Latest / Wellbeing Solutions - Ask A Counsellor / How can professionals manage their digital wellbeing?

Transcript

How can professionals manage their digital wellbeing? · Wellbeing Solutions - Ask A Counsellor

• 0:00
  SPEAKER_00: Many professionals feel they need to be available all the time, with emails, messages, and notifications arriving at any hour.
• 0:08
  SPEAKER_00: Digital well-being is about finding balance and making intentional choices about how technology is used, and it's something professionals can manage with small realistic changes, and it's very common for this to slip when work is busy, and so small changes can make a real difference to focus, stress levels, and energy as well.
• 0:26
  SPEAKER_00: You can start by noticing how you feel after a long stretch on screens and when you feel at your best, as your own experience is the best guide to what to change.
• 0:35
  SPEAKER_00: And pay attention to the thoughts that push you to reply straight away.
• 0:39
  SPEAKER_00: Consider what would realistically happen if you replied in an hour.
• 0:43
  SPEAKER_00: Often very little would change, and seeing that for yourself can ease the pressure to be constantly available.
• 0:49
  SPEAKER_00: It can also help to think of yourself like a phone.
• 0:52
  SPEAKER_00: A phone running on low power is hard to use, and the same goes for yourself.
• 0:56
  SPEAKER_00: So time to recharge keeps you able to do your work well.
• 1:00
  SPEAKER_00: And practical ways to support yourself with this is to start taking a break from screens for even five minutes can reset your focus and energy.
• 1:08
  SPEAKER_00: You could protect your lunch break as a screen free time, and some people like working in 25-minute blocks with a five-minute break after each one.
• 1:16
  SPEAKER_00: You might also use the do not disturb mode when you need to concentrate.
• 1:20
  SPEAKER_00: For emails, choose set times in your diary to check and reply so you're not checking all day, and where you can, switch off outside working hours to give yourself time to recharge as well.
• 1:30
  SPEAKER_00: You might also let your colleagues know when you're unavailable and consider adding a line to your email signature saying you do not expect replies outside working hours.
• 1:39
  SPEAKER_00: That makes it easier for everyone to set their own limits.
• 1:42
  SPEAKER_00: Sometimes a phone call, a face-to-face chat, or a walk-in meeting works better than another email, and sharing your own tips with your team can help others do it too.
• 1:52
  SPEAKER_00: Now, if you are finding it difficult to switch off, work being on your mind constantly, or your sleep mood or health has been affected, it might be worth speaking to your GP.
• 2:01
  SPEAKER_00: Also, your line manager or HR can talk through workload and expectations about being available.
• 2:07
  SPEAKER_00: And your workplace may offer occupational health or an employee assistance program for further support as well.
• 2:13
  SPEAKER_00: You might also access the Able Futures that offer access to work mental health support services in England, Scotland and Wales, which you can call them for free on 0800 321 3137 to find out if it's available to you.
• 2:27
  SPEAKER_00: Now you can return to the app's resources on digital wellbeing for professionals for further support.
• 2:32
  SPEAKER_00: And if you are thinking about harming yourself or feeling safe, then please seek urgent help by contacting your local emergency number or a crisis helpline.