Emballator Metal group satsar på hållbara medarbetare tillsammans med BlueCall

Emballator metal group har medarbetare i många olika funktioner. Oavsett vilken roll man innehar anser bolaget att det är viktigt att tänka på social hållbarhet när det kommer till personalen.  “Vi är stolta över våra medarbetare och deras professionella kompetens. Strävan mot en god och säker arbetsmiljö är viktigt för oss samt ett bra välmående för alla våra anställda. Inträffar det något på arbetet eller i privatlivet vill vi ge våra medarbetare möjligheten att på ett enkelt sätt komma i kontakt med en professionell samtalsterapeut genom BlueCall.” Säger Albertina Bohlin, HR-chef på Emballator Med sänkta trösklar som anonymitet och enkel tillgång vill Emballator att fler medarbetare ska ta chansen och arbeta aktivt med sin mentala hälsa. Precis som att ha en PT på gymmet, så kan BlueCall erbjuda medarbetarna en mental PT för styrketräning av hjärnan.  “Ett av våra mål är att utveckla och skapa hållbara medarbetare som är rustade för livets utmaningar” Fortsätter Albertina Bohlin , HR-chef på Emballator “Livet drabbar oss alla och det vi på BlueCall gör är att säkerställa att medarbetarna har de verktyg som behövs för att hantera det. Oavsett om det handlar om privata ärenden som relationer eller arbetsrelaterade så som stress hjälper vi medarbetaren tillbaka i balans.” Avslutar Caroline Rödén, VD på BlueCall. 

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The cell phone has become the new blankie

1. Memory and concentration

One study tested the memory and concentration of 500 university students where they found that those who had left their cell phone outside the classroom performed better than those who had it left in their pocket. This is because the brain is distracted by the cell phone (even if it’s only left in the pocket) and then shifts focus. Tip! The brain needs up to 15 minutes to get involved in a task so we can perform in the best way. In order not to distract the brain, you can try leaving the cell phone outside the meeting room next time to increase your concentration and memory.

2. Sleep Quality

Having trouble sleeping have increased significantly in recent years. The reason is partly due to the fact that we bring the cell phone to the bedroom. The brain associates the cell phone and the blue light from the screen with alertness which tricks the brain to adjust to being alert rather than preparing the body for relegation and sleep. Darkness is needed to release the body’s hormone melatonin which helps the body get a good sleep rhythm. Tip! Try putting your cell phone outside the bedroom and use an analog or digital alarm clock instead to get better sleep quality.

3. Screen-free time

On average, we check our cell phone every ten minutes. In studies that research on cell phone usage, 50% of the participants drop out because of the abstinence from not being close to their cell phone. Every time we receive a new message or notification, the brain sends out small doses of the neurotransmitter dopamine. That makes the brain feel rewarded which leads to addiction to the cell phone. Tip! Set limits for your cell phone usage. For example, start with screen-free time when eating with family, friends or colleagues to become more present at the moment. Want more tips on how to manage your screen usage and create balance in your everyday life? Or do you have anything else you want to get help with? We are happy to help you!

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Mobiltelefonen har blivit den nya snuttefilten

1. Minne och koncentration

I en studie testade man 500 universitetsstudenters minne och koncentration och där fann man att de som hade fått lämna sin mobiltelefon utanför klassrummet presterade bättre än de som hade den kvar i sin ficka. Det beror på att hjärnan distraheras av mobiltelefonen (även om den är bara är kvar i fickan) för då skiftar hjärnan fokus. Tips! Hjärnan behöver upp till 15 minuter för att sätta sig in i en uppgift så att vi kan prestera på topp. För att inte hjärnan ska distraheras kan du testa att lämna mobiltelefonen utanför mötesrummet nästa gång för att öka din koncentration och ditt minne.

2. Sömnkvalitet

Problemen med sömnsvårigheter har ökat markant de senaste åren. Det beror delvis på att vi tar med oss mobiltelefonen in i sovrummet. Hjärnan associerar mobiltelefonen och det blåa ljuset från skärmen med vakenhet, då luras hjärnan att ställa in sig på att vara pigg istället för att förbereda kroppen för nedvarvning och sömn. Mörkret krävs för att frige kroppens hormon melatonin som hjälper kroppen att få en bra sömnrytm. Tips! Testa att lägga mobiltelefonen utanför sovrummet och använd istället en analog eller digital väckarklocka för att få bättre sömnkvalitet.

3. Be om hjälp

I genomsnitt kollar vi på vår mobiltelefon var tionde minut. Det har gjorts ett flertal studier på vårt mobilanvändande och 50% av de som deltar i studierna hoppar av på grund av att abstinensen av att inte vara nära sin mobiltelefon blir för stor. Beroendet beror på att hjärnan utsöndrar små doser av signalsubstansen dopamin. Det belönar hjärnan varje gång vi får ett nytt meddelande eller en notis på mobiltelefonen som gör oss beroende. Tips! Sätt gränser för ditt mobilanvändande. Börja t.ex med skärmfri tid när du äter med familjen, vänner eller kollegorna för att bli mer närvarande i stunden. 

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Five ways to achieve work-life balance

1. Manage your time

Write down your activities so that it becomes clear to yourself what you need to do during the week. Use a calendar, digital or analog, to schedule activities such as workouts, dinner with friends, your child’s soccer training, etc. This gives you an easier overview and you can prioritize accordingly.

2. Learn to say no

It’s not always easy to say no, whether it’s an extra task or going to dinner with friends. Usually, we don’t say no because we’re afraid of being of trouble. But your boss or friends can’t know how you feel unless you tell them. If you feel that you cannot deliver at work or can go to dinner with friends, tell them how you feel and say no!

3. Ask for help

If you feel that you are drowning in tasks, it’s time to pull the handbrake. Explain the situation to your boss and remember that it’s worse not to ask for help and fail than to ask for help and succeed. The same goes for private matters if you can’t pick up your kids from school because of meetings, ask a friend or family member for help. They will probably be happy to support you in whatever it is.

4. Unplug

By unplugging your phone and mail, your brain can relax when you’re not working. Turn off sounds and notifications on the phone when you get home from work and put it away so you don’t check it every five minutes. Then you will be able to be more present when you are with the family, whether you are watching a movie or having dinner together.

5. Make time for yourself

If you don’t take care of your mental and physical well-being, you will perform worse at work. Schedule time for yourself so that the body can recover and recharge the batteries. You don’t have to pick one over the other, it’s possible to do both in a healthy way. Want more tips on how to achieve work-life balance? Or, do you have something else you would like to get help with, we are here for you!

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We give you the five best tricks on how to get from chill mode to work mode

 

1. Start soft

If you have the opportunity to impact your work schedule – do it. By coming back to work on a Wednesday or Thursday you give yourself a soft start. Then you only work a few days before it’s time for a weekend. Jumping in a few hours a week before coming back is also a tip. Then you can prepare a little and maybe take out that time in compensation hours later.

2. Get back to the normal rhythm

During the holidays we don’t keep our routines as tight. The bright nights and vacation time means that we like to stay up a little longer and enjoy a sleep-in. However, it takes time for the brain to adjust back to normal hours, which is why it can be good to think about whether you’ve changed your daily rhythm a lot. A trick is to not stay up until two o’clock at night the days before you start work and suddenly have to get up at six o’clock.

3. Plan and prioritize

Take the first day to write a priority list of what is most important to do when you return to work. If you find that the first week becomes too overwhelming with a massive workload, it may be more efficient to take a break in the middle of the day to reload than to push yourself too hard.

4. Extend the holiday feeling

Be kind to yourself during the first week of work. Make sure you leave the job at a reasonable time in the afternoon so you can enjoy your time outside of work as well. Go and swim or do some other holiday activities, so the time at the office doesn’t feel as distressed. Continue to have dinner or breakfast on the balcony. Then you extend the holiday feeling and relieve some of the demands and pressure.

5. Have something to look forward to

You may be able to put in a few days of vacation for a while a couple of weeks after you started working again. Otherwise, you can schedule small things like a shorter trip or similar. Having something to look forward to motivates you. Want more tips on how to best get out of vacation mode and into work mode? If you have something else you would like to get help with, we are here for you!

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Five ways to get a stress free holiday

 

1. Plan ahead for the holiday

A lot to do, unclear directives and limited time. Getting stressed when the holiday is just around the corner is very common. Therefore, list what you need to accomplish before the holiday to get a clear picture of your workload. Divide the tasks into ”Must Do” and ”Should Do” tasks. Prioritize and plan for how you can finish these on time and delegate the rest to a colleague.    

2. Plan for the return

Write a to-do list of what you need to do when you return from the holiday. Then you don’t have to spend time thinking about work when you’re on holiday. Don’t book meetings immediately after the holiday is over so that you’ll have time to go through the mail inbox the first few days when you’re back to get up to speed.    

3. Relax by unplugging

By unplugging from the phone and mail, your brain can relax during the holiday and get some time to recharge the batteries. If you can be completely off during the holiday, add an Out of Office voicemail and email that you’re on vacation and when you’re back. If you’ve to be available during the vacation, be sure to schedule for when you’ll check the mail or answer by phone to create continuity and so that you can unwind.       

4. Reduce the pressure

When you’ve got a hectic work schedule, an upcoming holiday can be the only thing you look forward to for months and you do everything to make the holiday perfect. Try to let go of the expectations and demands of the perfect holiday or that the weather must be top notch. Instead, focus on things that make you happy and energized, whether it is just lying in the hammock or going swimming with the family. This is what makes you more productive when you are back at work.  

5. Create variation

  A holiday full of activities is just as right as a holiday in the hammock. It all depends on how your job and life look in general. If you’re very active at work, it may be good to relax during your vacation. If you’re passive at work, such as sitting a lot, it can be nice to get some movement. Do what you think is fun. The most important thing is that you feel good and recover from your holiday. If you would like to get help from a therapist to maximize recovery during your holiday we are here for you. Team BlueCall wish you a wonderful holiday with a lot of rest and recovery!

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Three ways on how to make stress your friend

1. See the stress as helpful

Stress is a completely normal biological response to a potentially dangerous situation or increased need for performance. The heart racing and contracted blood vessels is an indicator that your body is preparing for a challenge – a tool to succeed! Once you see the stress a benefit instead of a threat, it doesn’t become as stressful. You can then learn to recognize and more easily manage the stress so that the short-term stress gives you increased energy to productivity and performance.

2. Focus on what you can control

One of the most positive things you can do when faced with worry or anxiety is to remember what you can affect and what you can’t. Far too many people spend time feeling bad about things they simply can’t change. Write two lists of what stresses you, one for what you can control and one for what you can’t. Ignore the second list and choose a concrete action to handle the first one. This will begin to solve the stress and give you the power to move you toward your goal.

3. Create a network of support

Knowing that you have somebody to turn to can help a lot when you feel anxious, worried or stressed. Being surrounded by people who care about you increases the chance of dealing with the specific situation and overcome the anxiety and worry. Social relationships play an important role in our health and well-being, which is why it’s a good idea to nurture your relationships. Why not invite a friend to a coffee or talk to someone who can help you map the stress, provide tools and create a long-lasting plan.

Continue with:

  • Think of stress as a helpful reaction rather than a cause for panic
  • Focus on the task, rather than the emotion
  • Build relationships so that you have people to turn to in times of stress

Stop with:

  • Assume your stress is going to last forever
  • Worry about things that are out of your control
  • Spend time with people who are negative

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Sleep Expert Shares the best Tips To Get a Better Sleep

1. Routines are key

The key to a good night’s sleep are routines. Therefore, try to go to bed at the same time every night to prepare your brain and body for sleep.

2. Keep your bedroom dark

The darkness is required to release the body’s hormone melatonin which helps the body get a good sleep rhythm. Refrain from screens of mobile and TV before going to sleep, reading a book instead, taking a hot shower or a slow walk.

3. Keep your bedroom cool

Your body temperature needs to drop 1 degree to be able to sleep, which is why it is always easier to fall asleep in a room that is too cool than too hot.

4. Don’t lie in bed awake

This is a common mistake many people make. When you lie in bed awake for too long, your brain learns the association that being in bed is about being awake. You need to break that association by doing something completely different and then returning to bed.

5. Skip coffee

Many of us are used to drink coffee after lunch or at the Swedish fika but that habit is perhaps something you want to change now. Research shows that if you take a cup of coffee after lunch, one-quarter of the caffeine remains in your body even after 12 hours. Sleep well with BlueCall!

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How to make the relationship last

1. You criticize each other

When a situation occurs where you’re disappointed, it’s always better to complain than criticize each other. Complaining is more about the situation and criticism is an attack on your partner’s character. Complaint: “I was scared when you were running late and didn’t call me. I thought we had agreed that we would do that for each other.” Criticism: “You never think about how your behavior is affecting other people. You’re just selfish. You never think of me!” What can you do instead? Dr. Gottman advises couples to stick to a very simple formula: When X (event that happened), I felt X (actual feeling word) and I need X (response). So, for example, “When you were running late and didn’t call me, I felt scared, and I need to know where you are to feel safe.”

2. You express contempt

According to Gottman, contempt is the clearest indicator that your relationship is going down the drain. Contempt: ”It’s so typical of you, never suggesting any fun stuff to do, you have no imagination.” What can you do instead? Try to identify your needs and reformulate them to your wishes. For example, say: “I would love to do more fun things together,  like when you took me to that restaurant, can’t we do that again soon?”

3. You get defensive towards each other

In a discussion or conflict, you immediately get defensive and/or pledge your partner. Defense: ”You’re not any better yourself!” What can you do instead? Try listening to what your partner actually says. If you don’t understand, ask open questions so you show that you are curious and want to know. It also applies to your relationships with friends and colleagues.

4. You do the stonewalling

In the middle of an ongoing discussion or conflict, you suddenly turn off and avoid the topic of conversation. Stonewalling: You choose to ”hum” but have already ”zoomed out” or suddenly say ”end of discussion” and leave the room. What can you do instead? Take a break! According to Gottman, a break of at least 20 minutes is necessary to make the discussion constructive. When you’re both calm, try again. Good luck with your relationships! Would you like to know more about the study by Gottman, click here

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Mental PT – För ökad framgång när människan och affären är i synk

Hur jobbar ni på FCG med att främja era medarbetares fyskiska & psykiska hälsa idag?

Varje dag på många sätt och vis. Medarbetarna ansvarar för sin egen vardag och karriär, och vårt jobb är att skapa förutsättningar för att de ska må bra och känna en balans mellan privat och arbetsliv. Ett område vi fokuserar på är att sätta och tydliggöra förväntningar från oss som arbetsgivare. Om dessa inte är uttalade och medarbetaren sätter egna förväntningar kan det resultera i en för hög förväntansbild på sig själv som blir orimlig eller svår att leva upp till, vilket i sin tur leder till stress och känslor av inte räcka till. För oss på FCG är det viktigt att det finns tid för återhämtning. Vi har bl.a. infört den sk ”4:1-principen”, som även är inskrivet i våra kundavtal ”…för expectation management är A & O i alla relationer”. Principen går, i grova drag, ut på max 4 dagar hos kund och minst 1 dag hemma hos FCG. Att hänga med kollegor, få tid till reflektion och dela info och erfarenheter är oerhört viktigt för vår kultur och för att känna sig som en i FCG-laget.

Varför tycker ni att det är viktigt att förebygga psykisk ohälsa på arbetsplatsen?

Psykisk ohälsa är ett stort samhällsproblem, och vi ser det som vårt ansvar att hjälpa våra medarbetare att må bra. Vi alla slits åt olika håll i en modern värld, där vår hjärna egentligen är kvar på stenåldern. En människa är så mycket mer än bara en arbetskraft, man är även kompis, mamma, pappa, syster etc. Om vi ger medarbetarna verktyg och upplyser dem om varför man tex blir stressad kan de bli bättre på hemmaplan och man trivs dessutom bättre på jobbet. Trivsel är nummer 1 för oss, det ger en win-win till både oss som arbetsgivare och till medarbetaren.

Varför skulle ni rekommendera BlueCall?

Vi ser BlueCall som en mental PT, där även de som inte väljer att prata med sin chef eller sina vänner kan få ventilera. Det är verkligen något magiskt med att sätta ord på det man känner, när man säger saker högt till någon annan inser man ofta att det inte var så farligt trots allt. Vi rekommenderar alla som vill ta ett helhetsgrepp kring sitt mentala välmående att använda sig av BlueCall. Vi ser det också som positivt att erbjuda ett förebyggande komplement till vård, och få bort hela sjukdomsstämpeln kring att prata om hur man mår och det som händer i livet. För oss på HR har det varit supersmidigt att implementera BlueCall i organisationen, och i stort sett ingen admin har krävts från oss.

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