Wellbeing at Work

GILLIAN BURN
WELLBEING AT WORK
2
Wellbeing at Work
1st edition
© 2017 Gillian Burn & bookboon.com
ISBN 978-87-403-1921-7
3
WELLBEING AT WORK Contents
CONTENTS
About the author 5
Introduction 7
1 Are you well at work? 8
2 Understanding your body clock 15
3 Eating to boost your wellbeing 24
4 The importance of exercise 40
5 Managing your stress and dealing with pressure 49
6 Creating an effective and healthy working environment 62
7 Making a start 71
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4
WELLBEING AT WORK About the author
ABOUT THE AUTHOR
HEALTH CIRCLES LTD
Gillian Burn provides training programmes for individuals and companies to improve health
and quality of life within her own company, Health Circles Ltd, which she established
in 1999.
Her background covers nursing, midwifery, health visiting, including experience working in
the Australian outback with the Flying Doctor Service and 12 years with BUPA.
Gillian has a master’s degree in exercise and health sciences, is a qualified master practitioner
in neuro-linguistic programming and time line therapy®. She has management qualifications
and trained in Mind Mapping® and speed reading with Tony Buzan.
Her personal development workshops address lifestyle factors to improve energy and
performance including exercise, nutrition, stress and time management, positive thinking,
motivation, effective communication, and creating peak energy. In addition, Gillian runs
Mind Mapping and speed reading workshops.
5
WELLBEING AT WORK About the author
Alongside training courses and conference presentations, Gillian also teaches Body Control
Pilates exercise. She writes for magazines and journals and is the author of The Energy
& Well-Being and The NLP Pocketbook, published by Management Pocketbooks and
Motivation for Dummies published by John Wiley & Sons. She edited Personal Development
for Dummies and Healthy Mind and Body for Dummies both published by John Wiley &
Sons. She was the Technical Reviewer for Mind Mapping for Dummies in 2012.
Gillian has two children and lives with her partner on the South coast of England near
Chichester and enjoys spending time at the family beach hut!
Find more here: http://www.healthcircles.co.uk/
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WELLBEING AT WORK Introduction
INTRODUCTION
Lifestyle and health choices affect wellbeing and are the responsibility of each individual. This
book will explore the many interconnecting elements that help to create a sense of wellbeing
including nutrition, exercise, relaxation, sleeping patterns, emotions and behaviour. We are
influenced by our environment, the support of friends and colleagues, and the nature and
pressures of work and the demands that may be placed on us, or how we perceive them.
This eBook is aimed at managers, team members and individuals, irrespective of the size
of the organisation. Chief executives, human resource managers and the management team
have an underlying responsibility to set the overall wellbeing culture within an organisation.
They are key to instilling an ethos of wellbeing, encouraging healthy practices throughout
the working day, and within the working environment.
The focus of the eBook is to highlight areas where positive change can be made and to
provide the information and strategies to make those changes to create greater wellbeing
in the workplace.
My aim is to provide you with some reminders of what you already know, challenge you
to explore some different approaches, and give you some tips and ideas to maintain and
improve your own wellbeing and personal effectiveness both at work and at home.
I really do hope you enjoy reading each section. You can dip into each separate chapter or
read the whole book from beginning to end. Just choose what suits you best.
Remember whilst reading to have a glass of water, stand up and stretch between sections
or even take a brief walk. This will keep your mind and body energised and allow time to
reflect on the messages.
Enjoy!
7
WELLBEING AT WORK Are you well at work?
1 ARE YOU WELL AT WORK?

In this chapter, we will consider the following areas:-
• Exploring today’s changing culture

• Painting a picture of the current situation and where change may be required
• Personal monitor/health gauge – where you are and where change may be required
• Health from the Government’s perspective
EXPLORING TODAY’S CHANGING CULTURE
Life is very different now in the 21st century from when I started my nursing and business/
training career. We live in a very fast paced culture, with constant changing technology,
busy life styles, juggling home and family life and often always on the go. It is sometimes
described as the ‘always on’ modern life where we can feel burdened with a never-ending
mental load!
There are different challenges on individuals now than 20 years ago coping with the 24/7
culture, yet also a greater knowledge of the importance of maintaining our own health
and wellbeing.
Wellbeing is very personal, however with all the knowledge and information now available
to us we have a responsibility to look after ourselves, and help those people around us that
we may be responsible for.
If you are a manager, consider ideas you can use with your team. Aim to set an example
as a positive role model by demonstrating and encouraging more healthy lifestyles in those
around you.
Decide what personal changes you can make and which ones you may share with your
friends and family.
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PAINTING A PICTURE OF THE CURRENT SITUATION
21ST CENTURY CHALLENGES
The following table illustrates some of the 21st century challenges which can be both
positive and negative. Consider which apply to you and how they affect your own health
and wellbeing:-
Available 24/7 hours

Always saying
with email and Skipping lunch Too many systems
yes, now
mobile technology
Changing Managing other

Feeling overwhelmed Dealing with emails
technology people’s priorities
Feeling as if you
Arriving at Eating lunch at
are spinning Not delegating
work early your desk
around in circles
Not allowing any

Regularly Losing focus with
No time for exercise down time or
working late conflicting priorities
time to relax
Caring for
Travelling and
Constantly busy children and/or Anxious, tired
commuting time
elderly parents
Less staff for Dealing or keeping

Poor meal planning Junk paperwork
increasing workload up with social media
Shift work/
Sleep deprivation Flexible working Multi-tasking
weekend work
Global organisations
Out-of-hours emails
dealing with world-
and phone calls
wide time zones
You may have already experienced some this week, hopefully not all of them! Some will make
you work more efficiently, others will increase your pressure threshold and give you stress.
Consider your own recent challenges.
• Do you have any control over them?

• Could you make some changes to improve the situation so you are under less stress?
• Is there anyone who could help you?
• What could you do differently?
• Others?
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PERSONAL MONITOR/HEALTH GAUGE
The following wheel of life/balance wheel illustrates key areas of your home and working
life. The wheel highlights the areas with the highest score (7+) that you are comfortable or
happy with. It also illustrates the areas where change or adjustment could make a difference
(score 6 and under).
Completing the wheel of life graph will create your own spider’s web/wheel picture to
illustrate your key priorities to consider as you read through this book. It will highlight
areas of action to make a difference in your life.
CREATING YOUR OWN WHEEL OF LIFE
1. Start by drawing a circle on a piece of paper (see example in table below).

2. Divide it into 8–10 sections.
3. Write in your own headings to each segment to illustrate your own life areas e.g.
personal health, food and nutrition, time to relax, exercise and fitness, fun and
recreation, time with friends, family commitments, satisfaction at work, relationships,
career pathway etc.
4. Score each area by choosing the number that applies to each area with higher
numbers reflecting satisfaction and lower numbers dissatisfaction e.g. if you score 8
on environment, mark a line across that section, if your score 5 on finances, mark
a line ½ way along the section.
5. Complete each of the 8 or 10 areas by marking the line across to create a shape
similar to a spider’s web to illustrate your key areas of focus. As you complete
each section you will create your personal spider’s web showing the top 2 or 3
priority areas.
6. Remember this can often be changing with different priorities throughout changing
stages of life.
Tip: You will need about 10 minutes to complete this exercise to provide an indication of
your key areas.
As you continue reading this book, refer back to your key priority areas to explore changes
you can make to improve your wellbeing.
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TABLE 1 – DRAWING YOUR OWN WHEEL
(remember to add the headings that relate to you)
Wheel of life – balance wheel

Physical
Environment Career
Fun and Finances

recreation
0 10
Personal Health
Development
Love Friends/family
Draw a line across each category to reflect your level of

satisfaction in your life now
TABLE 2 EXAMPLE OF A COMPLETED WHEEL
Showing the lowest score priority areas of career, personal development and health
Wheel of life – balance wheel

Physical
Career
Environment
Fun and Finances

recreation
0 10
Personal Health
Development
Love Friends/family
Draw a line across each category to reflect your level of

satisfaction in your life now
11
NB. If you imagine the wheel like a car wheel, if you connect the lines together the wheel
in the table would give you a rather ‘bumpy’ ride as it is uneven with several low numbers.
However, if you marked 8 for each section by realigning each area, the wheel would be
smooth illustrating your smoother life journey.
Take a moment to reflect on the areas you are satisfied with and why. It is valuable to take
time to acknowledge the positive and feel good about it.
Then allow yourself to consider the 3 areas with the lowest score, you can choose just one
of them to work on, or all 3! Keep them in your mind as you continue reading to see if
you can gain new thoughts or insights to help address the areas of action.
HEALTH FROM THE GOVERNMENT’S PERSPECTIVE
The cost of ill-health

It is estimated that the annual economic cost of ill-health in terms of working days lost and
worklessness is over £100 billion. The Confederation of British Industry (CBI) estimated
that 172 million working days are lost due to absence, costing employers £13 billion. (Ref:
Improving Health and Work: Changing Lives, 2008).
About 6 million people in the UK who are in work say that they have a long-standing health
condition. Evidence suggests that by following basic healthcare and workplace management
principles most people with common health conditions can be helped to return to work.
Health, work, wellbeing

There are many Government initiatives focusing on improving health and work. The
foundation is that a healthy workforce is a happier, more productive workforce. ‘Health,
Work and Wellbeing’ is a cross departmental partnership between the Department for Work
and Pensions, the Department of Health, the Health and Safety Executive, the Scottish
Executive and the Welsh Assembly Government. The programme aims to demonstrate that
going to work helps people maintain and possibly improve their overall personal health
and wellbeing.
Dame Carol Black DBE, FRCP (a Medical Practitioner who advised the Government on
work and health from 2006–2016), conducted a review of the health of Britain’s working-
age population and recommended measures to bring about positive change. The review
titled ‘Working for a healthier tomorrow’ was published in March 2008 and has formed
the basis of many initiatives over the last few years.
12
A summary of the programmes aims are:-
• to ensure the general health of the working age population improves

• to prevent work-related illness and injury, but also to use the workplace as an
opportunity for general health improvement
• to respond early when health problems arise – and ensure that the necessary
interventions are easily and speedily available
• to help people to better manage their conditions so that they can lead as full a
life as possible
• to ensure that appropriate rehabilitation support and workplace adaptations are
available for those who have been out of work because of ill health, enabling them
to make that leap back into work as soon as possible
Dame Carol Black also set out a number of recommendations to support employers in
creating workplaces which are accommodating and safe, including the following key initiatives:
Health recommendations:-
• The Business HealthCheck tool – to enable businesses to estimate the costs of

sickness absence, turnover, worker ill-health and injury in their organisation; enable
employers to identify the savings that could be generated by investing in health and
wellbeing programmes; and help them measure the return on investment.
• National Strategy for Mental Health and Employment – to bring employment and
health services closer together, support employers and healthcare professionals and
tackle issues such as stigma and discrimination.
• Further NHS Plus development – to further develop clinical and occupational health
standards, and to further test and promote the most innovative ways of offering
occupational health services cost-effectively to SMEs.
• Occupational health helpline for smaller businesses – a telephone helpline providing
access to professional occupational health advice for individual employee health
issues (including mental health).
• A challenge fund – to encourage local initiatives that improve workplace health
and wellbeing, through innovative approaches which ensure worker engagement.
The Health and Safety Executive (HSE) has additional initiatives to prevent people becoming
injured or ill, to keep them healthy in work and provide accessible support to enable them
to remain in or return to work more quickly.
13
The HSE’s initiatives contribute to improving health and wellbeing including:-
• Stress Programme
• Managing Sickness Absence and Return to Work Programme
• The Musculoskeletal Programme
• Leading health and safety at work
• Looking after your business
• Workers: health and safety
Employers have a duty of care to their employees, to take all steps which are reasonably
possible to ensure their health, safety and wellbeing.
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WELLBEING AT WORK Understanding your body clock
2 UNDERSTANDING YOUR
BODY CLOCK
KNOWING HOW TO SPEAK TO THE OWLS AND LARKS…DIFFERENTLY!
Have you ever wondered why your efficiency varies throughout the day and is often different
from those around you?
Understanding your personal body clock is a key underlying factor in how you perform at
work and how you feel. This chapter will explore how your body clock changes during the
day. You will discover if you show characteristics of an owl or a lark, and consider how to
schedule tasks during the day based on your own body clock and energy levels.
• Learning about your body clock

• Scheduling tasks based on daily energy levels
• Understanding and utilising your own energy times
LEARNING ABOUT YOUR BODY CLOCK
The body clock or biorhythm refers to the cycle of energy during a 24-hour period which
affects your energy levels to complete activities. It enables you to synchronise the working
of your body with day and night.
The actual ‘clock’ is a cluster of around 10,000 nerve cells lying deep within part of the
brain called the hypothalamus. Light coming in through our eyes ‘trains’ the body clock to
keep in time with day or night and resets it slightly every day.
When allowed to run naturally your body clock operates on a cycle of just over 24 hours.
It controls everything from the time it is easiest to exercise (early evening) to the time you
are most likely to have a heart attack (in the morning) or stroke (between 6 am and 8 am
or 6 pm and 8 pm).
Your internal body clock controls the natural cycle of sleeping and waking hours. It also
controls how much melatonin your body makes.
15
SOME OF THE FACTORS AFFECTING YOUR BIORHYTHMS INCLUDE:
• The amount of light – we often feel more alert working in daylight or in lighter
conditions
• The different seasons of the year – the term ‘spring in their step’ illustrates how
we often feel more energetic in Spring time, early Autumn and during the lighter
and warmer summer months
• Room temperature – an ambient temperature is key to efficiency of our body clock,
ideally around 21 degrees
• Fluctuating female hormone levels (e.g. oestrogen and progesterone) – for women,
hormone levels can fluctuate throughout the month and during different life stages
affecting energy levels and general wellbeing
• The production and secretion of certain hormones in the body e.g. melatonin,
adrenaline and cortisol
HORMONES
The body clock is triggered by the production of hormones – adrenaline and cortisol produced
by the adrenal glands, wake the body up and the hormone melatonin sends it to sleep.
Melatonin
Melatonin is the hormone made by the pineal gland in the brain and secreted during darkness.
It controls your sleep and wake cycles. Normally, melatonin levels begin to rise in the mid
to late evening, remain high for most of the night, and then drop in the early morning
hours. Melatonin production is affected by light. During the shorter days of the winter
months, your body may produce melatonin either earlier or later in the day than usual. This
change can lead to symptoms of seasonal affective disorder (SAD), or winter depression.
Natural melatonin levels slowly drop as we get older. Some older adults make very small
amounts of it or none at all.
Adrenaline
Adrenaline is produced by the adrenal glands and gives your body energy, it also prepares
your body for certain situations making you faster and stronger, and preparing you for a
perceived threat – the fight, flight or freeze response. Fluctuations in adrenaline during
the day are part of the normal body clock, but can be affected by stressful work or home
situations or anxiety causing more adrenaline to flow though the body and affecting sleep
patterns, as an example.
16
Cortisol
Cortisol, is the hormone that controls your metabolism, cardiovascular function, immune
system, and appetite, it is usually released in the morning telling your body to wake up
and when to eat. Stress and anxiety increase the production of cortisol making it harder to
go to sleep, and preventing your body clock from helping you naturally relax.
BODY TEMPERATURE
Our temperature fluctuates with the cycle of the body clock. At night, the core body
temperature is low and levels of melatonin are high. The temperature of a room at night or
during the day is important to keep the body clock functioning well. Ideally maintaining
a room temperature of 21 degrees celsius, (70 fahrenheit) during the day and cooler at
night, 15–20 degrees celsius, (60–70 degrees fahrenheit) is the optimum level. Around
9 pm–10 pm, the body’s temperature starts to drop and then lowers approximately one
degree during sleep. As it starts to rise again, around 4am, the process of waking begins.
THE NATURAL HIGHS AND LOWS
The following diagram demonstrates the natural highs and lows in your body throughout
the day based on temperature, adrenaline and your metabolic rate.
TUNING INTO YOUR BODY CLOCK

temperature and
hormones lowest Go Hormone levels
3 - 5AM
deep sleep 6 - 7AM Sex hormones
most car accidents metabolic rate
best for low impact
good time to eat
sports as muscle
temp low - walking, yoga
mini hibernation
systems slow down 11PM most ALERT
no need to eat or drink use LOGIC
10 - 11AM
learn new skills short term
memory
Go hormones
hormone TUNING INTO YOUR
Melatonin
inducing sleep 9PM BODY CLOCK body temperature
12 - 1PM adrenaline
bad time to metabolic rate
eat, drink energy
best for swimming, long-term

Temperature peak time for memorising
yoga, pilates, gym information
work, aerobic work adrenaline peak 3PM
muscles, joints warm 5 - 7PM temperature
co-ordination, stamina adrenaline
good time for exercise good time to exercise,
muscle strength peaks,
energy levels higher
17
 3–5 am – the body is usually fast asleep

• The body is still in a deep sleep, unless you work shift hours!
• The sleep hormone, melatonin, is still at a high level, but this reduces as dawn
approaches, helping to keep the body asleep
• The core body temperature is at its lowest as energy is diverted elsewhere, e.g.
for skin repair, so the body may feel colder
• This is the peak time for most natural births
• Beware, it is also the time for most car accidents!
 6–7 am – this is a good time to wake up for most people!

• A good time to wake up as the sleep hormone, melatonin production stops
• The ‘get up and go’ adrenaline levels are rising and the body is kicking into gear
• The sex hormones are increasing – men have their testosterone peak!
• The body’s metabolic rate is rising
• A good time to eat to ‘break the fast’ over night
• Also a good time for low impact sports as the muscle temperature is still low,
e.g. walking, yoga
• A time to take care of your heart – the blood vessels are stiffer and more rigid,
the blood is thicker and stickier and blood pressure is at its peak. There is a
higher risk of a heart attack at this time.
 10–11 am – maximum alertness

• Most people are more productive and their mind is most alert before lunch
• The stress hormone, cortisol reaches its natural peak giving your brain a boost
of alertness
• This is a good time to learn new skills
• Also, the best time for using logic skills and boosting your short-term memory
 12–1 pm – lunch time

• The body temperature reduces
• Adrenaline and energy all reduce
• A good time to eat to restore energy
 2–3 pm – the body’s ‘biological siesta’

• Increased gastric activity in the stomach causes a post lunchtime dip in alertness
• During this time there is a reduction in alertness which can affect driving ability.
Beware, as it can lead to more car accidents
• Drinking alcohol just after lunch will make you drowsier than at other times
of the day
18
 3–5 pm – an energy boost

• A good time for memorising and recalling long-term information
• Temperature and adrenaline levels start to rise again
• Energy levels are higher
 5–7 pm – time for exercise!

• Temperature and adrenaline levels peak
• Intuitive thinking is better
• After 5pm is a good time to exercise – the muscles and joints are warm, your
lungs & cardiovascular performance is enhanced, and co-ordination and stamina
are good (e.g. swimming, yoga, pilates, gym and aerobic work)
• Aim to eat a light meal only, avoiding big evening meals
• The liver handles alcohol better at this time, so an occasional glass of wine is OK!
 9 pm – the body is getting ready for sleep

• ‘Go’ hormones and metabolic rate are both reducing – so not the best time for
your body to be eating or drinking.
• The level of melatonin is rising, inducing sleep
• The core body temperature starts dropping and the internal body clock is getting
ready for sleep
 10–11 pm – the body enters ‘shutdown’

• A time of mini hibernation
• Body systems are slowing down
• No need to eat or drink
 12 pm–3 am – time for deep sleep

• Sleep hormone, melatonin peaking telling the body it is time to be asleep
• Minimum levels of attention and vigilance
• The brain is busy! – organising and consolidating memories from the day and
removing waste toxins to boost the immune system
• Bowels are shut down for the night
• If you are working the night shift, take care, as levels of attention and concentration
are at their lowest, making accidents a higher risk.
19
QUESTIONNAIRE TO DETERMINE THE CHARACTERISTICS OF OWLS AND LARKS
Take a few moments to circle the answer most like you
1. During your last holiday, how often did you get up later than planned or have difficulty getting
ready on time even though you went to bed at your regular time?
A. It never happened C. It happened 2 or 3 times

B. It happened once D. It happened more than 3 times
2. When you have no commitments the next day, at what time do you go to bed compared with your
usual time?
A. Seldom or never later C. Between one and 2 hours later

B. Not more than one hour later D. More than 2 hours later
3. If you have decided to exercise twice a week with a friend. The only time your friend can make is
7am - 8am twice a week. If you decide to go at these times. Taking into account how you usually
feel in the morning, how would you perform tasks?
A. Very well C. Poorly

B. Well D. Very poorly
4. At what time in the evening do you usually start feeling tired and in need of sleep?
A. 8pm - 9.30pm D. 12.31am - 1.45am

B. 9.31 pm - 10.45pm E. 1.46am - 3am
C. 10.46 - 12.30am
5. If you were able to choose your own working hours, and assuming that your job was
interesting and paid according to results, which one of the following 3-hour blocks would be
your most preferred working time?
A. 4am - 7am D. 4pm - 7pm

B. 7am - 10am E. 9pm - 12 midnight
C. 11am - 2pm
6. One sometimes hears about ‘feeling best in the morning’ or ‘feeling best in the evening’ types of
people. Which do you consider yourself?
A. Definitely a ‘morning’ type C. More an ‘evening’ type than a ‘morning’ type

B. More a ‘morning’ than an ‘evening’ type D. Definitely an ‘evening’ type
When you have answered all 6 items, use the scoring guide to identify your chronotype.
20
SCORING GUIDE
Locate which letter corresponds with the answer you marked for each item.
Circle the number that corresponds with each letter you marked.
Add up the circled numbers, and write in the total score.
USE THE SCORE KEY TO FIND YOUR PERSONAL CHRONOTYPE

Use the Score Key to find your personal chronotype
Question Answer Score Question Answer Score
1 A 6 4 A 7
B 5 B 6
C 5 C 5
D 4 D 4
E 3
2 A 7 5 A 7
B 6 B 6
C 4 C 5
D 3 D 4
E 3
3 A 7 6 A 9
B 6 B 7
C 4 C 3
D 3 D 1
TOTAL SCORE ON SCALE

TOTAL SCORE ON SCALE
SCORE KEY
17–19 Extreme Owl
20–23 Moderate Owl
24–29 Mild Owl
30 Neither Owl or Lark
31–36 Mild Lark
37–40 Moderate Lark
41–43 Extreme Lark
21
WHY IS THE BODY CLOCK IMPORTANT?
People with lark style characteristics, by the nature of the word, are much happier to get
up early, and are usually able to tackle jobs and tasks straight away. However, they will be
ready to go to bed or sleep by 9–10 pm. In contrast the owl style characteristics, mean
people amongst us with this style need more time to get going and are usually able to stay
up later at night, and are often able to work quite late in the evening.
Our physical, emotional and intellectual performance is all affected by the body clock.
Ideally you want to prioritise your tasks during the day based on your body clock and
peak energy times.
For example, consider:
• Choosing when to tackle the important tasks e.g. preparing a presentation, writing
a report, tackling the difficult phone call etc.
• Allowing your brain and body to relax at your least energetic times. Choosing to
do your more mundane tasks when your energy level is at a lower level.
• Adjusting your work pattern and hours to reflect your natural energy times. Some
companies offer flexible hours so you can adjust your travelling and work hours to
suit personal circumstances and be responsive to your body clock.
• If you work within a team, allowing other people to choose their preferred work times.
USING YOUR BODY CLOCK TO HELP YOU
Consider the following tasks and decide the best time to schedule them based on your
body clock
• When do you prefer to schedule meetings?

• When are you best at negotiating or meeting people?
• When do you find it easier to tackle the back log of emails?
• When are you at your most creative?
• When are you able to handle numbers more effectively and easily?
• When is the best time for you to do physical activity?
• When does your body need to relax?
22
WHAT CAN YOU DO ABOUT IT?
Having an awareness and understanding of your body clock is a key starting point. It can
help you to plan tasks throughout the day, understand why you may not be bursting with
energy at certain times and use the most energetic times for your key tasks.
Being aware of the body clock of people at home with you and team members at work
can also help. Knowing when to speak to your partner about key things, when will they be
most likely to listen based on their own body clock? When do you need to schedule work
1:1 meetings, project updates, or personal development meetings?
Due to work priorities and family commitments you may need to adjust your body clock and
work occasionally at your least energetic time. If that is the case, ensure you have brighter
lighting where you are working to help keep your body alert. Bright light helps reset your
360°
circadian rhythms, and can also help readjust your body after jet lag. If you experience jet
lag, brighter light around you can help to realign your body’s circadian rhythm with the
.
new time zone.
thinking
360°
thinking . 360°
thinking .
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Discover the truth at www.deloitte.ca/careers © Deloitte & Touche LLP and affiliated entities.
Deloitte & Touche LLP and affiliated entities.
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23
WELLBEING AT WORK Eating to boost your wellbeing
3 EATING TO BOOST
YOUR WELLBEING
Eating healthy food is a key factor for your general wellbeing, certain foods can energise
you and make you feel good, whilst others may not be as healthy and may even reduce
your energy!
In this chapter, we will explore the following key areas:
• Why eating breakfast will kick-start your day

• The importance of food and neuro-transmission – which foods will help your brain?
• Snacking on healthy options…or not!
• Foods which will help relieve your stress
• Lunchtime choices for a more productive afternoon
• The value of water
• Creating a healthy plate of food
As you read this chapter, consider small simple changes which can help to make a difference.
What different foods will you buy to try out this week? Which healthy snacks will you nibble
on? What will you eat before that next important afternoon meeting? Are you drinking/
sipping water whilst you are reading this chapter?
WHY EATING BREAKFAST WILL KICK START YOUR DAY
Ensuring you have sufficient energy throughout the day is important for your efficiency,
your ability to do the jobs or tasks you want to do, and to have the reserves to cope with
unexpected changes which are part of everyday life.
Starting the day with breakfast will help to set your body up for the day by providing energy
reserves for the tasks ahead. The word ‘breakfast’ describes exactly what your body is asking
for…to break the fast and restock your energy supplies from overnight when your body
has been fasting, resting, sleeping and recharging.
The time available to eat breakfast can vary depending on personal circumstances e.g. your
travel time to work, the time you need to start work, others in your household and your
own morning priorities.
24
The key is to eat something to help restore your energy levels to enhance learning, memory
and thinking skills for the day ahead.
Healthy options to consider include:
• Oats – muesli, porridge, ‘oatabix’ – these are good for your brain function. Oats have
a mood enhancing effect, and provide slow release energy. They reduce cholesterol,
are rich in calcium, potassium and magnesium.
• Eating porridge topped with a sliced banana or other fruit is beneficial.
• Fruit and fruit juice – provides energy to your body within 20 minutes.
• Eggs – scrambled, poached, boiled eggs on toast – eggs are rich in iron to boost energy.
• Toast – granary, wholemeal or rye bread is a healthier choice, and has a lower
Glycaemic index (GI index) which helps to slow down digestion. Try to avoid
white bread as it does not contain all the goodness which wholemeal bread does.
Tip on Glycaemic Index
Glycaemic index is a measure of just how much a specific carbohydrate food will
raise your blood glucose level, and how fast.
If the level of carbohydrate in your food is too high, the following effects happen in
the body:
-- your blood sugar level soars

-- excess insulin is released into fatty tissue
-- energy is stored as fat in body increasing weight gain
• A low GI breakfast helps to maintain energy throughout the morning, it is digested

slowly and can help your stomach feel fuller and more satisfied for longer.
• Breakfast cereals are fine, but beware the high sugar content of many breakfast
cereals. When buying cereals, it’s a good habit to check the sugar content as there
is quite a variety between different cereals. This is usually described on the packet
under the title Sugars e.g. Rice Krispies packet will say sugars 6.3g, a Weetabix
packet will state 5.6 g sugar, depending on the manufacturer.
If time is not on your side and you feel rushed, aim to have a piece of fruit whilst travelling
instead to help your body. Try snacking on a banana, apple or pear to break the fast and
provide an energy boost to your body within 20–30 minutes.
25
My ideal breakfast is a bowl of homemade muesli containing oats, and a variety of chopped
fruit e.g. apricots, soft dates, a selection of walnuts, brazil nuts or almonds, a variety of
seeds, linseed (or flaxseed), sunflower, pumpkin, sesame etc. You can add whichever milk
or milk alternative you prefer. I then add fresh fruit such as blueberries, grated apple or
chopped pear to provide an energy-boosting start to the day.
If I am travelling, I will take a small food container of prepared muesli (soaked in milk
the night before) and take my time to eat it on the train rather than rushing to eat before
leaving for work! Or I will arrive early at my destination to have time to eat my breakfast
before starting work. I realise that may not suit everyone’s style, but it works well for me and
is flexible for the variety of days when I may be travelling and have less time for breakfast.
If I am away and have more time, a cooked breakfast is a real treat to provide a protein
boost and a great start to the day, but time implications often mean this is a treat saved
for weekends or when away.
THE IMPORTANCE OF FOOD AND NEURO-TRANSMISSION – WHICH FOODS WILL

HELP YOUR BRAIN?
Neuro-transmission is the term used to describe messages passing between brain cells and
across a synapse. The passage of messages helps determine what we perceive, think, feel
and do. There are approximately 100 billion brain cells or neurons. As we respond to an
experience and the environment, the brain relays information from one neuron to another
neuron using electricity and neurotransmitters. The efficiency of neuro-transmission and
brain function can be enhanced with certain foods.
The following list highlights some foods which can enhance brain function.
• Potassium is a mineral that has many important functions. It helps conduct nerve

impulses and keeps your brain’s neuro-transmitters working well. It helps to control
the balance of fluids in the body and ensures the correct functioning of the heart
muscle. Examples of potassium-rich foods are bananas, spinach, parsley, oranges.
See table below.
Table: foods containing potassium, include:
fruit – bananas, vegetables – broccoli,

fish beef turkey
oranges parsnips, Brussel sprouts
pulses nuts seeds shellfish chicken
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• Omega 3 and 6. These are described as essential fats or polyunsaturated fatty

acids as the body cannot produce them on its own. The brain contains many cell
membranes which are predominantly made of fat. The cell membranes and grey
matter, which is where thinking takes place, need omega 3 and 6 to function well.
Omega-3 fatty acids are essential for appropriate growth and development, including
development of the nervous system. This type of fat is highly concentrated in the
brain. Omega-3 fatty acids are crucial to brain function. Foods that are naturally
high in fatty acids often contain complementary nutrients, such as zinc, magnesium,
and B vitamins, that help the body effectively use omega-3 and omega-6 fatty acids.
See table below.
Table: Good fish sources of Omega 3 and 6
tuna (fresh or
mackerel kippers pilchards trout
frozen)
salmon herring crab (fresh) whitebait swordfish
sardines cod haddock plaice pollack
coley dover sole flounder gurnard red mullet
Remember, canned fish also counts!
Table: Other sources of Omega 3 and 6 include:
vegetable oils – rapeseed, olive oil, safflower, corn, soybean, and sunflower oils
nuts – walnuts, pine nuts, brazil nuts, pecan nuts, peanuts, almonds, hazelnuts
green leafy vegetables – spinach, broccoli, cabbage, cauliflower, winter squash
seeds – linseed (flax seed), sesame seeds, pumpkin seeds, chia seeds, sunflower
Although there are numerous supplements on the market to provide omega-3 and omega-6
fatty acids, it is best to get these nutrients from whole foods.
Those following a vegan diet may wish to supplement daily with a plant-based omega-3
supplement, and as a vegan don’t forget to add seeds like linseed and chia seeds to your diet.
27
• Wholegrains – the brain cannot work without energy. The ability to concentrate and
focus comes from an adequate, steady supply of energy – in the form of glucose in
our blood to the brain. Achieve this by choosing wholegrains with a low-GI, which
release glucose slowly into the bloodstream, keeping you mentally alert throughout
the day. Choose ‘brown’ wholegrain cereals, granary bread, rice and pasta.
• Blueberries – help to improve or delay short term memory loss. Choose dark red
and purple fruits and vegetables which contain the same protective compounds
called anthocyanins.
• Tomatoes – contain Lycopene, which is a powerful antioxidant. It can help protect
against free radical damage to cells which occurs in the development of dementia,
particularly Alzheimer’s disease. Cook tomatoes and enjoy with a little olive oil to
optimise absorption.
• B vitamins – especially B6, B12 and folic acid are known to reduce levels of a
compound called homocysteine in the blood which helps reduce brain shrinkage with
aging. Elevated levels of homocysteine are associated with increased risk of stroke,
cognitive impairment and Alzheimer’s disease. Choose B-rich foods like chicken,
fish, eggs and leafy greens.
• Vitamin C – helps to increase mental agility and protect against age-related
brain degeneration including dementia and Alzheimer’s. One of the best sources
are blackcurrants. Other sources include red peppers, citrus fruits and broccoli.
• Pumpkin seeds – high in zinc which is vital for enhancing memory and thinking
skills. These little seeds are also full of stress-busting magnesium, B vitamins and
tryptophan, the precursor to the good mood chemical serotonin.
• Broccoli is great source of vitamin K, which is known to enhance cognitive function
and improve brainpower. Broccoli is also high in compounds called glucosinolates,
which can slow the breakdown of the neurotransmitter, acetylcholine, which we need
for the central nervous system to perform properly and to keep our brains and our
memories sharp. Low levels of acetylcholine are associated with Alzheimer’s disease.
• Sage – has a reputation for improving memory and concentration. Consider adding
fresh sage to your diet.
• Vitamin E – a good intake of vitamin E might help to prevent cognitive decline,
particularly in the elderly. Nuts are a great source of vitamin E along with leafy
green vegetables, asparagus, olives, seeds, eggs, brown rice and wholegrains.
28
SNACKING ON HEALTHY OPTIONS…OR NOT!
Some people can sail through the day without any snacks, others (including the author!)
need a snack mid-morning and mid-afternoon to maintain brain function and efficiency.
There are many alternatives. What is important is to consider which of the following options
suit your lifestyle and job requirements best. Try them out and see how you feel with a
healthier alternative.
• Fruit – apples, bananas, pears, grapes, dried fruit etc., whichever are your favourites
and is seasonally available. Fruit is digested in 20 minutes to help provide fast energy.
• Nuts and seeds – sunflower, brazil nuts, almonds and walnuts
• Raw vegetables crudités – carrots, celery, cucumber
• Oat biscuits or rice cakes – with humus, guacamole, cottage cheese
• Pitta bread – with roasted vegetables, tuna salad
• Energy bars – low sugar varieties
• Occasional treats only! e.g. dark chocolate with 70% + cocoa solids
THE VALUE OF PROTEIN
When having a snack, it is useful to include some protein with every snack. Protein helps
to stabilise the release of sugar into the blood, so your appetite is satisfied for longer.
Some options to consider are to eat an apple or pear with a piece of cheese or some nuts
(providing there are no nut allergies of course). Other alternatives include humus and
vegetable crudités or oat biscuits, pear and some almonds etc.
My favourite snack, depending on the season, is a pear and some cheese, however, you can
also consider the range of fruit and nut bars available commercially in health food shops and
supermarkets. They are usually advertised as containing raw fruit and nuts, wholefood bars
with no added sugar. They can be wheat, dairy and gluten free, if required. The labels will
show the amount of sugar e.g. 13.6g of sugar per bar. As a comparison, one pear contains
around 17g sugar. You need to check the labels to ensure the sugar content is not too high.
29
FOODS TO HELP RELIEVE YOUR STRESS
Lifestyles today seem busier than ever and people can often feel under pressure or stress
(see chapter 5). Certain foods are more beneficial and can help to alleviate the effects of
stress on your body.
• It is important to maintain energy levels by eating regularly and trying not to

skip meals.
• Aim to focus on eating alkaline-based foods where possible and avoid foods which
can have an acidic effect on the body. Alkaline-based foods improve energy levels,
as many contain slow-release carbohydrates and vegetable proteins, which help to
keep blood sugar levels more balanced. (See table below)
• Choose wholegrains over processed foods as they have a higher nutritional content,
and retain their fibre, which slows down the release of glucose, helping to balance
your blood sugars throughout the day.
• Fruits are particularly good e.g. apples, apricots, blackcurrants.
• Carrots are high in zinc which helps to boost the immune system to protect the body
• Nuts and seeds are beneficial for the body.
• Focus on magnesium-rich foods. Magnesium is the anti-stress mineral and has a
soothing effect for the nervous system.
Green vegetables –
Pumpkin
Spinach, broccoli, Chard Yogurt Almonds
seeds
artichokes
Dark
Black Beans Avocado Figs Bananas
chocolate
Goats
Coriander Cashew nuts Soya beans Salmon
cheese
Table: Magnesium rich foods
30
Alkaline foods to focus on Acidic foods to reduce
Fruit – particularly bananas, dates, figs, Coffee

apricots, apple, pear, mango, papaya
Alcohol – beer
Root vegetables – radishes, carrots, turnips,
beetroot Fizzy, carbonated drinks – sodas and other
sweetened beverages
Other vegetables – broccoli, cabbage,
cauliflower, Brussels sprouts, kale, Swiss chard, Sweet foods, milk chocolate (high in sugar
turnip greens and spinach and dairy solids)
Salad vegetables – rocket, watercress, parsley, Fried foods

fennel, asparagus, celery,
Artificial sweeteners
Tomato and avocado
Ice cream
Garlic, onion, ginger
Tobacco, cigarettes
Red peppers – capsicum
Sugar
Lemons
Processed foods – corned beef
Nuts – almonds, walnuts and pecans
High-protein foods and supplements
Seeds – sunflower, pumpkin and sesame
coriander Some cheese
Pulses – quinoa, millet, buckwheat, oats and Red meat, including pork and venison
brown rice
Poultry, including feathered game
Almond milk, brown-rice milk
Processed breakfast cereals (low in nutrients,
Ground coconut and coconut water high in sugar and salt)
Biscuits, cakes and breads (often high in

yeast, white flour, salt, sugar and additives –
which are all acid-forming components)
Table: Comparing acidic and alkaline foods
When considering anti-stress foods, it is also useful to remember the following nutrients
which are called Fighting 5 as they help boost your wellbeing and relieve stress.
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Fighting 5 Nutrients:
1. Vitamin A – found in cheese, eggs, oily fish, fortified low-fat spreads, milk and
yoghurt
2. Vitamin C – found in oranges and orange juice, red and green peppers, strawberries,
blackcurrants, broccoli, brussel sprouts, potatoes
3. Vitamin E – the richest sources are plant oils, such as soya, corn and olive oil.
Other good sources include: nuts and seeds, wheat germ – found in cereals and
cereal products
4. Zinc – meat, shellfish, dairy foods – such as cheese, bread, cereal products
5. Selenium – brazil nuts, fish, meat, eggs
These can also be found in plums, tomatoes, kiwi fruit, dark green vegetables, seafood, sesame
seeds and pumpkin seeds. Try to add these foods regularly to your weekly shopping trolley.
LUNCHTIME FOOD CHOICES FOR A MORE PRODUCTIVE AFTERNOON
Eating certain foods at lunchtime when working can stimulate clear thinking in the afternoon,
and help you feel more energised and be more productive.
The aim is to focus more on foods containing protein combined with salad or vegetables and
avoid too much carbohydrate. Protein is easier for the body to digest. In contrast, a heavy
carbohydrate meal (like Sunday lunch with roast beef, potatoes and Yorkshire pudding!) can
give your body the feeling of wanting to curl up on the sofa. Perhaps not the feeling you
want when you are at work and need to be bright, alert and clear-thinking!
Consider the following healthier lunch options:-
• Omega 3 oils found in fish (sardines, herrings, mackerel, pilchards, salmon) e.g.
grilled salmon and salad
• Omega 6 oils found in pumpkin seeds, sesame seeds (zinc), sunflower seeds
(magnesium) and nuts (almonds, hazelnuts, brazil nuts, walnuts) – healthy vegetarian
salad with nuts, seeds, light vegetable oil dressing
• Variety of fruit and vegetables – contain selenium and folic acid which are both
powerful neuro-transmitters. Vegetables, like spinach, kale, carrot (hot or cold
options) served with a choice of protein
• Oats and wholemeal brown rice – helps the body produce serotonin, an important
neuro-transmitter enhancing memory and thinking skills.
• Potassium-rich foods – help conduct nerve impulses and keep the brain’s neuro-
transmitters working well e.g. bananas, spinach, parsley, oranges
32
Many supermarkets and food outlets have a variety of healthier options available, as an
alternative from a traditional sandwich, pasty or heavy meal.
My favourites include:-
-- a mixed green salad with pulses

-- mung beans or edamame beans and humus
-- a protein or vegetable wrap (as a healthy lighter option from a sandwich)
-- rice sushi with salmon or prawns
-- wholemeal pasta/rice salad
There are many recipes freely available on the internet, simple examples include:-
• Chicken, red peppers and almonds as a tray bake

• Chicken and vegetable kebab skewers – chicken, onions, peppers, tomatoes
• Super-greens – containing a healthy mix of soya beans, cucumber, avocado and
lettuce – topped with lean shredded chicken breast
• Salmon kebab sticks
• Salmon and soya bean salad
• Salmon with peas and green beans
• Humus chickpea dip with vegetable crudités
Lunchtime food choices

When I was working for an American trading company based in London, I was asked
how to help the staff maintain peak performance when the America markets opened in the
afternoon i.e. just after lunch. Their office was next door to their favourite pizza restaurant
which was frequented by the staff at lunchtime. The employees worked out a great alternative!
On the days that the staff needed to be working at peak performance, the employees had
a healthy Caesar salad with chicken or fish but no bread croutons! On the days that they
felt they could relax a little more, they allowed themselves the cheese and pepperoni pizza
with the extra thick dough base!
THE VALUE OF WATER OR OTHER DRINKS
Water is one of the life forces for the body. It is essential if you are to enjoy high levels of
wellbeing. Regularly sipping and drinking water throughout the day helps to maintain your
energy levels and the effective functioning of all the body systems.
33
A good water intake is particularly important for effective neuro-transmission enhancing

your brain efficiency and helping messages pass freely between brain cells. Brain tissue
is 75–80% water – maintaining sufficient levels of water helps to keep you alert and to
maximise physical performance. Your brain is strongly influenced by hydration status. Even
mild dehydration (1–3% of body weight) can impair many aspects of brain function.
Interestingly, thirst is often misinterpreted by our body! The hypothalamus gland in the
brain is responsible for feelings of hunger and thirst, but it often confuses the two! You
may grab a biscuit thinking you are hungry, when in fact your body is thirsty instead. Lack
of water can alter your body temperature control, reduce motivation and cause increased
fatigue. Mild dehydration can impair mood, memory and brain performance.
Remember: Mild dehydration (a fluid loss of 1–3%) can impair energy levels and mood, and
lead to major reductions in memory and brain performance.
The body uses 2.4 litres of liquid in normal bodily functions (urine, breath, sweat) which
needs to be replaced every day.
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A few water tips to consider:
• Aim to drink 2–3 litres a daily (at least 8–10 glasses of water). This is sometimes
called the 8×8 rule (eight 8-ounce glasses of water per day, eight times).
• If you have a headache or feel tired, drink a glass of water first and see how you
feel. Dehydration can trigger headaches and migraines in some individuals.
• Drink water separate from meals – water can dilute the digestive juices reducing
the efficiency of your digestion. Drinking water half an hour before meals is the
most effective.
• Drinking plenty of water can help you lose weight. Water can increase satiety and
boost your metabolic rate.
• Water and lemon juice (or a slice of lemon) is good tonic for the liver and provides
energy for the body (it is also a good hangover cure!). The water can be hot or cold.
• Low water consumption is a risk factor for constipation.
• If you are feeling thirsty, your brain efficiency is already compromised – a 2% loss
of water in your body cells represents 20% loss of energy, so well worth having a
glass of water instead to boost your energy!
Remember 2% loss of water = 20% loss of energy
Tea, coffee – is it an alternative?

Your body will benefit from drinking pure water throughout the day, but tea and coffee
are also fine, in moderation. Avoid fizzy drinks, sugary drinks and cola. If you are drinking
fruit juices, consider diluting them to minimise the sugar content.
Ideally aim to keep coffee consumption to under 5 cups per day.
Consider herb tea or green tea as an alternative due to the following benefits;
-- Green tea helps cleanse the liver and remove toxins

-- It contains flavonoids, which are beneficial to health and protects your heart
-- It is high in polyphenols which have an anti-oxidant benefit and helps to lower
blood pressure
-- Green tea is high in vitamins and minerals to reduce the risk of stroke and heart disease
-- It has less caffeine
35
Red wine!
The occasional glass of red wine is good for you! Red wine contains polyphenolic compounds
which help to limit the hardening of the arteries. Aim to keep within 1–2 glasses per day
(2–3 units) over just a few days, allowing some alcohol-free days each week.
Alcohol metabolises quickly, creating a short-term sugar high, often followed by a sugar low,
so people often crave for a second drink rather than stopping at the first glass!
CREATING A HEALTHY PLATE OF FOOD
The following information will provide a reminder of what to include in a healthy plate of
food to improve your general nutrition at work and at home.
Protein
This helps to form the basic building blocks of the body – called amino acids.
When you eat protein, it is converted to Serotonin (a powerful neuro-transmitter), which

elevates and enhances mood. It is essential for growth, enzymes and anti-bodies. It is good
for blood flow and brain function. The key is to remember a variety of options e.g. lean
meat, fish, pulses, beans, dairy, eggs and soya-based products.
36
Fat
Fat is essential for body growth and development. It is required for healthy functioning of
the nervous system, cholesterol management, coping with allergies and fighting infections.
There are 2 types. The focus should ideally be on the ‘good’ fats with a smaller consumption
of ‘bad’ fats:
• GOOD fats
-- Unsaturated – poly & mono unsaturated
-- Monounsaturated – Oils – rapeseed, corn, sunflower, olive, seeds
-- Polyunsaturated – found in nuts, oily fish – Omega 3s & 6s
• ‘BAD’ fats
-- Saturated – butter, cheese, fatty meats, coconut and palm oil
-- Beware of processed meals which are often high in fat
Carbohydrate
Carbohydrate is the essential fuel for the body. If you consume too much it turns into fat
in the body. Aim for an ideal balance, depending on your activity levels.
‘Good’ carbohydrates are slow releasing, and contain extra nutrients and fibre e.g. whole
grains, brown rice, wholemeal bread and pasta, wholegrain breakfast cereals, fresh fruit,
vegetables.
The ‘Not so good’ carbohydrates – provide fast releasing energy, but this is often followed
by a reduction in energy. e.g. sugars, honey, sweets, white bread.
THE GLYCAEMIC INDEX
Remember to focus on the healthier low Glycaemic Index foods (GI) which are absorbed
slowly into the body and contain few calories. They help you feel full for longer and help
to maintain your ideal weight.
37
1.1 LOW GI Foods – eat MORE of these

e.g.
-- wholegrain bread and pasta

-- brown rice or basmati rice
-- sweet potatoes, beans, lentils
-- most fruit and vegetables
-- unrefined cereals (oats)
1.2 High GI Foods – eat LESS

You should aim to eat less of these as they require more insulin to be absorbed into the
body and are converted into glucose more quickly. They can cause a rapid surge in blood
sugar followed by rapid drop and are then stored as fat
e.g.
-- white bread, white pasta

-- white rice
-- pizza, sweet biscuits, cakes
-- processed breakfast cereals
-- bananas, sweetcorn
COLOURFUL FOODS
It is healthy to opt for a colourful plate of food. Consider the following list of colourful
foods and decide this week whether you have consumed a range of the colours or have
some missing?
• Green foods (green leafy vegetables, sprouts, kale, broccoli, cress, cauliflower) –
contain chlorophyll and magnesium – balance hormones and break down free radicals
• Yellow foods (peppers, courgettes) – carotenoids – powerful anti-oxidants (anti-
aging). Bananas rich in zinc and potassium to regulate fluid balance
• Orange and red foods (peppers, fruit, tomatoes) – high in carotenoids and lycopene –
anti-oxidants (anti-aging), boost immune system and promote eye and skin health
• Blue foods (beetroot, berries, grapes) – contain flavonoids – powerful anti-oxidants
(anti-aging).
• White foods (onions, garlic) – natural antibacterial and anti-inflammatory properties,
contain allicins which boost immune system
38
SUPER FRUIT AND VEGETABLES
The following foods are worth eating every week. They are called Super Foods as they contain
many beneficial vitamins, minerals and are particularly good for your body.
• BERRIES
-- one cupful of fresh or freeze-dried berries every day helps keep your brain
sharper
• TOMATOES
-- contain Lycopene, a natural anti-oxidant (with anti-aging effects) – add a
little olive oil to improve the absorption of lycopene
-- help protecting skin from UV damage from sunburn
-- tomato paste is also a great source
• SPINACH – contains Lutein

-- good for the eyes and decreases the risk of Age-Related Macular Degeneration
-- add olive oil to the spinach to absorb the lutein better
• Alternatives to Spinach include:-

-- Kale
-- Peas
-- Summer Squash
-- Brussel Sprouts
-- Pumpkin
-- Broccoli (raw or cooked)
In this chapter, we have considered the importance of eating some breakfast and drinking
plenty of water. We have highlighted which foods which boost your brain function and
relieve your stress, and considered which healthier snacks to eat, if you need to, during
the day. We have also explored a healthy plate of food to give you some alternative food
choices to consider.
Take a moment to pause and reflect, and decide where you may need a slight change in
focus and, what extra foods you may need to include in your weekly food shop to help
boost your wellbeing.
Have a glass of water now, before you start reading the next chapter!
39
WELLBEING AT WORK The importance of exercise
4 THE IMPORTANCE OF EXERCISE

This chapter will challenge you to increase your exercise and movement throughout the day
to lead a more active lifestyle.
Before writing this chapter, I arranged a lunchtime walk with a friend – just 37 mins and
some 5000 steps towards my target! I felt refreshed, even though it was pouring with rain!
The walk cleared my head so I could focus my mind. It gave me the opportunity to talk to
a friend, enjoy the fresh air and surrounding countryside, even if I did get very wet! I felt
motivated to share some ideas and tips which have made a difference for me and hopefully
will for you too!
As you continue reading, ask yourself the question ‘are you moving regularly throughout the
day?’ or are you so engrossed in your work that you can sit at your desk for many hours
at a time until you finish a piece of work?
In this chapter, we will consider the following areas:
• Why exercise needs to be part of your everyday life at work and at home
• The value of exercise when you are working at your desk
• Choosing to go ‘walk-about’ or have walking meetings
• Exploring standing/sitting working spaces
• Encouraging everyday activity
WHY EXERCISE NEEDS TO BE PART OF YOUR EVERYDAY LIFE AT WORK AND

AT HOME
The following quotation from Tony Buzan, the originator of Mind Maps, is a reminder of
the value of exercise:
‘If you exercise your brain you will positively influence your body,
if you exercise your body you will positively influence your brain’
– Tony Buzan
40
Our bodies are designed to be moving, yet often our workspaces encourage us to sit still
by a desk working on a computer for many hours at a time. This chapter will encourage
you to keep active throughout the day, with times working at a desk, time moving around
your office or work space and time to pause and stretch. This will help keep your mind
more active and have the added benefit of enhancing your effectiveness and efficiency
throughout the day.
There are many health benefits from a more active lifestyle, including controlling your
weight, reducing blood pressure and cholesterol and improving your mental health and
wellbeing so you look and feel great. You will also reduce your risk of developing the
following health conditions:
• Coronary heart disease (CHD)

• Type 2 diabetes
• Some cancers
• Osteoporosis
• Obesity
The benefits of exercise are numerous. Regular exercise can help to improve your brain
function. A well exercised body has more blood circulating around (up to 500 mls more)
which in turn helps your brain function as the brain uses some 25% of circulating blood.
The following statistics from the Health Survey for England, 2012 and The British Heart
Foundation, Physical Activity Statistics, 2015, may encourage you to move around more
and show some European comparisons:
• Around 7 out of 10 people do not take enough exercise to benefit their health but
80% think they do!
• Nearly a 1/3rd of men and women are physically inactive with regional and country
variations.
• In 2012, in England and Scotland, 67% of men met the guidelines. 33% did not!
• In 2012, in England, 59% of men and 54% of women reported spending five
hours or more per work day sitting or standing.
• 13% of UK adults are sedentary for longer than 8.5 hours a day. The average
in Europe is 11%. Highest are the Netherlands and Denmark (25%).
• In the UK 44% of adults never do any moderate physical activity. The Netherlands
has the lowest proportion with 14% and Malta and Cyprus the highest with 70%.
• In Europe 60% of adults walk for extended periods on four or more days per week.
In the UK, this is 68% and Bulgaria is the highest at 77%.
41
• On weekdays, men and women had a similar amount of average sedentary time in
England. The lowest prevalence of individuals sedentary for six or more hours on
weekdays was found amongst those aged 35 to 44 years.
• More men met the guidelines than women and physical activity declined with
age for both genders.
• Physical activity levels vary by household income.
• There is a marked increase in obesity over the last 10 years, partly due to:
○○ easy access to cheap, high-energy foods

○○ lifestyles and jobs are much less active than in the past
○○ many leisure activities such as watching television, playing video games and
browsing the internet are usually done sitting down.
○○ people drive or use public transport and walk a lot less than they used to.
Managing your weight

There is an increasing incidence in obesity
Uses 200 kilocalories a day
rates over the last 10 years – in 2011, 24% of
men and 26% of women were obese.
Strengthens bones and muscles Preventing osteoporosis and falls
Strengthens heart and circulation Protecting against heart disease and stroke
Improve body functions Preventing some cancers and type 2 diabetes
Triggers ‘happy’ hormones Makes you feel good and relaxed
Table: Benefits of 30 minutes of exercise
THE VALUE OF EXERCISE WHEN YOU ARE WORKING AT YOUR DESK
Consider for a moment how easy it is to get so involved in a report, the presentation you
are preparing or aspects of your job, answering emails etc, only to find some 2 or 3 hours
may have passed and you are still sitting at your computer!
Over the years as a trainer I have spoken to many employees and have heard the
following excuses:
‘I must get something finished first’

‘I need to send the next email before I have a break’
‘I have to prepare this presentation before I leave my desk’
‘I want to keep focused until I finish’
‘Please don’t disturb me I am busy!’
42
Do any of these relate to you? Or do you have your own personal excuses for staying at
your desk too long?
Regularly standing up every 20–40 minutes will provide your brain with a brief break to
help re-focus and in fact be more creative and effective when you return to your desk.
It can be as simple as standing up, taking a short walk around for a glass of water, have
a comfort break, or just taking a moment to look around or outside to give your eyes a
change of scenery.
Your brain is then recharged as you approach your work again. It is often in the pause
moment when you allow your unconscious mind to relax that you are able to solve the
issue which you were struggling with whilst sitting at your desk!
CHOOSING TO GO ‘WALK-ABOUT’ OR HAVE WALKING MEETINGS
Many years ago, I was fortunate to experience working with the Aborigines in the Australian
outback to provide health care. I became familiar with the term going ‘walk-about’ as they
would often move to different outback areas and we would find that the people we had gone
to see were not there as they had gone ‘walk-about’! This term is used by many cultures and
now by the author as I encourage you to also go walk-about around the office or during
your working day to increase your brain function and efficiency.
Tip: take a folder, tablet or a document with you as you go ‘walk-about’ and you will look as
if you are going somewhere official or going to a meeting, rather than just needing to stretch
and move around!
My recommendation is for a short walk-about – which may only be a couple of minutes or

5–10 minutes if your energy is feeling lower. It does not need to be longer otherwise it will
impact negatively on getting your jobs done! Getting up and walking around will increase
your circulation around your body, boost your efficiency when you sit down again and
increase the blood supply to your brain to help you be more focused on your task in hand.
43
I am meeting an increasing number of people who have found the benefits of taking a short
walking meeting, 10 minutes outside the office to discuss a particular issue, challenge or
project update. A walking meeting has the advantage of taking people out or away from the
office environment or meeting room, it can still be very focused on time (10–15-minute
window seems to work well), and allows the participants (ideally no more than 2–3), the
opportunity to walk and talk. People describe how much easier it is to discuss sometimes
challenging issues when not facing opposite the other person. By walking and moving also
helps people come up with different ideas and approaches.
So, mid chapter time for a walk about…and a pause from reading to stand up, stretch,
and move your body!
PAUSE and TAKE A WALK
EXPLORING STANDING/WORKING SPACES
Having discussed the value of moving and walking around, you may also want to consider
how you sit, your desk area and possibly the use of a standing work space. Some companies
now offer employees the use of ‘standing desks’ to encourage staff to stand up, which has
the added benefit of moving more.
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44
A standing desk, also called a stand-up desk, is a desk that allows you to stand up comfortably
while working. It can be a separate desk (referred to as height-adjustable desks, or sit-stand
desks) or placed on top of your normal desk area (called adjustable desk converters).
Some of the reported benefits include:
• increased sense of wellbeing and energy, while decreasing fatigue and appetite –
keeping productivity steady
• standing burns about 20 percent more calories than sitting – but it may make you
tired more quickly, so it is important to alternate between sitting and standing.
Walking for just a half hour during your lunch break will burn many more calories.
• reduce chronic back pain caused by prolonged sitting
• helps to lower blood sugar levels, especially after lunch
• sitting less and standing more can result in a general improvement in physical,
metabolic and mental health.
For the last few years the Get Britain Standing campaign in association with Active Working
has run ‘On Your Feet Britain’, encouraging millions of employees to participate in a variety
of fun and simple activities in their workplace to allow them to sit less and move more.
As we have mentioned earlier sitting for more than four hours each day (however active a
person you are outside the workplace) leads to multiple health risks (including cardiovascular
disease, Type 2 diabetes, certain cancers and mental health problems).
On Your Feet Britain is a day when workers are encouraged to give their health a boost,
converting sitting time to standing time by taking some simple actions.
Some of the specific actions they recommend include:-
• Stand during phone calls

• Stand and take a break from your computer every 30 minutes
• Use the stairs rather than the lift
• Have standing or walking meetings
• Eat your lunch away from your desk
• Walk to your colleague’s desk instead of phoning or emailing them
• Stand at the back of the room during presentations
Take a moment to notice which ones you do or could have a go with this week?
Active Working also runs international Get Standing™ campaigns in UK, Australia, USA,
Canada, Ireland and Europe.
45
ENCOURAGING ACTIVITY AND MOVEMENT DURING THE WORKING DAY
For exercise to be effective, you need to choose exercise you enjoy and can fit into your
daily routine, so it can become a habit for you.
Consider which of the following activities would help you make exercise a habit every day:
• Walking the neighbour’s dog!

• Taking the stairs
• Swimming
• Playing with your kids or grandchildren
• Cycling
• Combining walking and running – perhaps signing up for a 5km fun run with
work colleagues to give a target to work towards
• Having a walking meeting each week
• Set up a lunch time or after work walking group – just take some simple trainers
or flat shoes to work with you
• Use the toilets/restrooms on another floor and take the stairs
• Getting off the bus one stop earlier to walk to your destination
• Parking further away in the car park to encourage you to walk further to the office
• Get a headset or attachment for your phone so you can move around whilst on
the phone
• Use a step counter, pedometer, FitBit etc. to monitor the number of steps you
walk each day, aiming for between 6,000 and 10,000 steps a day. They are easy to
use and can be installed as a free app on your phone. Consider a challenge with
co-workers
• Vary your activities to keep you motivated and involve friends and family to make
activities more fun, sociable and enjoyable
• Reward yourself
If you need some ideas to get you started, look at the British Heart Foundation website for
a fun 10-minute video to inspire you to do some exercise in your home in the evening –
have a go!
Click here: https://www.bhf.org.uk/heart-health/preventing-heart-disease/staying-active
46
HOW MUCH IS ENOUGH?
The recommendations from the British Heart Foundation and Department of Health is to
aim for:
30 Minutes – accumulated during the day (aiming for 150 minutes each week)
Most days – ideally at least 5 days each week
Moderate intensity – so you feel warm, are slightly out of breath, but still able to talk!
Mini breaks – throughout the day
30 minutes of moderate activity, most days with mini breaks in-between
Ideally adults aged 18–64 should do at least 150 minutes of moderate-intensity physical
activity throughout the week. You can break it down into ten minute sessions throughout
the day and build up from there.
Outside your work, aim to include some muscle-strengthening activities involving major
muscle groups on 2 or more days a week.
THE CHALLENGE FOR THE OVER 40S
A natural part of getting older is that our bodies change. The following list details some of
the common changes and how exercise can help to reduce the decline in your body’s health:
• There is a gradual muscle loss with a sedentary lifestyle which can lead to an increase
in body fat, a decline in aerobic capacity and vitality
• Blood sugar tolerance declines, increasing our insulin resistance which can interfere
with the body’s ability to produce energy
• Bones lose density, and can become susceptible to osteoporosis
• Metabolism slows down
The good news is that with exercise and strength training, the decline can be reversed
regenerating muscle mass and rejuvenating the body.
In summary, remember walking is an ideal activity as it’s free and easy to do, and it will
have an immediate health benefit for your body.
47
A few tips to remember:
1. Aim for 30 minutes of moderate activity on most days

2. Make ‘being active’ part of your daily routine, e.g. a lunchtime walk, taking the
stairs instead of the lift, a brisk walk from the car park
3. Take regular ‘brain breaks’ from your computer/desk area to help burn some calories
and reduce your stress at the same time
4. Any movement is better than no movement
5. Plan for 10 minute chunks of exercise – the BHF say, ‘every ten minutes counts’
As I finish writing today, I have achieved over 9000 steps towards my target of 10,000 so
I just need to a walk outside or around the office, take the stairs or take a short walk this
evening to achieve my goal. Hope you can join me.
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WELLBEING AT WORK Managing your stress and dealing with pressure
5 MANAGING YOUR STRESS AND

DEALING WITH PRESSURE
Everyone experiences different degrees of stress, for some people it occurs every day, for
others it may be precipitated by certain life events. The key is to know how you can manage
the pressures in your life and have some strategies to be more ‘in control’.
In this chapter, we will explore some of the background to stress and pressure, consider the
symptoms to watch out for, and learn how to regain control to have a more balanced life.
We will consider the following areas:
• What is stress and what causes it?

• The physiology of stress and the symptoms to watch out for
• Techniques to help you manage stress to switch off and recharge
• Taking time to recharge
• Challenging your habits and bouncing back
• Daily stress management tips
There are a variety of techniques for you to explore. Consider which resonate with you and
which you want to start making a difference in your life.
WHAT IS STRESS AND WHAT CAUSES IT?
A DEFINITION OF STRESS
Stress is defined as:

‘The adverse reaction people have to excessive pressure or other types of demands placed on them’.
(Health and Safety Executive)
Stress means different things to different people. It can affect all areas of life at home
and at work and can be linked to a variety of situations including financial, relationships,
health, conflicting commitments, demanding situations, fears etc. It can also be caused by
an anticipation of stress even though the stressor may not be present, such as a fear of
heights, a fear of failure, a fear of something going wrong etc.
Stress is a state in the body triggered by a stressor or external demand. The stress state in
the body can have the effect of increasing blood pressure, triggering hormone release and
tensing muscles as the body prepares for the perceived demand or threat.
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Some people can be surrounded by real threats but feel perfectly calm, whereas others may
be terrified as they think about certain situations. Reactions to stress differ a great deal
between people.
TABLE: CAUSES OF STRESS OR PRESSURE
These are just some of the examples people give, there may be many others. You may have
your own personal ones you have experienced recently!
Travel delays, traffic jams, Constant change The boss! work colleagues,
missed trains, driving or uncertainty different management styles
Technology – not working Relationships at home Demands, pressure of

properly, or having too much and at work work, deadlines
Family illness, staff

Other people’s stress, Dealing with young children
sickness leading to
frustration of other people and elderly relatives
absent staff in team
Compliance Public speaking Lack of control
Sports results! Bereavement Different opinions
Public speaking Moving house
What others can you add?
WHAT HAPPENS IN YOUR BODY – FIGHT, FLIGHT OR FREEZE
Most people are familiar with the terminology used to describe reactions to stress which
are termed the fight, flight or freeze response. The original term was described by Walter
Bradford Cannon to describe how animals react to threats. Each term relates to a physiological
reaction that occurs in response to a perceived harmful event, attack, or threat to survival. It
evolved to enable us to react with appropriate actions: to run away, to fight, or sometimes
freeze to be a less visible target.
Fight – the original term to fight an animal or an attacker

Flight – to flee away or run away from danger or perceived danger
Freeze – when your body is frozen to the spot and unable or chooses not to move
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The perceived or real stress event causes a discharge of hormones from the sympathetic
nervous system, preparing for fighting or fleeing. The hormones include the secretion
of norepinephrine and epinephrine, oestrogen, testosterone, and cortisol, as well as the
neurotransmitters dopamine and serotonin. The secretion of hormones affects how the body
reacts to stress and leads to health changes in the body.
In our modern world, we are not fleeing or fighting (hopefully!) dangerous animals, predators
or enemies but instead stressful situations or people, which cause similar hormonal reactions
in the body. The range of strong, physical symptoms are designed to temporarily change
the way the body is functioning to enable a rapid physical response.
WHY STRESS HAPPENS: THE ABC OF STRESS

A – the Activating event
e.g. a presentation, a job interview, an exam, waiting in a queue, or a social situation you
are not comfortable or familiar with
B – your Beliefs, thoughts or perceptions about A
e.g. this should not have happened, it’s not fair, why me, I am not ready yet, I cannot
deal with this, I’m scared?
C – the emotional Consequences or stress that results from A and B
e.g. panic, fear, anger, anxiety, frustration, feeling trapped, physically ill, irrational
behaviour
As the activating event occurs, the individual’s beliefs in their mind take over, along with
their thoughts and perceptions. Stress occurs when the perceived pressure on the individual
exceeds their ability to cope. The increased pressure can lead to personal development and
growth if the person shows adaptation and resilience or lead to under performance and
possible stress.
Defining Stress
Resilience and Adaptation

Growth
PRESSURE
Stress
Stress occurs when perceived pressure on an individual exceeds their ability to cope.
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THE PHYSIOLOGY OF STRESS AND THE SYMPTOMS TO WATCH OUT FOR
The body reacts to too much stress or pressure with a variety of signs and symptoms
including physical, behavioural, emotional and performance issues, which are detailed in
the following table. You may have personally experienced some of them or known other
people who have, hopefully you will not have experienced all of them!
WHAT HAPPENS IN THE BODY
Consider what you have you seen in other people or personally experienced?
The following table details a range of symptoms, some are warning signs, some are more
serious health conditions. The key is being aware of your personal warning signs of being
‘off balance’ and making positive changes, which are detailed in the following sections.
Loss of humour
Not eating properly – (the liver releases extra sugar for energy
making you feel hungry and perhaps crave the ‘not so healthy’
food options!)
Making mistakes, missing deadlines

Behavioural changes
Increased smoking or alcohol consumption
Change in sleeping patterns
Feeling depressed or nervous
Irritable
Memory loss, poor concentration
Anxious, demoralised
Loss of confidence
Performance changes Absenteeism
Poor performance
Brain activity changes: this results in people thinking less and

reacting more instinctively, but not always taking time to think
things through
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Constantly tired
Loss of energy
Difficulty making decisions

Emotional changes
Feel unable to cope or ready to burst into tears
Feel tense, angry, impatient
Feel powerless or overwhelmed
Headaches
Clenched teeth
Nail biting
Joint and back problems – muscles tense for action
Heart beats quicker and harder – coronary arteries dilate, blood

pressure rises
Respiration increases to allow more oxygen to the lungs
Sweating increases
Physical changes
Fat reserves processed to produce energy affecting blood
sugar levels
Digestion slows down or stops – stomach and small intestines

reduce activity causing nausea or sickness
Kidney, large intestine and bladder slow down causing potential

bowel problems
Hormonal changes – adrenaline and noradrenaline released,

cortisol released
Reduced immune system
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TECHNIQUES TO HELP YOU MANAGE STRESS AND BECOME MORE RESILIENT
The following techniques can be used in a variety of stressful or challenging situations when
you feel under pressure. They can help you change your perspective of a situation to regain
control and help you move forward. There are a range of techniques as there is no right or
wrong answer. It is for each individual to find out the solution that will personally help them.
• 3 A’s
• Developing Perspective
• Applying TCP
• Incorporating the Perception Gap
• Applying the STOP strategy
• Identifying your Tipping Point
3 A’S TECHNIQUE TO HELP YOU ADJUST TO CHANGE
This technique helps you to adjust to challenging situations when you feel under pressure.
(Ref. Professor Stephen Palmer, Centre for Stress Management)
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When you are faced with a challenging situation (from the previous list of possible causes),
ask yourself the following questions:-
1. What can you Alter? e.g. can you do something different? Can you involve other
people to help? Would talking to someone make it easier? Can you change the
time scale? etc.
2. What can you Avoid? e.g. is there someone you should avoid? Should this task
be handled by another member of the team? Can you travel a different way? etc.
3. What do you need to Accept? e.g. when the fire alarm goes off you need to evacuate
the building, the health and safety measures in place for everyone’s safety, the risk
assessment criteria, regulatory requirements etc.
DEVELOPING PERSPECTIVE – TUNING INTO YOUR INNER

CONFLICTING CONVERSATIONS
In stressful situations, we can experience a series of inner conflicting conversations and

thinking habits which can have the potential of jeopardising or hijacking our rational
thought process and making a situation feel worse. Our thoughts and expectations drive
our feelings, affecting our emotions and subsequent behaviour. We can also get into the
habit of feeling we cannot manage a situation causing a negative downward spiral until we
can unlock the resources to change the situation.
Head talk – what are you saying to yourself?
e.g. it’s all too much, I must finish this otherwise I am no good! I don’t think I can do
this etc.
Feeling talk – what are you feeling?
e.g. I feel overwhelmed, I feel cross, I feel anxious etc.
Body talk – what is your body saying?
e.g. I am exhausted, my bones ache, give me a rest! I feel tired etc.
To help address the inner conflicting and often negative conversations, we need to observe
them and acknowledge them. It can involve taking a bold step forward with courage to
have a go at replacing them with more positive inner comments.
e.g. I feel challenged, I am excited by the opportunity, I have the courage to deal with
the situation, I can do it etc.
55
It will take practice, some perseverance and some courage to make changes. Changing
negative thought patterns and habits takes time to create more positive thought pathways.
One of the techniques is to consider how you can change your thinking, your circumstances
and your physiology.
APPLYING CHANGES – THE TCP OF CHANGE
TCP stems from the idea of applying TCP or an antiseptic to a wound (from my ex
nursing days!). Using the analogy, we can apply TCP to stressful situations to help change
our perception of stress.
Change your:
• Thinking – taking time to pause and think about the situation

• Circumstances – what can you do differently? Who can you ask for help?
• Physiology – stand up, move around, breathe, change your position
INCORPORATING THE PERCEPTION GAP
The perception gap refers to your perceptions about a situation or event, what you think will
happen, versus what actually happens. The ‘gap’ is the difference between your perception
of the situation and what actually happens in real life.
To illustrate the perception gap, consider when you have asked a colleague to finish a
project by next Friday. Your perception is that they can do the project, they have the skills
and resources and it will be completed on time. There are several options of what happens
in reality:-
a. You expect the project to be completed, but by Friday no progress has been made –
you feel frustrated with a big perception gap, from what you thought would happen
b. You expect the project to be completed by Friday and you experience delight when
it is completed early on Wednesday. There is a big perception gap from what you
thought would happen and what actually happened, but it is a positive gap.
c. You expect the project to be completed by Friday, and it is completed on time,
on Friday. There is no perception gap as the timescales have been achieved and
everyone is happy.
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We can set perceptions on situations or events of what we think will happen. This can lead
to stress and pressure when our perceptions are not met. For example:-
About yourself – I can do this, ‘I must do well’

About others – they should do what I want in a certain way
About the situation – this ought not to be happening, I expected a different outcome
If we are very fixed in our thought process the perception gap may appear too big when the
outcome is not what we anticipate. We may expect too much from others or a situation.
If we are more open to different alternatives and perspectives when things don’t go as we
think, we reduce the perception gap and can experience less stress about a situation.
Analogy
In London when you are getting on the underground you will hear a recorded message
saying, ‘mind the gap between the platform and the train’. This is for our protection and safety.
The gap remains there, it is our perception of the size of the gap which is important and
how we think it could affect us.
In the same way the Perception Gap, is a warning sign for you about being too fixed in
your thinking. You can increase your stress if what you think will happen (your perception),
doesn’t occur.
Example
Another example in the UK after the June 2017 elections. The polls all said the Conservatives
would win with a HUGE majority. The reality was that, ‘yes’ they did win, but without an
overall majority. The public behaved as though the Conservatives lost and Labour won,
because the perception gap is vast!
To help reduce your perception gap consider the following statement:
I would prefer if they behaved this way, but I can manage it they don’t
I would prefer if this happened, but I can consider other alternatives if it doesn’t
We all do things differently and often have different perspectives about situations and events
from our colleagues. Being more flexible and realistic about our expectations of others can
help us to be more resilient.
57
APPLYING THE STOP STRATEGY (REFERENCE W. TIMOTHY GALLWEY)
This technique can help take control of your thinking. When you are faced with a challenging
or stressful situation, you can apply each of the 4 steps:
Step back – physically stepping back or moving away from a situation or in your mind
stepping back
Think – taking time to think differently about a situation
Organise your thoughts – to consider other options
Proceed – with a different approach or specific action
IDENTIFYING YOUR TIPPING POINT
Your Tipping Point illustrates if you are motivated, feeling ‘in control’ and growing with
just the right amount of challenge. Some people need a certain amount of stress to feel
invigorated and to sharpen their performance. For others, it is just ‘too much’ and they
reach the Tipping Point feeling under pressure, ‘off balance’ and stressed.
The following picture illustrates how our performance can change. We can feel motivated,
challenged and work and perform well with the correct amount of challenge. If the pressure
becomes too great we can reach a tipping point where we become ineffective, tired, and
burdened. It is a fine balance to maintain motivating work levels, whilst ensuring sufficient
breaks, time to recharge and recover.
Recognise your TIPPING POINT and

Refresh mind and body with Recovery Breaks
Peak performance
Motivation
tired Stress
effective
indecisive
creative
fuzzy mind
motivated
reduced efficiency
competent
burdened
interested
irritable
comfortable anxious
bored fatigued
unaware burnout
Keep 20% in reserve
58
TAKING TIME TO RECHARGE
Taking a few moments each day to recharge is important in the management of stress. It
involves remembering to take care of yourself, so that you can look after yourself whilst
also helping those around you, whether family or work colleagues. It is important to choose
what is right for you, what will give you a moment of pause, to give your mind some clarity
and create renewed energy.
Here are some techniques so you can choose the ‘best fit’ for you:-
BREATHING TECHNIQUES
Breathing techniques are useful to help the body and mind recharge. They create a pause
moment, when you take time to stop, briefly, allowing a moment to adjust your behaviour and
your thoughts and to refocus and choose the next point of action. Breathing techniques help
to improve concentration and focus and create a sense of calm in a fast-paced environment.
There are many breathing techniques. I like to suggest the following number sequence based
on breathing in and out to certain time points. Counting the numbers in your mind allows
the mind to clear and recharge. It also frees your mind from irrational thoughts. Effective
deep breathing has the effect of clearing the lungs and allowing the body to breathe in
fresh oxygen fully:-
2:4 – breath in to a count of 2 and breath out to a count of 4, slowly

Try any of the above sequences for a few minutes to create a sense of calm. You can start
at 2:4 and build up to 7:11.
(Some of these breathing techniques are practiced within Mindfulness)
MINDFULNESS MEDITATION
Mindfulness as a technique links in with stress management to help you relax, relieve
stress and improve mental and physical health. It can help you enjoy the world more and
understand yourself better by focusing your awareness on the present moment, while calmly
acknowledging and accepting your feelings and thoughts, sensations in your body, and
the environment around you. In the rush of modern life, you may be too busy and find
yourself losing connection with the present moment, perhaps missing out on what you’re
doing and how you’re feeling.
59
Mindfulness helps you find that connection by actively noticing new things so you focus
on the present moment, noticing the sights, sounds, smells and tastes around you to be
completely engaged. It also involves being aware of your thoughts and feelings that occur
from one moment to the next.
Practicing mindfulness meditation
1. Sit on a straight-backed chair or cross-legged on the floor.

2. Focus on an aspect of your breathing, such as the sensations of air flowing into
your nostrils and out of your mouth, or your tummy rising and falling as you
inhale and exhale.
3. Once you’ve narrowed your concentration in this way, begin to widen your focus.
Become aware of sounds, sensations, and your ideas.
4. Embrace and consider each thought or sensation without judging it as good or
bad. If your mind starts to race, return your focus to your breathing. Then expand
your awareness again.
(Reference: ‘Mindfulness – a practical guide to finding peace in a frantic world’ by Mark

Williams & Danny Penman).
TAKING A CREATIVITY BREAK
Taking frequent breaks (ideally every 20–40 minutes) throughout the day is essential to
help the body and mind recharge and function well. It can be as simple as briefly standing
up, stretching, physically moving, walking to get a glass of water etc. As was highlighted
in Chapter 4, the break only needs to be a few seconds or minutes. You are allowing your
brain a brief pause to process information, a moment to look out the window, some time
to reflect etc. This can all help to dissipate and prevent any build-up of stress and pressure
and provide your body and mind with an energy boost.
Give yourself permission for a lunch time walk or 10-minute walk during the day, you
will be surprised how your creativity juices start to flow and you feel more relaxed and in
charge. Exercise releases the feel-good hormones (endorphins) into the body.
TREAT YOURSELF TO SOME STRESS RELIEVING FOODS
Food plays an important part in the management of stress, remembering to eat healthily
and regularly, reducing sweet, sugary foods, reducing caffeine (which increases your heart
rate and can lead to insomnia), and reduce fizzy drinks, which can cause added stress to the
body. Focus more on alkaline-based foods with plenty of fruit and vegetables, wholegrains,
nuts, seeds etc. (See Chapter 3).
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Drinking plenty of water and green tea will also be beneficial to help concentration and focus.
Make sure your weekly shopping includes some of the following super foods which help
reduce stress:-
• Pumpkin seeds
• Almonds (high in calming magnesium)
• Walnuts (good Omega 3, relieve anxiety)
• Vitamin C – oranges, berries, blueberries
CHALLENGING YOUR HABITS AND BOUNCING BACK
Habits develop over many years and become familiar patterns, but they are not always helpful!
Sometimes we need to challenge our habits which may have led to stress in the past and
change the negative habits or thought patterns which are not helping us grow and develop.
• What can we do differently?

• Have we had negative thought patterns which we need to challenge and change?
• Do we need to question some of our thoughts or emotions to make positive
behaviour change?
Remind yourself of what is working well, what is going right, who does support you, in
what way your life is improving?
Focus on the good, positive habits which can help move you forward.
SUMMARY:
Your personal tool kit to gain balance, improve your energy and performance
1. Watch for the signs of stress and pressure
2. Apply the 3 A’s or the TCP of change
3. Remember your perception gap
4. Use the STOP tool
5. Identify your tipping point
6. Take time to relax using some breathing techniques
7. Take regular breaks and keep moving – (take a brief stand up break now before
reading the next chapter), take time away from your desk at lunch time (ideally
for a lunch time walk).
8. Eat healthily and reduce sugary goods
9. Challenge your habits, allow the best to stay, but change those that are not helping
you by making positive changes
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WELLBEING AT WORK Creating an effective and healthy working environment
6 CREATING AN EFFECTIVE
AND HEALTHY WORKING
ENVIRONMENT
In this chapter, we will explore the environment where you work which can impact on how
you feel and your work efficiency. We want to uncover the secrets all around your desk space
and working area and offer some solutions to creating a healthier working environment.
We will consider:-
• Your current working space

• How to maintain a healthy space around your work desk, office, etc.
• Creating an effective home office space
• Future options
Throughout my business career I have had several working environments and have also seen
companies change their philosophy to work and office space over the years. Desk spaces
vary enormously, with different shape desks, different heights and variations in office size
and space available. I have personally worked in my own private office, had a large curved
desk in an open plan environment and squashed with a small desk in a corner looking into
a wall, which did not work for me!
I have also experienced an environment designed with feng shui principles with curved
walkways, water features, bright colours, innovative lighting and chill out rooms with
background music.
I have seen huge amounts of clutter, some desks and computer screens covered in sticky
paper messages, others surrounded by family photos, and some with so many screens there
is no desk space available. Some desks are so close together there is no sense of personal
space, whilst other people enjoy too much space. Some companies have a ‘hot desk’ approach
shared by several people at different times, others have standing and sitting desks.
As there is a huge variety depending on the type of business, the nature and style of work
and our important individuality, it is evident that there is no absolute right or wrong answer.
What is key is finding a work space that works for you, that will help you be creative when
you need to be and allow you to quietly focus at key times to be productive and effective
and ultimately do your job well wherever you work.
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As you read this chapter I would like you to consider where you spend most of your time
at work, whether you work from home or an office. You may need a range of spaces to
allow time by a computer, creative thinking time, reading space, time with a team or time
standing and walking around. Decide if you can make any simple changes initially or other
equipment or furniture changes that would enhance your working environment to bring an
overall feeling of improvement so you enjoy the space you work within.
When I am writing or working on a project which involves a lot of computer work, I take
my computer to a table/desk area where it is quiet, where I have a good view to a garden
or space that allows me to look up and be more creative and focused. I know my work is
enhanced if I have a lovely view over trees and the countryside or even hearing birds singing.
YOUR CURRENT WORKING SPACE
The space and the environment around us can have a profound impact on our work efficiency,
how we feel and whether we are creative and focused in our work. If you are in an open
plan office, positioning yourself away from distractions will be key or using head phones if
the ambient noise is distracting.
Look at the space around you now and consider the following questions:-
1. How comfortable are you in the space, both physically in the chair and emotionally
how the space makes you feel?
2. What do you see on the desk area? Is it tidy? Are their papers and documents piled
up and how long have they been there?
3. Would you be happy to show it to others as a good example?
4. What is under or behind your desk or lurking in cupboards?
5. How organised is your work space? Is there adequate filing and storage space, if
required?
6. What is the view around you from your desk area?
7. Do you work in a ‘paperless or clear desk’ office environment?
8. Is the lighting effective so you can see your work?
9. Do you have family photos and personal items in the space?
10. Is it a quiet and calm area or are you distracted from other people and noise?
The above questions are a starting point to help provide focus so you can make some
simple changes. Answer them truthfully and see which ones you need to tackle first. You
may want to tick the ones that resonate with you and you know would make a difference
if you changed.
63
The idea is to choose one or two simple changes initially, even if it is putting aside ½ hour
each day to file old papers, documents and projects away to provide a clearer space as a
starting point.
MAINTAINING A HEALTHY SPACE AROUND YOUR WORK DESK, OFFICE, ETC
In this section, we will explore several key principles to help you work more efficiently in
the space around you.
1. Whatever the space, start by reducing the clutter, removing unwanted items,
unused papers etc file any documents, shred any irrelevant ones, throw away any
rubbish, clean your computer, clean your desk. Create a clear space around you.
2. Desk size, position, space – this is personal preference and will depend on company
policy and the space available. There are so many variations including curved,
height adjustable and even those that allow you to stand and sit at different times
throughout the day. The sit/standing desks can increase motivation, team work
and increase the number of interpersonal interactions improving communication.
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3. Maintain an organised space with adequate storage or filing options – many

companies are aiming to be as paper-free as possible, however there will inevitably
always be some paper work which needs filing. Having a suitable filing and storage
system is essential. It needs to be easy to access, easy to do and allows the space
you need. Be rigorous by only keeping what you need to, scan what you can and
take time to regularly clear out old information.
4. Lighting – poor lighting can lead to fatigue, headaches, anxiety, and stress. Ideally
aim for task lighting which increases luminance in reading areas, or direct lighting
on the desk area, ideally natural light and ensure the computer screen is free from
any glare from bright light or the sun. Consider the use of daylight bulbs where
possible. These are often described as full spectrum light bulbs which emit a crisp
daylight colour. They are primarily designed to help combat the effects of seasonal
effective disorder (SAD Syndrome) where reduced daylight in the winter months
affects some individuals. Daylight bulbs can help to reduce eyestrain and metal
fatigue, and are ideal in office or home environments where light may be minimal.
5. Dealing with distractions – if you are in a quiet private office or open plan
environment you will have different distractions. The key is trying to manage noise
and distractions. If you have your own office, you can of course close your door
if you do not want to be disturbed, but ensure your team know when you can be
interrupted! If you are in an open plan space, you may be able to use a head set
to listen to music or head phones to reduce distractions.
6. Music – music can affect emotional wellbeing, physical health, social functioning,
communication abilities, and cognitive skills. Certain music is effective in enhancing
focus and concentration. Consider classical or baroque music which is the same
tempo as the Alpha waves in the brain helping to create the ideal state for learning,
concentration and relaxed attentiveness. Listening to music of similar tempo, ideally
with no words (60–80 beats per minute) encourages the brain to emit brain waves
of a similar frequency e.g. Bach, Beethoven, Handel, Mozart (sometimes referred
to as the Mozart Effect).
7. Adjusting your chair to enhance your body posture – ensure your chair is adjusted
(see ergonomic guidelines below). Most chairs allow you to adjust the seat heights
and angle. The aim is to have your hips slightly higher than your knees. You may
also use a kneeling stool or similar specialist back chair. If your chair does not have
a lumbar support you can create one by placing a small rolled-up towel in the small
of your back to support your back. Some offices use swivel chairs, where you can
adjust the height, backrest and even the height of the arms.
65
8. The view from your desk – what you can see from your desk is important. Are you
someone who needs to be near a window to see a view? You may be in an office
with a wall in front of you, if so consider hanging a favourite picture or scene on
the wall to improve your view. The view around the office area is also important.
If you are looking into a tidy organised area interspersed with plants it will feel
very different to facing a crowded untidy office space.
9. Desk surface – you need to be able to see it to use it! This means adequate space
for your computer, laptop, phone and only the documents you are working on. A
desk is a place ‘to work’ not a place to store work! Keep the table space organised
e.g. positioning your phone, keyboard, water and cup of tea so your body feels
comfortable and can easily reach things.
10. Keyboard position with height of desk – if you are using a computer keyboard
you should be able to rest your fingertips lightly on the keyboards with your
elbows approximately at right angels (90 degrees) to the surface of the desk with
your upper arms relaxed at the side of your body. Your wrists should be straight
and your forearms parallel to the desktop.
11. Computer or laptop position – ensure the height of the screen allows your head
to be upright and not pushed forward or back to see the screen. You can also use
a document stand. There is an optimum distance from the computer to your eyes
(51cms, 20inches), this will depend on whether you wear glasses or not and if you
have had your eyesight tested regularly, also the size of your computer screen. It is
based on health and safety at work regulations when working on Display Screen
Equipment.
12. Remember the space under and behind your desk – it is not meant to be a secret
filing space! Keep it clear, so your feet can move and you can move your chair freely.
13. Plants – plants can help staff to relax and make the office feel less sterile, as well
as increasing oxygen levels. Plants add colour to an office environment, and can
enhance the beauty of your surroundings. They have added health benefits as many
help clean pollutants out of the air as they add oxygen and humidity to your office,
which can help fight against illness and disease. The presence of plants can also
increase creativity.
14. Ensure you have good ventilation ideally with fresh air. This can positively impact
efficiency and improve job satisfaction.
A good office not only needs quiet areas to work, but also provide areas where staff can
discuss and share ideas, be creative, have some fun and encourage positive emotions. This can
be created by altering the décor in certain areas to stimulate creativity and idea generation,
providing more comfortable, relaxed seating. Depending on the demands of work, some
offices provide peaceful areas where staff can relax and unwind and escape the work-floor.
This can have marked improvements in worker productivity.
66
I have seen some wonderful relaxation and ‘break out’ areas painted in different colours,
with comfortable seating, fun lighting, white boards to stimulate sharing of ideas and the
use of music.
The provision of space that allows employees to have a short 10 minute break or nap is
also useful when energy levels may be reducing. A short break can have a profound effect
on afternoon efficiency.
TABLE: ERGONOMIC GUIDELINES
Maintaining the correct posture whilst working is key to a healthy work space. It includes
your chair and foot position, how you use your computer, mouse and keyboard and the
position of your spine, head and neck to provide an optimum support to your body to
help you work effectively and healthily. There are variations especially if your work involves
several computer screens and will also depend on the size of your computer screen. The
following guidelines summarise the key areas to consider:-
Ergonomic Guidelines for your chair, computer, monitor, mouse and your posture
Your Chair – carry out your own ergonomic assessment on your chair from your feet to your head
1. Adjust the height of the chair to ensure your feet are firmly on the floor with your
lower legs lower that your hip by approx. 5% i.e. your knees are sloping down
2. Allow 1–3 inches between the edge of the seat and the back of your knees.
3. Ensure your bottom is back comfortably in the base of the chair to help maintain
an upright spine and open shoulders. Place a lumbar support slightly below the
waist line if required.
4. Connect your shoulder blades to the back of the chair by leaning into the chair
5. Maintain a good seated posture and ensure your neck is long, with your chin just
slightly nodding forward
6. Use arm rests and a high back chair that supports your shoulder blades, if at all
possible. If the chair has arms ensure they will go under the desk
67
The Monitor/Computer
1. Position the monitor to minimize glare by placing it at a right angle to light sources
or windows
2. Place the monitor as far away from you as possible while maintaining the ability to
read without consciously focusing. Keep a minimum distance of 20 inches.
3. Place the centre of the screen at a 15 degree down angle from your eyes with your
neck only slightly bent holding your head perpendicular to the floor. If you eye line
is at the top of the screen, when you look down to the screen you will be in the
correct position. As your eyes are connected to the muscles in your neck, this also
ensure the correct neck alignment so your body is in balance at your work area.
4. It should be completely in front of you so that you do not have to twist your body
to see it
The Keyboard
1. Position the keyboard slightly below the elbow and at a negative angle to allow
the wrists to remain straight when you sit in a slightly reclined posture. You should
have a comfortable fold at the elbows.
2. If you do use a wrist rest while actively typing, it is meant to rest on and not to
lean on when working. Hold your hands and arms off any supports while typing.
3. It is better to keep the keyboard level allowing the wrists to stay in their natural
position. Tilting the keyboard can lead to repetitive strain injuries.
The Mouse (if used)
1. Place the mouse on the same level as and immediately next to the keyboard tray.
2. Keep the mouse in the arc line of the keyboard so that you can reach it when
rotating your arm from the elbow.
3. Do NOT use a wrist rest while using the mouse. Your forearm needs to be free to
move so you do not strain the wrist.
68
Posture
1. Position your hips so that they are slightly higher than your knees while your feet
are flat on the floor.
2. Move your feet around often. Use a footrest if you have one, but only part of the
time. Ideally no crossing of ankles!
3. Lean back slightly. Leaning the trunk back to somewhere between 100–130 degrees
from parallel to the floor will open up the hips and ease pressure on the pelvis.
Make sure your chair back will support your shoulders at this angle while still
providing good lumbar support.
4. Hold your head slightly up so that it is roughly perpendicular to the floor.
5. Let your upper arms hang naturally from your shoulders.
6. Let your lower arms rest on the armrests of your chair either parallel or slightly
below, to the floor.
7. Keep your wrists straight.
8. Take frequent breaks. 10 minutes for every hour of work and 30-second micro-
breaks every 10 minutes is a good schedule.
9. Stretch during those breaks.
10. Change your position frequently. Move your feet, lift your arms, adjust your hips, and
just make sure to subtly alter your posture continuously throughout the work day.
CREATING AN EFFECTIVE HOME OFFICE SPACE
If you work from home occasionally or most days you will need to create a space which,
where possible, incorporates the key principles already discussed. If you are fortunate to
have a spare room to use as a home office, it will be easier to close the door on your work
to maintain a balance between home and work. You could also be part of the increasing
trend to create a separate office ‘room’ in your garden. However, many people need to use
space at home for dual purpose e.g. a dining/kitchen table which becomes your office desk
as well as a family or home space at different times of the day.
Creating a home/work space can be a challenge, but there are many home office and storage
solutions available to follow the principles already outlined in this chapter.
When you work from home storage solutions are still very important so that documents
can be stored away effectively when not in use, ideally out of sight.
Home office working provides many advantages for flexible working styles hopefully in a
quiet environment. Modern technology and internet access, alongside cloud-based computing
and storage systems etc, means that accessing information from different locations is easier
than ever before.
69
A home office will still need adequate support with computer outlets, printers, power supply
and places to charge devices alongside the provision of technical support when things do
not go according to plan! (I had to laugh at myself when writing this paragraph as during the
day I dropped my mobile phone which subsequently needed repair. A reminder to myself and
my readers to check all backup systems are in order, insurance and technical support in place
and contingencies when things go wrong).
Try to incorporate all the principles we have discussed and look objectively at your home
space. Consider what small changes could make it more effective or ask a friend to give a
second opinion? Can you re-organise the space slightly, invest in a different filing cupboard,
bring in some daylight bulbs, position yourself with a good view out of a window etc.
FUTURE OPTIONS
People are increasingly working remotely choosing to work from a variety of locations so
our working environments are constantly changing and we use a variety of spaces to work
from. The emerging workforce has trained in schools with smartphones, tablets and laptops
at their disposal. They have been trained to be mobile. It is now becoming the norm to
communicate via social media, video conferencing via mobile devices. It is also even more
important to take regular breaks and to promote good posture away from looking down
on a laptop or hand-held device.
This trend will continue to increase using phones, tablets and computers away from the
traditional office space, and even utilising the local coffee shop with free internet and wi-fi
access. The advantage of mobile working is that people can often choose spaces that work
for them with flexible working times (e.g. allowing parents to go to the school sports day
or other events as I did in-between writing this chapter!).
This amazing flexibility for working in different environments is positive in so many ways
however, it does give the added challenge of remembering to ‘switch off’ from work which
you have read about in the previous chapters!
For organisations promoting mobile, flexible working it is important to understand that

a mobile office can be accessed anywhere at any time. It is important to respect times by
setting clear limits to save employees from overworking, being clear about non-office hours
and when employees can ignore their devices. The behaviour and standards set by a manager
is key, avoiding ringing employees to ask questions outside working hours and scheduling
your late inter-office emails to delay being sent until morning.
So, it is now time to stand up, look up and stretch. Take a moment to pause and reflect
before clearing some of those documents from your desk!
70
WELLBEING AT WORK Making a start
7 MAKING A START
As we approach the end of this book, I would like to summarise all the key messages and
provide a framework to move forward making positive changes that can improve your
health and wellbeing.
In this last chapter, we will cover the following key sections:
• Wellbeing at work – a summary of the key messages throughout this book

• Making a start – what you can do, today
• Positive steps forward – choosing your first steps to action
• Gaining commitment – from yourself and those around you
• Taking action – to make a difference
WELLBEING AT WORK – SUMMARY
Throughout this book I have emphasised how the challenges on individuals are greater than
ever with constant changing technology, 24/7 culture and pressures of work and home life.
Maintaining your health and wellbeing can help provide the strength and inner resources to
cope with the demands of busy lifestyles, and ensure that organisations have staff working
as effectively as possible.
Each chapter has taken you on a journey and it is now important to agree some action
points. Decide what you can personally do to take more control of your health and wellbeing.
1. In chapter 1 we focused on your current situation, your own wheel of life to highlight
your personal priority areas giving you some areas to work on throughout the book.
2. Chapter 2 explored your body clock, what affects your biorhythms and how you
can work effectively at different times of the day.
3. Chapter 3 took you on an eating journey to understand how you can boost your
wellbeing by eating certain foods. We considered brain stimulating foods, healthy
snacks, relieving stress and the amazing value of water and the occasional glass
of wine!
4. Chapter 4 was your moment to take some exercise and understand why moving
regularly is key both at work and at home, we explored the value of walking
meetings and daily strategies to encourage you to be more active throughout the
day following the 30-minute rule of accumulating 30 minutes of moderate activity,
most days and taking mini breaks.
71
5. Chapter 5 focused on those pressures and stresses which are part of everyday life,
understanding what happens in our body when we feel under pressure and considering
some techniques to help manage stress to become more resilient including TCP,
STOP and different breathing techniques.
6. Chapter 6 was all about your working space and environment around you. We
discussed how to create an effective working space including correct seating, table
layout, good lighting, access to fresh air and scenery. We challenged you to keep
your working space clear of clutter, to manage distractions and to explore a variety
of different environments with the increasing mobility of modern technology.
MAKING A START
As you have been reading this book, your focus will have been drawn to certain areas which
have resonated for you. Completing your health wheel will have highlighted the areas of
greater concern to think about and focus on.
Here are some questions to help provide direction for you:-
1. If I could change one thing today to improve my wellbeing what would it be?
Here are some examples:
○○ Scheduling my work tasks more based on my energy times throughout the day
○○ Drinking extra water
○○ Standing up more throughout the day
○○ Using the breathing techniques during a challenging situation
○○ Making sure I eat more super fruits and vegetables each week
○○ Taking ½ hour to tidy away some ‘old’ documents
○○ Giving my body a boost with some brain stimulating foods at lunch time
○○ Taking a lunch time walk at least once a week
○○ Choosing which friends or colleagues you will share some of the ideas with to
be your ‘action buddy’ to meet with regularly, to check progress and support
you on your journey
2. Who else in my team would benefit from me sharing this wellbeing advice with?
○○ Work colleagues, family, friends etc
3. How can I be a good role model?

○○ Taking lunch
○○ Leaving work on time
○○ Standing up and moving around
○○ Allowing time to pause and recharge in-between projects
72
4. Is stress and pressure affecting my performance?

○○ Observe the warning signs
○○ Learn to use STOP, TCP, 3 A’s, identifying your tipping point etc
5. Would my desk and working area benefit from a re-organisation?

○○ Checking my chair is adjusted correctly for my desk area
○○ Reorganising my home office space
○○ Moving my desk to face a window or different view
There may be other questions you would like to add.
Making a start is about knowing which area or areas would be good to focus on and then
agreeing simple changes to start the momentum. The first step is usually the hardest, but
once taken the others can follow much quicker.
You may need to take a moment now to write down your key areas. I like to start with a
blank piece of paper, writing by hand (not computer) so I am involving my muscle memory
and just allowing 5–10 minutes to agree with myself which areas to focus on. Then a brief
walk-about to let my unconscious mind start to work.
A good starting point is to refer to each chapter (or the summary above) and agree one
action point from each chapter. Write your priorities on the action table below.
Key areas from each section Action points
Action Table
When you have chosen your action points you can set specific goals. When setting goals or
objectives it is useful to remember the stages described in the 7-steps of SMARTER goals.
73
TABLE 7 STEPS OF SMARTER GOALS
1. Specific – what you want to achieve and includes what, why, who, where and
when of a goal
e.g. I want to drink more water
2. Measurable – can you measure the objective and be able to track progress?
e.g. I want to drink ½ litre of water before lunch and ½ litre after lunch
3. Achievable or agreed – can you achieve it and do you have a belief that you can
achieve it?
e.g. drinking more water is do-able and will make me feel better and more energised
4. Realistic or relevant – stretching you a little, and checking you have sufficient
resources to achieve the objective, a goal that matters to you
e.g. I have a water bottle and water available, it will have a health benefit
5. Time-bound – a definite time for completion or a deadline

e.g. by the end of the day my water bottle will be empty
74
6. Evaluate success – revise and expand if required, it may also need to be exciting!
e.g. I will buy a fun water bottle so I enjoy drinking from it and it makes me smile
7. Recorded and rewarded – writing down progress and rewarding yourself when
completed
e.g. at the end of the working week I can allow myself a glass of wine or other suitable
reward!
POSITIVE STEPS FORWARD
My focus has been to provide easy to digest information, a variety of strategies and tools
to try out and new approaches to consider both at work and at home.
I hope I can leave you inspired to make small changes to your life so you can be more
productive, feel energised and positive, and find time to recharge and relax when you need to.
You need to decide which small changes you can make to start moving forward.
One technique to help bring change into your body is visualisation. It helps by bringing
the goal ‘alive’ so you can imagine yourself actually achieving your desired goal.
VISUALISATION
Visualisation involves imagining and rehearsing in your mind using all the senses:-
○○ Visual – what will it look like?

○○ Hearing – what will you hear or what will people be saying? The sounds or positive
comments people may make
○○ What will you feel? – the feelings and sensations you may experience
○○ What will it taste like? – and including any smells or aromas you may experience
It is also useful to make it as colourful and lifelike as possible with all the appropriate
thoughts and feelings going through your body, as if you are really enjoying and experiencing
what you want to happen.
75
FIRST STEPS
Making a start means you will have to commit to some actions! Once you have decided
which goal you are working on, here are some further questions to confirm:-
1. Define your goal

2. Describe where you are now in relation to your wellbeing
3. Try to determine the half-way point from where you are now and where you want
to be
4. We then need to determine the mid-point between the half-way point and the goal
5. Then you can figure out the first step
You can draw 5 circles and follow the steps in the order of the circles to find your starting
point.
It’s a strange order, but it can help you determine the first thing you need to do.
2 5 3 4 1
Describe Figure out Try to Determine Define
where you your first step determine the mid-way between your goal
are now ½ way point the ½ way point
and your goal
When you have figured out your first step, you may also need to ask:-
○○ Is anything stopping me?

○○ Do I have all the resources I need or do I need to call on other people for support?
○○ What is a realistic time frame so I can agree when I am starting?
POSITIVE TENSE
Set any agreed actions in the positive and present tense:-
○○ What you are achieving to boost your wellbeing?

○○ How you are feeling?
○○ What positive effect it is having for you?
76
QUICK OR EASY WINS
When you are starting anything new or making changes, I find it is really useful to find
some easy things to start with, what I call the quick wins or easy starters e.g. drinking
more water each day for most people is relatively easy to do, it will give you an energy
boost and is definitely a quick win, rather than attempting a complete reorganisation of
your office overnight!
GAINING COMMITMENT
Companies are aware that healthy engaged staff work more effectively, are more creative and
innovative. Employees will bring in greater results for the organisation and help to create
a competitive edge. Whilst organisations know this information, sometimes a reminder at
management and senior management level may be required!
Maintaining the health and wellbeing of employees is essential to manage the demands
of busy lifestyles and ensure that companies have staff working as effectively as possible.
Supporting wellbeing practices is important throughout the organisation. Having support
from work colleagues, friends and your manager is key to feeling positive about making
any health changes or agreed actions. Having time to talk through what you would like
to change with colleagues provides a useful sounding block to check that your actions will
work in practice e.g. the designer office chair may be outside the company budget, but
an alternative could achieve the same effect and make a difference to your posture whilst
working at your desk.
TAKING ACTION
I hope you feel inspired to start to your journey to greater health and wellbeing at work,
with some simple changes to get you going and perhaps some mid-term and longer-term
goals to be working towards. It takes about 3 weeks (21 days) to create a new habit. Allow
yourself the first 3 weeks to try some things out and have a go. Then decide which new
techniques are going to be really helpful by continuing with them past the 21-day stage.
By the time 3 months has passed you will have created a new healthy way of thinking and
created a new, and lasting habit.
77

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1 Are you well at work? 8

2 Understanding your body clock 15

3 Eating to boost your wellbeing 24

4 The importance of exercise 40

5 Managing your stress and dealing with pressure 49

6 Creating an effective and healthy working environment 62

ABOUT THE AUTHOR

HEALTH CIRCLES LTD

Find more here: http://www.healthcircles.co.uk/

1 ARE YOU WELL AT WORK?

• Exploring today’s changing culture

EXPLORING TODAY’S CHANGING CULTURE

PAINTING A PICTURE OF THE CURRENT SITUATION

21ST CENTURY CHALLENGES

Available 24/7 hours

Changing Managing other

Not allowing any

Less staff for Dealing or keeping

Consider your own recent challenges.

• Do you have any control over them?

PERSONAL MONITOR/HEALTH GAUGE

CREATING YOUR OWN WHEEL OF LIFE

1. Start by drawing a circle on a piece of paper (see example in table below).

TABLE 1 – DRAWING YOUR OWN WHEEL

(remember to add the headings that relate to you)

Wheel of life – balance wheel

Fun and Finances

Draw a line across each category to reflect your level of

TABLE 2 EXAMPLE OF A COMPLETED WHEEL

Wheel of life – balance wheel

Fun and Finances

Draw a line across each category to reflect your level of

HEALTH FROM THE GOVERNMENT’S PERSPECTIVE

The cost of ill-health

Health, work, wellbeing

A summary of the programmes aims are:-

• to ensure the general health of the working age population improves

• The Business HealthCheck tool – to enable businesses to estimate the costs of

The HSE’s initiatives contribute to improving health and wellbeing including:-

• Learning about your body clock

LEARNING ABOUT YOUR BODY CLOCK

SOME OF THE FACTORS AFFECTING YOUR BIORHYTHMS INCLUDE:

THE NATURAL HIGHS AND LOWS

TUNING INTO YOUR BODY CLOCK

best for swimming, long-term

 3–5 am – the body is usually fast asleep

 6–7 am – this is a good time to wake up for most people!

 10–11 am – maximum alertness

 12–1 pm – lunch time

 2–3 pm – the body’s ‘biological siesta’

 3–5 pm – an energy boost

 5–7 pm – time for exercise!

 9 pm – the body is getting ready for sleep

 10–11 pm – the body enters ‘shutdown’

 12 pm–3 am – time for deep sleep

QUESTIONNAIRE TO DETERMINE THE CHARACTERISTICS OF OWLS AND LARKS

Take a few moments to circle the answer most like you

A. It never happened C. It happened 2 or 3 times

A. Seldom or never later C. Between one and 2 hours later

A. Very well C. Poorly

A. 8pm - 9.30pm D. 12.31am - 1.45am

A. 4am - 7am D. 4pm - 7pm

A. Definitely a ‘morning’ type C. More an ‘evening’ type than a ‘morning’ type

2 Understanding your body clock 15

3 Eating to boost your wellbeing 24

5 Managing your stress and dealing with pressure 49