Tag: stress

11 February 2025
employee mental health • mental health • mental health at work • resilience • sleep • stress • stress audit • stress management • stress reduction •

Coping With Stress: a bite-sized four-part course for employees

Stress in the workplace is on the rise, with increasing numbers of workers reporting that they’re struggling to handle the stress and pressure of the workplace. This rise in workplace stress can be fuelled by increasing job demands, reduced staffing, long hours, and pressure to be always available, in addition to societal uncertainty and rising mental health issues that can reduce our resilience to stress.

If left unchecked, stress levels that exceed our capacity to cope can impact mental and physical health, increase the risk of burnout, and fuel a drop off in engagement and productivity.

Our new Coping With Stress course is a series of 4 x 30 minute bite-sized sessions – provide your employees with key evidence-based tips and techniques for coping better with stress and increasing their resilience and robustness, improving effectiveness and productivity and reducing illness and sick leave.

The sessions are delivered by our team of fully qualified and experienced workplace mental health professionals (registered by the BACP and with a minimum of 10 years post-qualification experience in workplace counselling) These shorter 30 minute sessions offer an accessible way of empowering staff to manage their own stress levels and develop the skills needed to build sustainable resilience.

Session 1: How to assess your current stress and resilience levels

We all have a certain capability to absorb the stresses of life, but problems arise when the demands and stressors placed upon us exceed our resources for coping.  In this session participants are helped to understand where their pressures arise in their personal and professional lives, what coping strategies are in place and how we might begin to build greater resilience.

The session looks at:

  • The Resilience Jar – Understanding our stress levels
  • What is our stress signature?
  • Coping strategies and their efficacy

Session 2: Coping with Stress – Mindset

How we think our way through stressful situations and experiences often inadvertently sustains and exacerbates the experience of stress.  How we feel about stressful situations is the trigger point of the stress response. Simple but effective changes in mindset can help us make better decisions in the face of stress, cultivating greater equilibrium:

The session looks at:

  • Recognising when our thoughts are the trigger for our stress
  • Gaining perspective
  • Developing the skill of being present in the moment

Session 3: Coping with Stress – Actions

There are a variety of behavioural changes that we can weave into our life than can help us manage and reduce stress, and dramatically improve our resilience.  Exploring the role of physical activity, knowing when and how to take breaks and having the confidence to talk about your stresses and mental health are all covered in this session.

The session looks at:

  • Exercise and stress reduction
  • The importance of breaks
  • Setting and communicating boundaries
  • Connection with others

Session 4: Improving Sleep for Greater Resilience

Stress can impact our sleep, and sleep deprivation increases our susceptibility to stress! This session focuses on practical psychology-based techniques which are proven to improve sleep and maintain good sleep over the long term. We use principles from the model of Cognitive Behavioural Therapy for Insomnia (CBT-i).

The session looks at:

  • The psychological connection between bed and sleep
  • How to create automatic behaviours that facilitate good sleep
  • The circadian rhythm and consistent wake up time

The Coping With Stress course offers employees a practical, evidence-based approach to managing stress and enhancing resilience. Through four accessible 30-minute sessions, participants will gain essential skills to not only cope with workplace stress but also foster long-term mental wellbeing. By providing tools to assess stress, shift mindsets, introduce positive actions, and improve sleep, this course empowers employees to take control of their health and productivity. If you’re interested in supporting your team in building a healthier, more resilient work environment, please get in touch for further details by completing the form below:

4 February 2025
anxiety • doomscrolling • employee counselling • employee mental health • employee wellbeing • mental health • news • stress • uncertainty • workplace counselling •

Employee Counselling for Uncertain Times

In the past few months, a theme that has emerged in employee counselling as a major driver of stress and burnout amongst employees is that of “uncertainty”.  This feelings of not quite knowing what is going to happen and the sense of trouble on the horizon are great drivers of human unease.  The brain evolved to crave certainty and when uncertainty arises, it can lead to greater levels of stress, anxiety, depression and a spiral of negative thoughts and emotions.

It is not without reason that scrolling through the news and social media has been dubbed “doomscrolling”.  All around us and at our fingertips is news of threat, where daily updates about global insecurity, political instability, war, financial crises and escalating environmental damage are just part of fabric of daily life.

Our team of workplace counsellors have noted a rise in concern about this widespread uncertainty amongst employees at all levels of organisations, affecting not only the mental health of the employees, but also their ability to focus and meet their professional responsibilities. We cannot change the external uncertainties, but our highly skilled and experienced employee counsellors can help your employees find coping strategies to manage the perception of threat and stress levels, helping employees be happier, resilient and more productive.

The employee counsellors at Wellbeing Partners are all BACP certified and, crucially, have extensive experience in helping people manage uncertainties, both professional and personal, meaning these problems get the timely support required to help people overcome them.

Employee Counselling is not a luxury, but an intelligent, supportive and economical response to mental health issues caused by the pressures of an uncertain world. It offers both short and long-term gains for individuals and organisations.  You may find it useful to introduce regular employee counselling sessions for employees, each led by a multi-qualified specialist.  Alternatively urgent employee mental health sessions can be booked on a case-by-case basis, providing a cost-effective, high-quality alternative to the more familiar EAP approach.

For more information on our employee counsellign and how we can support your employees at times of uncertainty, please complete the form below.

18 September 2023
male mental health • mental health • movember • stress •

Movember and Male Mental Health: Now is the time to act.

Movember is the annual reminder that men’s health – or more accurately, discussion around how men manage their health – is something that still needs prompting, especially with regards to mental health. 

As we navigate an era of uncertainty, a phrase that has perhaps defines our current pressures is “the cost-of-living-crisis”.  This inescapable phrase and its day-to-day reality are having a very real impact on mental health, and there is an urgent need to discuss the decisions that men are making in the face of these economic pressures.

While the cost-of-living crisis affects us all, for many men there is an added layer around perceived gender roles that is feeding heightened levels of stress, anxiety and depression. The traditional male breadwinner image, although less often spoken about explicitly, is still a potent force that shapes behaviours.  For many men, accomplishment as an individual is often tied to monetary success and providing for others[i]. The cost-of-living crisis and wider economic downturn has reduced job and financial security, in turn undermining individual sense of worth and detrimentally impacted male mental health. 

Men in general are less likely than women to ask for help with their mental health[ii] and this pattern is repeated in the face of financial stress and the anxieties they provoke[iii], with many men choosing instead to “tough-out” the financial challenges they are face.  This is dangerous tactic as male mental health stats attest:

  • 40% of men have never spoken to someone about their mental health[iv]
  • 1 in 8 men suffer from depression or anxiety at any given time[v]
  • ¾ of suicides in the UK are male[vi]

Compounding this are the coping strategies that can define male response to mental health issues.  Men make up only 36% of those who seek professional support, choosing instead to manage alone.  This is problematic and can lead to destructive habits such as alcohol and drug abuse, both of which are much higher in men than women[vii].

In addition, hybrid working has led to reduced levels of professional interaction.  People who experience heightened levels of isolation and loneliness suffer higher levers of stress, anxiety and depression[viii], and this is just adding to the mental burden that many men are facing, often without the tools to cope.

It is therefore essential that we use this month to change the narrative around male mental health. Organisations have a duty of care for their workforce and the issue of supporting men in the face of mental health issues needs to be central to that.  Movember is the perfect opportunity to highlight these issues and provide options to support male staff, facilitate conversations around mental health and even help manage issues before they become crises.

At Wellbeing Partners, we offer group wellbeing workshops including ‘Men’s Mental Health’, ‘Taming the Tiger: Resilience for Men’, ‘Mindfulness for Men’ and ‘From Anxious to Calm’, as well as one-to-one counselling and wellbeing sessions that can help men talk about and manage their mental health.

[i] https://www.psychologytoday.com

[ii] [iii] https://www.huffingtonpost.co.uk/

[iv] https://www.priorygroup.com/

[v] https://www.counselling-directory.org.uk/

[vi] https://www.ons.gov.uk/

[vii] https://www.menshealthforum.org.uk/

[viii] https://www.cdc.gov/aging/publications/

Getting Started

24 November 2017
resilience • stress •

Reducing Stress and Enhancing Resilience

Stress and anxiety dramatically reduce an individual’s ability to make decisions, to concentrate and be creative. Stress-related mental health problems are on the rise across the UK and indeed across the whole world. Stress also has an impact on our physical wellbeing.

The increasingly blurred boundaries between our work and our private lives, exacerbated by technology, has resulted in an ‘always on’ culture that is having a major impact our personal levels of stress and anxiety.

Here’s some top tips for reducing stress and being more resilient to stress, taken from our most popular workshop for employees, “Reducing Stress and Enhancing Resilience”:

 

Regular Mindfulness

Mindfulness is one of the best tools we have for reducing stress and anxiety. It helps us to process our thoughts and emotions, switches down the stress response system and gives us a chance to be calm. Regular mindfulness meditation increases the ability to plan, to make decisions, to be creative, to concentrate and also enhances the memory. Crucially, it also helps to moderate stressful emotions such as fear, anger, sadness, shame, embarrassment, frustration, irritation, guilt etc.

The Mindfulness UK app is a great companion for learning and practicing mindfulness.

The Introduction to Mindfulness workshop is an experiential session that shows employees how to use mindfulness to improve mental wellbeing. We also offer comprehensive mindfulness courses and mindfulness drop-in sessions in your workplace.

 

Take Regular Breaks

Taking breaks throughout the working day is vital for reducing stress. Take a few minutes every couple of hours to stretch out tension your shoulders, arms, chest and legs, and take a few deep breaths.

Take at least 30 minutes outside the office between the hours of 11am and 2pm and get some daylight. Daylight helps to boost serotonin levels – vital for wellbeing and resilience. Leave your phone behind if you can and make this middle of the day break a calm one. Take some time in a park or natural space to watch the world go by, or go for a lunchtime walk, listening to the “Mindful Walking” recording on the Mindfulness UK app.

Take regular breaks from other people, especially if you’re an introvert! Introverts get energy from being alone and are more resilient to stress if they get daily alone-time. Extraverts get energy from being around others, but also benefit from alone time. If you’re an extravert, try to get a couple of hours of alone-time every weekend, but make sure you socialise on a regular basis. Extraverts can feel low if they have too much alone time.

 

Digital Detox

Take regular breaks away from technology – phones, tablets, laptops, computers, televisions and any other digital screens #digitaldetox

An hour before bedtime, switch off all devices and have some low-light calm time. Once a week, try to leave all your devices at home and go out without them for a few hours. Regular screen-free time can calm the mind and enhance our resilience to stress.

 

Regular Exercise

Physical exercise is great for reducing stress and enhancing resilience to stress. Exercise sets off a whole set of neurotransmitters in the brain which make us feel well and positive. Ideal forms of exercise are brisk walking for 45 minutes, jogging or running for 25-30 minutes, swimming for 20-30 minutes, or cycling for 30-45 minutes. Do these exercises a few times per week. Muscle toning and anaerobic exercise can stimulate feelings of wellbeing and reward. Try a strength building or a series of sprinting runs once a week.  Yoga and stretching exercises are great for reducing anxiety – try a yoga class once or twice a week if you’re anxious.

Book a Yoga, Pilates or Physical Fitness class in your workplace

 

Emotional Support

Recognising our emotions, particularly stress-related emotions, is an important step in the process of reducing stress and anxiety. It’s also important to talk about how we feel on a regular basis. Everyone needs a support network (including men!) to acknowledge and express how we’re feeling. If you have unresolved trauma or stressful experiences in your past, particularly from childhood or adolescence, some sessions with a psychotherapist can help to process the past and move on.

Let us know if you’d like to book some confidential one to one Wellness Sessions in your workplace, with our counselling psychotherapists.

 

Sleep

Sleep deprivation is a fast-growing problem across the west. Sleep deprivation elevates stress levels by up to 45%. Adults aged 18 to 65 years require 8 hours sleep every 24 hours. If you need to be up at 7am, you should be in bed ready to go to sleep at 11pm. If you need to be up by 6am, you should be in bed ready to go to sleep by 10pm.  If you have trouble getting to sleep or sleeping through the night, try the “Preparing For Sleep” meditation on the Mindfulness UK app. It will help you to get to sleep and sleep well through the night.

Our Sleep Clinic workshops teach employees a whole range of tips and techniques to effectively improve the depth and duration of their sleep.

 

Nutrition and Healthy Eating

Stress can quickly deplete the body of viamins, minerals and other nutrients in the body, so it’s very important to include really well balanced and nutritious food in your daily routine. Optimal levels of vitamins and minerals and healthy fats are vital for getting and staying mentally and physically healthy.

Eat lots of green leafy vegetables in particular, and a colourful variety of fruits (5 portions of veg and 2 portions of fruit per day is idea). Oily fish such as salmon, mackerel, sardines and fresh tuna (not tinned tuna) are great sources of vitamins, minerals and healthy fats. Other healthy fats include extra virgin olive oil, eggs, coconut oil, avocados, nuts and seeds. If you eat bread, pasta, rice, oats and other grains, make sure they are whole grains rather than white or processed grains.

If you have sleep problems or suffer from migraines, think about using a very high quality Magnesium supplement and take it an hour before bed if you have sleep problems.

Low levels of Vitamin D3 (which we get from the sunshine) can contribute to mental health and physical health problems. Vitamin D3 supplements are very useful, especially for cold winter months. Check the Vitamin D Council website for details about how much you should take.

Zinc, Iron and balanced B vitamins are also essential for mental and physical wellbeing. Think about taking a really good quality multivitamin every morning.

Probiotics – the health of the bacteria in your gut has a big impact on mood, mental wellbeing and physical wellbeing. Antibiotics, alcohol, caffeine, aspirin, ibuprofen and other substances can deplete the healthy bacteria in the gut. Replenish your gut with beneficial bacteria by regularly consuming fermented foods such as kimchee, kombucha, kefir, sauerkraut, tempeh, unpasteurised goat’s or sheep’s milk yoghurt, or try a daily probiotic with 30 billion bacteria which you can buy from the refrigerated section of a good quality health food store.

Book one of our Nutrition workshops, with our fully qualified nutritional therapists

 

Have Fun and Be Creative

Fun and creativity are important to our mental wellbeing. Try to do something creative at least once a week – drawing, painting, writing, making, playing an instrument, dancing, singing, cooking a special meal or something else creative that you like to do. Achieving small, achievable goals is a great way to fire off the neurotransmitters that make us feel good when we achieve something. Try to achieve a small creative goal once a week.  Having fun is also important – playing or watching sport, going to a concert, gig, show, ceremony, party or other event or fun situation that you enjoy, at least once per week.

 

Please get in touch with [email protected] to discuss our services for improving wellbeing in your workplace.

www.mindfulnessintheworkplace.org

 

5 April 2016
absenteeism • anxiety • mental health • mental health at work • mindfulness • presenteeism • stress • stress audit • workplace • workshops •

Mental Health in the Workplace

February 2016 – According to a new report on mental health of employees from Business in the Community, only a third of employees would admit to stress, anxiety or depression as the genuine reason for taking time off work, despite mental health issues being the leading cause of absenteeism and presenteeism in the workplace.

70 million days of work are lost each year across the UK due to workers suffering from stress, depression and other mental health issues. Silence on the issue from employees is both crippling for the individuals and increasingly costly for employers. The Centre for Mental Health calculates that absenteeism alone costs the UK economy £8.4 billion per annum.

Is it time for your company to consider a stress & anxiety management programme to reduce the burden of work-related stress issues in your workplace?

Even in companies where there is no clear indication of workplace stress or anxiety issues, we often come across employees who are suffering in silence from stress-related illness, using unhealthy coping strategies such as alcohol abuse, substance abuse, self harm and eating disorders. These lead to absenteeism and the resulting loss of productivity. With presenteeism also on the rise, employees are coming to work disengaged, tired, unmotivated and too stressed to work.

Wellbeing Partners Ltd provides an affordable range of stress and anxiety management services which offer both preventative and remedial care for your employees. From our very popular 45 minute workshops – Reducing Your Stress & Anxiety Workshop, the Introduction to Mindfulness Workshop – plus weekly 20-minute Mindfulness Sessions in your office, on-site Counselling & Psychotherapy for Individuals, Stress & Anxiety Management Sessions for Individuals, and Individual Mindfulness Tuition for Individuals. We also provide a full programme of Healthy Eating Workshops, Reducing Sugar From Your Diet Workshops, Fitness Instructors, Pilates, Yoga & Massage Services – all in your workplace.

A Confidential Company Stress Audit by an independent and highly qualified provider such as Wellbeing Partners can help you to understand the hidden emotional burden of stress, anxiety and mental health issues on your employees and the commensurate financial and productivity burden on your organisation.

Please email [email protected] or call Nick Winfield on 07773 767248 for more information and prices on our preventative and remedial stress & anxiety management services, mindfulness services, nutrition services and physical wellbeing services.

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community • connection • connection and belonging • employee counselling • Employee engagement • employee mental health • mental health • mental health awareness week •

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