Wellbeing tips for onsite workers

Tips for when hybrid work isn’t an option.

Hybrid work is a fantastic option for many, but it’s impossible for others. From healthcare professionals to construction workers, there are many jobs that simply cannot be done off-site. And while flexible, hybrid work environments are great for wellbeing, there are plenty of ways to enjoy great workplace wellbeing in non-hybrid roles.

Read on for some wellbeing tips you can apply at your workplace.

Weave the 6 Pillars of Wellbeing into your workday

Studies show if you do one small thing from each of Groov’s 6 Pillars of Wellbeing every day, it will help you feel good, function well, and bounce back from stress.

6 Pillar activities are simple and achievable, including things like deep breathing, calling a friend, watching a funny video, and stretching.

Try Dr Fiona’s 5 Bs

Groov VP Clinical and behavioural scientist Dr Fiona Crichton recommends her 5 Bs of wellbeing for both times of stress and as a way to protect your wellbeing.

The 5 Bs are Breathing, Boundaries, Breaks, Body, and Being kind to yourself.

Breathing

Deep breathing is a technique for reducing stress and easing anxiety that we can do anytime, anywhere.

Why does deep breathing help? Moving from short, shallow breathing to slow and steady breaths from the belly helps to shift the body from fight or flight into rest and digest. When you take time to concentrate on breathing, you’re also in the moment – not in the past or future, but in the now.

Boundaries

When the pressure is on, it’s easy to fall into the trap that more time at work is better, but this is not the case! Research shows working long hours can undermine productivity. Letting work bleed into every aspect of life also puts you at greater risk of burnout.

Instead of working around the clock, protect time for socialising, relaxing, and having fun. You’ll feel better and this will actually help your output during work hours, too.

Breaks

We’re not wired to sustain focus when working for hours at a time without breaks. When we skip breaks, we’re more likely to make mistakes and there’s a higher risk of accidents. The great news is that taking a short break every hour or so reduces these risks.

Aim for a 15 to 20 minute break for every 50 to 90 minutes of continuous work. This can help to recharge the brain. If you spend a lot of time sitting down, get up and move around. Excessive sitting can negatively affect mood, anxiety, and outlook. If you have an active job, take some time to chill – return to your deep breathing. And, if you’ve been cooped up inside, try getting outside for a dose of sunlight and stepping. Just a 10-minute walk outside has been shown to boost creativity and increase feel good brain chemicals serotonin and dopamine.

Body

Looking after your body by prioritizing sleep, eating good food, and taking time for exercise can really help you through times of stress and uncertainty.

Before bed, try a wind down routine to cue your brain it’s time to sleep. Your wind down routine might involve stretching, sipping tea, reading a book, or listening to music. Remember to avoid screens an hour before bed because the blue light they emit suppresses melatonin, the sleep hormone.

Being kind to yourself

We’re all amazing in diverse ways. We also have different strengths. Don’t compare yourself to others. You’re on your own path! Go easy on yourself and celebrate your wins, big and small.

Remember, mistakes are opportunities to learn. Don’t be your own worst critic. Start talking to yourself as you would a friend. You’re incredible and you’re worth kindness and care.

Communicate well at work

We all have our preferred ways of communicating with others. Understanding your own style and that of the people you interact with can be really helpful when it comes to advocating for your needs at work, as well as building healthy, trusting professional relationships.

Look for small good things

Our brains are wired for negativity, which means we’re often wired to look for the downsides to our situation, rather than the positives. It’s our brain’s way of trying to stay alert to threats in our environment and keep us safe!

One way to help overcome this negativity bias and feel better about your current work situation is to look for small good things in your workday. These could be as simple as exchanging a smile with someone, sipping a hot cuppa, or using your favourite pen.