1. Plan ahead for the holidayA 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 returnWrite 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 unpluggingBy 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 pressureWhen 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 variationA 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!
1. See the stress as helpfulStress 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 controlOne 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 supportKnowing 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.
- 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
- Assume your stress is going to last forever
- Worry about things that are out of your control
- Spend time with people who are negative
1. Routines are keyThe 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 darkThe 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 coolYour 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 awakeThis 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 coffeeMany 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!
1. You criticize each otherWhen 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 contemptAccording 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 otherIn 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 stonewallingIn 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
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.
1.AttitudeJust like many other things in life, the key is often your attitude. Our actions are steered by our thoughts and feelings, why it can be a good idea to actively try to think positively about your tasks for the day. It could be a workshop, lunch with your colleague or an exciting meeting. When you’re looking forward to things, you will get a positive feeling about that activity, which will lead to you feeling more happy.
2. ColleaguesStudies show that employees who have good relationships with their colleagues are more likely to be happy at work than those who don’t get along well with their teammates. Paus what you’re doing once in a while and ask your colleagues about their pets, their children, their hobbies or a Netflix TV show that you would like to recommend. When expressing a genuine interest in others, you may also notice a bond begin to form.
3. VarietyMost of us feel that it can be a bit tedious to sit at the desk for 8 hours a day. One way to create a little variety in everyday life is to move around in the office, for example, grab your computer and move to another desk, a café or another room. You can also take a quick break by going out for a walk, get some fresh air and catch some daylight. Tip! Ask a colleague next to you to join. By following these simple tips, you’ll feel that your energy level and job satisfaction are increasing. The positive thing about being more positive is that it gets affected by your colleagues, which means that you will have more fun together.However, sometimes it can be difficult to get started with new ways of thinking and behaving. Together with a therapist at BlueCall, you get help to map out your specific situation and set up routines to increase happiness in your everyday life.
1. Your temperIrritated often? It may be your partner, colleague, friends or even your dog who gets to taste your mood swings and your lack of patience. When stress takes over, small things often blow up to massive problems even though it is only small trivialities.
2. Your sleepTroubles of sleeping? Having trouble falling asleep, often waking up in the middle of the night or having trouble going back to sleep is common when you go through an extra stressful period. Sleep issues are a sign that your body doesn’t get enough recovery during the day to be able to relax in order to sleep well.
3. Your energy levelAlways tired? To wake up tired even though you slept 8 hours, or lacking the energy to spend time with friends after work, going to the gym or reading fairy tales for your children is a sign that your energy level is running out.
4. Your enthusiasmYour glow is fading? When nothing feels fun anymore or when you have lost the ability to look forward to things that you usually look forward to, it is time to pull the brake.
5. Ditt immunförsvarOften sick? Living on adrenaline works for a while, but when the energy reserves go dry, your immune system is greatly affected and you become ill more often. Colds that never go away or are often coming back, dizziness and headaches are the body’s way of telling you that you’re pushing too hard. Can you relate? Don’t worry! There are ways to make a positive change in your situation. Your most important task in this situation is to quickly pull the hand brake and to get an overview of your situation to find a sustainable and healthy way forward. To schedule time for recovery, physical exercise, and routines for sleep are three keys to a lower stress levels. For most people, however, it’s difficult to know where to start. Together with a therapist at BlueCall, you get help to map out your specific situation and set up routines to regain balance in your everyday life.
1. Be kind to yourselfYou don’t have to attend every social event if it becomes too overwhelming for you. Find a balance by going there for a short while to say hi. Or just say no! Focus on doing things that you like and makes you feel good, and if possible, add rest to your schedule.
2. Don’t overdo Christmas gifts
It can be stressful and expensive to find the right gift for everyone. Avoid buying gifts at the last minute. Instead, talk to your loved ones about how you can give presents to each other in a different and playful way. Have you tried to play the game Secret Santa, or maybe you skip gifts this year?
3. Hang out with people you likeSpending too much time on your own can make you feel anxious, lonely and depressed. Try to reach out to a friend for a coffee or have a walk. Hang out with people who give you positive energy and do things that make you feel good.
4. Limit social media usageHave you ever scrolled through your feed and felt like everyone else’s life is much more interesting than yours? There’s a lot more to life than what fits into a filtered social media profile. If social media makes you feel anxious or not enough, try to take a break from the phone and focus on the people close to you.
5. Stick to your routinesThe holiday season is an exciting time of the year for everyone. As a result, the time away from regular schedules affect routines. and things that make us feel good. Try to eat and drink moderately, plan for a good night’s sleep and maintain your physical activity, whether it be in the gym or a cozy winter walk.
1. Catch the daylightDuring fall it’s extra important to get as much sunlight as possible. Sunlight is the most effective medicine for maintaining energy level, but also on a cloudy day some time outside gives a good kick. If it’s a beautiful autumn day but you’re busy with work, squeez in a walk after lunch and bring a colleague. Or maybe have one of your meetings outside?
2. Have a good night’s sleep
Getting up and going to bed at the same time is the key to good sleep. When it’s getting dark already at 15 pm, the brain has a bit of difficulty to know what time it is. The goal is to get a pre-sleep routine to relax your body and prepare it for sleep. Read a book, listen to a podcast or have a hot bath or shower – and no phone or emails before bed!
3. Keep up the fitness motivationDuring summer people are exercising more, going for long bike rides, playing sports and just generally getting out of the house and being more active. When fall hits, many of us head to the gym or bring our workouts indoors, which can quickly lead to boredom and burnout. We know it’s hard, but try to stick to your workout routines, even if it’s in your living room.
4. Focus on friends and familyWhen motivation and energy levels are low, we tend to isolate ourselves from the outside world. However, the best solution to get back on track is to hang out with someone you like. Even if you prefer to binge-watch a TV show, it’s important to prioritize social contexts as well. Start by reaching out to the one you like most.
5. Release love hormonesHugs, kisses, and cuddling increase oxytocin levels quickly. Oxytocin is called the love hormone for a reason. It increases the well-being and reducing anxiety and worry and makes you feel calmer and in control of life. You can also listen to music, meditate or do something nice for someone else to release the love hormone.
Would you like to find a way that works for you?
BlueCall’s therapists are there for you to help you map out your specific situation and set up your routines to stay motivated until Christmas holidays.