Health & Wellbeing

Mental Health In The Workplace

MOMENTUM Business Support Health & Wellbeing
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It can be difficult at times to maintain a balance. Things can pile on without you realising, causing stress and anxiety – especially in the workplace. It’s often the case, we don’t even realise we’re struggling and can find it difficult to recognise the early signs of burnout. Whether you need a little help yourself or are checking in on a co-worker, it’s important to act fast and put mental health first.

Unfortunately, there is still a stigma around mental health in the workplace, with many people treating the subject as taboo. It not only makes it difficult to discuss, it also slows the process of getting help, which is why it’s extremely important for us to educate ourselves, prioritise, and provide mutual support. So, in honour of Mental Health Awareness week, we encourage you to understand the most common signs of poor mental health, as well as work on things you can implement to improve your own mental wellbeing:

Signs to look out for

  • Changes in mood – everyone has their better and worse days, it’s inevitable that you won’t be happy all the time. But for most people, these dips in mood don’t last for too long or become a pattern. It’s important to note if someone’s change in mood persists for a long time, especially if it’s a stark contrast from their usual selves.
  • Problems with focus and productivity – many people who struggle with their wellbeing find it difficult to maintain concentration or to be productive. This is often particularly present in the workplace and can cause a lot of stress when attempting to carry out usual duties. So, if you see your colleague falling behind, it’s worth checking in on them. Likewise, don’t be afraid to ask for help when you need it.
  • Changes in work pattern – when struggling with your mental health, it can be difficult to motivate yourself to even leave the house. This can result in absence from work or arriving late. If you notice that someone who’s normally punctual makes a new habit of showing up late, ask them how they’re doing. Similarly, if you’re regularly finding it difficult to be on time or make deadlines, make sure you’re looking after yourself.
  • Changes in sleeping behaviour – this one can be difficult to monitor in the workplace, but poor mental health can have a huge impact on our sleeping habits. It can prompt inconsistent sleeping patterns, making it hard to fall asleep, stay asleep or in other cases, cause oversleeping. However, in most scenarios, the result is usually exhaustion, jitteriness, and fatigue. So, if you notice that your colleague is consistently tired, or you yourself are experiencing any of the above, it may be a sign of compromised mental wellbeing.

What might help

  • Take a break from screens – a lot of us spend a good portion of the day using laptops and phones. So, when you take your lunch break or finish up working, it’s good to let your brain rest. You may also want to utilise readily available apps designed to lower screen time, or look into ways of minimising your exposure to blue light, which is often linked with eyestrain and headaches.
  • Moving around – taking a minute to stretch or take a short walk can help with your mental wellbeing. It helps by reducing muscle tension, increasing levels of serotonin, ultimately increasing your ability to focus. Working out or exercising before bed has also been known to improve the quality of sleep as well as providing additional benefits when it comes to your mental and physical health.
  • Take sick days – when we are feeling under the weather, it makes sense for us to take a break from work. It’s our bodies way of letting us know what it needs. But for those of us who work from home, the lines may feel blurred making it difficult to make that call. In fact, studies show that individuals working from home take fewer sick days, feeling less inclined to take necessary time off. Not only does this make our mental health suffer, it lowers the quality of work. Take a break and recuperate, so when you get back – you can give 100%.
  • Have a snack – eating something good can help boost our mental health. It can be something healthy, or an occasional salty or sweet treat. This can release serotonin, which is known to improve mood, as well as maintaining a steady source of energy to get us through the day. Make sure you’re implementing a balanced diet and getting all the nutrition you need. Experts suggest; if you’re looking to improve your sleep, eat foods high in vitamin B, for an antioxidant boost look for sources of vitamin E, and for stress management, balance your levels of magnesium.

These are just a few tips that can be used to improve your mental health, but it’s important to remember that everyone is different, what works for some may be ineffective for others. If you or someone you know is struggling, it’s important to reach out and seek the advice of your GP for optimal support.

We hope you’ve found this short read helpful. Why not share it on your socials, tagging us @mbsmih, and share your ideas and experiences too.

E: makeithappen@mbsmih.com   T: 01903 688789

How To Stay Consistent

MOMENTUM Business Support Business Support, Health & Wellbeing, Home Working
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No matter what your goals may be, consistency is always the best strategy to get you there. It reflects discipline and dedication, as well as promoting productivity- ultimately helping you build that pivotal momentum. Though it comes with its own challenges, it is the fastest route to success. Consistency holds strong importance both in and out of your working life, so we’ve prepared some beneficial tips to help you achieve it.

Adapt a positive outlook

Your mindset can have a huge impact on your daily approach and willingness to work. Therefore, adapting a nurturing approach for your wellbeing can go a long way when pursuing your goals. Don’t be too hard on yourself or be afraid to put your needs first, good physical and mental health is a key influence on consistency. Make sure you look after yourself with a balanced diet, good sleep, and downtime. It will set you up for a more productive working routine and help you reach your targets while avoiding collateral burnout.

Be around likeminded people

Don’t tackle everything on your own, surround yourself with likeminded, positive people. A supportive network of friends and colleagues plays a major role in having the confidence to go after what you want, while providing motivation and reassurance in times of stress. It also promotes sharing your aspirations with others which is a great tactic for maintaining drive and holding yourself accountable. Make realistic commitments and put them out into the world, a trusted network will help you get there and push you over the finish line when you’re lacking stamina.

Work during your most productive hours

Picking the best time to work is important for making your output consistent. You may be an early bird and have more energy in the morning, or conversely, you may be a night owl and have higher energy levels later in the day. Knowing when your energy levels are high and thus knowing when you put out your best work is key to consistency. Once you know when your best work is made, it’s easier to plan your day around it and get things done. Getting into a routine ensures that your body knows when it’s time to work and when it’s time to rest, so that you’re always ready to put out quality content.

Plan your workloads

Spreading your workload is important. When we try to do more than we are designed to do, our anxiety levels begin to rise, and the quality of our work suffers. Do a little every day and micro-manage your tasks, every dedicated minute is progress no matter the scale. If you ever find that you have too much to do and not enough time, ask for help. Consistency often comes in the form of being proactive and knowing when to seek a helping hand. If it is business support you require, then outsourcing or delegating may be the key to achieving consistent high-quality content.

If you’d like to find out more about how you can be more consistent or need that extra helping hand to get you over the finish line – we would love to help! Get in touch:

E: makeithappen@mbsmih.com   T: 01903 688789

How To Effectively Boost Your Concentration

MOMENTUM Business Support Business Support, Health & Wellbeing, Home Working
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Most days we all have a lot on our minds. From daily responsibilities, work-life and the usual challenges scattered throughout our week – there just never seems to be enough time to focus on a singular thing at once! But with so much going on and so much to do, how do we stay focused? 

Studies show that the average duration of an adults sustained attention span is a maximum of 20 minutes, however there are many factors that influence your concentration and therefore many ways in which you can improve it (developing your analytical and listening skills along the way).  Here’s our top tips and tricks for boosting your concentration:

Sleep well

The bread and butter of all self-improvements is a good sleeping routine. While not everyone requires the exact same thing, a recognised rule of thumb is around 7-9 hours per night. Consistency is also important as developing a sleep routine helps regulate our ‘internal clock’ and makes waking up in the morning a whole lot easier. A well-rested brain is ready to receive, and most importantly, retain information.

Eat well

Focus and concentration is also directly affected by what fuels our bodies, therefore a balanced and enriched diet is key. The best concentration food is fresh, easy on the gut and rich in vitamins. Fruit and vegetables are fantastic at providing nutrients and antioxidants, while slow-release carbs such as legumes help to sustain your energy throughout the day, promoting improved alertness and cognitive skills.  

Prioritise

Plan ahead and figure out what is at the top of your priorities, then act accordingly. Since every attention span has its limits get the important stuff done first. By doing this you will direct your core energy into the activities that require it the most! 

Keep active

Maintain movement throughout the day and try to stay active. Daily exercise whether big or small helps our brain to focus and release endorphins, making those difficult tasks less strenuous and daunting. Make it fun by incorporating activities that don’t feel like exercise e.g., dancing and ice skating, or choose swimming and water exercises if you struggle with mobility/ joint pain. 

Take care of yourself

Remember that you come first, so make sure to take care of yourself. Practice self-care, do things that make you happy and don’t burn out. A happy mind is much better at staying focused.

Eliminate distractions

While there’s a time and place for concentration boosting apps and music, technology is the root of most distractions. Don’t fall into the trap of background tv or leaving your phone nearby; multitasking may seem tempting, but the results speak for themselves when the task at hand has your undivided attention.

Set realistic expectations 

Not every task is meant to be completed in one sitting, sometimes it can be better to come back with a clear mind. However, it is important to be realistic while still recognising achievements (even the small ones). Improve your focus and performance by taking regular but short breaks and come back refreshed and ready.

Exercise your brain dexterity

Finally, optimise your performance by refining your brain dexterity. Mentally stimulating activities such as reading, puzzles and crafts help to keep your brain active and ultimately improve your concentration, sustained attention and task outcomes.

If you’d like to find out more about improving your concentration or need support in carrying out any business tasks, we would love to help. Get in touch! E: makeithappen@mbsmih.com   T: 01903 688789

4 Simple Ways To Optimise Your Home-working Environment

MOMENTUM Business Support Health & Wellbeing, Home Working
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Many of us have experienced less than perfect working environments, but with work-from-home roles on the rise we can finally take the reins and customise our working space. As employees across the world reap the benefits of ‘home offices’, we decided it was about time to share our top tips for how you too can optimise the space you work in. 

It all starts with light

The backbone of one’s general wellbeing is light, and without a good natural source it’s easy to feel run down. Natural light is known to effectively improve health and wellbeing among humans; it stimulates the production of vitamin D, improves bone health, and is a proactive element of good sleep. Studies have shown that a lack of sunlight has a significant impact on our Cortisol levels which can often trigger SAD (seasonal affective disorder), evoking feelings of stress and anxiety during periods of low sunlight exposure. The immediate solution is to set up your working space in an area with a good natural light source such as by a window or near a glass door. If you are more sensitive to light, try setting up in indirect light but make sure that your environment is still well lit throughout.

A little bit of green, a lot less stress 

In recent years, designers have been incorporating the colour green into a series of public spaces. From restaurants to libraries, green has been popping up more and more, soothing with its calming tones. According to colour psychology, colour wavelength has a significant impact on our emotions. Those with a longer wavelength such as red can evoke feelings of excitement and warmth, while others with shorter lengths such as green can stimulate a sense of soothing and calmness. So, if you’re not ready for a bold wall colour, one of the best ways of making your workspace greener is by introducing plants. Not only do live plants improve air quality in the home, but they also aid in minimizing stress, staying alert and promoting creativity. Surrounded by plants you will boost your morale while catching a glimpse of that all-important colour green. 

Differentiate your downtime

Home-based roles have revolutionised millions of offices, however when working remotely it is vital to exercise a level of self-control. Mental associations can play a big part on our performance, thus separating your work from your downtime can be an great start to optimising your environment. The quality of work is often much lower when in a proximity to a bed, as well as our sleeping schedules falling victim to reduced amounts of melatonin from extensive computer usage. When able to, set up your home office away from the bedroom and you will soon discover the advantages. If you find yourself without an alternative, try to keep distance between the desk and your bed or opt for a physical divide with the use of smart furnishings. Finally, limit the use of electronic devices in/before bed and experience a restful start to your working day.

Calm your senses

Humans have five basic senses: touch, sight, smell, hearing, and taste, each one with an idiosyncratic system that analyses the world around us. Feeding us information about our surroundings, they can often be a catalyst for many behaviours in the workplace.

  • To appeal to your sense of touch, choose appropriate and comfortable clothing. Softer, breathable fabrics will make you more comfortable and could aid confidence. Consider upgrading your office chair to better your posture. 
  • Surround yourself with positive reinforcement and pleasant visuals. Photos, plants and personalised items can help to make one inspired. Try keeping your space tidy, but don’t overdo it, as an empty office can often feel impersonal and cold. 
  • Many studies have proven that scent has a multitude of effects on the brain. While aromas such as chamomile and lavender can calm an overactive mind, cinnamon and rosemary are known to improve concentration as well as attention. 
  • While working from home, many of us have experienced auditory distractions. When possible, try minimising outside noise through headphones or soundproofing foam – a fantastic tool that improves any home office. Alternatively, if you struggle with working in silence, consider office-friendly white noise (available through most streaming platforms). 
  • When on your lunch break, it can be beneficial to choose enriching foods that stimulate your sense of taste. Snacks such as blueberries and green tea are high in antioxidants, while small portions of nuts and seeds can boost Omega 3. Though most importantly, remember to stay hydrated!

With our whole team having always worked from home, we know it can be hard to get the balances right sometimes, if you’d like to chat about your home-working ideas or anything else, please get in touch, we’re always happy to share our experience: 

makeithappen.. E: makeithappen@mbsmih.com T: 01903 688789