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.

How to say no for the sake of your mental health

It’s nice to be there for other people but sometimes we can put ourselves under pressure by placing the needs of others before our own. This can lead to resentment, over-stretching and can even stop us from delivering the results we are truly capable of. Not only that, the constant demands on our time can adversely affect our mental health and well-being.

In a work situation, there may be situations, tasks – or people – that you really feel you can’t say ‘no’ to. These may change as you grow in age and experience, or with the length of time you have been with your employer. For example – a new recruit may feel uncomfortable turning down requests early on in their employment. The truth is that we all have a thing or two to learn about how to – politely – say ‘no’ to those tasks and activities we either haven’t got time for, or simply don’t want to do.

Know what you’ll say ‘yes’ to

It sometimes helps to be absolutely honest with yourself about those additional requests that you do feel able to help with. This will make it easier for you to say ‘no’ to those that fall outside of the parameters you’ve set yourself. What do we mean by this? It could be that you are happy to help your colleagues with ad-hoc requests that fall within your specialist area, but unwilling to help with general tasks when other team members could equally help out.

Acknowledge and appreciate why people turn to you

It is easy to feel put upon when people constantly ask you to complete additional tasks, especially when you find it difficult to say no. If this is the case for you, a good starting point to easing the stress you feel is to remember why people turn to you. Generally, we only ask favours of those we can trust to get the job done. We choose to seek help from those people with the capabilities to deliver great results on our behalf. So, however stressed out these additional requests make you feel, it always helps to start from a place of appreciation.

‘No’ doesn’t have to have negative connotations

This article from Psychology Today explains that all too often we associate the word ‘no’ with negativity when really it is just about us making a choice. It suggests we should take more power from saying ‘no’, as it helps us to establish and maintain boundaries and how we assess our own self-worth, in relation to the needs and desires of those around us.

Of course understating why people ask us to do things, and acknowledging what we will and won’t do, is only half the battle. Saying ‘no’ does get easier with practice and until we get more comfortable with saying ‘no’ when we need to, here are our two top tips:

Be direct

Say what you mean and give a short explanation why, for example: I can’t this week I have too much on; or I don’t think I’m the best person to do that. Don’t tell people you’ll think about it – that just prolongs the agony and adds to your stress – and try not to get involved in long conversations about it. The longer you chat, the more time the other person has got to persuade you to change your mind. Be polite, be firm and to the point.

Don’t apologise

Try not to apologise for your inability to take on the extra tasks. Recognise that by saying no you are placing a greater value on your own time, than you are on the needs of others. Remember too, that this is nothing personal – you are saying no to the task, not the person who asked and there’s no need to apologise for that.


The good news is that once you have got out of the negative cycle of agreeing to do everything that is asked of you, it becomes easier to say ‘no’. Not only that, people soon come to realise that you are more than happy to say ‘no’ and are more likely to explore other avenues of help and support before they come to you, as a result. It’s a win-win situation.

For more tips on how to say ‘no’, have a look at this blog post on PsychCentral

Time management tips for getting you through the festive period

There’s no denying it, Christmas is a busy time of year. There are always people to see and things to do, above and beyond our usual daily routine – how do we manage to fit it all in and get our work done too?

As much as we may like to be spontaneous and flexible the rest of the year, the festive season is best enjoyed when properly organised! So we’ve developed some time management tips to help guide you – stress free – through this Christmas period.

Write it all down

Not just the big stuff either, now is the time to be specific. Include your work, recreational and social events all on the one list. One of the biggest stressors around this time of the year is feeling as if you’re pulled in every direction. By making a list of everything you need to get done over the festive season, it will help you to feel in control and avoid the nagging doubt that you have overlooked something – or indeed someone!

Make some me-time

At Christmas we tend to put other people first and forget about what we need. That’s the wrong way to do it. You should always looks after yourself first so that you are sharing your very best self with your colleagues, friends and family. We would even go as far as to suggest you add yourself to your to-do list (see point above), just so you don’t forget to focus on who’s important.

Stick to a schedule

Setting a schedule may not be exciting, but it is necessary to ensure that you make time for everything you want – and need – to do. Take each item off your to-do list and transfer it across to your calendar, along with an estimate of how long you think it will take you. Make sure that you are realistic about your time commitments and don’t forget to schedule in the daily events too, like meal times. Rather than see the schedule as something that binds you, regard it as a tool that gives you the freedom to accept festive opportunities as they arise.

Be creative

Christmas is a special time, a magical time, so feel free to be creative with your schedule and use it to remind you of the spirit of Christmas. Instead of writing ‘gift shopping for mum’ change it to ‘looking for the perfect gift to remind mum just how special she is to us’; rather than ‘team Christmas lunch’ think of it as an ‘opportunity to learn more about my colleagues and what makes them tick’. It may sound like a silly idea initially, but when we’re harried it really helps to remind ourselves why we’re busy and why certain activities are important to us.

Be present

As well as making sure that things don’t fall through the cracks, schedules are also a great way of helping us appreciate and be present during the festive season. By scheduling something into our calendar, we are giving ourselves permission to spend the time doing things that are important to us, so savour the time you have allocated to the task in hand and remember to enjoy yourself.

Value time

Time management is all about prioritising and you can’t do that effectively if you don’t put a value on time. Knowing what time is worth – both yours and other people’s - can help you decide whether you can do something yourself, or delegate / outsource. Let’s give an example: the house needs its annual deep clean but it will mean taking a day’s leave; you know that a cleaner can be brought in for £2 less per hour than you earn, therefore bringing in a cleaner to help with the house makes financial sense. Plus, if you schedule in the cleaner to come when you know you’ve got to be at work – office lunch, important meeting etc – this means you’ve effectively freed up your time to do something else.

Prepare to prioritise

Go through your schedule and give each entry a grading – 1, 2 or 3. Make a distinction between your obligations (i.e. things that are non-negotiable and can’t be moved – this could be something like a school play); the things that mean a lot to you and you’d be really happy if you could manage it (like Christmas drinks with your work colleagues); and those events or activities that you would make time for if possible, but it wouldn’t be the end of the world if you couldn’t manage it (shopping for a secret santa gift).

If you find prioritising difficult, ask yourself:

• What will happen if I don’t do this?
• Is there anyone else who can do this instead of me?
• How will I feel when this task/event has been done? 

Prioritising your Christmas to-do list is slightly different to any other time of the year in that it is about balancing your work and family obligations alongside the social events that give you real joy and enjoyment, so make sure that your schedule reflects this.

Finally, don’t be afraid to say no. There will, no doubt, be additional pulls on your time but before you agree, ask yourself these things:

• Do you really have the time or energy to do that extra task? 
• Will it eat into your personal / family time? 
• Does it involve doing something you enjoy? 

Remember to try and stick to your schedule, enjoy the festivities and make this Christmas one to remember – for all the right reasons!