Are you working well?
I know it’s almost the weekend and for many of us, that means time to down tools and take a break, but today is World Mental Health Day and it has got me thinking about how our working environment affects our mental health.
Health and safety is an important aspect of our working lives, but sometimes the health part of the equation gets a little overlooked amidst hard hats and safety checks.
Did you ever stop to consider how the food we choose to eat affects how well we feel at work?
Of course, the obvious link is that when we fuel ourselves with better food and balance our nutrition, we have more energy, focus and concentration, which in turn affects our performance, productivity and how we show up in the workplace, but the food we eat impacts our mood and mental health too.
The workplace has changed beyond all recognition in recent years, with more people working from home, flexible working and hot desking than ever before and while there are obvious benefits to this new routine, there are potential consequences for our mental health too.
Feelings of loneliness and isolation, finding it hard to switch off and burn out are all too common and while nutrition is just one part of the jigsaw to help support better mental health, it can make a big difference our ability to cope with stress and improve our mental wellbeing at work.
Here are some ideas to help you work well:
Kickstart your day with a decent breakfast.
Something as simple as changing your breakfast can make all the difference to how well you feel the rest of the day. If you struggle to get going in the morning, or tend to reach for a coffee or sugar hit to power you through, then it’s time to energise your morning with a breakfast that will help to fuel your focus, maintain your energy and see you through to lunchtime. The key is to power up on protein and add a little extra fibre. Keep it simple. Workday breakfasts like overnight oats, protein powered porridge (just add some seeds, nuts and milk!) or Greek yoghurt and a low sugar granola will do the trick.
Switch your morning coffee to green tea
If you still want the energising effects of caffeine without the jittery side effects, then give green tea a go. It contains an ingredient called l-theanine that may help improve focus and concentration.
Keep a water bottle on your desk
Dehydration can leave you feeling fatigued and unfocussed, so skip the energy drinks and keep a water on your desk, in your van or beside your workstation (health and safety first!) and sip your way through a botte a day.
Get outside more
With darker mornings and shorter days, it can be easy to skip out on daylight at this time of year. This can leave us with low mood, low energy and low motivation. Use your breaks as a chance to get outside, especially in the early part of the day. You’re likely to notice a difference in energy levels, mood and focus fairly quickly.
Talk to someone!
Communities and the chatter around the watercooler is just as important for our mental health at work as group workshops, webinars and health checks. Take a break from social media and check in with a work mate instead.
Crush the energy crash
If your energy levels crash around 3pm, try replacing your chocolate bar with something more sustainable. Fibre and protein will get you through. Replace biscuits with a couple of oatcakes and sugar-free peanut butter, switch your chocolate to 70-85% cocoa chocolate and pair with a few brazil nuts, or switch your crisps to nuts, seeds or even lentil crisps for a slightly healthier teabreak snack.