 Recognising and avoiding burnout

Cognitive behavioural techniques for stress management and resilience

Building a culture of self-compassion

Mindfulness

Managing online meetings

Ensuring a healthy work-life balance

Prioritising self-care

Given the demanding nature of health and social care roles, prioritising self-care is essential to sustain resilience and wellbeing. Stress can adversely affect health and job performance, so it is vital to take proactive steps to mitigate the impact. The following characteristics are particularly important:

<p>Given the demanding nature of health and social care roles, prioritising self-care is essential to sustain resilience and wellbeing. Stress can adversely affect health and job performance, so it is vital to take proactive steps to mitigate the impact. Recognising the importance of self care for wellbeing is the fifth Foundations for Wellbeing (FWB).</p>



<p></p>



<p>Compassion-focused expressive writing can help us overcome self-criticism and develop the self-reflection that underpins self-compassion.</p>



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<p>Research indicates that people who regularly engage in expressive writing tend to feel happier and more satisfied. Writing about negative emotions and life experiences can alleviate stress, depression and anxiety and discourage unhealthy rumination. It can even improve immune system functioning and physical health. There is also evidence that writing about positive experiences can be beneficial for wellbeing.</p>



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<p>Research conducted with social work students (<span tooltipText="Developing Resilience for Social Work Practice. Macmillan." class="has-tooltip">Grant et al., 2014</span>) revealed that writing about their emotional responses to practice significantly improved their reflective ability and empathy and reduced feelings of distress. Similar benefits have been observed among healthcare professionals (e.g.<strong> </strong><a href="https://doi.org/10.1179/096992609X12455871937620" target="_blank" rel="noreferrer noopener">Sexton et al., 2009</a><strong>; </strong><a href="https://doi.org/10.3389/fpsyg.2021.624176" target="_blank" rel="noreferrer noopener">Procaccia et al., 2021</a><strong>; </strong><a href="https://doi.org/10.23750/abm.v89i6-S.7452" target="_blank" rel="noreferrer noopener">Tonarelli et al., 2018</a>). Expressive writing is believed to benefit individuals by encouraging them to reflect on their experiences and express their emotions, by helping them process thoughts and attribute meaning to these experiences. It also enhances emotional regulation skills, a critical component of resilience for practitioners. </p>



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<p>To maximise benefits, people should write about their emotions every day, but dedicating just a few minutes to this task can significantly enhance wellbeing (<a href="https://doi.org/10.1348/135910707X250910" target="_blank" rel="noreferrer noopener">Burton &amp; King, 2008</a>). While there is no ‘correct’ method for expressive writing, the following tips may prove helpful:</p>



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<ul class="wp-block-list">
<li>Set aside regular time: Dedicate a specific time each day for expressive writing. Consistency is key to reaping benefits.</li>
</ul>



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<li>Create a conducive environment: Find a quiet and comfortable space where you can focus without distractions.</li>
</ul>



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<li>Choose your medium: Decide whether you prefer writing by hand or typing on a compute, whatever method feels most comfortable and natural for you.</li>
</ul>



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<li>Write freely: Let your thoughts flow freely without judgement or censorship. Do not worry about grammar, spelling, or punctation and resist the urge to edit or make corrections as you write.</li>
</ul>



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<li>Write about your responses to specific situations: i.e. those that evoked negative feelings (e.g. fear, confusion, embarrassment or frustration) and those that were positive (e.g. satisfaction, pride, or a sense of meaning).</li>
</ul>



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<li>Make a note of what you were doing and who you were with; this can help you identify patterns to your reactions and facilitate a more in-depth understanding of your emotions.</li>
</ul>



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<ul class="wp-block-list">
<li>Focus on emotions: Write about your feelings and emotional experiences, both positive and negative.</li>
</ul>



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<li>Be honest and authentic: Write from the heart, without trying to impress or please anybody else.</li>
</ul>



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<li>Use descriptive language: Paint a vivid picture with words to convey the depth of your emotions and experiences.</li>
</ul>



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<li>Use different perspectives: Writing in the third person can provide you with distance and a fresh perspective on your experiences.</li>
</ul>



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<li>Reflect on your writing: Take some time to reflect on what you have written and how it makes you feel.&nbsp;</li>
</ul>



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<li>Practice self-compassion: Be kind and gentle with yourself as you explore your emotions through writing.&nbsp;</li>
</ul>



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<p>It is important to note that while writing about emotions can be beneficial, it may not be suitable for people experiencing persistent or severe mental health challenges. Any personal reflections on emotional reactions to work experiences should be kept confidential and securely stored.&nbsp;</p>


Using compassion-focused expressive writing


<p>Learning to be mindful</p>



<p>Practicing mindfulness can help us maintain personal boundaries while enhancing our self-awareness and reinforcing the importance of self-care. Several apps are available that introduce mindfulness principles and offer guided meditations tailored to people’s unique needs and situations. For example, ‘one-minute mindfulness’ exercises can help us recover after difficult meetings and switch off from work-related concerns upon returning home.&nbsp;</p>



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<p>Some brief mindfulness techniques include:</p>



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<ul class="wp-block-list">
<li>Deep breathing: Take slow, deep breaths, focusing your attention on the sensation of air entering and leaving your body. This helps calm the mind and centre your focus.</li>
</ul>



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<li>Body scan:&nbsp;This involves moving your attention slowly through different parts of the body. Start at the top of your head and gradually move down to your toes. You could focus on feelings of warmth or relaxation of different parts of your body.</li>
</ul>



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<ul class="wp-block-list">
<li>Mindful observation: Choose an object in your environment and examine it closely, paying attention to its colours, shapes, and textures. Engage your senses fully in the present moment.</li>
</ul>



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<ul class="wp-block-list">
<li>Grounding exercise: Notice your connection to the ground beneath you. Feeling the support of the floor or chair beneath your feet or body can help you return to the present moment during times of stress or anxiety.</li>
</ul>



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<ul class="wp-block-list">
<li>Mindful eating:&nbsp;Paying attention to the taste, sight and textures of what you eat. For example, when drinking a cup of tea or coffee you could watch the steam that it gives off or observe how hot and liquid it feels on your tongue. Mindful eating can also prevent over-eating by making us aware that we are full.</li>
</ul>



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<ul class="wp-block-list">
<li>Mindful walking:&nbsp;If possible, find a quiet space outside to walk. Notice the feeling of your body moving, the air against your skin, the feeling of your feet on the ground, and the different sights, smells and sounds that are around you.</li>
</ul>



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<ul class="wp-block-list">
<li>Five senses exercise: Engage each of your five senses by noticing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.</li>
</ul>



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<li>Gratitude practice: Take a moment to reflect on three things you are grateful for right now. This can help shift your focus to the positive aspects of your life. More information on <a href="https://staging.isort-frontend.pages.dev/toolkit/individuals/self-confidence-and-self-efficacy/practicing-gratitude" target="_blank" rel="noreferrer noopener">gratitude practice</a> can be found in FWB2 Self-confidence and Self-efficacy.</li>
</ul>



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<li>Mindful meditation:&nbsp;Sit quietly and focus on your breathing, your thoughts, your bodily sensations, and what you can hear around you. You could do a systematic body scan (as above) or choose to explore your bodily sensations randomly as they occur. If your mind wanders, simply notice this is happening and gently try to focus yourself back on the present.&nbsp;</li>
</ul>



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<p>These brief techniques can be practiced anywhere and anytime to bring more awareness and presence into your day.</p>



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<p>There are many mindfulness apps available such as <a href="https://buddhify.com/">Buddhify</a> and <a href="https://www.headspace.com/">Headspace</a>. Both require subscriptions, but others are available free of charge. At the time of writing this workbook, NHS workers have free access to several wellbeing apps (including Headspace). See <a href="https://www.england.nhs.uk/supporting-our-nhs-people/support-now/wellbeing-apps/">here</a> for details.&nbsp; Insight timer is a free app providing guided meditations for sleep, anxiety and stress (see <a href="https://insighttimer.com/en-gb">here</a>).</p>


Learning to be mindful


<p></p>



<p>Reflective pause</p>



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<p><em><strong>How does your current approach to managing email impact your productivity and well-being? What adjustments could you make to improve your email management habits?</strong></em></p>



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<p>Professionals typically spend one to three hours per day managing work-related emails (<a href="https://www.independent.co.uk/news/office-workers-uk-email-time-a9149121.html" target="_blank" rel="noreferrer noopener">Hearn, 2019</a>), although this varies by role, type of work and personal habits. Remote workers may spend even more time reading, responding to, and organising emails. Unfortunately, email has become a major workplace stressor, contributing to reduced productivity, increased burnout and disengagement.  Failing to disconnect from email during evenings, weekends and holidays can also threaten work-life balance and wellbeing. Many organisations now offer guidelines to promote healthy email management and enhance ‘e-resilience’ among employees. </p>



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<p><a href="https://doi.org/10.1111/joop.12462" target="_blank" rel="noreferrer noopener">Russell and colleagues </a>(2023) provide some useful strategies for optimising email management to safeguard both wellbeing and job performance.  These involve:</p>



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<ul class="wp-block-list">
<li>Respecting and enforcing work-email boundaries: e.g. using automatic replies, scheduling emails to be sent during work hours and removing pressure to respond outside these hours.</li>
</ul>



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<li>Regularly triaging emails: e.g. frequently reviewing and dealing with emails promptly and allocating sufficient time for this task.</li>
</ul>



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<li>Observing email etiquette: e.g. being polite and considerate in email exchanges, providing clearly actionable points and intentions.&nbsp;</li>
</ul>



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<p>Some other tips include:</p>



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<ul class="wp-block-list">
<li>Set specific times for checking email: Constantly checking email is disruptive. Schedule specific times during the day to check and respond to emails, rather than reacting to every notification as it arrives.</li>
</ul>



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<ul class="wp-block-list">
<li>Use email management tools: Use filters, labels, and folders to organise incoming emails. This will help prioritise important messages and reduces clutter.</li>
</ul>



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<ul class="wp-block-list">
<li>Keep up with digital housekeeping: Periodically review and declutter your inbox by archiving and deleting old emails.&nbsp;</li>
</ul>



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<ul class="wp-block-list">
<li>Switch off email notifications: They impair concentration and can induce stress and anxiety.</li>
</ul>



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<ul class="wp-block-list">
<li>Limit unnecessary emails: Avoid contributing to email overload (your own and other people’s) by sending unnecessary messages. Be concise and clear in your communication to reduce back-and-forth exchanges. Limit the use of ‘OK’ and ‘thank you’ emails – instead, use ‘thank you in advance’.</li>
</ul>



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<ul class="wp-block-list">
<li>Unsubscribe from irrelevant mailing lists: Regularly review your subscriptions and unsubscribe from newsletters or mailing lists that no longer provide value.</li>
</ul>



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<ul class="wp-block-list">
<li>Practice the two-minute rule: If you can respond to an email in two minutes or less, do it immediately. This prevents emails from piling up in your inbox.</li>
</ul>



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<ul class="wp-block-list">
<li>Recognise ‘switching costs’: Be aware that ‘switching’ between email and other types of work can add up to two hours to your working day.</li>
</ul>



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<ul class="wp-block-list">
<li>Develop ‘rules of engagement’: Establish clear boundaries for email use and decide when you will read emails and when you will switch off.</li>
</ul>



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<ul class="wp-block-list">
<li>Manage other people’s expectations: An ‘out of office’ notification should mean just that.</li>
</ul>



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<ul class="wp-block-list">
<li>Take email vacations: If possible, disconnect for half a day a week, or even longer.&nbsp;</li>
</ul>



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<li>Use the phone: Consider picking up the phone if emails are &gt;3 paragraphs, or if messages fill the screen (&gt;2 paras).</li>
</ul>



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<ul class="wp-block-list">
<li>Reflect on your email strategies – are they purposeful and efficient, or reactive and habitual? Are you a constant checker of email? is this necessary?</li>
</ul>


How to be ‘e-resilient’ – tips for managing email


<p></p>



<ul class="wp-block-list">
<li>Have regular breaks away from your desk: This will help reduce the intensity of work and get you in the habit of switching off. Micro breaks (getting up and moving around for a few minutes) can improve concentration and reduce stress. Regular breaks from a computer screen are vital for visual and musculoskeletal health. Short bursts of exercise are beneficial, but wherever possible try to get outside each day in natural settings.&nbsp;</li>
</ul>



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<ul class="wp-block-list">
<li>Establish an unwinding ritual: For the last 30 minutes of your working day, only start jobs that you can complete easily. Alternatively, spend time clearing your desk.&nbsp;</li>
</ul>



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<ul class="wp-block-list">
<li>Write a daily exit list: Jotting down what you need to do the next day will help clear your mind and provide a sense of control and resolution. Mentally prepare yourself as you review your activities the following day.&nbsp;</li>
</ul>



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<li>Identify a corridor between work and home: People who do emotionally demanding work often need to ‘decompress’ before moving into their personal life. Consider how you can transition between work and home, physically and mentally: change your clothes, have a shower, cook a meal, or go for a run. <a href="https://staging.isort-frontend.pages.dev/toolkit/individuals/self-care-and-wellbeing/quick-wins/learning-to-be-mindful" target="_blank" rel="noreferrer noopener">Mindful walking</a> (see Quick Win in FWB5 Self-care and Wellbeing) can be a good way to switch off, as it increases awareness of your bodily sensations and encourages you to tune into your environment as you walk. </li>
</ul>



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<ul class="wp-block-list">
<li>Find a restorative place: Spend 15 to 20 minutes somewhere you feel happy and relaxed. This could be a favourite chair or a place in the garden.&nbsp;</li>
</ul>



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<ul class="wp-block-list">
<li>Switch off when you commute home: Avoid seeing commuting as extra work time; read a book or talk to a fellow passenger if you are on public transport or listen to music in the car. If you are working at home, use a ‘virtual commute’ such as meditation, yoga or a go for a walk, to unwind before and after the working day.</li>
</ul>



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<li>When you think about work after the working day, are you are problem-solving or ruminating? Problem-solving can provide solutions and insights, whereas ruminating will drain your mental and physical energy. So, try to make sure any thoughts about work are restricted to the former.</li>
</ul>



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<ul class="wp-block-list">
<li>Do something different: It is particularly replenishing to use a totally different skillset during leisure time. So, for example, take up a craft, join a choir, or learn a foreign language (see <a href="https://staging.isort-frontend.pages.dev/toolkit/individuals/learning-mindset/quick-wins/increasing-psychological-flexibility-doing-something-different">Quick Win on increasing psychological flexibility in FWB3 Learning Mindset</a>).</li>
</ul>



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<ul class="wp-block-list">
<li>Use your diary to schedule activities that you enjoy: Planning your leisure time well in advance will help make sure you get opportunities to switch off.</li>
</ul>



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<ul class="wp-block-list">
<li>Practise self-compassion and self-kindness: avoid the punitive self-talk that can encourage you to work longer and more intensively (see <a href="https://staging.isort-frontend.pages.dev/toolkit/individuals/self-care-and-wellbeing/building-a-culture-of-self-compassion" target="_blank" rel="noreferrer noopener">FWB Self-care and Wellbeing – Core Action</a> and <a href="https://staging.isort-frontend.pages.dev/toolkit/individuals/self-care-and-wellbeing/quick-wins/compassion-focused-expressive-writing">Quick Win )</a>.</li>
</ul>



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<ul class="wp-block-list">
<li>Get another perspective: Regular input and advice from a mentor or a coach can be liberating. Anticipating opportunities to talk about concerns with a trusted person can help people contain difficult emotions and to switch off.</li>
</ul>



<p></p>


Tips for a healthier work-life balance


<p></p>



<p>To improve our work-life balance, we need to consider how we allocate our time and across different life domains and how closely this is aligned with our personal values. The work-life balance wheel is a useful, self-reflective tool to help accomplish this (<strong>see </strong><span tooltipText=" Developing Resilience for Social Work Practice. Macmillan." class="has-tooltip">Grant &amp; Kinman, 2014</span>). Make a list of the most significant work and non-work elements in your life – they may include the following: </p>



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<ul class="wp-block-list">
<li>Career, education, training and personal development.</li>
</ul>



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<li>Relationships with partner, children, other family members and friends.</li>
</ul>



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<ul class="wp-block-list">
<li>Health, exercise and nutrition.</li>
</ul>



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<ul class="wp-block-list">
<li>Fun and recreation.</li>
</ul>



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<ul class="wp-block-list">
<li>Hobbies, interests and creative activities.</li>
</ul>



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<ul class="wp-block-list">
<li>Community activities.</li>
</ul>



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<ul class="wp-block-list">
<li>Emotional wellbeing and personal growth.</li>
</ul>



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<ul class="wp-block-list">
<li>Spirituality or religious commitments.</li>
</ul>



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<p>Next, plot each element on a wheel representing the amount of attention you currently give to each aspect, allocating scores of 1 to 5 (see below), where the inner circles represent low scores and the outer circles for higher scores. A low score (1 or 2) suggests that you are not giving this aspect much consideration, whereas a score of 5 shows that you give it a great deal. Indicative scores are shown by the green line in the example below.&nbsp;</p>



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<p>The next step is to consider the level of attention you would like to give to each aspect of your life. Provide a second set of scores for each dimension on the same wheel: as above, a low score (1 or 2) means that this aspect is not very important to you, whereas a high score (4 or 5) indicates that it is very important. The example below shows these scores as a red line.&nbsp;</p>



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<p>Finally, compare any discrepancies between the two sets of scores and identify where the biggest differences lie. In the example you can see that the individual who has drawn up their wheel is spending considerable time and energy at work, and financial concerns are also a key focus. Health, wellbeing and exercise and time with friends are getting much less attention than desired. Is this sustainable and what could they do to change this?</p>



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<div class="wp-block-image">
<figure class="aligncenter size-full"><img loading="lazy" decoding="async" width="700" height="486" src="https://isort-backend.s14staging.uk/wp-content/uploads/2024/05/new-bal.png" alt="" class="wp-image-2216" srcset="https://isort-backend.s14staging.uk/wp-content/uploads/2024/05/new-bal.png 700w, https://isort-backend.s14staging.uk/wp-content/uploads/2024/05/new-bal-300x208.png 300w" sizes="(max-width: 700px) 100vw, 700px" /></figure></div>

Improving work-life balance: The work-life balance wheel


<p></p>



<p>1. Imagine that a close friend is having difficulties or suffering in some way. How would you respond to them? Write down what you would typically do and say, paying particular attention to the tone in which you usually talk to your friends.&nbsp;</p>



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<p>2. Think about times when you have had difficulties or are suffering in some way. How do you respond to yourself in these situations? Write down what you typically do and say, noting the tone in which you tend to talk to yourself.&nbsp;</p>



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<p>3. Can you notice a difference between the two approaches? If so, why? What makes you treat yourself so differently from how you treat others?&nbsp;</p>



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<p>4. Consider how things might change if you responded to yourself in the same way as you do to a close friend when you are suffering or experiencing difficulties in your life.</p>


Being your own best friend


<p></p>



<p>Reflective pause:&nbsp;</p>



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<p><em><strong>What do you do to sooth yourself? How might you incorporate new strategies to enhance your ability to manage stress and maintain well-being?</strong></em></p>



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<p>Self-soothing is an essential skill for maintaining mental and emotional health, managing stress and building resilience in the face of challenges. Engaging in self-soothing activities cultivates self-compassion and self-care, allowing you to nurture yourself during times of need. Strategies such as<a href="https://staging.isort-frontend.pages.dev/toolkit/individuals/safe-and-secure/quick-wins/breathing-exercise" target="_blank" rel="noreferrer noopener"> deep breathing</a>  and <a href="https://staging.isort-frontend.pages.dev/toolkit/individuals/self-care-and-wellbeing/quick-wins/learning-to-be-mindful" target="_blank" rel="noreferrer noopener">mindfulness</a> will be particularly helpful, but other techniques are: </p>



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<li>Progressive muscle relaxation: Tense and release different muscle groups in the body to release physical tension and promote relaxation.</li>
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<li>Visualisation: Imagine yourself in a peaceful, serene setting, such as a beach or forest, to evoke feelings of calmness and tranquillity.</li>
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<li>Sensory activities: Engage your senses by listening to calming music, smelling soothing scents like lavender, or indulging in a warm bath or shower.</li>
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<li>Calm your senses: find 5 things to look at; 4 things to listen to; 3 things you can feel.</li>
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<li>Positive self-talk: Replace negative thoughts with positive affirmations or reassuring statements to cultivate a sense of self-compassion and optimism.</li>
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<li>Self-Care practices: Prioritise self-care activities such as getting enough sleep, eating nutritious meals, and engaging in activities that replenish you.</li>
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<li>Physical activity: Engage in gentle exercise or stretching to release tension and boost mood through the release of endorphins.</li>
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<li>Creative expression: Express yourself through creative activities like writing, drawing, or painting, allowing emotions to flow freely and promoting self-expression.</li>
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<li>Social connection: Reach out to supportive friends, family members, or colleagues for comfort and companionship when times are hard.</li>
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<p>Give yourself a butterfly hug: wrap your arms across your chest, patting your arms with alternate hands.</p>


Using strategies for self soothing

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