How to manage highly sensitive employees

According to a study and the best-selling book by Dr Elaine Aron, there are 1.4 billion people worldwide that are highly sensitive, and the chances are, some of these people are your employees. This is also known as sensory processing sensitivity and means that a person is more physically, emotionally and mentally responsive.

While highly sensitive people can possess many positive traits such as conscientiousness and personal reflection, it can also lead to burnout. They may also have a constant need for reassurance which can be emotionally draining for other members of staff. Because of this you not only need to manage the person’s increased sensitivity but also the frustration it can cause other workers.

Although you may feel tempted to try and 'fix' a person’s sensitivity, it’s advised to put procedures in place that can manage these traits instead. Sensory processing sensitivity is not a disorder, but a characteristic that is quite normal.

Tips for managing highly sensitive employees

There are several ways that employers can help people who are highly sensitive. By recognising their strengths and understanding their emotional needs, you will also create a more positive work environment.

1. Do some research and gain a better understanding of sensory processing sensitivity. This will help you to become more sympathetic to the needs of these employees and also help you to learn how to benefit from the value they can add to your company.
2. Embrace diversity in the workplace and provide additional wellbeing support for all staff so that no-one feels stigmatised for their differences.
3. Ensure you appreciate and praise your staff. Perhaps once a month send an email or call a meeting where you can personally thank and appreciate your team. Try to find one positive comment for every person so that it doesn’t appear all your attention is solely focused on those who are highly sensitive. 
4. Offer stress-reducing activities inside or outside of work that will reinforce the importance of rest and relaxation. 
5. Make sure staff take regular breaks throughout the day and try not to encourage the culture of working late every evening, which can cause both mental and physical exhaustion.
6. Try to avoid certain triggers that are likely to cause stress such as continuously strict deadlines or excessive workloads. Highly sensitive people are more likely to struggle with these kinds of intense pressures and could find themselves emotionally and mentally drained. 
7. Prevent gossip in the workplace as this behaviour can be damaging not only to someone who is highly sensitive but also to other members of staff in general. Make your staff aware that you are always available to listen to any problems that might arise so they won’t feel the need to discuss their issues with colleagues or anyone else. 

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.

Stop defining success and start living

Setting goals can be a great motivator and can ignite a passion within us but when it starts affecting our mental health negatively, it’s time for a rethink. What’s important to you? What will this imagined success bring you that something else can’t? Do you strive for more money and material items to bring you status or admiration?

Some people measure success by wealth and the size of their home, while for others, a loving relationship, physical health or having children are more important. An article that featured in the Harvard Business Review, showed that success can be measured subjectively and objectively. While one might be seen from a status perspective, the other comes from an emotional outlook.

Often we set our goals based on what others expect of us or how we want to appear to everyone else. But by continually denying ourselves the things that bring us true happiness, we could start to experience negative emotions. Perhaps you spend all your time focused on work because you only see the end goal and forget that the journey to success should be equally as rewarding. If you neglect your wellbeing for too long, it can cause stress and poor quality of sleep which can lead to burnout.

All the time you spend striving to be successful, means that you’re missing out on other things that make you truly happy. Perhaps you love to go out with your friends or take weekend breaks but they’re being pushed to one side in order for you to continue on the road to success. If you keep neglecting the small pleasures that bring you joy, you’ll find yourself feeling anxious, stressed and maybe even depressed.

Ways to put yourself first

• When we’re so focused on a goal, we often lose sight of who we are so it’s important to remind yourself of your unique qualities. Make a list of all the things you love about yourself that aren’t related to an achievement of some kind.
• Often we define success by what other people deem important but this can sometimes set us on the wrong path and blur our own personal definition of success. Write down what you believe to be successful without being influenced by anyone else. You might find that your ideas are very different to what you first thought.
• By regularly practising self-love you’ll remind yourself of all your positive qualities. Positive affirmations are a great way to do this, and they can also help you appreciate all the great aspects of your life.
• Avoid spending too much time with people who impose high expectations on you. It’s easy to be drawn into other people’s ways of thinking but if it isn’t making you happy, then you perhaps need to let go. 

Although striving for success can give us purpose, if the journey is not fulfilling your needs, you need to start doing the things that make YOU happy. Make time for all the things that bring you joy whether that’s spending more time outdoors, doing something creative or enjoying a hobby.

It’s so important to put your mental wellbeing first so if you find yourself becoming out of sorts and unhappy, you might be forcing yourself onto a path that isn’t meant for you. By focusing on something that combines your true passion and strengths, the journey to YOUR success will become much more meaningful and rewarding.

How women can succeed in a male-dominated work environment

Although we have seen gender equality in the workplace evolve throughout the centuries, unfortunately there are some male-dominated fields where women still struggle to succeed. Cornell University undertook a study to evaluate the kinds of issues women face in male-dominated careers. The results showed that women faced several challenges, including:

Being made to feel incompetent

• A lack of emotional and financial support
• Their voices not being heard
• Various types of mistreatments

These sorts of challenges can have a negative impact on mental health. You might find yourself suffering from a lack of self-confidence, anxiety, or loneliness, so it’s vital to take measures that will boost your mood and lower the risk of more serious emotional distress.

Ways to succeed and keep your mental health intact

If you find yourself in a male-dominated work environment, make sure you spend time with strong women. Perhaps you can create a group at work with other women where you can support each other both emotionally and with work issues. If this isn’t possible, join a female networking group so you can spend time with other like-minded professionals. This is a great way to improve your confidence and learn how to communicate openly.

It can be extremely lonely being in a male-dominated workplace but by seeking out a female role model or someone who has experienced similar challenges, you are less likely to feel alone. There are lots of great articles and books that can inspire you to stay emotionally strong and achieve your goals regardless of the barriers that might be put in your way.

Just because you might work in a male-dominated sector, it doesn’t mean that all the men will discriminate against you. Try to seek out the men who are willing to be your allies, support you, and help your voice be heard.

There may be times when you are afraid to speak up or share your opinions for fear that you’ll be ignored or, worse still, ridiculed, but it’s really important to continue speaking up. Let male colleagues or managers see that you value your own worth and don’t apologise for voicing your opinions.

Practice the art of confidence when you’re at home alone. Be assertive without being rude, speak authoritatively and work on positive body language. Try not to be a people pleaser and make sure you’re knowledgeable in your field of work. You might even want to take some training so that your male colleagues are more likely to respect your skills, especially if they are skills that your colleagues are lacking.

If you face conflict at work, try not to engage in it and remain professional at all times. It might be tempting to respond in the heat of the moment but even if your emotions are running high, resist making personal replies. This approach will make your colleagues respect you more, but they are also less likely to persist with any future conflicts.

Mastering collaboration as an introvert

For an introvert, the mere thought of teamwork can be their worst nightmare. According to psychologist Carl Jung, introverts turn to their internal thoughts to restore their mental wellbeing. But there are many personality traits and characteristics that an introvert might possess, such as:

• Focusing on their inner thoughts
• Dislike of large groups of people
• Reflective
• Prefer peace and quiet to concentrate
• Feeling drained and tired after spending time with groups of people
• Like spending time alone
• Being shy around other people

It can be extremely daunting for an introvert working in an environment where there are lots of people and their job requires them to collaborate and attend meetings. These kinds of social situations can create negative emotions, including nervousness, a sense of failure, overwhelm, and fear, which can lead to anxiety, stress and depression in the long term.

So how can introverts overcome the daily challenges of a bustling work environment where regular meetings are structured for collaboration and extroverts?

1. Spend time reading through papers or meeting agendas prior to the event and brainstorm while you’re alone. This will take some of the pressure off when you’re in a group of people and you’re suddenly expected to come up with ideas. Doing the legwork beforehand and planning in advance can ease some of the pressure. 
2. Practise speaking up in groups of people and over time it will get easier. Maybe write a few points down before the meeting and aim to communicate at least one of the points. Gradually increase the number of points you raise. This is a great way to become more confident in your communication.
3. Ask your manager if you can have some time following back-to-back or lengthy meetings so that you are able to spend time alone and recharge your batteries.
4. Whenever possible, request one-on-one meetings or smaller team sessions with only those colleagues that are absolutely needed.
5. Flexible and remote working is more widely accepted now so if your job allows, work from home and collaborate online instead. 
6. Request that larger group meetings operate a round robin system so that everyone gets their chance to speak, this means you won’t have to try and talk over people to be heard.

Finally, remember that we all have different personality types and although introverts might struggle more with communicating in large groups, they have other skills that are equally as important when it comes to collaboration. According to a study published by Harvard Business Review, introverts very often make great leaders because of their ability to listen, build positive relationships and empathise deeply. These skills should be cherished because they could help introverts become highly successful in their field.

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.