Category: Mental

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Mental

Maintaining your mental wellbeing when working from home

Increased flexibility and freedom as well as avoiding that pesky morning commute are just a few of the perks that come with the territory of working from home. But what about the flip side? From missing out on the office banter to work seeping into your personal time, your mental wellbeing can take a real hit. So how can you maintain your mental health when working out of office? Here are our tips:

1. Stay connected

Our digitally-driven world means that you can step in to your office without even stepping out the front door. While these technological advances have allowed us to connect from anywhere in the world, it is also the very thing that has made us feel more disconnected than ever. While working from home gives you more autonomy in your schedule and facilitates some of your deepest work, one of its largest pitfalls is the social isolation that can come from working alone. There’s no water cooler to mill around with your colleagues. It’s just you and your Sodastream. It’s really not the same.

To tackle these feelings of isolation, hop on a FaceTime call with your team or schedule regular Zoom meetings. Yes, you can email back and forth, but seeing your team members’ faces and hearing their voices can help to replicate that true office environment, even if only for an hour or so. Use this time not only to discuss work-related tasks, but to also catch-up and connect. Social interaction is great for your wellbeing. Not only does it have the benefits of lowering stress and boosting your morale, it can also help you to perform your best work. So, make sure to pencil this time in.

2. Get your heart rate up

Exercise can work wonders in improving your mental wellbeing. Not only does it reduce stress and anxiety, but it also gears you to be more productive and efficient. There are only wins here. Take 30 minutes, either during your lunch break or at the start or end of your working day to squeeze a work-out in. If you don’t have enough time for a full cardio sesh, it’s a great idea to take a walk around the block, if only to get some fresh air. Sometimes this is all you need to gear yourself towards your best performance.

3. Take a break

When working from home, you can typically complete deep, undisrupted work. If you’re a WFH master, then you can appreciate the lack of distractions your home office affords. After a while though, you may start to miss the hustle and bustle that comes with the territory of the workplace. You also may not realise, but those distractions can provide you with the opportunity to take micro-breaks. Taking the time to recharge can actually allow you to tackle your most pressing tasks with true laser focus.

A great idea is to treat your day as though you were in the office. Take a lunch break as normal and step away from the keyboard. Get outside and take a walk or head to your local cafe to grab a bite to eat for a change of scenery. Getting out of that physical work environment means you can shift to a more relaxed mindset. No one can work for hours on end without a break. You’re not a robot. Take mini breaks throughout your day to reset. Your mind will thank you.

4. Tackle feelings of guilt

When working from home, you may battle with feelings of guilt for not physically being present in the office. You may overcompensate by making yourself more available than your in-office counterparts, driving you to feel that you should be constantly accessible, sometimes beyond working hours. With the continued advancement of technology, modern workers are always within reach, be it through their phone, email or other online platforms. This makes it an almost impossible task to disconnect. This is why you should…

5. Develop a schedule

As the adage goes, if you fail to plan, you plan to fail. So developing a plan is key. Determine your working hours and stick to them. A great idea is to work the hours you would typically work in the office. A 9-5 work day can help you maintain a sense of normalcy and will allow you to stick to a routine. It also means you won’t be falling in to the trap of ‘just answering a few emails’ at 5pm, which soon rolls in to 6pm and the next thing you know, it’s 8 and you’re still at your desk. Without a physical team around you, it can be easy to lose track of time. You don’t want your work to start bleeding into your personal time, that is why it’s important to…

6. Maintain a separate work and personal space

It’s important not to blur the lines of work and personal life when working from home. Set up a work space and ensure it is a distinct area from the rest of your house. If you lack this division, then it goes from simply leaving a few work papers in the kitchen, to work quickly infiltrating every aspect of your life. You can’t transform your entire living space into your office. You need a place to disconnect and escape. That is why the cardinal rule is to never complete work from your bed. Your personal living areas should stay that way – personal. If you start to blur these lines, then you will never truly be able to disconnect.

While working from home is great due to the flexibility it provides, it is still important to take steps to maintain your mental wellbeing. If you are looking for a tech or digital role with flexible working arrangements, make sure to check out our job search. 

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Mental

How to tackle job hunting anxiety

One person only. Studio shot indoors with neon light. Portrait of beautiful young girl.

Job hunting is stressful, from applying to countless jobs to navigating the interview process and dealing with rejection, it can often cause anxiety to sky-rocket.. But, there are things you can do to nip this anxiety in the bud and minimise your stress. Here are our top tips:

1. Establish goals

It’s a great idea to establish goals for yourself. Set out what you want to achieve, and break these tasks down into bite-sized chunks. For example, your goal for day one may be to refresh your resume and update it with your latest accomplishments, skills and experience. Day two may be dedicated to updating your LinkedIn profile. Day three, you may begin to scan job boards or reach out to a recruiter. Setting up these goals for yourself and ticking them off as you go, will help you to feel a sense of accomplishment and give you the motivation you need to keep persevering.

2. Create a structure

Establish a structure to your job hunting process. You may want to dedicate a certain number of hours each day or week to this. Go in to the process with a plan and stick to it, as it will help you to settle in to a routine. Routines create certainty and you are likely battling with strong feelings of uncertainty at the moment. A structured approach will help you to feel a sense of control, and will give you the strength needed to tackle the job search process head on. Also, the more consistent you are with your job seeking efforts, the larger the pay-off will be. Consistency is key.

3. Stay positive

It can be easy to feel disheartened if you have been rejected. Yes, everyone says to not take it to heart, but that’s much easier said than done. The best thing you can do in the face of rejection is remind yourself that although you didn’t land this one role, there is another company out there looking for your exact skills and experience. There’s also no harm in asking for feedback on your job application. You can receive invaluable advice which will help you immensely going forward, giving you the confidence you need to ace your next application. Stay positive and keep going. You will find that role!

4. Take it easy

Remember to take the job search one day at a time. Don’t dwell on your past rejections. Focus on the present and keep moving forward. Feelings of unworthiness serve no purpose. However, if you are feeling a little overwhelmed by it all, don’t be afraid to take a breather. Maybe give the job searching a rest for a few days, and ease back into it with a clearer head and more positive mindset. And don’t forget to…

5. Be proud of yourself

Think back to all your previous achievements and how far you’ve come. Be proud of the journey you’ve made to get to this point and focus on these positive feelings. Mentally remind yourself of some of your key accomplishments or successful projects you have worked on. You were essential to making those happen, so remind yourself of your worth. You have a lot to be proud of.

6. Brush up on your skills

Confidence is essential during this time. Help yourself feel even more confident in what you bring to the table by brushing up on your skills. There are many online courses you can take which will open the door to even more job opportunities, meaning your chances of scoring are role are even greater.

7. Arm yourself with knowledge

Knowledge is power, so arm yourself with as much knowledge as you can. Whether this means learning what to include on your resume; the best questions to ask your interviewer; or how to make a good first impression with an employer, the more you know and the more prepared you are, the better. You will be able to rest easy knowing that you have done all in your power to put your best foot forward and be the best candidate you can be.

8. Reach out to your network

Don’t be afraid to get in touch with your connections during this time and to ask for help. They can be a great source of support. They can also help you get a foot in the door by providing you with referrals and recommendations, bringing you one step closer to your dream role.

9. Employ the services of a recruiter

A recruiter can take a lot of the stress of job searching off your shoulders. Get in contact with a recruiter specialised in your field, as they can help you land a role must suited to your skills and experience. At Talent, we specialise in digital and tech recruitment. If you are looking for a role in these sectors, check out our Job Search.

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Mental

HOW TO SLEEP BETTER_Testnew

How to sleep better

15 science-backed tips for your best rest

Good sleep is a foundation for good health and a happier frame of mind. Set the stage for a restful night, starting in the morning and continuing into the early evening.

How nice if we could all be “morning people,” and wake up every day feeling refreshed, alert, and hopeful … ready to take on the world … What’s that? Oh, maybe that’s NOT how we feel every day?

And, we’re not alone. According to research, almost a third of us drag ourselves out of bed in the morning because we haven’t gotten enough good-quality sleep at night, which means we’re not feeling as great as we could be during the day.

Do you need to get better sleep?

If you’re waking up tired and fuzzy-headed, it can be harder to remember things, like where you left the keys when you’re rushing to get out the door, or maybe at work, you don’t feel as focused or productive as you could be.

Being tired throws your hunger hormones out of whack, and a sleepy brain loses executive function, so it’s harder to make healthy choices. What that means: when you hit a wall late in the afternoon you’re more apt to grab a candy bar, a bag of chips, or other sugary or salty snacks that would not get a nutritionist’s stamp of approval.

Not surprisingly, by the time you get home you may be feeling irritable or cranky, and a little wound up. Not the best state of mind for peacefully drifting off a few hours later.

To feel your best during the day, you need to sleep well at night. Unfortunately, there’s no magic wand you can wave to make that happen. But there are some simple steps you can take to help you sleep better. Here are some things to consider if you want to get better sleep.

5 tips to create a restful environment for a good night’s sleep

Your bedroom should feel like a sleep oasis — stress and distraction-free. While creating the right environment is, to a certain extent, a matter of personal preference, sleep experts offer these sleep hygiene suggestions that are backed by science.

1. The ideal room for sleep is cool and dark Most experts agree that the sweet spot for temperature is between 60 and 67 degrees Fahrenheit. According to a National Sleep Foundation poll, 73% of Americans say the darker the room the better. 65% of people use shades, curtains, or blinds to block unwanted light.

2. Peace and quiet make for bedroom bliss. 74% percent of Americans think that quiet is crucial for getting good sleep. That said, many people rely on “white noise” or some type of ambient sound to help mask disruptive noises like car horns or highway traffic. You can also use a fan (which will do double duty, keeping your room cool) or try one of the many soothing sleepcasts or some sleep music from the Sleep experience in the Headspace app. Sleepcasts run about 45 minutes and can help create a relaxing, peaceful environment for sleep. Help create an environment that’s conducive for a restful night’s sleep — sign up and start using the Headspace app.

3. Choose the bedding (and sleep position) that’s best for you. A comfortable mattress and pillows are essential for good sleep, but whether they’re soft or firm is up to you. The pillow you choose may depend on your preferred sleep position. If you’re a side sleeper (as most people are), your pillow should comfortably support your head, neck, and ear as well as your shoulder. People who sleep on their backs should consider a thinner pillow to limit stress on the neck.

4. Declutter your bedroom. If your bed feels dreamy but your room is a mess, you could be at a higher risk for sleep problems. A study presented at the June 2015 SLEEP conference in Seattle suggests that those surrounded by clutter were more likely to have a sleep disorder. What your eyes see when you walk into a room can influence whether or not you’ll have an easy time falling asleep. So, as many of our parents used to say, clean up your room!

5. Pick the perfect pillow for you. Pillow fill is important to consider if you suffer from allergies. Fills vary from natural choices like feathers to synthetics like rayon, foam, or latex. Look for pillows that are hypoallergenic to lessen the chance of nighttime congestion and sniffles that can keep you awake.

5 ways to wind down for better sleep at the end of your day

Especially after a busy day, it’s important to allow time in the evening to decompress and unwind before heading to bed. That doesn’t mean turning your home into a silent retreat. Just a few small changes can awaken your senses and calm your busy mind, easing the transition from daytime to night.

1. Music can soothe us. Rather than listening to the news — or the chatter in your head/mind — when you get home, put on your favorite music. While classical music has been shown to lower blood pressure and reduce stress, any music that you enjoy will help you quiet down and lift your mood. If you’re looking for some sounds that are specially designed to soothe, check out Headspace’s sleep music and sleepcasts.

2. Dim the lights when you’re home at night. Instead of switching on a bright overhead light, think about lamps, a dimmer switch, or candles to create a more serene setting. In addition to being more low key, indirect light is less disruptive the body’s natural circadian rhythms.

3. Consider limiting caffeine and alcohol later in the day. Part of the winding down process at night actually begins during the day. It includes exercising early, limiting caffeine — coffee, tea, and soda — after lunch, avoiding foods that might upset your stomach, and perhaps skipping happy hour, since alcohol too late in the day can diminish sleep quality.

4. Expose yourself to natural light (outdoors, if possible!) in the morning or earlier in the day. Getting enough natural light during the day will also keep your body clock on a healthy sleep-wake cycle.

5. Ramp down evening emails. Try not to read (or send) work emails after dinner. According to a 2018 study out of Virginia Tech, the mere expectation of checking work email after hours can cause anxiety and stress. Each new message represents another decision you have to make, keeping your mind active (and taking away from social time, family time or alone time). The study recommends practicing mindfulness to help you unwind and keep you present for social, family or solo activities.

5 suggestions to help you de-stress and sleep better

What keeps you up at night? More often than not, it’s an active mind caught up in worry and anxiety, agitation, or even sadness. Here are a few ways to de-stress so you can drift off to sleep more easily.

1. Try some gentle yoga poses before bedtime. According to a survey by The National Center for Complementary and Integrative Health, more than 85% of those who practiced yoga reported reduced stress and 55% reported better sleep. These 7 restorative yoga poses before bed have been shown to increase relaxation and relieve tension.

2. Start a gratitude list each day. Many studies suggest a connection between gratitude and feelings of wellbeing. Practicing gratitude can have many positive effects on our lives including lowering blood pressure, reducing risks of depression and anxiety, and setting the right conditions for better sleep, according to Robert A. Emmons, professor of psychology at UC Davis and a leading scientific expert on the science of gratitude. Consider keeping a gratitude journal, writing down a few things you’re thankful for a few times per week. There’s no right or wrong way to do this, but here are a few tips to get you started.

3. Bathe before bedtime. Taking a warm bath or shower an hour or two before bed has been shown to relax both the body and mind, in one study lowering both heart rate and blood pressure. Heat relaxes tense, tired muscles, and helps you de-stress.

4. Read yourself a bedtime story (in book form). Reading is a great way to relax. Even just six minutes absorbed in a story can reduce stress by 68%, according to research from the University of Sussex. The cognitive neuropsychologist who conducted the test, Dr. David Lewis, described getting lost in a good book as “the ultimate relaxation … you can escape from the worries and stresses of the everyday world…” Best case scenario, it’s a book — you know, those hardcover or paperback volumes with the pages sewn together — not a Kindle, iPad, or other backlit devices. If you don’t have a book at the moment, try listening to one of the sleepcasts from Headspace. Choose from a series of descriptive narrations, where soothing voices guide you through relaxing, dreamy landscapes — allowing you to unwind and power down gently.

5. Get some Headspace. One of the inspirations behind the launch of Sleep by Headspace was that many Headspace members said they practiced meditation in the evening, including before bed, to help them de-stress and fall asleep. While meditation is not about clearing away or stopping thoughts, it is about learning to be more at ease with your thoughts and more compassionate to yourself and others. In this way, mindful meditation can reduce stress, and help pave the way for good night’s rest.

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