Workplace Mental Health

Why complete a Mental Health first aid course?

A mental health first aider acts as the first point of contact for anyone who want to discuss their mental health. The mental health first aider can provide advice and support in a confidential, non-judgemental way before a professional mental health specialist is contacted.

Mental health is highly important to living a healthy life. It affects our emotional, psychological and social well-being, and is integral to the way we feel, think and act. Understanding of mental health has greatly developed in recent years, however there is still a lot to learn about the problems faced by those suffering with their mental health.

Mental health is just as important as physical health, as such it should be cared for in the same way. With the level of stigma around mental health people can often feel uncomfortable talking about their feelings. Understanding how to effectively support a person struggling with their mental health is an important skill.

Who should become a mental health first aider?

A mental health first aid course is ideal for anyone looking to better understand mental health and how to support those struggling with it. Anyone can take a mental health first aid course, however there are certain professions where it is especially advisable. Understanding how to support those struggling with mental health is important within all professions, especially for those in charge of others.

Mental health in the workplace

Mental health training isn’t only beneficial for employers but can also greatly support employees. Covid has resulted in many struggling to find steady work. A large part of the recruitment process is finding candidates with the right skills for the role. Although role-specific skills are important, employers also look for candidates’ soft skills. The ability to build positive relationships with colleagues and support them in their lives creates a good company culture. Something highly important to companies, especially within a post covid society.

Mental health in education

For Teachers and Careworkers who work around young and vulnerable individuals this training can be especially beneficial. Young and vulnerable people are particularly susceptible to mental health problems, with 1 in 6 school children struggling with their mental health. Completing a mental health first aid course will give you the tools and understanding you need to support individuals with their mental health. While mental health education is compulsory in schools as a result of our initial Headucation campaign, mental health training for teachers isn’t. Teachers and education staff play a large role in the lives of children and, as such, are in the right position to recognise the signs of mental health problems within the children in their care. But how do you recognise these signs?

Why become a mental health first aider?

Negative mental health affects 1 in 4 people. By completing a mental health first aid course you can learn the skills you need to support people with their mental health. As an authority figure in someone’s life, whether that be as a teacher or employer, you are an integral part of their support process. You are not the whole solution, however.

By becoming a mental health first aider you will learn the skills to understand what can affect a person’s mental wellbeing, as well as how to identify signs of various mental health issues. By learning how to confidently reassure and support someone struggling with mental health you will be able to effectively signpost an individual to the appropriate support and resources they need. Although you are not the whole solution, you will be an important part of supporting mental wellbeing.

All proceeds from our mental health training courses will go to our Headucation2025 campaign that aims to train 151,000 teachers in the basics of mental health support. This campaign will provide front line mental health support for nearly 2.5 million school children across the country every year.

We need all the help we can get to provide this crucial training – please support us by donating, booking one of our mental health training courses or buying a product from our store.

 

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9 realistic ways to cope with workplace anxiety

Anxiety is debilitating and doesn’t stop when you enter your workplace (or switch on your laptop) but it can feel like you need to push your mental health struggles aside when you go to work so that you can be productive and earn enough money to live your life.

We know it’s not that simple. You can’t tell yourself to stop being anxious at certain times of the day – it doesn’t work that way. Workplace anxiety can manifest itself in many ways including missing deadlines, lacking enthusiasm and having more emotional responses to problems that arise – all of which can lead to problems for you, your team and your employer.

Here are some of our recommended ways to cope with workplace anxiety.

How to cope with workplace anxiety

Talk to colleagues

When you’re struggling with anxiety at work, it can be incredibly helpful to talk to someone you trust. Talking to your colleagues can help you verbalise exactly what is triggering your anxiety, and get advice from people who understand the environment you’re in. Just remember that your coworkers may be struggling with their own mental health or may not be in a good headspace to help you – always ask them if they’re happy to talk to you first.

If there is a Mental Health First Aider in your workplace you can approach them for advice and support but since these are not yet a legal requirement, not every workplace has them.

Work-related tasks can often trigger your anxiety so make sure to also ask for help when you need it to reduce the anxiety you’ll feel in the first place.

Build relationships at work

As well as being able to talk to colleagues at work, building strong relationships with them enables them to spot when you’re behaving differently or showing signs of anxiety. They can step in to help or make adjustments that will reduce how much you will get triggered during the day without you having to ask.

Treat your mental health like your physical health

Due to the stigma that still exists around mental health, many people try to ignore symptoms of poor mental health and carry on working anyway. But would you go to work if you were throwing up? Hopefully not.

The same goes for your mental health – while keeping busy can be helpful at times, your mental health needs rest so it can heal just like your physical health does.

As with physical health problems, you are legally entitled to time off when struggling with mental health. If you don’t want to disclose the specific issue you’re struggling with, you can send a broad message to your employer to inform them that you’ll be off:

Hi [Employer],
I need to take today off for my mental health. Hopefully, then I can be back at 100% for tomorrow 😊
Many Thanks,
[Your Name]

Learn more about anxiety

Educating yourself about anxiety can help you better understand what causes it, the impact it can have and how to handle it. Take an anxiety course online or read the information on official websites like NHS, Mind and (of course) Shawmind.

Keep notes

There are probably common triggers and specific worries that you have at work, but anxiety can also make it difficult to keep track of these over time. Keep notes each time you feel overly anxious at work so that you can start to identify triggering situations in advance and make changes to help you cope.

Make changes to accommodate your anxiety

Everyone works in different ways so you need to find what works for you. Once you’ve identified what makes your anxiety worse see if there are any adjustments you can make to your working life to reduce your anxiety. E.g. if you find that your anxiety is triggered by email notifications popping up in the middle of other tasks you are completing, consider turning off notifications and setting aside specific times of the day to check them.

Set realistic deadlines

A common trigger for workplace anxiety is deadlines. Everyone has them in some form – either set by ourselves or set for us by someone else. The need to get work done by a certain time and the feeling that we can’t fit it all in is not unusual. There are only so many hours in the day so plan your time and determine what you can realistically get done in that timeframe and move other work around as needed. If someone else has given you more work than you can realistically achieve before the given deadline, speak up and ask them which pieces of work should be given priority.

Practice mindfulness and other techniques

Learning techniques like mindfulness can help you to gradually improve how you manage your anxiety at work. It can be difficult to do this without guidance when you’re starting out so we recommend using an app like Flourishzone that can provide you with personalised recommendations and on-demand guidance for mental health and wellbeing techniques.

Practice good habits

Simple habits like taking breaks, staying active and leaving work alone out of hours are great ways to reduce anxiety but are easy to ignore when you’re busy or struggling with anxiety already. Look for ways to keep up with these habits by setting alarms for breaks, deleting your work email account from your phone or having a friend who keeps you accountable for your actions.

State the facts

When we’re anxious or on the verge of a panic attack, our feelings often spiral and start to overwhelm us. By stating the facts and verbalising exactly what is making you feel uncomfortable you can bring your mind back to reality and find a way to move forward. Stating the facts can also be a good way to rationalise what the consequences of whatever has triggered your anxiety would really be rather than letting your imagination run wild.

What can businesses do to support employees with anxiety?

Employers have an obligation to their employees to look after their mental health – not only for their wellbeing but for the success of the organisation as a whole. Simple things businesses can do to support employees are:

Wellbeing Weather Check – this is a diagnostic tool designed to help organisations understand the levels of wellbeing within their organisations so that they implement changes where needed

Mental Health First Aid Training – individuals are trained to look out for and support those with mental health challenges within the organisation and guide businesses leaders to create an environment that supports good mental health

Mental Health Online Training – educating employees about common mental health conditions can help everyone in the organisation work together to support those who are struggling and make changes to improve mental health

Anxiety of any kind is debilitating. It can destroy productivity and takes the joy out of life.

At Shawmind, we’re here to help you enjoy your life and perform at your best through support groups, mental health training and professional advice. Get in touch for support or to find out more about our workplace mental health support.

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Can mental health training improve employability?

While unemployment rates in the UK have not risen as high as economists predicted at the start of the pandemic, there are still numerous job hunters who find themselves competing for (sometimes very junior) roles with highly qualified candidates who were made redundant during COVID.

And naturally, the more relevant qualifications you have the better your CV will look to potential employers. But aside from vocational or subject-specific qualifications, what qualifications and training can you get to boost your employability?

A big part of the recruitment process involves finding a candidate who not only has all the role-specific skills but who will also be able to build positive relationships with colleagues and support them in their lives to create a good company culture.

We believe mental health training is the perfect way to demonstrate these qualities to your potential employer.

Accredited Mental Health Courses

At Shawmind, we offer accredited Mental Health courses that will give you a recognised qualification and help you to demonstrate your commitment to workplace wellbeing.

One of the most popular courses on offer is our 2-Day Mental Health First Aid course that equips you with the skills you need to act as a Mental Health First Aider in your workplace supporting staff and the overall organisation with a range of mental health issues.

In our recently launches series of online mental health courses we offer 2 that are CPD accredited: Mental Health Aware that helps you develop an understanding of common mental health conditions and how they affect people at work and home; and Understanding Stress that allows you to spot the signs of stress and develop tools to manage it in yourself and others.

Online Mental Health Training

Our Understanding Series includes several non-accredited mental health training courses that can help you develop great skills for the workplace including how to manage anxiety in the workplace and how to prevent burnout in employees.

Platforms like Flourishzone are designed to develop both professional and wellbeing skills that can help you in your career. We have teamed up with them to give 1000 Shawmind followers free access to their app – get yours now on our Flourishzone page.

Since mental health training is not mandatory in most roles, you can give yourself a competitive edge and improve your employability by demonstrating a desire to continue learning and to look after the wellbeing of those around you.

All proceeds from our mental health training courses will go to our Headucation2025 campaign that aims to train 151,000 teachers in the basics of mental health support which in turn will improve mental health in children and young people.

We need all the help we can get to provide this crucial training – please support us by donating, booking one of our mental health training courses or buying a product from our store.

Donate to #Headucation2025

Book Mental Health Training

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Why think about mental health first aid in the workplace?

We know we talk about mental health first aid in the workplace a lot, but it is increasingly important for businesses to make sure they are doing everything they can to look after their employee’s mental health. Here’s why.

Improve productivity

Staff suffering with mental health conditions may find it hard to focus and carry out day-to-day activities. There has also been a rise in presenteeism, particularly in 18-29 year olds, where employees will not take time off to deal with mental illness and will instead continue to work either at a poorer level or until they burnout completely.

Mental health conditions that are not dealt with early on can lead to more severe situations where employees end up taking extended time off.

In 2019/2020 stress, depression or anxiety accounted for 51% of all work-related ill health cases and 55% of all working days lost due to work-related ill health, according to the HSE’s Work-related stress, anxiety or depression statistics in Great Britain report 2020.

A mental health first aider is equipped to spot when someone is showing signs of depression, stress or anxiety and can step in before it becomes a problem that has a huge impact on their day-to-day productivity.

Improve staff morale

Someone suffering with a mental health condition like anxiety or paranoia may cause them to doubt themselves, take criticism personally, and need constant approval for even minor tasks – none of which is good for the overall staff morale. By having Mental Health First Aiders in your business, you can spot when people are struggling with anxiety and put practices or processes in place to improve their self-esteem and support their mental health.

Save money

It is estimated that poor mental health at work costs the UK economy up to £70bn each year. This is because untreated mental health conditions lead to poor productivity, presenteeism, absenteeism and high staff turnover.

However, research conducted by Deloitte found that businesses who invest in supporting employee mental health get an average of £5 back for for every £1 spent on things like Mental Health First Aid training, Employee Assistance Programmes and other mental health training.

Attract and retain top talent

While only 42% of employers believe that workplace mental health strategies are important to job hunters, research has shown that 88% of professionals consider it when searching for new roles.

Research has also shown that mental health support at work is vital when it comes to keeping staff. Businesses who actively look after their employee’s mental health could retain 78% of 18-24-year-olds who leave, 42% of their overall workforce and 25% of their critical staff. (Source)

Investing in employee mental health will help your business grow and make sure that employees enjoy working for you. Get started with our Mental Health First Aid training.

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For more support with mental health strategies in your workplace, get in touch with our team.

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Signs of anxiety to look out for in the workplace

 

Anxiety is a normal response to worrying situations and everyone is likely to feel moments of anxiety in their lives. However, when feelings of anxiety persist it can be hard for someone to control their worries and live their lives as normal.

Knowing what signs of anxiety to look out for in the workplace can help you to a) support someone in their time of need and b) prevent the anxiety from deteriorating into other mental health conditions.

Mental health conditions overall can be hard to spot since they affect people’s thoughts and emotions – however there are a number of physical and behavioural signs that might signal someone you work with is struggling with anxiety.

Signs of anxiety in the workplace:

  • Taking unusual amounts of time off work
  • Increased pessimism and lack of enthusiasm
  • Seeking constant approval and reassurance from managers and/or peers
  • Struggling to meet deadlines
  • Overreacting to comments or situations
  • Tiredness and lack of energy
  • Change in eating habits
  • Forgetfulness

What can you do if you think someone is struggling with anxiety

Mental Health First Aid

If your workplace has a Mental Health First Aider (MHFA), this is a great person to mention your concerns to. Mental Health First Aiders have been trained to spot the signs of common mental health conditions in those around them but if they don’t work closely with the person affected they might miss them.

The MHFA can then start a conversation with the person to understand why they’re struggling and what next steps need to be taken.

Mental Health First Aiders are not currently a legal requirement for businesses but they have significant benefits.

Want to become a Mental Health First Aider?

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Start a conversation

If your workplace does not yet have a Mental Health First Aider, you can start a conversation with the person who is struggling yourself. Often, the stigma attached to mental health prevents those suffering from reaching out for help – so by initiating the conversation yourself you may encourage them to open up. If you have a story of your own that you’re comfortable sharing this can be a great way to further reduce the stigma and encourage them to talk.

However, not everyone will want to talk to you so be careful to push or put pressure on them to open up. Simply let them know you’re there if they want to talk.

Ensure they take breaks

Anxiety can make people dwell on the negative parts of their life or job which only triggers more anxiety. So a good way to combat this is to help people take breaks to remove themselves from the anxiety triggers and focus on the things they enjoy.

It can be hard to enforce breaks at work, especially if it’s busy so you might want to try encouraging people to spend more time on the things they enjoy rather than trying to get them to spend less time dwelling on the bad. E.g. if the person enjoys reading, you could set up a book club amongst your colleagues to encourage more time reading outside of work rather than simply telling the person to stop thinking about the negative parts of their day.

Go for walks together

The effect that a walk outdoors can have on a person is amazing. The physical activity of walking (or doing any exercise) releases chemicals in the body that reduce stress, anxiety and depression while being outdoors has a whole raft of similar benefits triggered by increased daylight and exposure to plants.

Going on these walks together also ensures that the person will take a break from their day to do it as you’re holding them accountable. You may even find that they open up to you about their mental health during these walks being out of the office environment and away from their triggers.

Encourage them to seek support

If someone you work with is struggling with anxiety, encourage them to seek support from a mental health professional or organisation like Shawmind. Getting the right advice as early as possible can prevent mental health issues from deteriorating into a life-threatening situation.

There are several mental health organisations that offer a variety of services depending on a person’s needs. At Shawmind we have a Whatsapp number that anyone can use to get support alongside a selection of support groups including our Breathe Café and ManCave.

Important: you are not responsible for making sure a person seeks mental health support. All you can do signpost appropriate services and then leave it up to the individual to take it further.

Everyone is likely to struggle with their mental health at some point in their lives. Let’s make sure your business is able to help your employees when they’re struggling. Want more advice about looking after mental health in your workplace? Book onto one of our mental health training sessions or get in touch.

 

 

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What does mental health first aid training cover?

This April is Stress Awareness Month. With 55% of sick days in 2019/20 being directly attributable to workplace-related stress, anxiety and depression*, we wanted to look at one of the best ways to provide workplace support: by having mental health first aiders in your organisation.

To become a mental health first aider (MHFA) you need to attend an accredited course, there are several to choose from.

But what do you cover in mental health first aid training?

Knowledge of Mental Health Challenges

The first step to being able to help those in your organisation with their mental health is to have a thorough knowledge of the various mental health challenges that people face. Understanding exactly what mental health issues employees are struggling with (e.g. stress, anxiety or depression) can help you to build trust and provide appropriate support.

What factors affect mental health

Understanding what factors affect a person’s mental health and wellbeing can not only help you anticipate when someone is likely to be struggling based on their environment, but it can also help you to take preventative measures to protect their mental wellbeing in the first place. If you knew that the workforce was about to become stressed because of certain factors like deadlines or personal commitments – wouldn’t you want to do everything in your power to help them?

Identifying signs of mental health struggles

Not everyone will feel confident enough to come to you when they are struggling with their mental health so you must know what signs to look out for. By being on the lookout for these signs you can reach out to people who haven’t yet talked to you and implement tactics in the workplace to protect their mental health from deteriorating further.

How to support someone struggling with mental health

Once you’ve identified that someone in the workplace is struggling with their mental health, a large part of your role as a mental health first aider is to provide initial support and guidance. In mental health first aid training, you’ll learn how to best support individuals based on the mental health challenges they are struggling with. You will also learn about the mental health first aid action plan that you can follow for each individual who needs help with their mental health, and how to work with your colleagues to develop a workplace wellbeing plan.

Enhanced interpersonal skills

Being a mental health first aider in the workplace requires you to have strong interpersonal skills such as non-judgemental listening. This course will help you develop those skills so that your employees and/or colleagues feel comfortable talking to you about their mental health and so that you feel confident providing support.

Resources & support for individuals

As a mental health first aider, you are the first point for support and guidance. For complex or long term mental health conditions you will likely need to signpost individuals to professional resources and support services such as helplines, GPs or private therapies. During your mental health first aid training, you will be educated about the various resources that are out there and when they would be the most appropriate next step for those in your workplace. These may also be guided by your company’s wellbeing policies.

How to look after your own mental health in your MHFA role

The adage “you cannot look after anyone else if you’re not looking after yourself” rings true for mental health first aiders too. ‘Everyone has mental health’ is one of the first things you learn on the MHFA course. Just like physical health. As a mental health first aider you will be taking on the challenges that everyone else in your organisation is facing which can be emotionally draining and stressful on top of your regular work responsibilities. Our mental health first aid training will teach you how to manage your own mental health and wellbeing while carrying out your MHFA role.

 

Want to become a mental health first aider? Book onto our next training

 

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Why mental health first aid is important

Why do businesses need mental health first aid?

It is estimated that about 1 in 4 people experience poor mental health during their working life. Everything from stress to clinical depression impacts how employees perform at work with poor mental health costing the UK economy up to £70bn each year.

In 2019/2020 stress, depression or anxiety accounted for 51% of all work-related ill health cases and 55% of all working days lost due to work-related ill health, according to the HSE’s Work-related stress, anxiety or depression statistics in Great Britain report 2020.

Even with a designated mental health representative in a business, it can be hard for employees to feel comfortable discussing their problems – with 89% of people not telling their employees about mental health struggles and half still going to work while feeling suicidal. (Source)

What does a mental health first aider do?

A mental health first aider acts as the first point of contact for any employees who want to discuss their mental health. The mental health first aider can provide advice and support in a confidential, non-judgemental way before a professional mental health specialist is contacted (always with the person’s permission).

Not everyone wants to talk to a therapist if they’re feeling temporarily overwhelmed at work – a mental health first aider is an accessible low-commitment route for employees to get some guidance and prevent a build-up of emotions and stress that can lead to a larger mental health problem.

While some employees may have a colleague they feel comfortable confiding in, for more severe mental health concerns these untrained colleagues can struggle to provide advice and signpost appropriate support. Mental health first aiders are trained to know which organisations and services will be most suitable for each condition.

As well as being trained to talk to employees who reach out, mental health first aiders are also provided with the training to spot when someone in the business may be struggling with their mental health but not voicing it. This enables the first aider to make the first move and provide support to those employees who are struggling.
A mental health first aider can also help business leaders make their organisations more mental health-friendly e.g. identifying when working arrangements may need to change.

How a mental health first aider helps businesses

Employees who feel better will perform better. But alongside the improvements to business productivity, having a mental health first aider within your company can improve your brand image, improve staff retention, attract better talent and lead to better investment opportunities.

Businesses who actively look after their employee’s mental health could retain 78% of 18-24-year-olds who leave, 42% of their overall workforce and 25% of their critical staff. (Source)

Mental health awareness has significantly increased over the last few years meaning that the way a company handles employee mental health has a huge impact on the way a business is perceived from the outside. 88% of people take into account business’ mental health and wellbeing strategies when job hunting and 73% of investors analyse a company’s Environmental, Social and Governance (ESG) performance.

Become a Mental Health First Aider

Sign up to our Mental Health First Aider training, accredited by MHFA England where you will be provided with

  • An extensive understanding of mental health and things that can affect someone’s mental wellbeing
  • Techniques and skills that enable you to identify the signs of various of mental health issues
  • Confidence to reassure and support someone who is in distress
  • Skills to help improve your own listening abilities – e.g. non-judgemental listening
  • Knowledge to signpost individuals to support and resources, e.g. helplines, GP, written information
  • The knowledge and understanding of how to keep yourself safe in your role as MHFA
  • A certificate of completion and MHFA Qualified status
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The Story Behind the Story: Understanding how employees really feel

 

We’ve acknowledged the problem but organisations have not yet had their epiphany. Understanding how to systematically measure and manage intangibles like mental health and social capital will have a dramatic effect on organisational performance.

There has been tremendous progress over the past few years as organisations have become increasingly alive to the importance and impact of wellbeing, culture and internal relationships. However, an article published this week in ‘People Management’ highlighted the disconnect that exists between how HR view their employees state of wellbeing, productivity and morale and how employees really feel about the pandemic.

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The importance of looking after your wellbeing when you work from home

When the UK went into a national lockdown in March of this year, it’s probably fair to say none of us expected the impact would last as long as it has. Now in our second lockdown, we’ve returned to a familiar routine of staying at home and only leaving for essential reasons. As part of this, many of us have returned to our desks at home – if we even returned to the office in the first place.

Although there are numerous reasons we should be taking additional care of our mental wellbeing during this uncertain time, this article will focus on people working from home and the unique set of challenges that brings.

Of course, working from home has been positive. We’ve had more time to spend with our friends and family where possible, or time to prioritise health and exercise. Many of us have also been able to save the money we’d typically be spending on the daily commute.

Indeed, these are key reasons why 44% of workers plan to ask for permanent flexible working arrangements after coronavirus restrictions are fully lifted. The research, from Direct Line, also confirms that the pandemic is making employers think differently about their response to flexible working requests and their office space needs. That could be great news for any employees wanting to make the switch to home working.

But as you might have experienced during either of the lockdowns, there are some drawbacks too. It can be hard to find a balance between work and your home life, for example. It may be tempting to check your emails outside usual hours, or extend the working day. It’s easy to see how work can creep into the time you’re supposed to be spending relaxing or unwinding from the day. This is when it can affect your wellbeing.

And it is something which happened during the lockdown, with ONS data from April 2020 showing that 30.3% of employees at home worked more hours than usual.

With more people than ever potentially working from home, here are some of the ways you can look after your wellbeing:

Create a clear divide

If possible, have a designated space for working. Ideally this would be a room where you can shut the door – to keep out distractions while you’re working and to shut work away at the end of the day. But not everyone has the space to give up an entire room. Instead, you might have dedicated space in a quieter room of the house – somewhere you can tidy your laptop away at the end of the day.

The important thing is a clear divide between when you start your working day and when you finish it. Of course, some days you might do additional hours and this might have been something you did in the office too. But when it becomes a habit, it can affect your wellbeing. You need to be able to switch off in the evenings and have time to yourself.

Use a schedule 

If you need to be strict with yourself, create a schedule for the day. And be detailed – include times for showering and getting ready, as well as when you have a lunch break (away from your desk). Not only does this allow you to schedule in key tasks and meetings, but it ensures you don’t forget about essential day-to-day things you’d do without thinking if you were commuting to the office.

Bad habits are common for home workers, so you’re not alone if you’ve been staying in your pyjamas all day or skipping lunch. But pay attention to these habits and start to do something about them. A schedule is a great way of making you do things daily, turning those bad habits into good ones.

Take regular breaks 

How often do you take breaks when you work from home? In the office, natural opportunities for a small break from your screen occur quite often. Making hot drinks, someone coming over to your desk, bumping into someone else in the corridor or having a catch up after a meeting. Having your colleagues around might also encourage you to have a proper lunch break.

But at home – especially if you’re working alone – you have to create these opportunities to have a break yourself. It’s important for your productivity and to avoid burnout. You must allow yourself to have a break and you shouldn’t feel guilty for it.

Continue exercising and socialising where possible 

Although it’s tricky to predict what will and won’t be allowed at the moment, it is important to keep up exercise and socialising while you’re working from home. Exercise is as important for the mind as it is the body. Typical working from home positions are desk jobs, meaning you’re sedentary for most of the day. Getting up and moving – whether it’s a walk, run, online workout or yoga – is crucial. Some people even ‘walk’ to work by doing a lap around the block before they sit down at their desk.

As for socialising, people have been very creative in how they keep in touch with friends. If you can’t meet up in person yet, do plan some time to catch up with friends on the phone or online. Depending on who you live with, working from home can be quite isolating. You need to create opportunities to talk and socialise with other people.

How do you look after your wellbeing when working from home? Share your suggestions with us.

 

 

Article written for Shawmind by Mark Gray
Mark Gray is a freelance graphic artist and content writer from Berkshire, UK. He enjoys travelling, attending tech conferences, surfing, and gaming. He is also a newbie in the small business world but has big dreams in store for him.

 

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Confessions and advice from the self-employed

We are told to ‘switch off’ and ‘relax’ as business owners, but that’s easier said than done. Add in the backdrop of COVID-19 to the cocktail of commercial uncertainty, lockdown, personal mental health woes and a wider narrative of recession, it is not surprising we are in such a delicate mental position with a never-ending anxiety hangover.

Most business books I have read focus on the soulless faculties of an organisation; finance, operations, recruitment, supply chain management, HR etc, but very rarely do they focus on the critical element which drives businesses; the erratic, emotional, living and breathing souls that cannot be quantified on a spreadsheet – the people and their leaders. The entrepreneurs and risk-takers.

Behind every leader, is a person. Behind every person, a challenge. Personal problems. Sleepless nights and the inability to relax.

Are you reading this and relating right now?

If so, let me share something: I consider myself a high-functioning sufferer of anxiety and depression. My ‘A-type’ personality worked its proverbials off and rewarded me with a good old burn out. I had anxiety and CBT. I then had depression so had tablets. Then different tablets. Then psychotherapy. Hopefully closing in on some clarity and management techniques there; a story for another time.

Why am I telling you this? I’m hoping you can use this, maybe relate to it in your own way, and use the following as a framework, like I have, to manage your own mental health and ultimately improve your business thinking.

1. Think about what success means to you
What does it look like? It means something different to everyone. Getting by is a monumental achievement for some, and rightly so. Others always want more, and that drives them. It totally depends. Just remember this: do not compare yourself to your aspirational self, let alone others. You may have limitations and that is absolutely fine. Just play the best hand with the cards dealt.

2. There are no rules – really!
You set up a business. You lead your team. It is on you. The challenge and responsibility also gives you the freedom to shape your days. If you are on your own (or an aptly named solopreneur), then you can start late and work late. Take a Wednesday off but work Saturday. You are not working at a Henry Ford factory. Work how best suits your productivity and wellbeing. Regularly remind yourself why you set up in the first place and be true to that.

3. Relaxing does not necessarily mean doing nothing
So important to delineate this difference. I don’t do well being sedentary. Switching off is important (from day-to-day) but going from 60 to 0 I personally do not find easy. Idle minds are indeed the devil’s workshop. Sure, use the odd Saturday morning to do work if it is going to combat the Monday morning workload or stress, but don’t get pulled into reopening the laptop to ‘take care of the things bothering you’ (and I have to constantly remind myself of this). Make a commitment to read that book, take that walk, meet that friend for a coffee. It is relaxation at its finest.

4. Does your business reflect your mental health
The biggest driver of anxiety and depression can be a lack of alignment in values, or (more starkly for business leaders) when all the blood, sweat and tears does not translate to an output you necessarily wished for. You have to enjoy the output and it is important to get that cash for survival, particularly in these trying times, but input is also important. Especially if you are a former burnout like me, you HAVE to start enjoying the process, regardless of the outcome.

5. Give yourself time off
Every Tesla needs a recharge now and then. Even if 2020 does not afford you position to fly to a terrace and a poolside somewhere, make time in the local park, back garden or even lying on your bed/sofa to take time to empty your mind.

Whether it be meditation or podcasts, think of anything but the proposals you need to send next week. Books are a great way to slow the brain down, and fictional books are underrated for business people. They are a great way to increase your vocabulary and galvanizing your storytelling skills for your business! They also help you sleep. Sleep is a whole other topic, but get plenty of it!

6. Other coping mechanisms
Sadly, not all proactive hacks cut it, you just sometimes have to be able to react in the moment. Coping mechanisms and stress-busting techniques are essential, and the team at Shawmind have crafted a useful Mental Health at work guide which is worth the read.

Furthermore, in my Medium series Mental Health Pt2 goes into the self-employed hack of all hacks, thinking about journaling, and celebrating the small successes as well as filling up the future facing calendar.

7. Finally, sometimes it’s just luck
Good or Bad. The sooner you accept this the better. Some businesses will get acquired for doing little. Some will work tirelessly with the best product and sadly not see the other side of this pandemic.

There is a tragic asymmetry in the world that no business plan can fortify you against. This saddens me of course, and to counter this I have been reading a lot of stoicism; I often think of this quote by Epictetus, one of the leading stoic philosophers and lived very much a life of slavery, offered probably the most important advice for mental health the last 2000 years has offered:

“The chief task in life is simply this: to identify and separate matters so that I can say clearly to myself which are externals not under my control, and which have to do with the choices I actually control.”

Just remember this, no business plan in the world can fortify you against all headwinds, but with accepting that you do your best, make time to switch off, align your brand with values, and accept that rest is out of your control, you can sleep a little better at night and improve and maintain your mental health at the sharp end of business.

Simon Akers is a Shawmind Mental Health champion who has contributed here and on other mental health Magazines such as TinMan Online, MiHND and The Book of Man. He is the founder of Archmon, his marketing consultancy (his Monday-Saturday job) and also starred up The Busyness, a podcast on mental health which covers many of the themes in this article. Check it out!

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