Release
Release is all about letting go of tension and stress. Tension builds up in our bodies. You may notice your muscles tense up or your heart rate increase. You may experience headaches, irritability, restlessness or fatigue. These may be indicators of tension. Learn to recognise your own symptoms and how you can release this build-up. Release at work:
Get up from your desk at regular intervals
Enjoy a hot drink and five minute break
Take a workmate out to lunch
Keep your favourite pictures framed on your desk or wall
Take time to greet your colleagues
Have get-togethers after work
Don’t be afraid to ask for help
Try to get outside at least once a day for some fresh air and a walk
Respond
‘Respond’ is all about building your resilience with healthy, active behaviour. It encompasses taking positive steps to facilitate a healthy lifestyle. It is all about identifying your needs and then responding to these. A small action can often have a significant positive effect on your wellbeing. Respond at work:
Learn assertive communication skills
Look for constructive feedback
Enjoy healthy meals at work
Have herbal tea instead of coffee
Don’t be afraid to ask your colleagues for ideas or opinions to help you
Focus on potential achievements, or what inspires you, rather than your fear of failure
Congratulate yourself or co-workers for a job well done
Rethink
Your feelings are created by your thoughts and how you interpret events. Sometimes negative thinking may get in the way of seeing a situation realistically. ‘Rethink’ is about challenging your thoughts and views. It incorporates changing our Automatic Negative Thoughts (ANTs) to Positive Enabling Thoughts (PETs) through simple strategies and tips. Rethink at work:
Monitor unrealistic negative thinking, e.g. overgeneralising with ‘always’ and ‘everything’
View situations as challenges, not chores
Avoid blaming yourself or others
Imagine the satisfaction of completing your task
Think about what you can do, rather than what you can’t
Share your achievements with your colleagues
Learn how to handle stress