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Vitality & Energy

Our physical health, nutrition, exercise and sleep

Self-Coaching Guide: Vitality & Energy at Work

Hydration and Nutrition: Staying hydrated and eating nutritious meals are fundamental for sustaining energy levels and cognitive function. Proper hydration and nutrition can prevent feelings of fatigue and improve overall health.
I feel well rested at the start of the workday
  • Relevance to Wellbeing:
    • About Rest: it is a multifaceted concept that goes beyond mere cessation of activity. In the context of wellbeing, rest encompasses physical, mental, and emotional rejuvenation.  
      • Psychological Insights:  
        • Deep Rest: Is a profound psychophysiological state that rejuvenates both the mind and body. Unlike temporary relaxation, deep rest involves a complex process where individuals feel physically and socially safe, leading to psychological safety. This state helps dissolve distressing thought patterns and promotes a sense of calm and rejuvenation. 
        • Cognitive Interference: Suggests that rest is essential for reducing cognitive interference, which is the intrusion of irrelevant thoughts that can disrupt mental processes. Effective rest helps clear the mind, improving focus and cognitive function. 
      • Health Insights: 
        • Allostatic Load: Chronic stress can lead to an allostatic load, which is the wear and tear on the body due to prolonged exposure to stress hormones. Rest helps mitigate this by allowing the body to recover and restore balance, aiding muscle recovery and restoring energy levels, preventing burnout, and reducing the risk of stress-related health issues such as insomnia, headaches, and weakened immunity. 
        • Effort-Recovery Model: Emphasizes the importance of rest for recovery from work demands. Adequate rest allows individuals to replenish their physical and mental resources, preventing burnout and maintaining overall health. 
    • Mental Health: Rest reduces stress and enhances cognitive function, improving creativity and problem-solving skills. 
    • Emotional Wellbeing: Rest helps maintain emotional balance and promotes mindfulness. 
    • Overall Performance: Regular rest breaks enhance focus, productivity, and prevent burnout. 
    • Holistic Recovery: Rest complements sleep by providing essential mental and physical restoration during waking hours. 
  • Reflective Prompts:  
    • How many hours of sleep do you get on average each night? 
    • How restful and restorative is the quality of your sleep? 
    • Putting sleep to one side, what else do you to that you class as being restful?  
    • What factors might be affecting your sleep quality (e.g., stress, environment, diet)? 
    • How do you feel when you wake up in the morning? 
  • Action Strategies:
    • Establish a consistent sleep routine. 
    • Create a restful sleep environment (e.g., dark, quiet, cool).
    • Limit caffeine and screen time before bed. 
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I control my schedule to avoid back-to-back meetings and allow time for thinking
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I take breaks during the workday to recharge my batteries
  • Relevance to Wellbeing: 
    • Productivity: Scheduled breaks improve overall productivity and efficiency by preventing fatigue and maintaining high energy levels. 
    • Psychosocially Healthy Work Practices: Short breaks help mitigate stress by providing opportunities for relaxation and mental recovery. This is crucial in managing psychosocial risks, as prolonged stress can lead to burnout and other mental health issues. 
    • Enhanced Focus and Productivity: Regular breaks can improve focus and productivity by preventing cognitive fatigue. This also aligns with good psychosocial risk management practices by promoting a healthier, more sustainable work pace. 
  • Reflective Prompts:  
    • How often do you take breaks during the workday?  
    • What prevents you from taking regular micro-breaks? 
    • What activities help you feel recharged? 
    • How do you feel after taking a short break? 
    • How committed are you to increasing the regularity with which you build micro-breaks into your daily rhythm?  
  • Action Strategies: 
I have plenty of ‘get-up-and-go’ / energy at work
  • Reflective Prompts:
    • What activities or habits contribute to your energy levels? 
    • Are there any patterns or times of day when you feel more or less energetic? 
    • How does your energy level affect your work performance? 
  • Action Strategies:
    • Incorporate physical activity into your daily routine. 
    • Ensure you are eating balanced meals and staying hydrated. 
    • Practice stress management techniques. 
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I use breathing techniques as a tool to slow down and stay calm
  • Relevance to Wellbeing: 
    • Stress Reduction: Controlled breathing techniques, such as deep breathing, have been shown to reduce stress and anxiety. They activate the parasympathetic nervous system (‘rest, digest and recover’), which helps to lower heart rate and blood pressure, promoting a state of calm. 
    • Stimulation of the Vagus Nerve: Deep and slow breathing activates the vagus nerve, which is a key component of the parasympathetic nervous system. This activation helps to trigger the body’s relaxation response, reducing stress and promoting a sense of calm. 
    • Improvement of Vagal Tone: Regular practice of breathing exercises can enhance vagal tone, which refers to the activity of the vagus nerve. A higher vagal tone is associated with better emotional regulation, lower stress levels, and improved overall health. 
    • Improved Mental Health: Improved vagal tone through breathing exercises can lead to better mood regulation and a decrease in symptoms of depression and anxiety. Studies have found that techniques like diaphragmatic breathing can enhance mood and overall mental wellbeing.  
    • Enhanced Physical Health: Activating the vagus nerve through breathing can also improve digestion, reduce inflammation, and enhance immune function. Breathing exercises can also improve lung function and respiratory efficiency. Techniques such as pursed-lip breathing are particularly beneficial for individuals with chronic respiratory conditions like COPD. 
  • Reflective Prompts:  
    • Have you tried any breathing techniques before? If so, what was your experience? 
    • How do you currently manage stress and anxiety? 
    • What situations at work make you feel stressed or anxious? 
    • Have you been taught how to breathe correctly from your diaphragm? If not, are you willing/curious to explore that as an underdeveloped skill?  
  • Action Strategies: 
    • Diaphragmatic Breathing: Focus on breathing deeply into your diaphragm rather than shallowly into your chest. This technique helps increase oxygen intake and promotes relaxation. 
    • Box Breathing: Inhale for four seconds, hold your breath for four seconds, exhale for four seconds, and hold again for four seconds. This method can help reduce stress and improve concentration. 
    • Alternate Nostril Breathing: Close one nostril and inhale through the other, then switch nostrils and exhale. This practice balances the nervous system and enhances mental clarity. 
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I feel drained while I am working*
  • Relevance to Wellbeing: 
    • Mental Health Issues: Prolonged exhaustion can lead to anxiety and depression, as it depletes your emotional resources and makes it harder to cope with stress. 
    • Physical Health Problems: Chronic fatigue can increase the risk of high blood pressure, frequent infections, and other health issues due to a weakened immune system. 
    • Reduced Productivity and Motivation: Feeling constantly drained can impair your decision-making abilities, shorten your attention span, and decrease your overall motivation, making it difficult to perform effectively at work. 
  • Reflective Prompts:  
    • Can you identify specific tasks or situations that make you feel drained? 
    • How often do you feel drained during the workday? 
    • What are some potential causes of your fatigue (e.g., workload, stress, physical health)? 
  • Action Strategies:
    • Take Regular Breaks: Incorporate short breaks throughout your workday to rest and recharge. Techniques like the Pomodoro method, which involves working for 25 minutes followed by a 5-minute break, can be very effective. 
    • Stay Hydrated and Eat Well: Ensure you’re drinking enough water and eating balanced meals. Proper nutrition and hydration are essential for maintaining energy levels and cognitive function. 
    • Practice Mindfulness and Relaxation Techniques: Engage in 1–5-minute activities like deep breathing, meditation, or yoga stretches to reduce stress and improve mental clarity. These practices can help reset your mind and body, making it easier to handle work demands. 
    • Physical Activity: Incorporate some form of physical activity into your day, even if it’s just a short walk. Exercise can boost your mood and energy levels, helping you feel more refreshed. 
    • Self-Management: Develop skills to manage your time, energy, and resources effectively. 
    • Prioritizing, Planning, and Habit-Stacking: Integrate movement, nutrition, rest, and sleep habits into your daily routine. 
    • Sustainable Work Practices: Implement strategies for sustainable energy and time management. 
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I eat nutritious meals and snacks throughout my work day
  • Relevance to Wellbeing: 
    • Enhanced Cognitive Function: Nutritious foods support brain health by providing essential nutrients that enhance cognitive function and concentration. This is linked to the brain-gut axis, where a healthy gut microbiome positively influences mental clarity and mood. 
    • Improved Energy Levels: Consuming balanced meals helps maintain steady energy levels by supporting mitochondrial function, which is crucial for cellular energy production. This prevents the energy crashes often associated with poor nutrition. 
    • Better Stress Management: A diet rich in vitamins and minerals can improve the body’s ability to manage stress. Nutritional psychiatry highlights how certain foods can act as medicine, reducing anxiety and promoting overall mental wellbeing. 
  • Reflective Prompts:  
    • What types of foods do you typically eat during the workday? 
    • How do your eating habits affect your energy levels and concentration? 
    • What barriers prevent you from eating nutritious meals and snacks? 
  • Action Strategies: 
    • Plan and prepare healthy meals and snacks in advance. 
    • Keep healthy snacks readily available at work. 
    • Educate yourself on balanced nutrition and portion sizes. 
    • Limit business lunches and functions where healthy food choices are not available.  
    • Ask your employer to remove/limit access to Highly, Palatable Processed Foods in canteens, vending machines, work functions.  
    • Brain-Gut Axis and Microbiomes: Understand the connection between your gut health and overall wellbeing. 
    • Nutritional Knowledge and Skills: Educate yourself on the impact of nutrition on your physical and mental health.
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I keep well hydrated throughout the work day
  • Relevance to Wellbeing: 
    • Enhanced Cognitive Function: Proper hydration supports cognitive abilities, including concentration, memory, and decision-making, which are crucial for maintaining high productivity levels. 
    • Sustained Energy Levels: Staying hydrated helps prevent fatigue and the mid-afternoon energy slump, keeping you alert and energised throughout the day. 
    • Improved Physical Health: Adequate hydration reduces the risk of headaches, dizziness, and other dehydration-related health issues, contributing to overall well-being and reducing absenteeism. 
  • Reflective Prompts:  
    • How much water do you drink each day? 
    • Do you find it easy to stay hydrated? If not, what makes it challenging for you? 
    • Do you notice any differences in your energy levels or concentration when you are well-hydrated? 
    • What strategies can you use to remind yourself to drink water? 
  • Action Strategies:
    • Set a Daily Water Intake Goal: Aim to drink a specific amount of water each day, such as 2 litres (about 8 cups). Use a water-tracking app to monitor your intake and set reminders to stay on track. 
    • Carry a Reusable Water Bottle: Always carry a water bottle with you. This makes it easier to sip water throughout the day and serves as a visual reminder to stay hydrated. 
    • Incorporate Water-Rich Foods: Include fruits and vegetables with high water content in your diet, such as cucumbers, oranges, and watermelon. This not only helps with hydration but also provides essential nutrients. 
I am careful about my caffeine intake
  • Relevance to Wellbeing: 
    • Enhanced Cognitive Function: Moderate caffeine intake can improve attention, alertness, and reaction times, which are crucial for maintaining high performance levels at work. 
    • Mood Improvement: Caffeine has been associated with a reduced risk of depression and can help improve mood and reduce feelings of fatigue, contributing to overall mental well-being. 
    • Physical Health Benefits: In moderation, caffeine can reduce the risk of certain diseases, such as Parkinson’s disease, and enhance the effectiveness of pain relief medications.  
    • Anxiety and Jitters: High doses of caffeine can lead to increased anxiety, nervousness, and jitteriness. This is because caffeine stimulates the central nervous system, which can exacerbate stress and anxiety symptoms. 
    • Sleep Disruption: Consuming caffeine, especially later in the day, can interfere with sleep patterns, leading to insomnia and poor sleep quality. This can negatively impact overall well-being and cognitive performance. 
  • Reflective Prompts: 
    • How many caffeinated drinks do you consume daily? 
    • How does caffeine affect your sleep and energy levels? 
    • What alternatives to caffeine can you incorporate into your routine? 
  • Action Strategies:
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I spend long periods sitting down while working*
  • Relevance to Wellbeing: 
    • Increased Risk of Chronic Diseases: Prolonged sitting is linked to a higher risk of developing chronic conditions such as heart disease, type 2 diabetes, and certain cancers. This is due to the negative impact on blood sugar regulation, blood pressure, and fat metabolism. 
    • Musculoskeletal Problems: Sitting for extended periods can lead to lower back pain, poor posture, and spine issues. It can also cause muscle stiffness and weakness, particularly in the lower back and hips. 
    • Reduced Metabolic Rate: Long periods of inactivity slow down the metabolism, which affects the body’s ability to regulate blood sugar and break down fats. This can contribute to weight gain and obesity. 
    • Mental Health Impact: Sedentary behaviour is associated with increased feelings of anxiety and depression. Lack of physical activity can negatively affect mood and overall mental well-being. 
    • Vascular Issues: Sitting for too long can cause blood and fluid to pool in the legs, leading to swelling, varicose veins, and in severe cases, deep vein thrombosis (DVT). 
  • Reflective Prompts:  
    • Think about the time you spend sitting while working, and then sitting in the car/travelling, sitting while eating, sitting if watching TV per day – what does that add up to on average? 
    • How often do you take breaks to stand or move around? 
    • What impact does prolonged sitting have on your physical and mental health? 
    • What changes can you make to reduce the amount of time you spend sitting? 
  • Action Strategies:
    • Use Sit-Stand Desks: Incorporating height-adjustable desks allows you to alternate between sitting and standing throughout the day. Studies have shown that this can significantly reduce overall sitting time and improve health outcomes. 
    • Take Regular Movement Breaks: Set reminders to stand up and move around every 30 minutes. Short breaks for light activity, such as stretching or walking, can help break up prolonged sitting periods. 
    • Integrate Walking Meetings: Whenever possible, hold meetings while walking instead of sitting in a conference room. This not only reduces sitting time but also promotes physical activity and can enhance creativity and engagement. 
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I ‘unplug’ from work and technology at least one hour before bedtime

 

  • Relevance to wellbeing: 
    • Disrupted Sleep Patterns: The blue light emitted from screens can interfere with the production of melatonin, the hormone responsible for regulating sleep. This can delay the onset of sleep and reduce sleep quality. 
    • Increased Stress and Anxiety: Engaging with work emails or social media before bed can keep your mind active and stressed, making it harder to relax and fall asleep. 
    • Reduced REM Sleep: Continuous stimulation from screens can delay REM sleep, which is crucial for cognitive functions like memory consolidation and emotional regulation. 
  • Reflective Prompts:  
    • How often do you use screens before bed? 
    • How does screen time before bed affect your sleep quality? 
    • What activities can you do instead of using screens before bed? 
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  • Action Strategies:  
    • Set a Digital Curfew: Establish a specific time, at least one hour before bed, when all electronic devices are turned off. This helps signal to your brain that it’s time to wind down and prepare for sleep. 
    • Create a Relaxing Bedtime Routine: Engage in calming activities such as reading a physical book, taking a warm bath, or practising mindfulness meditation. These activities can help transition your mind and body into a restful state. 
    • Use Blue Light Filters: If you must use electronic devices in the evening, enable blue light filters or use apps that reduce blue light exposure. This can help minimize the disruption to your circadian rhythm and melatonin production. 
    • Keep electronic devices out of the bedroom. 
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 Self-Coaching Guide: Vitality & Energy at Home

I get between 7 and 9 hours sleep at night
  • Relevance to Wellbeing:
  • Reflective Prompts:  
    • What happens if you go to bed earlier? 
    • When was the last time you tried to get more sleep? 
    • When you are on holiday, are your sleep patterns the same? 
    • What do you think you might feel like if you did get one hour more sleep per night? 
    • How does a lack of sleep affect you and others around you? 
    • What have you tried with regard to getting more sleep? 
  • Action Strategies: 
    • Establish a consistent bedtime routine. 
    • Create a sleep-friendly environment (e.g., dark, quiet, cool). 
    • Limit caffeine, alcohol, and screen time before bed. 
    • Consider relaxation techniques such as reading or meditation before sleep. 
    • Create and stick to a clear bedtime routine and rituals (sleep hygiene), which includes getting up at the same time every morning irrespective of when you went to bed! 
I have plenty of energy to do the things I want to do
  • Relevance to Wellbeing: 
  • Reflective Prompts:  
    • What are the things you want to do but don’t have the energy for? 
    • What adjustments can you make to your energy management to try and get that extra bit of energy for these activities? 
    • How does your work-life balance affect your energy levels? 
  • Action Strategies: 
    • Prioritize activities that energize you. 
    • Ensure you are getting adequate rest and nutrition. 
    • Incorporate regular physical activity into your routine. 
    • Organise a health-check to ensure biological/medical reasons for lack of energy are not an underlying cause.  
I experience sleep difficulties*
  • Relevance to wellbeing: 
    • Each stage of sleep contributes to different aspects of physical and mental health, making a full sleep cycle essential for overall well-being and optimal performance. 
    • Rapid Eye Movement (REM) Sleep: This stage of sleep is vital for healthy cognitive functions such as learning, memory consolidation, and emotional regulation. During REM sleep, the brain processes and organises information from the day. 
    • Non-REM Sleep (Stages 1-3): 
      • Stage 1: This light sleep stage helps transition from wakefulness to sleep. It’s important for relaxation and preparing the body for deeper sleep stages. 
      • Stage 2: This stage involves light sleep where heart rate slows and body temperature drops. It’s crucial for consolidating memories and processing information. 
      • Stage 3: Known as deep sleep or slow-wave sleep, this stage is essential for physical restoration, muscle repair, and immune system strengthening. 
  • Reflective Prompts:  
    • What difficulties have you been experiencing and for how long now? 
    • Which stages in your sleep cycle are being affected?  
    • To what extent do you feel your sleep difficulties are within your control to address? 
    • What have you tried already to improve your sleep? 
    • What help have you sought for your sleep difficulties? 
    • Are there any potential sleep disorders that you should discuss with a GP or sleep specialist? 
  • Action Strategies:  
    • Address Lifestyle Factors: Such as how caffeine, alcohol, lack of exercise, pain, or stress that impair your chances of sleeping well.  
    • Maintain a Consistent Sleep Schedule: Go to bed and wake up at the same time every day to regulate your body’s internal clock. 
    • Reduce Blue Light Exposure: Limit screen time at least an hour before bed to avoid disrupting melatonin production. 
    • Create a Relaxing Bedtime Routine: Engage in calming activities like reading or meditation to signal your body that it’s time to wind down. 
    • Optimize Your Sleep Environment: Ensure your bedroom is cool, dark, and quiet for optimal sleep conditions. 
    • Limit Caffeine and Heavy Meals: Avoid these in the hours leading up to bedtime to prevent sleep disruption. 
    • Cognitive Behavioural Therapy for Insomnia (CBT-I): Consider this structured program to address chronic insomnia through behavioural changes. 
    • Prescription Medications: Use sleep-inducing medications under medical supervision if necessary. 
    • Sleep Technology Devices: Utilise devices like CPAP machines for sleep apnea or wearable sleep trackers to manage sleep disorders. 
    • Light Therapy: Use bright light exposure at specific times to help regulate your sleep-wake cycle, especially for circadian rhythm disorders. 
When my energy is failing, I make time to rest, relax and recover
  • Relevance to Wellbeing: 
    • Increased Stress and Burnout: Without adequate rest and relaxation, leaders and professionals are more likely to experience chronic stress and burnout. This can lead to decreased job satisfaction and higher turnover rates. 
    • Impaired Cognitive Function: Lack of rest and recovery can result in brain fog, reduced concentration, and poor decision-making abilities. This negatively impacts a professional’s ability to strategise and solve problems effectively. 
    • Physical Health Issues: Insufficient rest and recovery can lead to various health problems, including cardiovascular diseases, weakened immune function, and chronic fatigue. These health issues can reduce overall productivity and longevity. 
    • Emotional Instability: Without proper relaxation, you may struggle with emotional regulation, leading to increased irritability, anxiety, and depression. This can affect your relationships with family, friends and work colleagues and your ability to navigate your life/work effectively. 
    • Decreased Creativity and Innovation: Rest and relaxation are crucial for fostering creativity and innovative thinking. If you do not take time to recharge you may find it challenging to come up with new ideas and solutions. 
  • Reflective Prompts:  
    • How do you recognize when you are depleted and need to rest? How attuned are you to your physical, mental or emotional energy levels? 
    • What forms of rest and relaxation work best for you? 
    • How do you feel after taking time to rest and recover? 
  • Action Strategies:  
    • Mindfulness and Meditation: Practicing mindfulness or meditation for just 10-15 minutes a day can significantly reduce stress and promote relaxation. Techniques like deep breathing or body scans can help you stay present and calm. 
    • Physical Activity: Incorporate regular physical activity into your routine, such as walking, yoga, or stretching. Exercise not only reduces stress but also improves sleep quality and overall wellbeing. 
    • Progressive Muscle Relaxation (PMR): This involves systematically tensing and then relaxing different muscle groups to release physical tension and promote relaxation. 
    • Self-Awareness: Keeping a stress journal can help you identify and understand fluctuating energy levels and what they may be associated with. Writing down your thoughts and feelings can provide relief and clarity.  
    • Self-Management: Develop skills to manage your time, energy, and resources effectively. Avoid viewing tiredness and busyness as badges of honour.  
    • Self-Respect and Self-Worth: Recognize your value and prioritise your wellbeing. 
    • Self-Care Fundamentals: Protect and sustain your health and performance through consistent self-care practices. 
My diet is good for me
  • Relevance to Wellbeing: 
    • Healthy Nutrient-rich Balanced Diet: For the average person, this includes at least 400 grams (five portions) per day, excluding starchy roots like potatoes; whole grains such as unprocessed maize, millet, oats, wheat, and brown rice; legumes, nuts, and seeds for essential nutrients and healthy fats, lean proteins such as fish, poultry, beans, and nuts with limited red or processed meats; healthy fats from sources like olive oil, avocados, and nuts while limiting saturated and trans fats; and limited sugars and salt: less than 10% of total energy intake from free sugars and less than 5 grams of salt per day.  
    • Increased Risk of Chronic Diseases: Poor diets, particularly those high in red and processed meats, sugary drinks, and low in fruits, vegetables, and whole grains, are responsible for about 25% of all adult deaths globally. This includes conditions like heart disease, stroke, Type 2 diabetes, and certain cancers.
    • Mental Health Impact: Diets high in processed foods and sugars are linked to higher rates of depression and anxiety. Conversely, a nutritious diet can improve mood and cognitive function. 
    • Obesity and Related Conditions: Unhealthy eating habits contribute significantly to obesity, which affects over 650 million adults worldwide. Obesity increases the risk of numerous health issues, including hypertension, sleep apnea, and metabolic syndrome. 
  • Reflective Prompts:  
    • Reviewing the definition of a healthy diet above, how do you assess yours and what aspects are of most concern? 
    • What types of foods do you typically eat? 
    • How do your eating habits affect your energy levels and overall health? 
    • What is your emotional relationship/history with food? 
    • What barriers prevent you from maintaining a healthy diet? 
  • Action Strategies:  
    • Start Small and Gradual: Begin with small, manageable changes rather than overhauling your entire diet at once. For example, add one serving of vegetables to your meals each day. This approach can make the transition less overwhelming and more sustainable. Practice self-compassion while making dietary changes. 
    • Focus on Whole Foods: Prioritize whole, unprocessed foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. These foods support a healthy gut microbiome, which is crucial for both physical and mental health. 
    • Incorporate Probiotics and Prebiotics: Include foods rich in probiotics (like yogurt, kefir, and fermented vegetables) and prebiotics (like garlic, onions, and bananas) to support gut health. A healthy gut microbiome positively influences the brain-gut axis, enhancing mood and cognitive function. 
    • Plan and Prep Meals: Set aside time each week to plan and prepare your meals. This can help you avoid unhealthy food choices when you’re busy or stressed. Consider batch cooking and using meal prep containers to make healthy eating more convenient. 
    • Mindful Eating: Practice mindful eating by paying attention to your hunger and fullness cues and savouring each bite. This can help you develop a healthier relationship with food and prevent overeating. 
    • Stay Hydrated: Drink plenty of water throughout the day. Sometimes, thirst can be mistaken for hunger, leading to unnecessary snacking. 
    • Seek Professional Support: Consult with a registered dietitian or nutritionist who can provide personalised advice and support. They can help you navigate dietary changes and address any specific health concerns. 
    • Educate Yourself: Learn about the benefits of a healthy diet through reliable sources. Understanding how nutrition impacts your body and mind can be a powerful motivator. For example, a diet rich in omega-3 fatty acids (found in fish, flaxseeds, and walnuts) has been shown to reduce symptoms of depression and anxiety. Learn how the Brain-Gut Axis and Microbiomes connect your eating to multiple aspects of your wellbeing and similarly, the role of Nutritional Psychiatry in improving your physical and mental health.
I feel I am getting enough of the right kinds of exercise for my body
  • Relevance to Wellbeing: 
    • Exercise and Movement: Regular physical activity is essential for maintaining health and vitality. It helps manage weight, improves mood, and boosts energy levels. Starting after age 30, people can lose 3-5% of their muscle mass per decade without regular exercise. Physical inactivity is linked to increased risks of heart disease, stroke, and other chronic conditions. 
    • Increased Risk of Chronic Diseases: Lack of regular exercise is linked to a higher risk of chronic conditions such as heart disease, type 2 diabetes, and certain cancers. Regular physical activity can reduce the risk of cardiovascular disease by up to 35%. 
    • Mental Health Impact: Physical inactivity can contribute to higher levels of anxiety and depression. Exercise releases endorphins, which are natural mood lifters, and helps reduce stress levels. 
    • Cognitive Decline: Regular exercise is crucial for maintaining cognitive function. Studies show that physical activity can improve memory, attention, and executive functioning. 
    • Reduced Energy and Productivity: Without sufficient exercise, people who carry responsibilities for complex roles and a heavy emotional and physical workload may experience chronic fatigue and reduced energy levels. This can impair their ability to perform at their best and make sound decisions. 
    • Poor Stress Management: Exercise is a powerful tool for managing stress. It helps regulate the body’s stress response and can improve resilience to stressors, which is vital for leaders who often face high-pressure situations. 
  • Reflective Prompts:  
    • What is your general exercise pattern now, and how does this compare with at different times in your life? 
    • What are your beliefs and attitudes towards exercise? 
    • What types of exercise do you enjoy? 
    • How often do you engage in physical activity? 
    • How does exercise impact your energy levels and mood? 
    • Where does getting physically fitter sit on your list of priorities? 
    • What prevents you from exercising as much as you know you need/want to?  
    • What needs do you have that are being satisfied by not exercising in the ways you believe would be better for you?  
  • Action Strategies:  
    • Set Realistic Goals: Start with small, achievable goals. Instead of aiming for an hour-long workout, begin with 10-15 minutes of activity. Gradually increase the duration as you build your stamina and confidence. 
    • Find Activities You Enjoy: Exercise doesn’t have to be a chore. Find activities that you genuinely enjoy, whether it’s dancing, hiking, swimming, or playing a sport. When you enjoy the activity, it feels less like a task and more like fun. Incorporate a mix of cardiovascular, strength, and flexibility exercises. 
    • Create a Routine: Consistency is key. Schedule your workouts at the same time each day to build a habit. Treat it like an important appointment that you can’t miss. 
    • Get a Workout Buddy: Having a friend to exercise with can make workouts more enjoyable and hold you accountable. It’s harder to skip a session when someone else is counting on you. 
    • Reward Yourself: Set up a reward system for reaching your fitness goals. It could be something small like a favourite snack, a new book, or a relaxing bath. Rewards can motivate you to stick with your routine. 
    • Mindset Shift: Focus on the positive aspects of exercising, such as improved mood, better sleep, and increased energy levels. Remind yourself of these benefits whenever you feel resistant to working out.  
My weight is within a healthy range for my height
  • Relevance to Wellbeing:
    • Physical Health: Maintaining a healthy weight reduces the risk of chronic conditions such as heart disease, diabetes, and hypertension and is linked to a longer lifespan and improved quality of life overall.  
    • Energy Levels: A healthy weight is associated with higher energy levels and better physical functioning, which can enhance your ability to engage in daily activities and enjoy life. 
    • Mental Health, Self-Esteem and Body Image: Weight can influence self-esteem and body image. People who maintain a healthy weight often report higher self-esteem and a more positive body image. There is a link between weight and mental health conditions such as depression and anxiety. Maintaining a healthy weight can help reduce the risk of these conditions.  
    • Social Wellbeing and Social Interactions: Weight can affect social interactions and relationships. People who feel good about their weight are often more confident in social settings, which can lead to more fulfilling relationships. 
    • Stigma and Discrimination: Unfortunately, weight stigma, discrimination and unconscious bias of others can negatively impact mental health and social wellbeing. Addressing weight in a healthy and supportive manner can help mitigate these effects. 
    • Overall Life Satisfaction and Quality of Life: Maintaining a healthy weight is associated with higher overall life satisfaction and quality of life.  
  • Reflective Prompts:  
    • How do you feel about your current weight? 
    • What factors influence your weight management? 
    • What steps can you take to achieve or maintain a healthy weight? 
  • Action Strategies:  
    • General: It’s important to approach weight management in a balanced and healthy way, focusing on overall wellbeing rather than just numbers on a scale. If you have specific concerns about your weight and its impact on your health, consulting with a healthcare professional can provide personalised guidance. Recent scientific research has provided new insights into practical strategies for helping people who struggle with weight management, summarised below.  
    • Mediterranean Diet: This emphasises whole foods like fruits, vegetables, whole grains, healthy fats (mainly from olive oil), and lean proteins such as fish and poultry. It’s known for reducing the risk of heart disease, improving longevity, and lowering the risk of chronic diseases. 
    • DASH Diet: This focuses on reducing sodium intake and includes plenty of fruits, vegetables, whole grains, lean proteins, and low-fat dairy. It’s proven to lower blood pressure and reduce the risk of heart disease while providing a balanced nutritional profile. 
    • Personalized Treatment Plans: Research emphasises the importance of personalised treatment plans for weight management. A study from the University of Ottawa highlights that a one-size-fits-all approach, such as a low-calorie diet, may not be effective for everyone. Instead, personalised plans that consider individual differences in metabolism and response to diet and exercise can lead to better outcomes.
    • Exercise and Metabolism: Studies on contestants from “The Biggest Loser” show that significant weight loss can lead to a slower metabolism, requiring sustained physical activity to maintain weight loss. This research suggests that increasing physical activity is crucial for long-term weight maintenance, even if it means the body adapts by reducing its metabolic rate.  
    • Behavioural Strategies: A study from Cal Poly reveals that successful weight-loss maintainers often use specific behavioural strategies. These include persevering despite setbacks, reflecting on their life before weight loss, and staying focused on their health goals. These strategies help individuals stay motivated and committed to their weight management journey.
    • New Medications: The development of new medications, such as glucagon-like peptide 1 (GLP-1) receptor agonists, has shown promise in helping individuals with obesity. These medications can aid in weight loss by regulating appetite and improving metabolic health. 
    • Exercise for Diet-Resistant Obesity: For individuals who struggle to lose weight through diet alone, exercise can be particularly beneficial. Research indicates that exercise improves skeletal muscle metabolism and enhances weight loss capacity for those with diet-resistant obesity. This approach can help individuals who have difficulty losing weight through dietary changes alone. 
I take care of myself through recommended preventative health measures (e.g. screening tests, health check-ups)
  • Relevance to Wellbeing: 
    • Preventative Health Measures and Chronic Disease: Regular health check-ups and screenings can help detect potential health issues early and maintain overall wellbeing and quality of life. By identifying potential health issues early, individuals can manage or even prevent chronic diseases, leading to better physical and mental health, increased life expectancy, and reduced healthcare costs. 
    • Barriers to Engaging with Self-Care and Preventative Health-Checks: 
      • Time Constraints: Busy schedules and demanding jobs can make it difficult to find time for appointments. 
      • Self-Perception of Health: Some professionals may feel healthy and believe they don’t need checkups, especially if they don’t have any symptoms. They may underestimate their own health risks especially if they believe they are too busy to prioritise them.  
      • Cost: Might perceive checkups as costly and not value them. 
      • Fear and Anxiety: Concerns about potential diagnoses or medical procedures can deter people from seeking regular checkups. Health anxiety, also known as illness anxiety disorder, involves excessive worry about having a serious illness. This anxiety can lead to two contrasting behaviours: some people may frequently visit doctors and request numerous tests. In contrast, others may avoid medical appointments altogether due to fear of receiving bad news. Avoiding the doctor due to health anxiety can result in treatable conditions going undiagnosed and untreated, which can have serious health consequences. This avoidance is often driven by the fear of being diagnosed with a serious illness or undergoing medical procedures. 
      • Systemic Issues: Lack of emphasis on preventative care within the healthcare system can also contribute. Certain groups are less likely to seek preventative health measures. For instance, one Patient Safety & Quality Healthcare US study published in 2018 found that only 8% of adults aged 35 and older received all their recommended high-priority preventive services and men were generally less likely than women to receive these services, with significant disparities in routine screenings like blood pressure and cholesterol checks. 
  • Reflective Prompts:  
    • How often do you go for health check-ups and screenings? 
    • What preventative health measures do you currently take? 
    • How do these measures impact your overall wellbeing? 
    • Why don’t you engage with your own health check-ups more regularly? Time, money, lack of prioritising, health anxiety?  
  • Action Strategies:  
    • Schedule regular health check-ups and screenings.
    • Follow medical advice and recommendations. 
    • Stay informed about preventative health measures. 
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I use alcohol and/or drugs to de-stress or relax*
  • Relevance to wellbeing: 
    • Physical Health: Excessive alcohol use can lead to liver disease, heart disease, high blood pressure, and certain cancers. Drug use can cause respiratory issues, cardiovascular problems, and severe gastrointestinal issues. 
    • Weakened Immune System: Both alcohol and drugs can weaken the immune system, making the body more susceptible to infections. 
    • Neurological Damage: Prolonged use can result in permanent brain damage, affecting memory, decision-making, and cognitive functions. 
    • Mental Health: Chronic use of alcohol and drugs is linked to mental health issues such as depression, anxiety, and increased risk of suicide. 
    • Addiction: Regular use can lead to addiction, which further exacerbates mental health problems and makes it difficult to manage stress without substances. 
    • Social and Emotional Wellbeing: Substance dependency can strain relationships with family, friends, and colleagues due to behavioural changes and impaired judgment. 
    • Reduced Coping Skills: Relying on substances for stress management can reduce the ability to cope with stress in healthy ways, leading to a vicious cycle of dependency. 
    • Overall Life Satisfaction and Decreased Quality of Life: The combined physical, mental, and social impacts of substance abuse can significantly reduce overall life satisfaction and wellbeing.
  • Reflective Prompts:  
    • How often do you use alcohol or drugs to de-stress? 
    • How does this compare to other times in your life?  
    • How does your usage impact your sleep/energy/weight/overall health? 
    • How does your usage impact your personal/home life? The key people in your life? 
    • How does your usage impact your work life? Your close colleagues?  
    • How concerned are you about your current usage levels? 
    • What needs do you have that are being satisfied/met by the way you are using alcohol/drugs?  
    • If you carry on as you are, how will that play out for you/others around you?  
    • What have you tried and when have you had success in the past? 
    • What alternative methods can you use to relax and de-stress? 
  • Action Strategies:  
    • Maximise Constructive Coping Strategies for Stress Management and Relaxation: 
      • Exercise: Physical activity releases endorphins, which improve mood and reduce stress. Regular exercise can also enhance overall physical health. 
      • Mindfulness-Based Approaches and Meditation: Practices like mindfulness and meditation can help individuals manage stress and cravings by promoting relaxation and improving emotional regulation. 
      • Social Support: Talking to friends, family, or a support group can provide emotional relief and practical advice. 
      • Hobbies and Interests: Engaging in enjoyable activities can distract you from stress and provide a sense of accomplishment. 
    • Minimise Unhealthy Coping Strategies for Stress Management and Relaxation: 
      • Substance Dependencies: Using alcohol or drugs to cope with stress can lead to addiction and worsen physical and mental health. 
      • Avoidance: Avoiding stressful situations and ignoring or minimising problems can increase anxiety and unresolved issues. 
      • Overeating or Undereating: Using food as a coping mechanism can lead to unhealthy eating habits and weight issues. 
    • Consider Professional Support: Seeking help from a therapist or counsellor can provide strategies and support for managing stress and underlying issues. They may suggest:  
      • Motivational Interviewing: Helps individuals find their own motivation to change their behaviour by exploring and resolving ambivalence. 
      • Cognitive-Behavioural Therapy (CBT): Helps individuals identify and change negative thought patterns and behaviours associated with substance use. 
      • Contingency Management: Uses positive reinforcement to encourage abstinence from substances. 
      • Family Therapy: Involves family members in therapy to provide support and improve communication and relationships. 
    • Practical Tips: 
      • Set Realistic Goals: Start with small, achievable goals for reducing your use of alcohol/drugs and gradually build on them. 
      • Develop a Support Network: Surround yourself with supportive friends, family, or support groups who encourage your positive choices. 
      • Identify Triggers: Recognise and avoid situations or people that trigger you to want to have alcohol or drugs.
I feel that I am in good health
  • Relevance to Wellbeing: 
    • Physical Health Issues: Persistent feelings of rarely feeling in good health might indicate underlying medical conditions that haven’t been diagnosed or treated. Chronic illnesses, nutritional deficiencies, or other health problems could be contributing factors.
    • Mental Health Concerns: Feeling unwell or at least frequently the absence of being in good health may be a sign of mental health issues such as depression or anxiety. These conditions can manifest physically, leading to a general sense of poor health. 
    • Quality of Life: Consistently feeling unwell can significantly impact one’s quality of life, affecting daily activities, work performance, and social interactions. 
    • Healthcare Avoidance: People who feel they are rarely in good health might avoid seeking medical help due to fear, anxiety, or past negative experiences with healthcare providers. This avoidance can lead to worsening health conditions over time.
    • Self-Perception and Stress: Negative self-perception and high-stress levels can contribute to a cycle of poor health. Stress can weaken the immune system and exacerbate physical symptoms, creating a feedback loop of feeling unwell. 
  • Reflective Prompts:  
    • How do you interpret what ‘good health’ means?  
    • What were you reflecting on when you answered this question?
    • How does your current health compare with other times in your life?  
    • How does your current health compare to when you remember feeling at your best? 
    • How worried are you about your health? And are you worried than you have been previously?
    • What factors contribute to your current health status? 
    • What steps can you take to improve or maintain your health? 
  • Action Strategies:  
    • Regularly assess your health and wellbeing. 
    • Make lifestyle changes that support your health goals. 
    • Consult with healthcare professionals as needed.
I take regular holidays and short breaks for proper downtime
  • Relevance to Wellbeing: 
    • Reduced Stress and Burnout: Taking time off from work helps reduce stress and prevent burnout. Regular breaks allow individuals to recharge, leading to lower stress levels and improved mental health. 
    • Improved Productivity: Employees who take regular vacations are more productive. Studies have shown that taking time off can improve productivity by up to 40%. This is because well-rested employees are more focused and efficient when they return to work. 
    • Enhanced Creativity and Problem-Solving: Breaks from work can boost creativity and problem-solving skills. Time away from daily tasks allows the brain to rest and rejuvenate, leading to fresh perspectives and innovative ideas.
    • Better Physical Health: Regular vacations are linked to better physical health. Taking time off can reduce the risk of heart disease and other stress-related illnesses. It also encourages healthier lifestyle choices, such as increased physical activity and better sleep.
    • Stronger Relationships: Spending time away from work with family and friends strengthens personal relationships. This social support is essential for emotional wellbeing and can lead to a more balanced and fulfilling life. 
    • Long-Term Benefits: While the positive effects of a vacation can diminish shortly after returning to work, regular breaks throughout the year can help maintain these benefits over time. This cumulative effect is essential for sustained wellbeing and performance. 
    • Role-Modelling Healthy Sustainable Work Practices: By you taking regular holidays and short-breaks throughout the year you are demonstrating you are well organised, with a healthy perspective on the importance of work to non-work activities in your life, and that you are self-assured and sufficiently secure/confident in yourself to be able to step away from your role without feeling anxious or concerned.  
  • Reflective Prompts:  
    • How often do you take holidays or short breaks? 
    • What prevents you from taking more regular or more extended breaks? What are the barriers or worries you would have about doing so?  
    • What is your employer’s approach to supporting and encouraging leave away from work? 
    • How do you feel before a holiday?  
    • How do you feel during a holiday? To what extent do you psychologically detach from your work? To what extent are you able to disconnect fully?  
    • How do you feel after taking time off from work? 
  • Action Strategies:  
    • Plan in Advance: 
      • Annual Calendar: At the beginning of the year, map out potential vacation dates. This helps ensure you take regular breaks and can coordinate with work schedules.
      • Use Allotted Leave: Make sure to use all your allocated vacation days. Many people leave vacation days unused, which can lead to burnout. 
    • Shorter, More Frequent Breaks: 
      • Weekend Getaways: Plan shorter trips over long weekends. These mini-vacations can provide regular breaks without requiring extensive planning. 
      • Staycations: Even staying at home can be refreshing if you treat it like a vacation. Explore local attractions, try new activities, and disconnect from work. 
      • Leverage Public Holidays: Combine public holidays with a few vacation days to extend and create longer breaks. This maximizes your time off without using too many leave days. 
    • Workplace Culture: Advocate for a workplace culture that values taking time off. This can include setting an example by taking your own vacations and encouraging colleagues to do the same. 
    • Maximising the Benefits of Holidays:  
      • Plan and Prepare: Organize your work to minimize stress before leaving. Delegate tasks and inform colleagues about your absence to ensure a smooth transition. Psychologically, it is the anticipation of a holiday being in your schedule that provides the greatest boost.  
      • Set Boundaries: Clearly communicate that you will be unavailable during your vacation. This helps you fully disconnect and enjoy your time off.  
      • Unplug from Work: Avoid checking emails or taking work calls. Fully immerse yourself in the vacation experience to recharge mentally and physically. 
      • Engage in Enjoyable (Positive/Healthy) Activities: Choose activities that you find relaxing and fulfilling.  
      • Upon Return: Gradually transition to ease back into your work routine. Start with lighter tasks to maintain the relaxation benefits of your holiday. Reflect and positively reminisce on your experiences and plan your next break. This keeps you motivated and looking forward to future time off. 

Wellbeing Strategies and Actions

Wellbeing Tips for Vitality & Energy - Working Well

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Wellbeing Tips for Vitality & Energy - Living Well

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Tip:

Be aware of straying into physiological / medical territory that may be beyond your knowledge/experience in this domain and always refer to a GP for any physical or mental health complaints. Working on Vitality & Energy can be a good first place to start, especially if the client believes that their resilience is suffering because of lower levels of energy, poor sleep, lack of exercise and so on. Balance & Boundaries may also need some work in order to provide the necessary scaffolding i.e. the space and time in which exercise and other healthy habits can develop.