Looking after yourself is an important part of staying well and doing well at work.
Work can bring lots of positives, including routine, independence, confidence, new relationships and money. But there can also be times when work feels tiring, stressful or difficult to manage.
Looking after your wellbeing doesn't mean you have to feel good every day. It's about noticing how you're doing, understanding what helps you and taking action when something isn't working for you.
Looking After Yourself at Work
Notice how you're feeling: Everyone has difficult days, but pay attention when something starts happening regularly. Feeling constantly exhausted, anxious about work, unable to switch off or losing motivation could be a sign that you need to make a change or get some support.
Take your breaks: Breaks aren't a waste of time. Use them to step away from your work, eat, drink, move around or simply give yourself a chance to reset.
Find a routine that works for you: Getting enough sleep, eating regularly, staying active and giving yourself time outside work can all affect how you feel during your working day.
Don't take everything home with you: Try to create some separation between work and your own time. That might mean changing out of your work clothes when you get home, going for a walk, listening to music or avoiding checking work messages when you're not working, where your role allows.
Don't struggle in silence: If something at work is affecting your wellbeing, you don't necessarily have to solve it by yourself. Depending on the issue, you might speak to your manager, workplace wellbeing or HR team, someone you trust, or your Employment & Progression Coach.
Understand what helps you: Different things work for different people. Think about what helps you feel calmer, more organised or better able to cope when you're having a difficult day.
Top Tips for Workplace Wellbeing
Check in with yourself: Ask yourself occasionally: How am I actually feeling about work at the moment?
Take small problems seriously before they become big ones: You don't need to wait until you're completely overwhelmed before asking for help.
Try not to compare yourself with other people: Everyone has different pressures, circumstances and ways of coping.
Use your time away from work: Rest, hobbies, friends and family matter too. Work shouldn't be the only part of your life.
Know your support options: Find out what your employer offers. This could include wellbeing support, an Employee Assistance Programme (EAP), occupational health or a workplace mental health service.
Activity
How full is your battery? Imagine your energy and wellbeing are like a phone battery.
What tends to charge your battery?
☐ Getting enough sleep
☐ Taking my breaks
☐ Spending time with people I like
☐ Exercise or getting outside
☐ Having time to myself
☐ Feeling organised
☐ Music, gaming or hobbies
☐ Talking to someone
☐ Something else: _____________
What drains your battery?
☐ Not getting enough sleep
☐ Travelling to and from work
☐ Feeling under pressure
☐ Difficult relationships at work
☐ Money worries
☐ Not understanding what I'm supposed to do
☐ Working without enough breaks
☐ Things happening outside work
☐ Something else: _____________
Right now, my battery feels…
🪫 0% ━━━25% ━━━ 50% ━━━75% ━━━ 100% 🔋
What is one thing I could do to recharge?
If my battery stays low, who can I talk to?
Everyone has days when their battery is low. But if you're regularly feeling stressed, exhausted, unhappy or worried about work, don't ignore it. Think about what's causing it and talk to someone who could help. Sometimes a small change or a bit of extra support can make a big difference.
You don't have to wait until things become unmanageable to look after your wellbeing. Notice the signs, understand what helps you and ask for support when you need it.
Need Some Extra Support?
You don't have to manage everything on your own. There are organisations that can offer information, practical tools or someone to talk to.
Mind Mental Health at Work: information to help your wellbeing in the workplace
Every Mind Matters: practical tips for looking after your mental wellbeing.
YoungMinds: information and advice to help you understand and look after your mental health.
The Mix: free, confidential support for under-25s, whatever you're going through.
Shout: text SHOUT to 85258 for free, confidential support, 24/7.
Samaritans: call 116 123 free, any time, day or night.
Remember: Support doesn't only have to come from outside work. You can also talk to your Employment & Progression Coach, your manager or another appropriate person at work if something is affecting your wellbeing.