How do you stay healthy, happy and motivated at work? How can you avoid that Sunday night/Monday morning feeling? And what can you do to avoid an afternoon slump?
Jack Harland, who leads a health and wellbeing group for staff at Benenden Hospital, has some advice.
There’s lots you can do both inside and outside of work to ensure your working week goes smoothly, according to Jack, who is Assistant to the Hospital Director at Benenden Hospital.
His top tips are:
Firstly make sure you get adequate amounts of sleep. Avoid computer, TV and phone screens just before you go to bed and avoid blue lights which suppress the production of the sleep hormone melatonin more than any other type of light.
Avoid excessive amounts of alcohol when you have work the next day – this will make you feel tired and sluggish the next day.
Get some fresh air during the working day. Get out at lunchtime and have a walk if you can.
Don’t eat heavy foods at lunchtime.
Sometimes have a power nap during your lunch break if there is somewhere for you to do so.
Chat with colleagues and socialise to brighten the working day.
Be mindful – enjoy what you are doing, rather than worrying about the past or the future.
Keep hydrated. Make sure you are drinking plenty of water.
Avoid excessive caffeine, it’s an artificial stimulant. It might give you a quick pick up but the effects will be short lived. Caffeine is addictive and too much could affect your sleep.
If you get a mid-afternoon slump try having a handful of dried fruit or nuts.
Try meditation, for general wellbeing.
Take breaks from the computer screen.
Jack said: “If you had a bad day yesterday do not keep going over it. Remember the quote ‘When I realise I could not touch yesterday, I decided not to let it touch me’.
“Look forward to the high points in your working week and focus on these. If there is a problem at work then take action to try to resolve it. We spend a large percentage of our time at work so it’s important to happy.”
Look forward to the high points in your working week and focus on these. If there is a problem at work then take action to try to resolve it. We spend a large percentage of our time at work so it’s important to be happy."
Published on 16 January 2017