Staff Wellbeing

your mental well being

There are 5 steps we can all take to improve our mental wellbeing.

If you give them a try, you may feel happier, more positive and able to get the most from life.

1.Connect – connect with the people around you: your family, friends, colleagues and neighbours. Spend time developing these relationships. Learn more in Connect for mental wellbeing.
2.Be active – you don't have to go to the gym. Take a walk, go cycling or play a game of football. Find an activity that you enjoy and make it a part of your life. Learn more in Get active for mental wellbeing.
3.Keep learning – learning new skills can give you a sense of achievement and a new confidence. So why not sign up for that cooking course, start learning to play a musical instrument, or figure out how to fix your bike? Find out more in Learn for mental wellbeing.
4.Give to others – even the smallest act can count, whether it's a smile, a thank you or a kind word. Larger acts, such as volunteering at your local community centre, can improve your mental wellbeing and help you build new social networks. Learn more in Give for mental wellbeing.
5.Be mindful – be more aware of the present moment, including your thoughts and feelings, your body and the world around you. Some people call this awareness "mindfulness". It can positively change the way you feel about life and how you approach challenges. Learn more in Mindfulness for mental wellbeing.

Below you can find more resources on tips and notes on how to better care for your health

 

Stress 

1. Avoid Caffeine, Alcohol, and Nicotine.

Avoid, or at least reduce, your consumption of nicotine and any drinks containing caffeine and alcohol. Caffeine and nicotine are stimulants and so will increase your level of stress rather than reduce it.

Alcohol is a depressant when taken in large quantities, but acts as a stimulant in smaller quantities. Therefore using alcohol as a way to alleviate stress is not ultimately helpful.

Swap caffeinated and alcoholic drinks for water, herbal teas, or diluted natural fruit juices and aim to keep yourself hydrated as this will enable your body to cope better with stress.

You should also aim to avoid or reduce your intake of refined sugars - they are contained in many manufactured foods (even in savoury foods such as salad dressings and bread) and can cause energy crashes which may lead you to feel tired and irritable. In general, try to eat a healthy, well-balanced and nutritious diet.

2. Indulge in Physical Activity

Stressful situations increase the level of stress hormones such as adrenaline and cortisol in your body.

These are the “fight or flight” hormones that evolution has hard-wired into our brains and which are designed to protect us from immediate bodily harm when we are under threat.  However, stress in the modern age is rarely remedied by a fight or flight response, and so physical exercise can be used as a surrogate to metabolize the excessive stress hormones and restore your body and mind to a calmer, more relaxed state.

When you feel stressed and tense, go for a brisk walk in fresh air.  Try to incorporate some physical activity into your daily routine on a regular basis, either before or after work, or at lunchtime.  Regular physical activity will also improve the quality of your sleep.

3. Get More Sleep

A lack of sleep is a significant cause of stress. Unfortunately though, stress also interrupts our sleep as thoughts keep whirling through our heads, stopping us from relaxing enough to fall asleep.

Rather than relying on medication, your aim should be to maximise your relaxation before going to sleep.  Make sure that your bedroom is a tranquil oasis with no reminders of the things that cause you stress.  Avoid caffeine during the evening, as well as excessive alcohol if you know that this leads to disturbed sleep. Stop doing any mentally demanding work several hours before going to bed so that you give your brain time to calm down. Try taking a warm bath or reading a calming, undemanding book for a few minutes to relax your body, tire your eyes and help you forget about the things that worry you. You should also aim to go to bed at roughly the same time each day so that your mind and body get used to a predictable bedtime routine.

4. Try Relaxation Techniques

Each day, try to relax with a stress reduction technique.  There are many tried and tested ways to reduce stress so try a few and see what works best for you.

For example, try self-hypnosis which is very easy and can be done anywhere, even at your desk or in the car. One very simple technique is to focus on a word or phrase that has a positive meaning to you. Words such as "calm" "love" and "peace" work well, or you could think of a self-affirming mantra such as “I deserve calm in my life” or “Grant me serenity”.  Focus on your chosen word or phrase; if you find your mind has wandered or you become aware of intrusive thoughts entering your mind, simply disregard them and return your focus to the chosen word or phrase. If you find yourself becoming tense again later, simply silently repeat your word or phrase.

Don't worry if you find it difficult to relax at first. Relaxation is a skill that needs to be learned and will improve with practice.

5. Talk to Someone

Just talking to someone about how you feel can be helpful. Talking can work by either distracting you from your stressful thoughts or releasing some of the built-up tension by discussing it. Stress can cloud your judgement and prevent you from seeing things clearly. Talking things through with a friend, work colleague, or even a trained professional, can help you find solutions to your stress and put your problems into perspective.

6. Keep a Stress Diary

Keeping a stress diary for a few weeks is an effective stress management tool as it will help you become more aware of the situations which cause you to become stressed. Note down the date, time and place of each stressful episode, and note what you were doing, who you were with, and how you felt both physically and emotionally.  Give each stressful episode a stress rating (on, say, a 1-10 scale) and use the diary to understand what triggers your stress and how effective you are in stressful situations.  This will enable you to avoid stressful situations and develop better coping mechanisms.

7. Take Control

Stress can be triggered by a problem that may on the surface seem impossible to solve. Learning how to find solutions to your problems will help you feel more in control thereby lowering your level of stress. One problem-solving technique involves writing down the problem and coming up with as many possible solutions as you can. Decide on the good and bad points of each one and select the best solution. Write down each step that you need to take as part of the solution: what will be done, how will it be done, when will it be done, who is involved and where will it take place.

8. Manage Your Time

At times, we all feel overburdened by our 'To Do' list and this is a common cause of stress. Accept that you can not do everything at once and start to prioritise and diarise your tasks.

Make a list of all the things that you need to do and list them in order of genuine priority. Note what tasks you need to do personally and what can be delegated to others to do. Record which tasks need to be done immediately, in the next week, in the next month, or when time allows.

By editing what might have started out as an overwhelming and unmanageable task list, you can break it down into a series of smaller, more manageable tasks spread out over a longer time frame, with some tasks removed from the list entirely through delegation.

Remember as well to create buffer times to deal with unexpected and emergency tasks, and to include time for your own relaxation and well-being.

9. Learn to Say ‘No’

A common cause of stress is having too much to do and too little time in which to do it.  And yet in this situation, many people will still agree to take on additional responsibility.  Learning to say “No” to additional or unimportant requests will help to reduce your level of stress, and may also help you develop more self-confidence.

To learn to say “No”, you need to understand why you find it difficult.  Many people find it hard to say “No” because they want to help and are trying to be nice and to be liked.  For others, it is a fear of conflict, rejection or missed opportunities.  Remember that these barriers to saying “No” are all self-created.

You might feel reluctant to respond to a request with a straight “No”, at least at first.  Instead think of some pre-prepared phrases to let other people down more gently.  Practice saying phrases such as:

“I am sorry but I can’t commit to this as I have other priorities at the moment.”                           
“Now is not a good time as I’m in the middle of something.  Why don’t you ask me again at….?”
“I’d love to do this, but …”

10. Rest If You Are Ill

If you are feeling unwell, do not feel that you have to carry on regardless. A short spell of rest will enable the body to recover faster.

If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause.  Unhelpful coping strategies will have a negative impact long term so try some of the following stress-busting suggestions:

Online/ In house training

There are various training sessions and activities run by the University and online that can help to improve your wellbeing and mental health:

  • Building resilience- a session run by the University to help develop your resilience. 

If you have a health concern that you think is caused or made worse by your work, you should seek help straight away. In the first instance, you should aim to discuss any issues with your manager and agree how to remedy the problem. If you can’t talk to your direct manager, then your head of department or link HR officer can also advise you.

If you haven’t completed the online Computer Safety training and assessment, you can self-enrol on our Moodle. You’ll need to do this as part of your Essential training.

Sedentary work at a computer increases the risk of problems in the neck and shoulders, as well as the hands, wrists, arms and elbows. Early symptoms such as niggling dull aches or discomfort are initially relieved following short breaks from work. However if these are ignored, the discomfort may become more persistent despite rest and be accompanied by other symptoms like:

  • tenderness or burning sensation
  • shooting pains, often from the wrist into the elbow
  • numbness or tingling
  • pins and needles
  • painful or reduced grip
  • swelling
  • muscle spasms

The onset of symptoms may occur when you’re feeling particularly pressured or stressed, whether from personal anxieties or work concerns.

Headaches and migraines can also be triggered by tension in muscles as the result of psychological pressures. You may notice problems:

  • following a return to work after a long break
  • after periods of intensive keyboard or mouse work
  • when you’re under pressure to complete work to tight deadlines
  • when your posture is not correct
  • when you don’t take frequent screen breaks

Keyboard workers are particularly vulnerable to muscular pains or problems with joints and tendons because of the prolonged static muscular effort required to support upper limbs in fixed or awkward postures during keyboard and mouse use. Key factors known to increase the risk of muscle and joint problems are:

  • poor sitting posture
  • keying or using the mouse with arms/elbows extended forward
  • working too long without breaks
  • poor typing technique
  • feeling pressured and tense

Awareness of your posture at work is essential so that you can identify changes that should be made to reduce the risk of problems from your work at the computer.

Every day before starting work, but also throughout the day, ensure your chair is adjusted to support upright posture, allowing your back, shoulder and neck muscles to relax whilst sitting static.

SITTING POSTURE

  • Use the chair for support, not the desk - sit well back into your chair; adjust the height of the chair back to fit into the small of your back, low enough to support your pelvis in a forward tilt.
  • Let the chair take the strain - use the tilt adjustment to recline the back support sufficiently to allow your back and neck muscles to relax, whilst maintaining an upright posture.
  • Sit tall - with your head balanced squarely on your shoulders, keep your shoulders relaxed and elbows tucked close by your sides.

KEYING POSTURE

  • Raise the height of your chair so your elbows are above the desk level.
  • Use a footrest if your heels are now not touching the floor.
  • Sit close to the desk, keep your elbows tucked in at your sides when typing or using the mouse. Ensure your upper arms are free to hang vertically down from your shoulders.
  • If the arms on your chair prevent this, use a chair without arms or see if the arms can be safely removed.
  • Lift your wrists to type, keeping your hands in alignment with your arms. Only rest your wrists on the edge of the desk when not typing or better still, relax your arms by your sides or do stretching exercises.

REPOSITION EQUIPMENT

Make sure you’ve adjusted your chair to support an upright but relaxed posture, then position your display screen equipment so you can maintain a correct posture whilst working.

If you use a laptop for more than an hour at a time always use an additional keyboard and mouse, which will ensure you can maintain the correct posture for keyboard/screen work.

KEYBOARD AND MOUSE

Relax against the chair back, keep your elbows close to your sides and draw your chair close to the desk. Bring your keyboard and mouse close to the desk edge, leaving sufficient space to rest your wrists when not keying.

If you need to look at your fingers to key, avoid dropping your head forward. Instead remain upright, using your chair for support, pull your chin in and lower your eyes (not your head) to view your keyboard.

Lift your wrists to key, keeping them straight, not flexed back. A wrist support should only be used when at rest. Avoid mouse use by using keyboard shortcuts instead. If you must use the mouse be careful to hold it lightly with a relaxed hand when in use. When not operating the mouse, release your hold and relax your arm or do some stretching exercises.

COMPUTER SCREEN

Position the screen straight in front of you. You should not view the screen with your neck twisted to one side. Maintain the correct sitting and keying posture and position your screen so you can view it with relaxed eyes, looking down as you would for comfortable reading. The top of the screen should be no higher than your eyebrows, to reduce visual fatigue and the risk of neck problems.

A comfortable viewing distance is generally 50-60cm (20-24"), but this is determined by your vision and whether you wear glasses. Single focus lenses are preferable for screen use. Varifocals are not recommended as they can cause neck problems. If you do wear varifocals, make sure your screen is positioned so that you do not need to extend your neck to get the screen in focus.

WORKSTATION ENVIRONMENT

To avoid uncomfortable glare (from bright sunlight) or reflection (mirror image of window/reflected sunlight) when viewing your screen, ensure you do not face into, or have your back to, a window. Position your computer workstation away from the window, if at all possible, and at right angles to it, to reduce the risk of these problems.

Long periods of uninterrupted keyboard/screen work greatly increase the risk of muscular problems and pain as a result of remaining static whilst muscles are tense. Frequent short breaks from your screen are better than longer infrequent ones. Plan your day to break up longer spells at your keyboard with other varied tasks.

DO NOT:

  • sit static at your computer for longer than an hour without changing your posture, or taking some exercise away from your screen
  • hold on to your mouse unless you are actually using it, but let go and allow your arm/hand to relax between use
  • reach forward to lean your arms on your desk; instead rest back against your chair for support
  • put up with pain or discomfort. Seek help immediately to identify the posture and work factors putting you at risk

DO:

  • adjust your chair daily, ensuring an upright posture with support in your lower back
  • reduce mouse use and instead learn to use keyboard shortcuts
  • plan your work, so you have reason to change your posture or do a different task every 50-60 minutes
  • look for opportunities to stand up, arch your back and stretch your spine, or go for a short walk to get your circulation going
  • create mini-breaks from keying/mouse work by doing these seated stretching exercises (see 'Physical fitness and health' below)

IF YOU HAVE FOLLOWED ALL OF THE ABOVE ADVICE BUT CONTINUE TO EXPERIENCE PROBLEMS, YOU SHOULD CONTACT HR AND ARRANGE A WORKSTATION ASSESSMENT WITHOUT FURTHER DELAY.

MENTAL HEALTH

EAP

 The Employee Assistance Programme (EAP) is supplied by Validium, a professional and independent employee assistance provider who support over 350 organisations in the UK.

This service offers access to information services like:

Telephone 0800 358 48 58 (outside UK: +44 141 271 7179)

A minicom text phone is available on 0800 039 7879

You can contact Validium 24 hours a day and 365 days per year. Your call will be answered by one of Validium's professional counselling or information specialists who will talk to you and may transfer you to a colleague if you need the support of a different specialist.

You will be asked for your name and contact details (which are securely held) and also for general information for the provision of statistics. You can choose to remain anonymous if you wish. 

EAP is a confidential service. No information about you will be shared with the University. The EAP will only intervene - and if necessary break confidentiality - if you or someone else is in danger of being harmed by your, or someone else's actions. Work-related problems are treated just as confidentially as all other issues.

The EAP helpline number will not show on itemised phone bills relating to land-lines, because it is a freephone number. However, the number will appear on bills relating to mobile phones as your provider may charge for 0800 numbers.

Validium produce newsletters on a regular basis, which include information on subjects surrounding various types of support.

Validium are a registered provider with the Employee Assistance Professionals Association and work to their quality standards. The company is also registered to the standards of ISO 9001, SA 8000 (Social Accountability), Investors in People, ISO/IEC 27001 (Information Security) and BS 25999 (Business Continuity).

The only information that the organisation will receive is confirmation of whether the service is being used and the types of calls.

EYE CARE

Under the Health and Safety (DSE) Regulations 1992 (amended 2002), The Students’ Union recognises its duty to provide provision for eye tests and glasses required specifically for staff who regularly use a computer for their work. The SU will reimburse the cost of an eye test and £65 towards a new prescription with valid receipts.

PHYSICAL HEALTH

Top tips for incorporating more activity into your working day: 

  1. Hold walking meetings 

  2. Take the stairs instead of the lift

  3. Talk to your colleagues in person:  walk to their office instead of picking up the phone or sending an email 

  4. Take an active lunch break- and go for a walk

  5. Stretch at your desk

  6. Make your journey to work more active and walk or cycle part of the way 

  7. Organise your office to force you to stand up: don’t have everything within easy reach

  8. Incorporate more walking into your day: park at the wrong end of campus/book a distant meeting room/volunteer to fetch the coffee!

  9. Be creative with your time: try marching on the spot while waiting for the photocopier; or do some jumping jacks while the kettle is boiling!  

  10. Track your steps with a fitness tracker or smartphone app: it’s a brilliant way of motivating you to move more

Evidence shows there's a link between being physically active and good mental wellbeing. Being active doesn't mean you need to spend hours in the gym, if that doesn't appeal to you. Find physical activities you enjoy and think about how to fit more of them into your daily life.

The sports center has a variety of classes and activities to fit around your working day: https://www.essex.ac.uk/sport 

Download our helpsheets to guide you through tough times:

UKMSL logo