Strategies for strengthening your wellbeing

Use these strategies to manage your own wellbeing and support the wellbeing of your teammates. Wellbeing is a holistic concept that takes your physical, mental, emotional, and social health into account. 

Physical

Your physical wellbeing is typically affected by factors like movement, diet, and the environment. Here are a few ways to look after your physical health: 

• Schedule time for movement. Sitting for extended periods can lead to negative health effects. Schedule breaks throughout the day to move your body in whatever ways are available to you.
• Eat lunch away from the screen. Allow yourself a break from your desk and computer. This will help your digestion and give you the opportunity to create some time for movement or connection.
• Rest when you’re sick. Sickness is your body’s way of signaling that you need rest. Ignoring these signals can lead to more serious or prolonged illness. So take the time you need to rest and recover.

Mental

Mental wellbeing is about being mindful of where and how you spend your energy. You can use these strategies to help maintain your mental wellbeing.

• Track your energy input and output. Strike a balance between things that drain your energy and things that give you energy. For example, if you come out of an exhausting, hour-long brainstorm, take the next hour to engage in an activity to help you recover. 
• Plan vacations. Plan time off in advance. This gives you something to look forward to and allows you to prepare for your vacation accordingly. Make sure to fully unplug when you’re away from the office!
• Set boundaries. Boundaries are essential to protect your mental health. Whether it be creating blocks in your calendar, setting your work hours in your calendar, or turning on a Do Not Disturb status, it's best to clearly communicate your boundaries to others.

Emotional

Emotional and mental wellbeing have many overlapping areas. But emotional wellbeing is generally more about how you respond to change and challenges. Here are a few ways to tend to your emotional wellbeing:  

• Be mindful. Get in tune with your reaction to stress. Does your chest tighten? Do your palms sweat? Recognizing your response to stressors can help you better manage your emotions through techniques like meditation or breathwork. 
• Change your narrative. If you find yourself engaging in constant negative self-talk, it’s time to reframe. For instance, rather than viewing a project as stressful, you can view it as an opportunity to demonstrate your skills. This type of exercise shifts your thought patterns and helps you build resilience.
• Practice compassion. Be kind, especially to yourself. As self-compassion expert, Dr. Kristin Neff, says: “When we trust ourselves to be understanding and compassionate when we fail, we won’t cause ourselves unnecessary stress or anxiety. We can relax knowing that we’ll be accepted regardless of how well or how poorly we do.” 

Social

People enjoy a sense of belonging and connection with others. Here’s how you can cultivate a sense of social wellbeing: 

• Lean into your network. When you’re feeling stressed, anxious, or depleted, be vulnerable and lean on the people in your network—whether it’s your friends, family, or colleagues. They want to be there for you. 
• Connect in ways that fill your cup. Not everyone wants to socialize in the same way. Some may find happy hours and team outings fulfilling, while others may find these events draining. Figure out what fills your cup and focus on those social activities.
• Practice gratitude. Actively demonstrating gratitude for the people in our lives can strengthen our relationships. Thank the colleagues who make work enjoyable or tell a friend how much you appreciate them.