Connecting...

W1siziisijiwmjavmdevmjavmtavmjkvntgvmtk0l0fydgjvyxjkiditmtawlmpwzyjdlfsiccisinrodw1iiiwimjawmhg1mdbcdtawm2mixv0

How To Beat The January Blues

W1siziisijiwmjavmdevmjavmtavmjkvntavotm5l0fydgjvyxjkiditmtawlmpwzyjdlfsiccisinrodw1iiiwinjawedmwmfx1mdazyyjdxq

Here are small, yet effective, measures you can take to improve your wellbeing in the workplace that can spread into your personal life in a positive, affirming way.

 

Work/Life Balance

Sir Ken Robinson noted in his keynote speech at Talent Summit 2018 that, although the invention of emails was promised to save us time, we have since found that, if anything, we are less and less able to leave work behind in the workplace. It is now part of most people’s routines to check their phones first thing in the morning and reply to work-related emails at all hours of the day, always thinking about what needs to be done.

It’s important that you ‘work smart, not long.’ This means actively leaving work behind in the office, working efficiently during the day so you don’t feel compelled to continue with it after hours. If the quantity of work you are being expected to complete within working hours is too much to do so successfully, be sure to speak up and discuss the manageability of your workload with your supervisor. Communication is key – they’re going to keep piling on the work as long you stay quiet about how overwhelmed you are, so make sure you speak up and be heard before it becomes too much to handle. Employers won’t know where the pressure lies unless you tell them.

If you’re unsure of how much your work life spills over into your personal life, why don’t you try keeping a log for a month? Jot down in a diary how many hours you work every day – not just when you’re sitting at your desk, but when you’re thinking about work at home, composing emails and returning calls out of hours. It may build a more objectively troubling picture than you can see currently from the inside.

 

Make The Most Of Your Breaks

Don’t be afraid to make the most of the breaks you are allotted at work. Once you’re on a roll, it’s tempting to power through lunchtime and eat at your desk, one eye always on your computer screen. Try and avoid doing this when you can. Take a walk, practise mindfulness or meditation, experience new places to eat, socialise with co-workers or friends who work nearby.

“But I don’t have time to meditate!” I hear you exclaim.

Yes, you do! ‘Meditation’ is not always synonymous with pulling on yoga pants, lighting up a stick of incense and adopting the lotus position. You can meditate absolutely anywhere – in a local park, at a café… even sitting at your desk! If you’re not confident leading your own meditation, you can find five-minute guided sessions free online, like this one here. There are also some great customisable apps you can get on your phone, such as Timer and Headspace.

It is impossible to overvalue the importance of taking time to relax, clear your head and focus on your own wellbeing. You’ll find this re-energises you for the rest of the day, as well as provide an invaluable opportunity to assess your current state of mind and mentally address any emotional concerns or anxieties. You may also be pleasantly surprised at how easily solutions pop into your head when you take just a few minutes to collect your thoughts.

 

Communication

This one works both ways for employers as well as employees. Communication is the key to destigmatising conversations about mental health. In his TEDx talk on workplace mental health, Tom Oxley says ‘you don’t make people unwell by talking about mental health – you give them the opportunity to speak out sooner’. There’s a flawed unspoken terror that speaking out about mental illness will somehow worsen the problem, as if it’s contagious or seem as if you conjured it up into existence within your own mind. The reality is that many sufferers don’t feel able to speak up due to the prejudice surrounding mental health, and the fear that their workplace would not be supportive of them if they did so.

The best way an employer can foster an atmosphere of positivity, health and wellbeing is to ensure that their workers know that they are free to talk openly about any feelings of stress, anxiety or depression and won’t face indirect penalisation for doing so. The first reaction of many employers is to offer a struggling staff member limited time off to recover, then expect them to return to work and continue as usual. While time off may be a solution for some employees, bosses should also consider the advantages of offering flexible working hours to affected workers. Tom Oxley strongly advocates for good communication practices between employers and employees to ensure that no one ever feels alienated from their place of work, and that anxieties don’t build up over time into uncontrollable crises.

In turn, employees should communicate to their employers about their feelings on mental health in the workplace, as far as they feel comfortable to do so. Being transparent about how you’re feeling and what you need from your job to help you recover will give your boss the tools to help you in the way that’s most beneficial for you. If you are worried that taking time off would only serve to isolate you from the company, voice that concern. Your employer should want to get the very best out of you – they hired you for a reason. It’s in their interest to give you the support you need.

 

Create a Healthy Routine

Studies have consistently proven a strong link between mental health and physical health, and specialists are adamant that one of the best ways to maintain good mental wellbeing is to look after your physical welfare.

Your job can be intellectually demanding, with long hours and difficult tasks taking a toll on your mental health. Your job is also more than likely sedentary. Indeed, scientists have connected the rise in global obesity to the increasing number of jobs that don’t require any form of physical activity. It can be hard to find the time to exercise during a busy work week, but it’s important you look after your body – the injection of endorphins from exercising can only beneficially impact your mental wellbeing. Take a stroll during your lunchbreak, do 30 mins of yoga before work, or even try training for a half marathon over the course of a few months.

The same can be said for your diet, avoid that pastry to go with your coffee and instead be sure to stock up your desk drawer with nutritious snacks rather than sugary ones, such as nuts, fruit and protein bars. Snacknation has published an extensive list of delicious office snack ideas if you’re dry on inspiration.

 

These are just a few ways you can work to improve your mental wellbeing in the workplace, which will in turn hopefully boost your productivity, energy happiness and eliminate the possibility of coming down with the January blues. While mental health is something we can’t always necessarily control, we can impact the way in which we talk about it, breaking down the harmful social barriers that currently ruin constructive discussions on preventative measures.

 

Posted by Susannah Hunt on 20 January 2020

Related Content

W1siziisijiwmjavmdqvmjmvmtqvndgvmzevmty2l0fkb2jlu3rvy2tfmza5ndkxmda4lmpwzwcixsxbinailcj0ahvtyiisijqwmhgynjajil1d

Sigmar Announces “COVID Ready” Learning Partnership with Alison to Upskill Newly Unemployed

Sigmar Announces “COVID Ready” Learning Partnership with Alison to Upskill Newly Unemployed

Sigmar Recruitment and Alison today announce a COVID ready learning partnership as part of the emergency jobs initiative www.covidresponsejobs.com. The initiative is an online platform set up by Sigmar Recruitment to help connect the displaced workforce with current frontline job opportunities, and to upskill the restricted workforce to enhance career prospects and enable a faster economic recovery. Alison, one of the largest learning websites worldwide, is now offering access to all of its courses free and unencumbered through www.covidresponsejobs.com. The learning content being offered through the platform has been hand curated to reflect in-demand, recession-proof skills across an array of business and IT disciplines, including; data science project management customer service accounting web development computer networking e-commerce The core learning has been paired with lifestyle courses covering mental health, stress management and practical content on parenting while working from home for example aimed to support those working remote throughout the crisis period and beyond. The learning pathways have also been designed with jobseekers in mind with content on public speaking, job hunting, personal development supported by jobseeker advice on how to compete in the current marketplace, including tips on video interviewing, digital collaboration, remote onboarding and much more. Commenting on the partnership, founder of the initiative and Sigmar CCO Robert Mac Giolla Phádraig says: “As one of the world’s largest free learning platforms, Alison presents an excellent opportunity for newly unemployed in Ireland to upskill. The learning content has been COVID curated for maximum impact encompassing business skills, IT skills, mental health and personal development. We also aim to support the restricted workforce by providing upskilling opportunities during the downtime, to better equip our workforce to rebound from the crisis in the medium term.” Speaking at the announcement, Alison Founder & CEO, Mike Feerick stated that the gesture is one Alison is happy to make. “While being a global learning business, most of our team live and work in Ireland and know personally people whose employment has been jeopardised by the coronavirus pandemic crisis. Alison has over 1,500 free certificate and diploma courses, in subjects from project management, languages, IT, to health & safety, elderly caregiving, MS Excel and free courses on GDPR. “If you have been laid off, it is an opportunity to build up and strengthen your workplace skills to enhance your chances for employment in the months and years ahead. We are delighted to partner with Sigmar on the COVID Jobs Initiative.” www.covidresponsejobs.com is a for purpose “Team Ireland” initiative created by Sigmar Recruitment, supported by Alison, Candidate Manager, The Irish Times and Communicorp, established to mobilise the Irish Workforce.

W1siziisijiwmjavmdqvmzavmjavmtavmjyvmjgyl0fkb2jlu3rvy2tfmzaxotizmjgwlmpwzwcixsxbinailcj0ahvtyiisijqwmhgynjajil1d

Working From Home Guide

Working From Home Guide

As many of us have been plunged into working from home for the first time without warning, we may be struggling with where to start. Our normal routine has changed entirely leaving a lot of us wondering how you keep yourself motivated and productive. Read on for our top tips on making the most of working from home. 1. Working Space When it comes to setting up your working from home environment there is no one size fits all approach. While some people prefer one dedicated desk area that resembles an office work station, others prefer to change their environment throughout the day whether it be to sit at a desk space/their kitchen table for work that requires focus and concentration, their patio area for business calls/team meetings or their couch for catching up on emails. This is one of the key benefits of working from home - you get to decide on your ideal office set-up. However, while it can be tempting to lie in bed on your laptop all day, you are likely to tire of this and hurt your neck or back. What you want is a dedicated space that allows you to work productively with minimum distraction. Having a dedicated space also signals to your brain that you’re “at work” and puts you in the mind-frame of being productive. If working from home is a temporary measure for coronavirus, you probably don’t have that much equipment beyond a laptop. Laptops have bad ergonomics so it might be an idea to rise it on a pile of books and get a USB keyboard and mouse and treat it as a desktop. Or if you are enjoying working from home and see yourself continuing to work from home beyond coronavirus perhaps invest in a docking station and a second monitor. Stand-up desks are another popular option. A bar table or even a wide and tall surface in your home may be suitable for a couple hours a day. Switching your desk may energise you and increase your productivity for certain tasks. Finally, don’t forget to check your tech! Ensuring good connectivity at all times is fairly important for most online workers. Be prepared for an outage by having a back-up such as a mobile plan with extra data or a mobile router. After that make sure you have all the technology and tools you need to work effectively. From email and video conference software to collaboration tools - some of these may be new to you so take the time to get to grips with the basics. 2. Routine As mentioned, our normal routine has been changed, we’re no longer commuting, grabbing a coffee at the café around the corner from the office, chatting to colleagues in the canteen, attending meetings, visiting clients etc. Therefore, you will need to make a new routine to work from home. Triggers It’s important to identify “triggers” for yourself that signal to your brain that you are in work mode. Every article you read will tell you to make sure you get up and get dressed, while it is tempting to stay in your pyjamas for an hour, that hour can easily slip into a full day. After this incorporate the parts of your old routine that you benefitted from. Perhaps you enjoyed walking to work in the morning as it woke you up, if so, get outside for a walk first thing. Have a coffee in your garden/on your balcony to replace the one you had in your local café. Do an at home workout if you used to go to the gym in the morning. Set reminders to get away from your desk for five minutes every so often to mimic the breaks you took in the office to grab a coffee in the kitchen. Structure You are your own personal manager when working from home. Without things like in-person meetings to break your day, it can be easy to lose focus. Also your motivation naturally ebbs and flows throughout the day, so set yourself a schedule. List what you’ll do and then block times on your calendar as to when you will work on them. For me personally I like to block the first 2 hours of every morning for writing tasks as I find that’s when I am at my most creative. I then try to schedule video calls and meetings for the afternoon when I find my productivity is waning. Make sure to set fixed working hours for yourself. It can be tempting to stay logged on long past when you said you will finish but it is best to set up a consistent schedule with yourself so that you can make a clean break between “work” and “home”. Kill distractions Working from home and particularly at the moment it can be easy to let yourself be consumed by the news and social media. To counteract this, remove social networks from your internet browser bookmarks and log out of every account. Or create a work bookmark list and a personal bookmark list. Your work bookmark list will only consist of the bookmarks you need for your job and the personal list can include your social networks. You can hide your personal bookmark list during your working day to remove the impulse to click into social networks. 3. Stay Connected Naturally, given the anxiety surrounding the coronavirus pandemic and being unexpectedly thrown into working from home, it is natural to feel isolated. Instant messaging and video conferencing tools can make it easy to check in with your colleagues so make sure to schedule in some “non-work” related chats with your colleagues. Here in Sigmar, we schedule virtual coffee breaks with our colleagues, a ten-minute call to check in with each other and to have a chit-chat. This helps maintain team bonds and provides some light relief throughout your day. 4. Give Yourself a Break Being thrown into working from home, employees can often be harder on themselves about their productivity levels as they forget about the amount of distractions that come with working in an office environment. You might not have scheduled your coffee breaks when you worked in the office but regular breaks are important for maintaining focus and productivity so don’t be afraid to include them in your schedule. It could be a simple 10-minute break for a coffee or a snack or a few minutes to read an interesting article. Ideally, you should try to get some outdoor time during your lunch break too, so you don’t go stir crazy. Ultimately, what works best will vary from person to person so don’t be afraid to try things out over the next few weeks until you find your ideal set-up and structure. The most important thing is to find what helps you stay focused, while maintain a work life balance.

W1siziisijiwmjavmdmvmjyvmtavmdyvndmvmzc1l3nodxr0zxjzdg9ja18zndm3ntc4mzcuanbnil0swyjwiiwidgh1bwiilci0mdb4mjywiyjdxq

Sigmar Launches Emergency Jobs Initiative to Connect Displaced Workers with Employers

Sigmar Launches Emergency Jobs Initiative to Connect Displaced Workers with Employers

In light of the COVID-19 pandemic, which has seen hundreds of thousands of people lose their job, both temporarily and permanently, Sigmar Recruitment is today launching an online platform to connect jobseekers with employment opportunities as well as offer upskilling opportunities for the restricted workforce to ensure a smoother return to the workplace once the isolation restrictions have eased. The initiative is online for ease of use by those at home. Jobseekers are invited to register on the website, so that employers can make direct contact for current opportunities. Jobseekers sign up for a daily email, which will inform them of companies that have immediate vacancies on either a permanent or temporary basis. Jobseekers can then apply directly to employers. The site also offers highly relevant jobseeker advice on how to compete in the current marketplace, on a range of workforce topics, including tips on: video interviewing online engagement social branding digital collaboration remote working COVID restriction employee rights societal consciousness remote onboarding and much more Furthermore, the website also directs jobseekers to free online training to support upskilling during down time. Employers can post immediate or short-term staffing requirements for free so Sigmar can keep supply chains running and redeploy Ireland’s workforce that have been affected by COVID-19. Employers can also “shop direct” for talent on the website. Commenting on the initiative, founder of the initiative and Sigmar CCO Robert Mac Giolla Phádraig says: “www.covidresponsejobs.com was created by Sigmar Recruitment to support displaced workers and employers during the COVID-19 outbreak. Our aim is to connect people who have been impacted by short-term business closures with employers who have seen rising demand for frontline staff, those in healthcare and those needed to keeping Ireland’s supply chains operating. “The economy has temporarily stalled and the traditional recruitment process is on its head. However, the current pandemic has created new positions especially in retail, distribution, manufacturing and the health sector, to include many administrative, customer support and back office roles. In addition, we are actively supporting many other organisations balance business continuity with sustainable employee flexibility throughout the crisis.” Commenting on the restricted workforce, Mac Giolla Phádraig adds: “With the introduction of the COVID 19 Wage Subsidy Scheme this week, a significant cohort of the workforce is now likely to be retained, but with restricted workload. We aim to support the restricted workforce through upskilling during downtime, to better equip our workforce to rebound from the crisis in the medium term. “At this time of national crisis, we all have a responsibility to play our part. At Sigmar, we have adopted a frontline first approach and will deploy all resources available to us to support the national interest. “ www.covidresponsejobs.com is created by Sigmar Recruitment, supported by Candidate Manager, The Irish Times and Communicorp