The importance of movement on mental health

Over the years, there has been ongoing research into mental health and how it is positively affected by movement and exercise. Studies have shown that not only can movement aid mental clarity, memory and concentration, but it can also help our cognitive abilities. In an article published by BMC Medicine, it also shows that reducing sedentary behaviour is possible through increasing activity, which itself is associated with a lower incidence of depression and anxiety disorders and can reduce depression and anxiety symptoms in those with a disorder.

Benefits of movement on mental health

• Improved clarity, concentration and memory
• Improved mood
• Increased self-esteem
• Reduces symptoms of anxiety, stress and depression
• Promotes better sleep

Given the amount of time many of us spend sitting at a desk all day or absorbing ourselves in technology such as electronic games, television and social media, generations have unsurprisingly become less active. So, to ensure we keep our minds and bodies in optimum health, it’s important to step up the pace and increase the amount of exercise we undertake on a regular basis.

Tips for staying active at work

If you work in a sedentary job, there are ways that you can increase your daily movement.

• Ride or walk to work
• Take the stairs instead of the lift
• Instead of emailing or calling a colleague in the same building, walk over to them 
• Suggest walking meetings outside if possible
• Make the most of your lunch break by going for a walk, bike ride or gym session
• Maximise shorter breaks to do the drinks’ run or walk on the spot while you’re waiting for the kettle to boil!
• Invest in a portable pedal exerciser that lets you keep your legs moving even when you’re sat at your desk.

Ways to stay motivated

If you don’t do regular exercise, it can often be difficult to get started, especially when it's cold outside. But there are ways that can help you become more motivated and form a healthy routine.

1. Many people find it easier to exercise with someone else so try and find yourself an exercise buddy who’ll go to the gym, swimming or take long walks with you. You’ll probably find it much more fun being with a friend and you can also encourage each other. 
2. Join a fitness class or take part in a group sport. A bit of healthy competition can be a great motivator to get yourself into shape and push yourself when you’re not feeling up to it.
3. Walking is a great way to keep moving without too much effort, and by paying close attention to the sights, sounds and scents of nature, you’re giving your mind a double workout.
4. Set yourself a goal or challenge and raise money for a charity at the same time. Once you’ve committed to the challenge and announced it to friends and family, it will make you more determined to stick to your goals.
5. Bundle a new active behaviour with something that you already enjoy doing, so for example, take a lunchtime walk while listening to your favourite blogger, audiobook, etc.

The Pros and Cons of Workplace Competition

Whether it’s to gain recognition, promotion, pay rise or work-related bonuses, competition in the workplace is almost inevitable. While for some, competition may arouse excitement, for others it can be a source of stress and anxiety. Depending on the individual, this can cause people to act in different ways. In an article published by Harvard Business Review, the research says that “when employees feel excited, they’re more likely to come up with creative solutions. When they feel anxious, they’re more likely to cut corners or sabotage one another.”

The Pros

Competition in the workplace can provide many material benefits to employees as well as having a positive impact on mental wellbeing. However, this is dependent on how the individual feels about it – do they see this as additional pressure or an opportunity to prove themselves in their role? For those who feel excited about the challenge, they may benefit from the following:

• Sense of achievement
• Increased self-confidence
• Pay increases and performance-related bonuses
• Promotion
• Respect from colleagues and management
• Increased motivation
• Improved mood
• Increased creativity

The Cons

Not all employees are going to thrive on being competitive and it could have a detrimental effect on their wellbeing. These are some of the disadvantages that certain individuals might experience:

• Increased stress and anxiety
• Lack of motivation
• Decreased self-confidence and self-esteem
• Unhealthy relationships with colleagues 
• Fear of failure 

10 ways to create healthy competition

To ensure that all employees can take part in healthy workplace competition without it having a negative effect on their wellbeing it’s important to do the following:

1. Make sure that employees understand what healthy competition means by offering reassurance that they will be given help to succeed and not threatened by ridicule or, even worse, job losses. 
2. Ask employees what would motivate them and offer rewards that are meaningful to them.
3. Put competition rules in place that prevent any negative behaviour such as ridicule, underhand tactics, or workplace bullying.
4. Employ management that can lead by example and demonstrate principles that promote healthy competition.
5. Recognise employees’ efforts as well as achievements as this will help maintain motivation.
6. Involve employees when setting personal achievements and agree beforehand what they should be.
7. Practice clear communication at all times and offer help when it’s needed. 
8. Hold regular performance reviews with constructive feedback as this will maintain motivation levels and promote trust.
9.  Run team building activities inside and outside of the workplace. This will strengthen bonds between employees and help prevent any animosity.
10. Encourage open discussions where employees can air their thoughts in a non-threatening environment. In a study by Gallop, it revealed that open discussions are the best way to resolve any conflicts and reduce stress and anxiety about the competition. According to the study, when employees believe that their opinion matters, it increases productivity and decreases turnover rates. 

Managing parenthood and full-time employment

Gone are the days when women were expected to stay at home to look after the children while the man went out to work. Not only is the nuclear family no longer the ‘norm’, but many parents aspire to being successful in both their career and parenthood.

Whether you’re a single parent or in a relationship, juggling parenthood and full-time employment can certainly be tricky, and exhausting, at times. If you continue to struggle with the pressures of work, household chores, and looking after young children, you might start to suffer from anxiety, overwhelm and stress, which will eventually lead to burnout.

Not everyone finds the pressures of managing a successful career and parenthood a walk in the park. Juggling all the responsibilities of full-time employment and raising children can leave very little time for relaxation or social activities.

Because many of us want to appear that we have everything under control and we worry what our boss or colleagues might think of us if we show any signs of struggling, we continue in silence and avoid asking for help.

Nowadays, companies have a responsibility to assist working parents and offer alternatives for their work situation. Being unable to work overtime due to parental responsibilities, for example, shouldn’t mean that you can’t do your job properly during normal working hours.

Ways you can lighten the load

• Ask your manager for flexible working hours. If you discuss your situation with management, they may be able to suggest some options that will assist you, such as working from home a couple of days a week or working your hours in four days rather than five. Working from home can be helpful by freeing up valuable commuting time which can be used for work, chores or relaxation. 
• If your workload is unmanageable and it starts to eat into your home life, speak to your boss about how they can help. Maybe they can allocate some of it to a colleague or extend deadlines.
• If you’re in a relationship, ensure you share parental responsibilities. Perhaps one of you can focus on the morning routine while the other takes care of the evening routine. That way it can relieve some of the pressure for both of you. 
• Be more organised. We often get stressed because we don’t have any plans in place so the morning rush seeing to the kids and yourself and getting to work can seem frenzied. Make a plan the night before of what you need to do, or even prepare things such as packed lunches, P.E. kit, changing bag, etc. You could even make meals in a slow cooker to save time when you get home from work.
• Don’t set yourself unrealistic goals. Try not to compete with other parents who might have more free time than you. There’s no pressure to bake the best cakes for the school fayre or volunteer for the parent’s committee! Although they might be nice to do, decide whether or not they are priorities and don't beat yourself up if you can't/choose not to do them.
• Make time for yourself either alone or as a family. When you do more of what you enjoy your mental wellbeing will be in much better shape, meaning you’re more able to cope with any challenges and tasks that lie ahead. If needs be, recruit a childminder, friend or family member so that you enjoy some much-needed time off.

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.

Why a sense of purpose is valuable in the workplace

For many of us, we spend almost a quarter of our week working so when we’re doing a job without any sense of purpose, it can impact on our wellbeing. When we feel like we’re undertaking monotonous and repetitive tasks day-in, day-out, it can drain us of our mental and physical energy.

But a sense of purpose can mean different things to different people, depending on what motivates us or what gives us that feeling of fulfilment. Maybe you have an interest in a certain field that you’re passionate about and you want to feel as though you’re making a positive contribution towards a bigger goal. It’s these kinds of passions or interests that can influence our career choices in the first place.

Why do we need a sense of purpose?

Although you’ve probably experienced an unfulfilling job at some point in your life and you’ve craved for something more meaningful, there are also scientific studies that have shown how a sense of purpose can motivate us and create a barrier against stress and anxiety.

Some ways that having a sense of purpose can affect our health include:

• When there’s greater meaning behind the work we do it can minimise stress-related illnesses such as anxiety, stress, depression, and high blood pressure. In turn, this means that we are less likely to take sick days from work.
• By feeling like we are directing our energy towards something meaningful or a greater goal, we are more motivated and happier in our work. 
• Having an interest in or a reason for the work we do, gives us a sense of pride and encourages us to aim higher and achieve more. This means that we are more likely to be committed to our job.
• Time feels like it goes faster when we’re doing a job that we get enjoyment or satisfaction out of. When time drags it can make us feel resentful and anxious about going to work.

In The McKinsey Podcast, Naina Dhingra explains how through her studies, she has found that “about 70 per cent of people say they define their purpose through work. And, actually, millennials, even more so, are likely to see their work as their life calling. So what this means is that people are looking for opportunities in the work they do day-to-day to be actually contributing to what they believe their purpose is”.

From these findings it’s important that both employees and employers are clear about the purpose of the company and the staff roles within it. By ensuring there’s a clearer understanding of each role, employees will feel like they have a sense of purpose, and this will ultimately create confidence within individuals. Be clear about how each role contributes to the bigger picture of the company and its mission. This way all workers, regardless of how big or small they feel their role is in the workplace, will know that they are making an important contribution, and this will not only boost their wellbeing, but it can also significantly increase their motivation and levels of commitment.

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 >

Ways to survive your first week in a new job

Whether you’re an introvert or extrovert, or somewhere in between, there are certain aspects of starting a new job that can initially feel nerve-wracking. Although you might feel excited about your new role, a few niggling thoughts could be playing on your mind, such as:

• Will people like me
• Will I be able to handle the workload and meet important deadlines
• Will I have help with anything I’m unfamiliar with?

Unless you deal with the negative voices in your head, your first week in a new job could potentially affect your mental wellbeing. You might find yourself feeling more anxious or stressed than usual, your sleep patterns could be disturbed, or you may have moments of crying and feeling like you’re unable to cope with the role or it in with your colleagues. New job anxiety is not uncommon and there are ways to help.

Tips for coping with your first week in a new job

1. Remember back to when you previously started a new job and look at how you gradually adapted over time. Sometimes it does take a little while to settle in and become familiar with new procedures and new people. However, the longer you stick it out, the easier it becomes.

2. Take regular exercise. This study shows that undertaking physical activity on a regular basis can reduce feelings of anxiety by releasing endorphins, relaxing muscles, and promoting quality sleep.

3. Become familiar with workplace policies and practices. By understanding the culture and ethos of a workplace, you’re more likely to feel secure and supported.

4. Don’t be afraid to ask questions. If you don’t have the confidence initially to ask questions in meetings or group situations, ask your manager, or a colleague who you might have befriended, when they’re on their own. It’s understandable that there are going to be certain aspects of the job that you won’t know or need help with so don’t be afraid to ask.

5. Make a good impression. Dress appropriately, arrive at work on time and having a friendly demeanour. These are things that will help you to create a good first impression which, in turn, will help you to build good working relationships both with management and co-workers.

6. Be enthusiastic. While it can be frowned upon by colleagues if you seem overly keen to impress your boss, showing just the right amount of enthusiasm along with a good work ethic can earn you a lot of respect. If you’re respected at work, your first week will be less daunting.

7. Make notes. Whenever you’re being shown something new at work, keep notes about the processes to help you remember. Although you shouldn’t be afraid of asking for help, asking about the same thing multiple times could become frustrating to the person trying to help you.

8. Muck in! If everyone in the workplace shares the responsibility of doing the drink runs, washing up in the kitchen, or answering phone enquiries, for example, make sure you help out to maintain a harmonious environment.