The benefits of walking meetings

In the modern workplace, many of us spend hours sitting at a desk and hardly moving. Finding ways to incorporate movement into our daily routines is essential for both physical and mental wellbeing. One innovative approach gaining popularity is the walking meeting. This simple yet effective practice involves taking meetings on the move, rather than sitting in a conference room or at a desk.

Here are some benefits of walking meetings and why they might be the perfect addition to your working day.

1. Boosts creativity and idea generation

Walking has been shown to enhance creative thinking. A study from Stanford University found that walking increased creative output by an average of 60%. The act of walking allows for free-flowing thoughts and can help break down mental barriers, making it easier to come up with new ideas and solutions. This is particularly beneficial during brainstorming sessions or when tackling complex problems.

2. Encourages physical activity

Incorporating walking meetings into your routine is a great way to add more physical activity to your day. Regular movement is crucial for maintaining physical health, reducing the risk of chronic diseases, and improving overall fitness. Walking meetings help combat a more sedentary lifestyle that many office workers fall into, promoting better health and wellbeing.

3. Improves mental health

Physical activity, including walking, is known to reduce symptoms of anxiety and depression. It releases endorphins, which are natural mood lifters. Walking meetings can provide a mental break from the usual work environment, helping to reduce stress and improve overall mental health. The change of scenery and fresh air can also have a refreshing effect, making employees feel more energised and positive.

4. Enhances communication and collaboration

Walking side by side with colleagues can create a more relaxed and open atmosphere compared to traditional seated meetings. This can lead to more honest and productive conversations. The informal setting of a walking meeting can help break down hierarchical barriers, creating better communication and collaboration among team members.

5. Increases productivity and efficiency

Walking meetings can be more efficient than traditional meetings. The act of walking can help keep discussions focused and on track, potentially leading to shorter and more productive meetings. Additionally, the physical activity can help participants stay alert and engaged, reducing the likelihood of getting distracted. This can lead to quicker decision-making and more effective problem-solving.

6. Reduces stress and burnout

The combination of physical activity, fresh air, and a change of scenery can significantly reduce stress levels. Walking meetings provide a break from the usual work environment, which can help prevent burnout. They offer a chance to clear the mind, relax, and return to work with a renewed sense of focus and energy. This can be particularly beneficial during busy or stressful periods.

Ways to implement walking meetings

Plan ahead
Choose a route that is safe and convenient for all participants. Ensure it is free from heavy traffic and has a pleasant environment.

Set an agenda
Just like a traditional meeting, have a clear agenda to keep the discussion focused and productive.

Keep it small

Walking meetings work best with small groups, ideally two to four people. This ensures everyone can participate in the conversation.

Be mindful of pace

Walk at a pace that is comfortable for everyone. The goal is to encourage movement and conversation, not to get a workout.

Use technology wisely

If you need to take notes, consider using a voice recorder or a note-taking app on your phone. This allows you to capture important points without stopping the walk.

Overcoming procrastination for mental focus at work

Procrastination is a common challenge that many of us face, especially in the workplace. It can hinder productivity, increase stress, and impact our overall wellbeing. However, by understanding the root causes of procrastination and implementing effective strategies, we can overcome this habit and enhance our mental focus at work.

Understanding procrastination

Procrastination is often misunderstood as mere laziness, but it is more complex than that. Procrastination is a self-regulation failure where we delay tasks despite knowing the negative consequences. This behaviour is often driven by factors such as fear of failure, perfectionism, and a lack of motivation. Recognising these underlying causes is the first step towards overcoming procrastination.

A study by PeerJ has shown that there are two types of procrastinators: passive and active procrastinators.
Passive procrastinators: delay the task because they have trouble making decisions and acting on them.
Active procrastinators: delay the task purposefully because working under pressure allows them to "feel challenged and motivated".

Strategies to overcome procrastination:

1. Set clear goals and prioritise tasks:

• Break down large projects into smaller, manageable tasks. This makes the work seem less daunting and more achievable.
  
  
• Prioritise tasks based on their importance and deadlines. Use tools like to-do lists or project management apps to keep track of your tasks.
  
  

2. Create a structured schedule:

• Establish a daily routine that includes dedicated work periods and breaks. Consistency helps in building discipline and reducing procrastination.
  
  
• Use techniques like the Pomodoro Technique, which involves working for 25 minutes and then taking a five-minute break. This can improve focus and productivity.
  
  

3. Eliminate distractions:

• Identify and minimise potential distractions in your work environment. This could include turning off notifications, creating a clutter-free workspace, and setting boundaries with colleagues.
  
  
• Consider using apps that block distracting websites or limit your time on social media during work hours.
  
  

4. Focus on the process, not perfection:

• Perfectionism can lead to procrastination as we fear not meeting high standards. Instead, focus on making progress and completing tasks to the best of your ability.
  
  
• Accept that mistakes are part of the learning process and use them as opportunities for growth.

5. Reward yourself:

• Set up a reward system for completing tasks. This could be something small like a coffee break or something bigger like a treat at the end of the day.
  
  
• Positive reinforcement can boost motivation and make the work feel more rewarding.
  
  

6. Practise mindfulness and stress management:

• Incorporate mindfulness practices such as meditation or deep breathing exercises into your daily routine. These can help reduce stress and improve focus.
  
  
• Regular physical activity, adequate sleep, and a healthy diet also play crucial roles in maintaining mental clarity and energy levels.
  
  

7. Seek support and accountability:

• Share your goals and progress with a colleague or friend who can hold you accountable. Having someone to check in with can provide motivation and support.
  
  
• Consider joining a productivity group or finding a mentor who can offer guidance and encouragement.

The role of self-compassion

It is important to approach procrastination with self-compassion rather than self-criticism. Be kind to yourself and recognise that overcoming procrastination is a gradual process. Celebrate your successes, no matter how small, and learn from setbacks without being overly harsh on yourself.


The benefits of overcoming procrastination

By addressing procrastination, you can experience numerous benefits, including:

• Increased productivity: completing tasks on time leads to a sense of accomplishment and frees up time for other activities.
  
  
• Reduced stress: meeting deadlines and staying on top of work reduces the anxiety associated with last-minute rushes.
  
  
• Improved wellbeing: a structured and focused approach to work enhances overall mental and emotional health.
  
  
• Enhanced professional growth: consistent performance and reliability can lead to better career opportunities and advancements.

Further reading

If you struggle with procrastination and would like to find out more about how to overcome it and increase your productivity, read our booklet ‘Understanding and beating procrastination: a workbook and guide’.

Overcoming Perfectionism and Embracing Imperfection

Perfectionism is a double-edged sword that can have both positive and negative impacts on our general wellbeing. While striving for excellence and setting high standards can lead to achievements and success, relentless perfectionism can also be detrimental to our mental and emotional health. It can create feelings of inadequacy, anxiety and stress, ultimately hindering our ability to fully enjoy life and be content with ourselves. In our pursuit of perfection, we often overlook the beauty of imperfection and fail to appreciate the uniqueness and authenticity that comes with it.

A study by UPMC shows that “perfectionism has been linked to a variety of mental health problems, including anxiety, obsessive-compulsive disorder, and several eating disorders”.

Why we should embrace our imperfections

1. Personal development: Embracing imperfections is a powerful step towards improving our overall wellbeing and achieving a more balanced and fulfilling life. It involves letting go of unrealistic expectations and accepting ourselves and others as we are, flaws and all. Embracing imperfection doesn’t mean settling for mediocrity or lack of effort, rather, it’s about recognising that perfection is an unattainable and unsustainable goal. By shifting our focus from perfection to progress and growth, we free ourselves from the constant pressure to measure up to impossible standards and allow room for mistakes, learning and personal development.


2. To ease stress and anxiety: One of the key benefits of embracing imperfection is the reduction of stress and anxiety. Perfectionists often place immense pressure on themselves to perform flawlessly in every aspect of their lives, which can lead to chronic stress and burnout. By embracing imperfection, we learn to be more forgiving and compassionate towards ourselves, recognising that mistakes and setbacks are an inevitable part of the human experience. This shift in mindset allows us to approach challenges with greater resilience and adaptability, knowing that failure does not define our worth or capabilities.


3. To increase self-esteem: When we learn to love our imperfections, we increase our self-acceptance and self-esteem. Perfectionists tend to be overly critical of themselves, constantly striving for unattainable levels of perfection and harshly judging any perceived flaws or shortcomings. This self-critical behaviour can erode our self-esteem and confidence, leading to feelings of worthlessness and inadequacy. By embracing our imperfections, we learn to appreciate and celebrate our unique qualities and quirks, as these are what make us individual and interesting.


4. To improve our relationships: When we are accepting of ourselves, we’re able to build stronger and more authentic relationships with others. Perfectionists may struggle with forming genuine connections with others due to their fear of judgment and rejection. By accepting that no-one is perfect, we create a space for vulnerability and openness in our relationships, allowing for honest communication and mutual understanding. When we let go of the need to present a perfect facade to the world, we invite others to do the same, creating deeper connections based on authenticity and acceptance.


5. We begin to live in the present moment: When we stop striving for perfection, we have a greater sense of gratitude and appreciation for the present moment. Perfectionists often fixate on future goals and achievements, believing that happiness and fulfilment can only be attained once they reach a certain level of success or perfection. By embracing imperfection, we learn to find joy and satisfaction in the journey itself, appreciating the beauty in life's imperfections and unexpected surprises. This shift in perspective enables us to live more fully in the present moment, enjoying the simple pleasures and experiences that make life rich and meaningful.


Overcoming perfectionism and embracing our imperfections is a transformative journey towards greater wellbeing and self-acceptance. By letting go of the need for perfection and embracing our flaws and vulnerabilities, we open ourselves up to a more balanced, fulfilling and authentic way of living. In turn, this can reduce stress and anxiety, boost self-esteem and form a greater sense of gratitude and joy in our lives.

Why Taking Breaks at Work is Crucial for Wellbeing

Often when we’re working in demanding work environments, taking breaks at work can be perceived as a weakness or a sign of inefficiency. However, it’s important to recognise that our mental and physical wellbeing heavily relies on incorporating breaks into our daily work routine. It’s important that managers ensure their teams are taking regular breaks, no matter how busy they are, otherwise it can lead to employee burnout.


A study published by the National Library of Medicine, found that “when attempting creative problems requiring a wider search of knowledge, individuals benefit from a period of time in which the problem is set aside prior to further attempts to solve it. The effect of breaks also tends to be better reflected in subjective evaluations of performance and actual creative outputs. Therefore, micro-breaks make individuals feel more vigorous and less fatigued and stimulate them to feel more productive after the break.”

Reasons for taking breaks

As well as providing employees with physical rest, even just a short break at work can help preserve mental wellbeing and increase levels of motivation.


1. Increased productivity
Contrary to popular belief, taking regular breaks at work can actually enhance productivity. Research has shown that our brains have a limited capacity to sustain attention, and prolonged periods of focused work can result in reduced concentration and cognitive overload. By incorporating breaks into our work routine, we give our minds the opportunity to rest and recharge. This, in turn, improves our cognitive functioning, enhances creativity and boosts productivity levels.


2. Improved focus and concentration
Continuous work for long periods can lead to mental and physical fatigue and decreased focus. By scheduling regular breaks, we allow our minds to reset and refocus, enabling us to maintain a higher level of concentration throughout the day. Short breaks, such as taking a walk, doing light stretching exercises or simply enjoying a chat with our colleagues, provide the necessary distraction for mental rejuvenation, resulting in improved focus when we return to work.


3. Stress reduction
Work-related stress has become increasingly prevalent in today's society. Over time, overwhelming workloads, tight deadlines and demanding responsibilities can take a toll on our mental health. However, incorporating breaks into our work routine can significantly alleviate stress levels. Breaks function as a mechanism for stress relief, allowing us to distance ourselves from work-related pressures momentarily. Engaging in relaxation activities during breaks, such as deep breathing exercises or mindful meditation, can further enhance stress reduction and promote a sense of calm.


4. Improved physical health
The benefits of taking breaks extend beyond mental wellbeing. Integrating short breaks throughout the working day can have a positive impact on our physical health as well. Prolonged periods of sitting or engaging in repetitive tasks can lead to musculoskeletal issues, eye strain and reduced overall physical fitness. Regular breaks provide opportunities for movement and physical activity, helping to reduce such risks. Taking short walks or engaging in some form of physical exercise during breaks not only energises the body but also improves blood circulation and posture.


5. Enhanced work-life balance
By prioritising breaks and establishing boundaries between work and our personal life, we contribute to achieving a healthier work-life balance. Continuous work without breaks can blur the line between professional and personal life, leading to burnout and strain on relationships both inside and outside our place of work. By ensuring we take regular breaks, we acknowledge the importance of self-care and allocate time for personal rejuvenation, resulting in a more fulfilling and balanced life overall.



So, let us embrace the notion that by pausing to recharge our minds, we are actually optimising our performance and cultivating a positive work environment. Remember, a healthy mind is a productive mind!

Rejuvenate the Workforce with an Office Spring Clean

As the season of spring progresses, it brings with it a fresh energy and a sense of renewal. While many consider spring cleaning as an activity solely meant for households, its benefits extend far beyond just tidying up our living spaces. In fact, embracing a spring-cleaning mindset within our workplaces can have a transformative impact on our mental wellbeing.

A study undertaken by Elizabeth (Libby) J. Sander et al, showed that “our physical environments significantly influence our cognition, emotions, and behaviour, affecting our decision-making and relationships with others. Cluttered spaces can have negative effects on our stress and anxiety levels, as well as our ability to focus, our eating choices, and even our sleep.”

Reasons for spring cleaning the office

To create a positive environment  

A cluttered and disorganised workspace can negatively impact our mental state, leading to increased stress, reduced concentration and decreased creativity. On the other hand, a clean and organised work environment helps maintain a positive mindset, promoting a sense of calm and clarity. By dedicating time to deep clean our workplaces each spring, we can create a physical space that supports our overall mental wellbeing.

To support productivity

An untidy workspace not only hinders our ability to focus but also wastes valuable time as we struggle to locate essential items and documents. Spring cleaning provides an opportunity to declutter and organise our workspace, enabling us to work more efficiently. Removing unnecessary items and organising essential supplies helps streamline our workflow, reducing distractions and saving time. By dedicating a little effort to spring cleaning, we are investing in our mental wellbeing and enhancing our productivity.

To help reduce stress levels
A cluttered environment can contribute to heightened stress levels. In contrast, a clean workspace promotes a sense of calm, reducing mental and emotional burdens. The act of spring cleaning allows us to let go of physical and mental clutter, resulting in reduced anxiety and a lighter state of mind. Additionally, cleaning can be a therapeutic process in itself, providing a sense of accomplishment and control over our surroundings. Through regular 'spring-cleaning', we can proactively manage stress in the workplace, leading to increased mental wellbeing.


To boost collaboration and team spirit
A neglected and disorganised workspace can hinder communication and collaboration among team members. Engaging in spring cleaning as a team, can help colleagues bond over a shared task, building a sense of camaraderie and unity. Collaborating on cleaning tasks helps develop stronger relationships, breaks down hierarchies and encourages open communication. A clean and inviting workspace also presents a positive image to clients and visitors, reinforcing a sense of professionalism and instilling confidence in the organisation.

To maintain a clean and healthy environment
An unclean workplace can harbour germs, allergens and other potential health hazards. This is especially crucial considering the current global climate, which highlights the importance of maintaining cleanliness and hygiene. Regular spring cleaning allows us to remove dust, allergens and bacteria, providing a healthier working environment for everyone. A clean workspace also signifies the value we place on our health and the health of those we work with.


Spring cleaning the workplace is not just a physical activity but also an essential practice to nurture our mental wellbeing. By creating a cleaner and more positive environment, we lay the foundation for a harmonious and fulfilling work experience. As we spring into action, we can harness the transformative energy and invest in the wellbeing of our working environment.

Coping with Authority at Work

In today's fast-paced and competitive business world, authority and hierarchy are commonplace. While authority is necessary for maintaining order and achieving organisational goals, the dynamics between individuals and those in positions of power can often impact mental health. How we deal with authority at work is a crucial aspect of preserving our mental wellbeing.

Understanding the impact of authority on mental health

The relationship between authority figures in the workplace and employees is multifaceted. Research has shown that negative experiences with authority figures, such as team leaders, line managers and directors, can contribute to stress, burnout, anxiety and even depression. The presence of a strict hierarchy can intensify these issues, leading to a range of negative issues, such as:

• Disturbed sleep
• Anxiety
• Stress
• Depression
• Low self-esteem
• Anger
• Resentment

It’s important to recognise the power dynamics within the workplace, as feelings of powerlessness or inequity can significantly impact an individual's emotional wellbeing. Also, excessive control and micromanagement can create a toxic work environment that negatively affects motivation, creativity and overall job satisfaction.

Coping strategies for managing authority-related stress

Communication and assertiveness

Open and honest communication with those in positions of authority can help relieve stress. By having regular conversations, we can clarify expectations, voice any concerns we may have and listen to constructive feedback. Developing assertiveness skills can help us to communicate effectively and assert our needs without compromising professional relationships.

Building support networks

Surrounding yourself with supportive colleagues and mentors can help reduce any negative interactions with those in authority. By creating a network of like-minded individuals, we can gain perspective, seek guidance and share our experiences, which will lessen the burden of hierarchical stress.

Practising relaxation techniques

When faced with challenging situations involving management, practising relaxation techniques can help us manage our stress in a more professional and calm way. Deep breathing exercises, mindfulness meditation and engaging in physical activities are all effective ways to achieve balance and maintain mental wellbeing throughout the working day.

Time and stress management: Developing effective time and stress management skills is beneficial when dealing with authority at work. By creating a schedule that prioritises tasks, setting realistic goals and practising regular self-care, we can prevent feelings of overwhelm and ensure a healthier work-life balance.

Focus on individual growth: Shifting the focus from external factors to personal development can help reduce the impact of authority-related stress. By focusing on improving our skills, expanding our knowledge and setting goals aligned with individual values, we create a greater sense of purpose and autonomy. A study conducted by Helena Lopes, Sérgio Lagoa and Teresa Calapez, published on Cambridge University Press, found that autonomy at work is key to an employee's job performance and job satisfaction as well as improving their mental health.


Organisations must also recognise the impact of authority on employee wellbeing and provide supportive leadership practices. A harmonious balance between a healthy power dynamic and respect for individuals can enhance job satisfaction, productivity and mental health in the workplace.

How to Become More Satisfied in Your Job

'Satisfaction' means different things to different people, but many people aren’t satisfied in their jobs. Perhaps that’s because they feel have too much responsibility or not enough pay or maybe their work is mundane, and they don’t get any enjoyment from their job. According to Positive Psychology, satisfaction is what makes us prosper as individuals and makes us feel like our life is meaningful and rich.

The quality of our lives is often determined by material, emotional and physical wellbeing which makes us feel satisfied with what we have achieved, whether that be at work or in our personal lives. Because we spend so much of our lives working, if we don’t feel satisfied with our job, it can heavily impact our mental health. Many of us have busy jobs that can leave us feeling anxious or stressed and over time this can lead to depression.

Effects of feeling dissatisfied at work

There are many aspects of our work that might affect our mental health and if you are experiencing any of the following, you might need to make some changes so that you can feel more satisfied in your job.

• Boredom
• Unappreciated
• Overworked
• Resentful
• Exhausted
• Stressed and anxious
• Hopeless 

Why is it important to feel satisfied in your job?

When we don’t feel satisfied at work, it can affect our overall quality of life and wellbeing. You might believe that your life doesn’t have any meaning or purpose and you have little hope for a positive future. Because of financial or family pressures, it’s easy to become stuck in a rut at work and you fear any kind of change. But you don’t always have to go out and start looking for a new job, there are ways that you can gradually become more satisfied in your current role.

How to become more satisfied at work?

• If you are bored at work and you don’t feel challenged, ask your manager if there are any other tasks you can take on. Easing the monotony and trying something new can give you a new lease of life and increase your motivation.
• Consider what it is that you’re passionate about and see if there’s any way you can incorporate that into your daily routine at work. For example, you might have a specific cause or charity that you care about, so perhaps try organising a charity event with your work colleagues. As well as giving you something to look forward to each day, it is also a good way to strengthen working relationships.
• If money is a concern and you believe you have too much responsibility and not enough pay, ask your manager for a pay increase or if they can reduce your workload. You might be surprised at the response and just a small change could make all the difference.
• Many companies offer training courses through work so why not train in a different skill that reignites your passion and improves self-development and personal growth?
• Set yourself personal targets at work and plan a reward for when you reach certain milestones like a weekend away, dinner at a nice restaurant or a shopping trip. Having something to work towards can kick start your motivation and also give you a great sense of achievement.

Learning to Be Resilient at Work

Resilience is being able to overcome the effects of difficult situations or traumatic events that may happen throughout your life. It’s necessary to learn how to be resilient as we grow from being children so that we can deal with things that could cause us to experience anxiety, stress or depression.

But as adults we are still likely to face situations that will test our mettle and resilience, in particular in the workplace. Without a certain amount of resilience, we’d be unable to attain our goals and remain positive and happy in the face of adversity.

The Chartered Institute of Personnel and Development undertook a study on employee resilience and found that: “Positive affect refers to moods such as joy, cheerfulness, enthusiasm and alertness, while optimism refers to the belief that one will generally experience good outcomes. Employees who possess both of these are more likely to behave in ways that mitigate the effects of adverse events, or even prevent them in the first place.”

What do we need to be resilient?

In order to become more resilient at work and maintain our wellbeing, we need to have particular inner strengths:

• Self-control
• Gratitude
• Compassion
• Self-confidence
• Mindfulness

Not only does resilience help us to become stronger but it can also make us much wiser and at peace with ourselves. We are more likely to take risks that will help us to progress in our job because we know that we’re capable of recovering from any setbacks or trauma. Adapting to adversity doesn’t mean that we won’t experience the effects such as anger, frustration, sadness or stress, but it does mean that we are more equipped to deal with it and bounce back.

How can we become more resilient?

1. Gratitude

A great way to focus on the positives is by practising gratitude on a regular basis. When we make a conscious effort to be thankful for the good in every situation, it helps us to be more resilient against disappointment and deal with challenges with a more positive attitude.

2. Learning from past experiences

Take time to remember past experiences that you found upsetting or stressful and how you dealt with that particular situation. What personal skills did you use to overcome the difficulties and how can you use them in the future? You might even remember a time when you were really afraid of something that actually turned out much less frightening than you’d imagined. Often the fear of the unknown can be worse and when you do take courageous steps, it builds more self-confidence within you, so you are less afraid to experience the situation again in the future.

3. Mindfulness

Mindfulness is considered a core principle in developing our resilience because it arms us with self-control and helps us to focus on something other than negative feelings like anger, regret or resentment. When we dwell on negative emotions it can hinder our progress and make us afraid to grasp opportunities. It’s not uncommon for people to rush around at work, totally blinkered to what’s going on around them. This in itself can create feelings of stress and anxiety and make our jobs unbearable at times. When we become mindful of our actions and what’s happening around us, it helps us to slow down and focus more clearly on the task at hand, ultimately relieving some of the negative emotions and making us become more resilient to any challenges we might face.

The Importance of Doing Nothing

Living in such a fast-paced world where we’re preoccupied with work and online activities, it seems that doing nothing has become a thing of the past. If we’re not trying to keep up with ongoing deadlines at work, it’s likely we’re scrolling through social media or binge-watching the latest series. When was the last time that you were totally free of distractions and actually did nothing at all?

Why is doing nothing important?

We have become so attached to our modern-world habits that we forget to recharge our own batteries as well as our phone’s. Being constantly on the go and not allowing time to clear our minds can negatively impact both our mental and physical wellbeing. A build up of stress, anxiety and overactivity in our brains can lead to exhaustion and burnout.

With so many devices at our fingertips 24/7, we don’t allow ourselves to become bored as we’re constantly searching for something to do or to occupy our minds. Boredom can make us feel agitated and stressed and rather than confront our thoughts or simply unwind, instead we look for distractions. When we’re unable to fully relax and wind down, our sleep can also be affected, and we find ourselves struggling to fall asleep or waking in the middle of the night with thoughts racing around our heads.

When we’re constantly busying ourselves, either mentally or physically, we often miss those subtle internal signs or ignore our emotions that are desperately trying to feed us important information. But by doing nothing we can become more open and aware of our inner voice and gut feelings, which provide us with vital tools for making responsible choices.

Ways to unwind and clear your mind

If you’re not used to relaxing and doing nothing you might struggle at first to let your mind and body switch off, but with a bit of practice and some simple relaxation exercises, you’ll soon get into the swing of it.

1. Meditation and breathing

Meditation and breathing exercises are a great way to ease you into relaxation. Set aside just five or ten minutes during the day or evening to find a quiet space and unwind. By focusing on your breathing, it allows you to identify your thoughts and feelings and become more aware of what your body and mind need. Breathing exercises can also improve blood pressure, reduce the risk of stroke and improve concentration and focus.

In a study published by Harvard Business Review it was found that the “breath meditation technique will train your nervous system for resilience over the long run. These simple techniques can help you sustain greater wellbeing and lower your stress levels – at work and beyond.”

2. Spend time in nature

Being among nature is an instant stress reliever and it has a great way of turning your thoughts to the more peaceful environment around you. By being mindful of your thoughts, feelings and emotions, it frees up space in your mind for creativity to flow. As you inhale the sights and sounds of nature, you’ll automatically start to relax.

3. Take a long bath

Light some candles, keep your phone in another room, be generous with the bubbles and just sink into a nice warm bath. Try not to feel guilty for spending time alone with your thoughts. This is the perfect opportunity to just lie back and let your thoughts wander in and out. Don’t force anything and simply respond to what your inner voice is telling you.

4. Create a gazing seat

Whether you have the perfect little spot for a window seat, a quiet corner in your garden or a cosy room in your house where you won’t get disturbed, find yourself a space where you can just sit and gaze into the distance. Try sitting still without any distractions, even if it’s just for a few minutes, and let yourself drift into a daydream.

You shouldn’t feel guilty about doing nothing as it’s an important investment into your wellbeing. While you might not feel it’s as productive as getting the household chores done or finishing a work assignment, it’s equally as important.

The importance of promoting digital wellbeing

In 2020, the world was whisked into a new digital era where working from home and online meetings suddenly became the norm for millions of people around the globe. While some people could adapt to these changes relatively smoothly, for others it was out of their comfort zone and became an additional form of stress alongside the confusion, fear, and uncertainty of the pandemic.

A study described on verywellfamily.com delved into how technology can affect our wellbeing. It found that although there are many benefits to the digital world, many people are concerned that the growing use of technology is a contributing factor of stress, lack of focus, and cyberbullying.

Negative effects of increased technology at work

• There is increasing pressure to always be available online when we’re working from home. Yet if we were physically in our place of work, this kind of pressure would be less likely to exist. 
• With the new way of working from home, in many instances online meetings have increased. Although this may partly be out of concern for employees’ wellbeing, in some cases it might also be a way to check up on employees. For many people this new way of holding meetings digitally feels uncomfortable because they feel that their every move or facial expression is being scrutinised. 
• Not everyone who’s been unexpectedly thrown into working from home is familiar with the apps designed for online meetings, and this fear of technology can trigger anxiety. Learning how to use unfamiliar technology and the fear that external factors might prevent you from getting online in time can all add to the stress. 
• Prior to working from home, you may not have been aware of 'mirror anxiety'. The use of online meeting apps such as Zoom mean that you can constantly see yourself on screen and this feeling of vulnerability has been linked to heightened anxiety and depression.
• Excessive online meetings and use of technology through working from home means that there is more pressure and less time to complete work and meet deadlines. 
• Because you’re less likely to video call a colleague for a quick chat when you’re home working, it means there’s a lack of face-to-face socialising which can make you feel isolated.

Ways to promote digital wellbeing

There are several ways that managers can reinforce wellbeing and help their employees adjust to a more digitally focused way of working.

• During online meetings, give the option to have the camera switched off.
• Give plenty of notice for online meetings so that staff are less likely to feel on edge about suddenly being called to a meeting, especially when they aren’t dressed appropriately.
• Loosen up on the dress code and don’t expect employees to attend online meetings in more formal wear.
• Organise out of hours social events online so that employees aren’t just seeing colleagues in work mode. Often emails and other forms of digital communication can get misconstrued, so this provides the opportunity for everyone to socialise informally.
• Have trust in your employees so that if they do decide to go for a walk outside at lunchtime, for example, they aren’t in fear of management accusing them of avoiding work.
• Streamline all forms of communication and stick to a minimal number of online channels so not to confuse people or create more stress. Ensure all employees are familiar with the channels being used prior to their use.
• Regularly ask staff to feed back on the new digital way of working from home. What is good for one person might not be good for another so try to accommodate each person accordingly.

Further information

First Psychology held three webinars on the topic of digital working. You can read more about these webinars and watch the recordings for free using the links below. 

• Coping with a changing workplace >
• The impact of gender roles on wellbeing at work >
• How to prevent burnout and maintain visibility while working from home >

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 >

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.