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Managing Stress in the Workplace
Jul 11, 2023
Nancy Sokarno, is a Psychologist at LYSN

 

Stress in the workplace can unfortunately occur at any time, sometimes without a triggering moment or event (although in these cases, it may be due to accumulation of stressors and a lack of coping skills or resources). It can become all-consuming and not only effect work performance, but other areas of a person’s life. However, the good news is that stress can be managed. Below, Lysn psychologist Nancy Sokarno provides her top tips for managing stress in the workplace.

 

TURN BIG TASKS INTO SMALLER ONES

 

It can sometimes be difficult to keep your eyes on the prize when you’re dealing with mammoth tasks, especially at work. Large tasks that might take a lot of time and effort can seem overwhelming and out of reach. However, creating smaller and achievable goals can allow you and your team to be more motivated. The reason this happens is because you’ve broken down each task and therefore are more likely to achieve them quicker (and can reward yourself when you do)! Even if it’s the simple satisfaction of crossing it off your task list, those small accomplishments achieved on a daily basis are better than going days without feeling like you haven’t made any achievements.

 

PRIORITISE - Write down what you and your colleagues might be feeling stressed about and try to prioritise in order or importance. This can help you and your team to feel less overwhelmed and instead start thinking the current task at hand. List all of the to-do jobs and mark out dates for when each item needs to be achieved.

 

CHANGE SURROUNDINGS OR REGULAR ROUTINE – If you’ve noticed that you and your team are feeling particularly stressed, try to take some time out and gain a different perspective from a change in surroundings or routine. For those that work in the same salon or office on a daily basis, temporarily changing your surroundings can be really beneficial. This might simply mean doing that morning meeting from a coffee shop instead of the salon. Changing your surroundings or routine can reignite your motivation and improve your productivity. Sometimes a small shift in scenery can mean a big shift in motivation. Different surroundings provide a new perspective whilst enabling you to interact with different people and which can also spark your creativity. As humans we are all creatures of habit, but it is important to break your regular routine from time to time. This can help to hits the refresh button if you’re feeling like work is particularly stressful or overwhelming.

 

TAKE REGULAR BREAKS – During any particularly stressful periods it can sometimes feel counterproductive to take regular breaks because it means taking time away from a busy workload. However, it’s actually more productive to take smaller breaks more regularly. Stepping out and taking a moment to refresh will help you and your team to de-stress and will have a positive effect on your mind and body. It’s not healthy to stay in the same place or position for too long, and neither is it healthy to work nonstop. Hitting the break and refresh button regularly will help you stay on track with tasks, keep your energy levels boosted, change your work dynamic and in turn, ease some of those stress levels.

 

PRACTICE STRESS REDUCING ACTIVITIES - Practice ways to reduce stress levels such as meditation, breathing exercises and mindfulness. Whilst these types of practices might not be the norm for your workplace, you can implement periods throughout the day where it is encouraged or bring in an expert to help. Breathing exercises are a great way to alleviate stress because stress can make your heart beat faster, breathing quicker and cause blood vessels to constrict. So by taking time out to practice deep breathing, it can help relax a person and slow their heart rate down.

 

 

Nancy Sokarno is a psychologist at Lysn. 

Lysn is a digital mental mealth company with world class wellbeing technology which helps people find their best-fit professional psychologist whilst being able to access online tools to improve their mental health. 

www.welysn.com

 



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Understanding and Recognising Mental Health Struggles in Australia's Younger Generation

By Katherine Nestor • 28 Apr, 2024
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By Katherine Nestor • 01 Apr, 2024
Engaging in creative activities can serve as a therapeutic outlet, but can be particularly hard when you’re feeling run-down or too busy with life’s demands. However, creativity is vital for our mental health, as it helps us to regulate our focus, improve our memory, and encourages a relaxed brain-state comparable to meditation! That’s why we have researched four simple, scientifically-proven ways to get creative when you’re unmotivated or uninspired: 1.Doodling There’s no pressure to be Van Gogh or Monet; simply sitting down with a pen and paper to draw without a particular end product in mind can automatically stimulate creativity. Creativity writer Charlene Lewis explains that doodling combines conscious awareness and daydreaming, which requires a certain amount of mental relaxation and enables you to come up with new creative ideas. 2. Cooking Getting creative while cooking can be as simple as cutting up your carrots differently, or plating up a meal in a different style than usual. This is because cooking encourages divergent thinking, which in intelligence research, means you can be aware of multiple different methods to come up with a single product, which requires creativity. We are also happy to report that eating can increase creativity too, when we take time to savour the multi-sensory experience through taste, touch, and smells (Wang et al., 2021). Next time you sit down for a meal, slow down and acknowledge the sensations of different food pairings to stimulate your creative mind. 3. Decorating your home A trip to IKEA or a scroll through home decor Pinterest boards can inspire creativity more than you would expect! Home decor window-shopping stimulates your imagination by allowing you to picture how certain items would look and feel in your home. This also has additional benefits like increasing your familiarity with your own personal expression and inspiring new ideas. Additionally, neuroscientist Moshe Bar reports that a room’s lighting, furniture type, and colour, can significantly affect our mood, focus, and creativity, so it’s definitely something to pay attention to. (Scientific American Mind, 2009). 4. Puzzle-solving If you struggle with letting go of your logical mind, don’t fret! Doing logical tasks such as crosswords, jigsaw puzzles, and sudoku can engage a problem-solving mindset which can lead to creative thinking. Neuroscientist Dr Mark Beeman says that completing puzzles shifts the brain into a more playful state that requires imagination, inference, and guessing - all of which are skills that use and strengthen creativity! Taking the first steps to improve your well-being can be challenging and unclear if you are facing mental health problems or other daily challenges. We recommend getting some personalised guidance from a mental health professional, such as our trusted team at We Lysn. For valuable, evidence-based help in a confidential setting, head to www.welysn.com to get started today.

Supporting Loved Ones and Colleagues on World Autism Awareness Day for Better Mental Health

By Katherine Nestor • 01 Apr, 2024
World Autism Awareness Day, observed on April 2nd, provides an opportunity to reflect on the unique challenges faced by individuals on the autism spectrum and to promote empathy, acceptance, and understanding. In the realm of mental health, supporting a loved one or colleague with autism involves fostering an environment that values neurodiversity and prioritises well-being. Here's a guide on how to provide meaningful support to those on the autism spectrum, contributing to a more inclusive and mentally healthy community. Educate Yourself: The first step in supporting a loved one or colleague with autism is to educate yourself about autism spectrum disorder. Understanding the unique strengths, challenges, and preferences of individuals on the spectrum will enable you to approach interactions with sensitivity and awareness. Knowledge is a powerful tool for breaking down misconceptions and building a foundation for meaningful support. Practice Empathy: Empathy is a cornerstone of effective support. Recognise that individuals with autism may experience the world in ways that differ from your own. Cultivate empathy by actively listening, observing, and trying to see things from their perspective. Acknowledge their feelings and validate their experiences, creating a space where open communication can thrive. Foster Clear Communication: Effective communication is essential for any supportive relationship. Individuals with autism may have unique communication styles or preferences. Be patient, use clear and concise language, and consider alternative communication methods such as visual aids or written instructions. Encourage open dialogue, allowing your loved one or colleague to express themselves comfortably. Create a Sensory-Friendly Environment: Many individuals with autism may experience heightened sensitivity to sensory stimuli. Creating a sensory-friendly environment can make a significant difference in their comfort and well-being. Consider factors such as lighting, noise levels, and the overall atmosphere in both home and workplace settings. By making simple adjustments, you can contribute to a more inclusive and accommodating space. Be Flexible and Accommodating: Flexibility is key when supporting someone with autism. Recognise and accommodate their needs, whether it's adhering to a routine, providing advance notice of changes, or offering breaks during overwhelming situations. Flexibility demonstrates understanding and helps build a supportive atmosphere. Encourage Social Inclusion: Social inclusion is crucial for mental health and well-being. Encourage and facilitate social interactions, understanding that the approach may need to be tailored to individual preferences. Foster a supportive community by educating friends, family, and colleagues about autism and promoting an inclusive culture that values diversity. Advocate for Accessibility: In both personal and professional settings, advocate for accessibility measures that support individuals with autism. This includes advocating for reasonable workplace accommodations, promoting inclusive education, and supporting initiatives that promote equal opportunities for all. World Autism Awareness Day serves as a reminder that fostering a supportive environment for individuals on the autism spectrum contributes to a more inclusive and mentally healthy society. By educating ourselves, practising empathy, and making simple adjustments, we can build bridges of understanding and create spaces where everyone feels valued and accepted. As we celebrate this awareness day, let us commit to promoting the well-being of our loved ones and colleagues with autism, fostering a world where diversity is embraced and celebrated.
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