Workplace

Surviving (and Thriving) After a Bad Day in the Office

When you're caught in the whirlwind of a bad workday, it's essential to understand your emotional state. Drawing from years of expertise in corporate wellness, let's dive deeper into effective strategies that can turn your challenging workday around.

July 1, 2023
Nitesh Padghan

We've all experienced those days at work when everything seems to go wrong. The stress starts mounting, your workload appears insurmountable, and even the smallest workplace frictions feel amplified. 

During these challenging times, understanding how to navigate and transform these experiences can have a significant impact on your overall well-being and productivity. 

Drawing from years of expertise in corporate wellness, let's dive deeper into effective strategies that can turn your challenging workday around.

Understanding the Undercurrent

When you're caught in the whirlwind of a bad workday, it's essential to understand your emotional state. Emotional self-awareness—the ability to recognize and understand your own emotions—is a critical aspect of emotional intelligence. It allows you to pinpoint the stress triggers, thereby enabling you to navigate them more effectively.

During such challenging times, find a quiet, private space. Close your eyes and focus on your feelings without attempting to alter or judge them. Identify your emotional state and label it—this could range from feeling overwhelmed, stressed, or frustrated. Acknowledge the events or interactions that have led to these emotions. This process not only allows you to dissociate from immediate emotional distress but also helps in developing a comprehensive coping strategy.

"You may encounter many defeats, but you must not be defeated. In fact, it may be necessary to encounter the defeats, so you can know who you are, what you can rise from, how you can still come out of it." - Maya Angelou

The Power of Mindful Breaks

In the face of mounting stress, one might feel compelled to plow through the work without any breaks. However, this approach often leads to mental fatigue and diminished productivity. Short, regular breaks offer an opportunity for your mind to reset, reduce stress, and enhance mental agility.

Consider adopting the Pomodoro Technique—a time management method that encourages you to work in focused time blocks, typically 25 minutes, followed by a 5-minute break. During these breaks, engage in mindfulness activities such as meditation or deep-breathing exercises. 

Mindfulness helps ground you in the present moment, offering a respite from the anxieties tied to your work. Even simply enjoying a peaceful moment staring out the window or savoring your coffee can provide a calming effect.

Regain Control with the Eisenhower Box

When stress is peaking, it often stems from a feeling of losing control over your tasks. The Eisenhower Box—a productivity tool named after the 34th President of the United States, Dwight D. Eisenhower—can help you regain this control. This method allows you to categorize your tasks into four quadrants: urgent and important, important but not urgent, urgent but not important, and neither urgent nor important.

By visually organizing your tasks, you can identify what needs your immediate attention, what can be scheduled for later, what can be delegated, and what can be eliminated. This approach not only helps in efficient time management but also provides a sense of control and accomplishment as you navigate your way through the workday.

The Power of Communication and Collaboration

In the chaotic throes of a demanding workday, it's crucial not to overlook the value of communication and collaboration. Strong communication fosters a supportive environment that can significantly lighten your emotional load and lead to more effective problem-solving.

Start by openly discussing your current challenges with your colleagues or superiors. Express your thoughts and feelings in a constructive manner, ensuring to focus on the situation, not the individuals involved. For instance, instead of saying "I can't meet this deadline because of all the other work I have," try expressing it as, "I'm concerned about juggling the current project with the upcoming deadline. Do you have any suggestions, or could we possibly redistribute some tasks?"

Remember, your colleagues might be unaware of your workload or the challenges you're facing. By communicating your situation, you not only relieve some of your stress but also open up opportunities for others to provide assistance or offer solutions. It can also stimulate a collective discussion about workload distribution, eventually leading to a more balanced and manageable workflow.

The Role of Self-Care in Workplace Wellness

While professional strategies are critical in managing a tough workday, don't underestimate the importance of personal self-care practices in maintaining overall workplace wellness. Engaging in self-care activities is not indulgent; rather, it's a vital part of preserving your mental and physical health, particularly during challenging times.

Consider the various forms of self-care and how they could be integrated into your routine. This could involve physical activities, such as going for a walk, doing yoga, or hitting the gym. Physical exercise triggers the release of endorphins—often referred to as 'feel-good hormones'—which can help to alleviate stress and improve mood.

Nutrition and Mindfulness

Nutrition also plays an essential role in managing stress. Consuming a balanced diet fuels your body with the necessary nutrients it needs to cope with stress. Therefore, even during a hectic workday, make time to prepare and consume nutritious meals. Hydration is also important, as even mild dehydration can lead to feelings of fatigue and decreased cognitive functioning.

Mindfulness and relaxation activities can also significantly contribute to stress management. This might involve practices such as meditation, deep-breathing exercises, or progressive muscle relaxation. These activities promote a sense of calm, improve focus, and help in detaching from immediate stressors.

Lastly, make sure to prioritize rest and sleep. Lack of sleep can amplify feelings of stress and reduce your ability to cope with challenges. Ensure you're getting sufficient sleep each night to allow your body and mind to recover from the day's stresses.

Closing Thoughts

While bad days at work are inevitable, they don't have to dictate your overall work experience. By harnessing emotional self-awareness, taking mindful breaks, employing effective time management strategies, fostering open communication, and prioritizing self-care, you can transform a bad day into an opportunity for learning and personal growth.

Workplace

Navigating Tough Conversations without Torching Relationships

June 2, 2023
Nitesh Padghan

Understanding how to manage tricky conversations in a professional environment without harming your relationships is key to success. Whether you encounter prejudice in corporate communication, find yourself at odds with your CEO's stance on a matter you hold dear, or witness subtle biases in team meetings, voicing your concerns is vital. However, the skill lies in doing so effectively.

Global survey data of 2,600 Gen Z employees indicates that only 20% would work for a company that doesn't align with their values. It's also noted that at least 70% of Gen Z actively participate in social or political causes. Moreover, evidence suggests those who can relate their social purpose to their jobs are more engaged and satisfied in their roles.

To explore how one can express their views and navigate challenging conversations without damaging professional relationships, we consulted a few of our experts. Here are their insights.

Embrace others as allies, not enemies.

When addressing an issue, like a subtle bias, approach the individual involved as an ally, not an adversary. Social advocacy is most effective when you initiate conversations by "inviting people in" instead of "calling them out" or outright criticism.

"To effectively communicate, we must realize that we are all different in the way we perceive the world and use this understanding as a guide to our communication with others." - Tony Robbins

Aim for a dialogue, striving to comprehend the other party's perspective. Focus on assisting them in understanding their error rather than chastising them for it. Such conversations are not just ideologically sound but also pragmatic and practical. By inviting a person to discuss an issue rather than attempting to win a battle, they're more likely to listen and positively move forward from the conversation.

Understanding intent is vital; listen to their viewpoint.

Once on equal terms, actively listen to and consider the other person's perspective. Research indicates that we tend to overestimate how radical our adversaries' views are.

Clarify intentions by actively listening and displaying curiosity. Ask specific questions to comprehend their viewpoint better. After listening attentively, summarize what you've heard to avoid misunderstandings and confirm the facts. This will help you understand where you differ in your beliefs, their views' origins, and whether they're open to new information or prone to change.

Our ability to hear others increases when we listen and make them feel heard. As a basic human behavior, reciprocity - doing unto others as they do unto me - is a norm we should follow. Recognizing this reciprocity can make conveying your stance easier.

The human element is paramount.

It's crucial to remember you're interacting with a fellow human, a person with feelings, experiences, aspirations, and a shared desire to be understood and respected. Labeling others as narcissists, gaslighters, or toxic can lead to their dehumanization, especially when their views diverge from ours.

By listening to others and understanding their perspective, we respect their capacity for growth and change. Minson underscores that when we acknowledge the potential for change in those we disagree with, our engagement with them becomes more productive. Avoid the binary view of people as either "good" or "bad." Extending grace and empathy can go a long way.

Exclusion, on the other hand, can lead to the entrenchment of extreme views. If an individual feels marginalized, they might seek out like-minded individuals, thereby creating echo-chambers and perpetuating polarization. Treating people as humans, with their unique flaws and fundamental needs, is essential to the changes we hope to achieve.

Humor can be a potent tool.

Contrary to what one might expect, a sense of humor can play a critical role in social advocacy. Kashdan cites Loretta Rose's experience as an example of grace. In 2017, as a professor, she mistakenly used the wrong pronoun for a student. Instead of reacting negatively, the student lightened the situation with humor, saying, "That's all right; I misgender myself sometimes."

Humor allows us to connect on a human level, disarm others, and mitigate embarrassment. It invites dialogue and doesn't presuppose negative intentions. However, this approach depends on the situation and your comfort level with the individuals involved.

Don't hesitate to seek help.

Confronting broad organizational issues or engaging in difficult conversations with senior leadership can seem daunting. However, finding allies can prove invaluable in these circumstances. Look for individuals in leadership roles who share your concerns. Consult with them and propose how specific actions could benefit the company, its leaders, and its employees.

For instance, if your organization misses out on focusing on ESG, you could make a case for its potential benefits. Be proactive in suggesting how you can move forward with this issue.

Advocating for a more empathetic, respectful world is no easy task, and you can't control how others react. But the most important thing is to make a sincere effort, even if your attempts to engage others aren't always successful. Patience is the key to changing minds and behaviors. Give it time.

Closing Thoughts

As we strive to foster a world of mutual respect and care, it's crucial to remember that the reactions of others aren't within our control. What truly matters is the sincerity and wholeheartedness of our attempts. Sometimes, change might be slow, but patience is key. Each conversation, each voice raised for what is right, takes us one step closer to a more empathetic, understanding workplace.

Corporate Wellness

The State of Diversity, Equity, & Inclusion at Indian Workplaces

April 1, 2023
Mohit Sahni

As the world of work continues to evolve, Indian employers are becoming increasingly aware of the importance of prioritizing employee well-being. A recent survey conducted by global advisory, broking, and solutions company WTW reveals that diversity, equity, and inclusion (DEI) programs are emerging as the top driver for benefits strategies in India. 

The survey found that DEI programs, which include inclusion and diversity training, accessible office spaces, gender-neutral company communications, and inclusive benefits options, are the top social well-being initiative provided by Indian organizations. 

This article will explore the survey findings and discuss how Indian employers prioritize employee well-being and focus on diversity, equity and inclusion.

The Four Pillars of Well-Being in the Workplace

To ensure employee well-being, Indian organizations are prioritizing efforts across the four pillars of wellness in the workplace. These pillars include physical, emotional, financial, and social well-being. 

  • Physical Wellbeing: Companies are offering wellness programs and health risk assessments to encourage healthier living. 
  • Emotional well-being: Employers are developing mental health strategies and employee assistance programs to support the mental health of their employees.
  • Financial well-being: Companies are addressing this through financial education programs and benefits that cover financial planning and insurance. 
  • Social well-being: Employers are implementing DEI programs to foster inclusive workplace cultures and support team building.

As Indian organizations prioritize employee well-being across these four pillars, they are recognizing the importance of taking a comprehensive approach to workplace wellness. 

In order to foster a more engaged, happier, and healthier work environment, companies provide resources and support across all four pillars.

Prioritizing Inclusivity and Belonging

In Indian organizations, diversity, equity, and inclusion (DEI) programs are emerging as the top driver for social well-being. These programs include inclusion and diversity training, accessible office spaces, gender-neutral company communications, and inclusive benefits options. 

The WTW survey found that 71% of Indian organizations provide inclusion and diversity training, 71% have accessible office spaces, and 62% offer inclusive benefits options.

The survey also found that some companies have gender-neutral restrooms (33%) and diversity scholarships (20%). By prioritizing DEI programs, organizations are taking a crucial step toward creating an inclusive workplace culture where all employees feel valued and respected.

DEI programs play a crucial role in promoting social well-being, and Indian organizations are recognizing the importance of creating a diverse and inclusive work environment. 

These programs foster a culture of acceptance, tolerance, and understanding in organizations, which improves employees' well-being in the long run. By focusing on DEI initiatives, organizations create an environment where employees feel valued and supported and build a strong foundation for employee well-being.

Expanding Coverage Beyond Employees

Expanding coverage beyond employees is critical to achieving holistic well-being in the workplace. The survey reveals that companies are already making progress in this area, with 50% of companies including coverage for spouses and 39% covering parents for emotional well-being programs. 

However, more needs to be done to ensure that families are included in financial well-being programs to address the gender wealth gap in India. Covering families under these programs can also help improve financial literacy and promote better decision-making. 

By involving families in well-being programs, companies can improve the overall health and happiness of their employees and contribute to a more inclusive and supportive workplace culture.

A Personalized Path to Wellness

According to the survey, companies are now addressing specific conditions and lifestyle risks in order to boost workplace well-being. Indian organizations are increasingly focusing on weight management, healthy sleep, cardiovascular disease management, diabetes management, and cancer management.

In addition to targeting specific conditions, companies are also providing lifestyle risk management programs that focus on healthy habits. These include programs for weight management, healthy sleep, and healthy eating. By targeting specific conditions and lifestyle risks, employers are taking a proactive approach to employee well-being and promoting a healthier workplace.

Moreover, the survey found that many companies are also offering support for family planning, including maternity management and fertility support. These programs are designed to support employees and their families, promoting well-being not just at work but in their personal lives as well.

The Post-Pandemic Reality Check

The COVID-19 pandemic has had a significant impact on the workplace, with many employees facing increased stress, anxiety, and uncertainty. In response to the pandemic, Indian organizations have had to adapt their benefits strategies to prioritize employee well-being.

One way that companies have adapted is by implementing new programs to support remote work and virtual collaboration. The majority of companies allow employees to work from home, so they can remain connected to colleagues while also remaining productive. In order to cope with the stress of remote work, companies also offer mental health programs.

Furthermore, the pandemic has highlighted the importance of prioritizing family well-being in the workplace. Many companies have introduced new programs to support family planning, including flexible work arrangements and parental leave policies. By supporting employees in their personal lives, companies can create a healthier and more productive workforce.

Putting Employee Well-Being First

The pandemic has been a reality check for Indian organizations, highlighting the importance of prioritizing employee well-being in the workplace. Companies have had to adapt their benefits strategies to support remote work, family planning, and financial well-being. 

The pandemic has been a challenging time for all, but by prioritizing employee well-being, Indian organizations can emerge stronger and more successful in the post-pandemic world.

At The Wellness Tribe, we understand the importance of prioritizing employee well-being in the workplace. If your company is looking for assistance in creating a corporate wellness program that prioritizes the well-being of your employees across the four pillars of wellness, physical, emotional, financial, and social, we are here to help.

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This month we are focusing on food and how it affects your mental health. Join us as we bring in the most relevant interesting content from across the wellness segment.

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