Wellness Café

Make work your wellness ally

Jul 1, 2025

Your job influences your overall health, for better or worse. The key is to make work work for you.

We spend a good portion of our lives working, so if things are out of balance the impact can be serious. Long hours, stress and unrealistic expectations can lead to overwork, fatigue and even burnout. Add poor lifestyle habits like skipping meals or living off takeaways, not exercising, and self-medicating with smoking or drinking, and you’re headed for meltdown.

On the flipside, a meaningful job and balanced life can provide a sense of purpose, satisfaction and pride. When you factor wellbeing into your work life, you also benefit when not working. Here’s how:

Build boundaries for balance

Modern life has blurred the line between work and home life. Poor work/life balance is a recipe for chronic stress and emotional fatigue – even if you love your job.

- Use the 8-8-8 rule to divide your day: Eight hours of hard work, eight hours of time for yourself (including leisure, family, self-care, etc.), eight hours of sleep.
- Take short breaks: a few minutes of fresh air and movement make a big difference.
- Have shutdown rituals: close your laptop, wash your coffee mug, tidy your space.
- Say no to emails and WhatsApps after hours, unless it’s truly urgent.

Tackle stress before it builds up

- Make to-do lists your BFFs. They reduce that feeling of “juggling plates”; plus, ticking things off is super satisfying. Apps like TickTick can help, or go old-school with a memo board.
- Break big tasks down. Climbing mountains = overwhelming; small steps = progress.
- Talk it out. Verbalising problems can make things more manageable, especially with an objective listener.
- Harness the power of stepping away. When you’re feeling buried in projects, stand up, walk around, then return to the task. Things will seem clearer.
- We tend to hold our breath when stressed, fogging our brains and feeding anxiety. A sticky note on your PC can remind you to inhale … exhale.

Prioritise wellbeing

- Employee wellness initiatives aren’t just fun extras; they create a culture of care. Take advantage!
- Build workplace support networks. A quick catch-up with a colleague provides perspective and stimulates creativity.
- Look after your health with check-ups, healthy meals and rest. You can’t pour from an empty cup.

Know how to spot burnout

Burnout isn’t just tiredness. It’s exhaustion – physical and emotional – that builds up over time. Signs include:

feeling you’ve nothing left to give.
dreading work.
decreasing productivity.
a sense of detachment.
physical issues like getting sick often, headaches, digestive upsets, sleep problems and extreme fatigue.

Don’t ignore these warnings. Chat to your manager or reach out to the employee wellness programme for help.

Reference

Mental Health Foundation

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