Promotional Activity
There’s more to life than clocking on. Use these tips to readdress your mental balance and end the al- desko despair
Do More
That’s to say, reward progress instead of worrying about deadlines you’ve still to meet. “People never congratulate themselves on what they’ve achieved, but they should,” says Dr Winwood. “As well as crossing off items on a to-do list, creating an ‘ I have done’ list at the end of the week is a very positive psychological process. Writing out your tasks transfers the pressure into a less nebulous form, with structure. Often, you’ll think, ‘ Is that what I’m worried about?’”
Treat Yourself
But only occasionally. Using impulse buys to bolster mood feeds a cyclical system of guilt and overspending, which further damages mental wellbeing. Better to delay the gratification, say, until the end of the month, for a more “psychologically strengthening” experience, says Connor. To give you a head start, Mental Health UK and Lloyds Bank have launched a support service for those struggling with both financial and mental health issues. Go to mentalhealth-uk.org to learn more.
Think Small
“If work is your main anxiety source, it’s time to be realistic about what you can and can’t achieve,” says Vandenabeele. “Have regular catch-ups with your line manager to talk through what you should be achieving and when. This should reduce stress, because you know what’s expected of you.” Remember: more hours doesn’t always mean a higher output. Six hours at 80% efficiency is better than eight at 40%, so don’t feel bad about leaving on time to make it to the gym.
Flip Over A New Leaf
Instead of flipping your lid when the pressure gets too much, Dr Winwood advises the following: keep a symbol on your desk – a water bottle will do – and focus on it whenever a colleague asks you a question you’ve already answered over email. “Stop, take a breath and shift your perspective before reacting,” says Dr Winwood. “We need to feel anger and irritation, but flying off the handle will only negatively impact you.”