and employee, working from home full-time can have a negative effect on staff:

• Loneliness – without the interaction with fellow work colleagues, homeworkers can feel lonely, isolated, and excluded.
• Isolation can lead to mental health difficulties – prolonged isolation has been linked to depression, impaired function, sleep deprivation, and even impaired immunity.
• Stress caused by the need to prove yourself – some people may feel pressured to increase their workload or targets because they are no longer working in the office. This can lead to working longer hours and not taking breaks in an attempt to prove yourself.
• Expectation of working even when ill – this expectation may be self-inflicted or come from employers.

Successfully managing a flexible workforce

It is important to create a healthy, flexible culture that meets the needs of the individual and the entire workforce to ensure mental wellbeing is not affected.

• Allow flexible working hours to accommodate employees with dependents or with health issues that require shorter working hours and flexible days to accommodate medical appointments. This can release the pressure employees feel from trying to cram everything into a set time period. Less stress decreases the likelihood of mental health issues such as anxiety and depression.
• Make your expectations clear from the outset and encourage communication regarding workload. Clear guidance gives employees confidence that what they are achieving is what is expected, and it can prevent anxiety or feelings of underachievement.
• Organise online social opportunities for those working from home. This can also include weekly online meetings where teams can get together to discuss projects and ongoing work. Isolated working can lead to depression and loneliness so regular socialisation, even virtually, can help prevent this.
• Emphasise the need for homeworkers to take breaks rather than work through their lunch hour. Breaks are essential to ensure employees don't suffer from burnout which can lead to stress in the long term.
• Encourage discussions about mental health and make employees aware of places they can get support such as their GP and other health care professionals. Open discussions about mental health take away the stigma that is often associated with these kinds of difficulties. By approaching mental wellbeing right at the start there is a decreased chance that these problems will develop into more serious symptoms.

If you or your employees are struggling with the impact of working from home, you may benefit from a KeepWell Working From Home MOT, which has been designed to focus on the wellbeing and mental health needs of those working from home. Find out more about this service here >

Keeping workplace stress under control

Stress can differ depending on the workplace and the individual role of an employee. Some stress can be conducive to good results in that it can help with focus and concentration. However, if an employee is continuously placed in stressful situations or is finding their workload or work environment stressful, their mental health can be affected. Discover how both employees and managers can take steps to ensure workplace stress is handled effectively and kept under control. 

Common causes of stress in the workplace

According to the Health and Safety Executive, the rate of work-related stress, anxiety and depression has increased in recent years. Work-related stress can be attributed to:

• Extended hours – working for long hours without any sensible breaks for rest, food, and sleep can cause extreme tiredness which will result in stress and depression.
• A heavy workload – when work isn’t distributed properly, and one person takes on more work than they can manage, it can become a huge burden that creates feelings of desperation and anxiety.
• Disorganised management – It can be confusing and stressful to deal with inconsistent management or not be given proper instructions or direction.
• Personal problems – if an employee has problems in their personal life these can impact on their productivity and concentration which will ultimately lead to stressful situations.
• Bullying – Bullying in the workplace can have a huge effect on a person’s mental wellbeing, causing them to feel sad, lonely, and depressed. 
• Lack of autonomy – if employees are micro-managed, they may feel undermined and not trusted. 

What are the effects of stress?

Stress is the body's way of reacting to situations that could cause us harm. When we feel stressed, we immediately release chemicals into our blood stream which increase our blood pressure, heart rate and rate of breathing and cause our muscles to tighten. This is known as the 'fight or flight' response. In the short term, these changes allow us to face the stressor head on ('fight') on or run away ('flight'). However, if we are exposed to long-term stress, the stress chemicals remain in our blood stream over long periods and as a result we may find it difficult to relax; want to avoid other people; feel low in energy; and experience headaches, insomnia, and loss of libido. We may even become more susceptible to colds and infections. Those who are exposed to ongoing stress may feel pessimistic about their life and those around them and may experience a loss or increase in appetite, increased alcohol or drug use, and could develop habits such as nail-biting and fidgeting.

Even one or just some of these symptoms of stress can have a significant impact on mental wellbeing. In a report by NCBI, long term stress has even been cited as a possible cause of some personality disorders.

How to successfully manage workplace stress

• Treat employees as individuals and establish their personal needs. This can be ascertained via regular meetings and by informing employees that they can approach you with any concerns or needs they may have.
• Allow for a two-way conversation during meetings so you can establish what changes, if any, need to be made in the workplace. Invite employees to provide feedback and suggestions on current work practices and potential improvements. 
• Make it clear that bullying and discrimination will not be tolerated in the workplace and that there can be extreme disciplinary consequences should an employee be guilty of either. Encourage staff to speak with their supervisors or other relevant management should they experience bullying or discrimination. 
• If an employee feels overwhelmed by their workload, help them organise their time better by breaking down tasks into manageable chunks and by allocating realistic deadlines for each task.
• Redistribute work should an employee's current workload be too much for them to handle.
• Staff may feel anxious if they are required to finish work within a set time frame. Determine whether a flexible working week would be better for their situation. This could include some days working from home and shorter hours in the office to accommodate appointments and other commitments.
• Provide access to resources that will help employees deal with stress such as the NHS MInd Matters service.

Keeping your team engaged during the festive season

In the build up to the festive season, people often start to feel excited and become wrapped up in the happy atmosphere. However, sometimes too much excitement can create a lack of focus and motivation in employees, which results in them becoming distracted in their work as they start to wind down for the holidays.

The run up to the Christmas period is often one of the busiest times for businesses as there are deadlines to be met and loose ends to be tied up. Of course, this kind of pressure can affect the health and wellbeing of employers and management so it’s important to keep employees engaged and operations running as smoothly as possible without being a killjoy and dampening staff morale. A report by Gallup found that companies with highly engaged employees resulted in 21% greater profitability.

Fortunately, there are ways you can protect your own and employees’ wellbeing while keeping them engaged at the same time.

Tips for maintaining engagement

• Embrace the season and decorate the workplace. A brightly decorated workspace can lift people’s moods and by encouraging staff to help with the decorations during their lunch break, they can get into the spirit of Christmas without it eating into their working hours. This kind of activity is also a good team building exercise and great for (socially distanced) engagement. You could reward them with festive treats (although not too much or you might find them becoming a little bit giddy!) 
• Play festive music in the week before the holidays, but perhaps not so loudly as to distract them from their work!
• Arrange a Secret Santa with the promise of exchanging gifts at the end of a working day to motivate employees to complete their work first.
• Organise a staff party on the last day before the holidays with awards and prizes for the most motivated employees. This is sure to make them eager to meet their deadlines prior to the award ceremony and will keep them engaged as well as making them feel appreciated at the same time. Make sure you also celebrate their achievements from the past year. In a survey by Glassdoor, 53% of those who took part said that appreciation from their boss would make them more likely to stay working at the company.
• Send personlised Christmas cards thanking your employees for their efforts throughout the year. This small gesture can have a huge impact on someone’s wellbeing, particularly if they suffer from a lack of self-confidence or experience feelings of loneliness at this time of year.
• Make the last day in the workplace a more relaxed working day - perhaps watch a film, host a quiz or a organise a few party games during extended break times. 

You’ll be amazed at how motivated and engaged your employees become if there’s a promise of an early finish or other rewards involved!

Remember that the festive season isn’t always a happy time for everyone, especially given the current Covid situation. By lightening the mood at work and offering thoughtful and personal rewards, you could have a positive impact on an individual’s mental wellbeing. If many of your employees will be working from home in December, be sure to adapt the above ideas by creating virtual online events instead.