Bringing wellbeing to the workplace
If Bauer is a great place to work, great work will be done. That's the philosophy behind our Bauer UK Thrive programme, which delivers content and activities that inspire, inform and support the physical and mental wellbeing of our employees. The programme originated and runs in the UK. But since its launch, it has also inspired activities in many of our other teams and markets. Here is a collection of some of the programme’s top tips.
THRIVE at Bauer Media – how it all started
The idea for Thrive evolved from a Wellness Week organised at the Bauer’s Media House office in Peterborough in 2018. The event included five days of workshops with headline speakers, fitness activities and taster sessions – all designed to strike a balance between making people feel good and making good work happen. Other UK offices were inspired to start their own activities, and in 2019, the Thrive programme was launched.
Small things can make a big difference, like showing consideration and empathy, taking the time to ask people how they are, and offering help and support. Working remotely has brought many benefits, but it can also be isolating and challenging, so we collected and share some of our evergreen tips that make you feel better:
Using leg power instead of petrol power is a great way to combine getting some exercise, topping up on vitamin D and lowering your emissions. Wherever possible, try to walk or cycle instead of using cars or public transport.
There are lots of reasons walking or running outside is good for you – it burns calories, reduces fat, lowers stress, reduces the risk of heart conditions, such as heart disease, and can boost your joint strength. And if that isn’t enough, when we’re running, our brains release molecules, known as endocannabinoids, that give you a rush of happiness. And all you need is a good pair of trainers!
Getting on a bike will give you many of the benefits of running, but without the impact. While running is considered a high-impact form of exercise, cycling reduces the potential for wear and tear on your joints and bones. The resistance element of cycling also helps to build muscle.
Be honest – when was the last time you talked to your colleagues about something other than work? As we rarely meet up with our co-workers for coffee, have random conversations at our desks or go out to lunch together it is easy to lose the human connection and focus only on the tasks at hand.
Take some time today to reconnect with just one person – you will be glad you did. Think about who you would normally chat with at the office but haven’t connected with in a while. Why not reach out and say hi? Ask how their weekend was? Or perhaps there is a new team member on board who you haven’t had a chance to really get to know – start a conversation, find out how they are doing. Humans are social creatures. Research has shown that people who have good relationships with family, friends, colleagues and their community live happier and healthier lives.
Grab your yoga mat and head outside for a supercharged experience. Yoga is known to improve strength, balance and flexibility, as well as lift moods and help you sleep better. Doing it in nature gives you even more space to breathe, move, and connect with your surroundings.
Alternatively try meditation: People have been practising it for at least 7,000 years, but the scientific world has only recently begun to investigate its positive effects. Now study after study has shown how beneficial it can be for both your mental and physical health. Mindfulness meditation lowers cortisol levels helping you feel less anxious and stressed. It also improves concentration and is good for your heart. Researchers have also found that meditation helps improve focus and problem-solving. And these benefits have been shown to last up to five years after mindfulness training. The practise also helps the mind and body recover from stressful situations, reduce anxiety and improve self-esteem.
Happiness starts in the gut: 90 percent of the body’s happiness hormone, serotonin, is made in the digestive tract. Eating certain foods can keep it at healthier levels. Serotonin is the chemical linked to feeling good and living longer. But to make it, our body needs the amino acid, Tryptophan, which we can only get through food. Research has shown that when you follow a low-tryptophan diet, brain serotonin levels drop which can cause depression and anxiety. That’s why high-tryptophan foods can help keep us relaxed and happy.
Fruit and vegetables are packed full of vitamins, minerals, fibre and antioxidants and diets high in plant products have been shown to be good not only for our health, but also for the planet! Meat, especially beef, and food that has been transported across the world have a high carbon footprint. So consider eating more plant-based meals each week, and buy locally grown, seasonal fruit and vegetables as much as possible.
What are you wearing today? Does it make you feel good about yourself? Studies prove that the clothes we wear can affect our mental state in both positive and negative ways. And that goes for both men and women. Different colours, different associations. Wearing something that gives you confidence is certain to improve your mood. But colours play an important role too.
- Choose red to stand out and feel powerful – there is a reason why a red tie is called a power tie.
- Choose blue for positivity and calm – it has an evolutionary association with blue skies indicating no storms to come.
- Black can help you feel more assertive – sports teams who wear black have been proven to be more assertive.
- Avoid dull colours if you are feeling down – they likely to lower energy levels and mood.
When we choose clothes, it isn’t the actual clothing that affects how we feel, but rather the associations we have with them. This was demonstrated by a study in which people were given a white lab coat to wear — the first group was told it was a doctor’s coat, the second that it was a painter’s. The group who believed they were wearing a doctor’s coat unconsciously adopted the qualities associated with doctors when completing tasks, such as a more focused attitude and rigorous attention to detail.
When you’re very busy it’s easy to convince yourself that you don’t have time to take a break. But actually taking time out for some physical exercise, even if it is just a walk, actually boosts your performance, reduces stress and is one of the very best things you can do for both your physical and mental health. Some tips for ensuring you take your break:
- Block 30 minutes in your calendar so that you don’t forget and the time doesn't get swallowed up by work
- Agree to break times with your colleagues and support each other
- Set an alarm on your phone to prompt you if necessary
- Try to make the activity something you enjoy – the anticipation of something fun will be extra motivation
- Pay attention to any benefits you experience when you take a break – this will help make the practice a habit
When you exercise, your body releases chemicals that can improve your mood and make you feel more relaxed. Studies have shown that taking a break can reduce or prevent stress helping you restore your energy and mental resources. This helps keep you energised and focused during work hours, and reduces the need for a long recovery at the end of the day. Exercising also decreases the risk of cardiovascular disease, diabetes, depression, sleep disorders and keeps your mind sharp as you age. More than enough good reasons to put on those jogging shoes!
Get creative in your leisure time. Don’t give up on the things you enjoy doing, just find new ways to do them. Here are three examples for inspiration:
- Do a spring clean: Getting up the motivation can be tricky, but an organised and decluttered home is guaranteed to put you in a better mood. It also has the added bonus of getting you active without you even realising it – and who knows what forgotten treasures you might discover along the way!
- Learn something new: What is that one thing you’ve always wanted to learn? Is it how to draw? A new language? To code? How to make sushi from scratch? Now is the time to do it! There are a huge number of online courses where you can learn that skill that will bring you joy for the rest of your life.
- Make a 'bucket list': This past year has given us a lot of time to take stock of our lives. Make a 'bucket list' of all the things you would like to do when the restrictions finally lift. Who do you want to see? Where do you want to go? What do you want to do? The possibilities are endless...
Immersing yourself in something good to read or listen to isn’t just a great way to pass the time, research shows it has some surprising benefits for the body and mind: Reading as little as six minutes a day can reduce stress levels by 68 percent!
Reading or listening to fiction allows you to temporarily escape your own world and get swept up in the experiences of the characters, distracting you from your worries and anxieties. It can also lower blood pressure and heart rate, just as effectively as yoga and humour. And the benefits of burying yourself in a good book or podcast don’t stop there. It has also been linked to improving brain connectivity, preventing cognitive decline, boosting empathy and even extending life expectancy, by up to two years.
Approximately 33% of the world’s population struggle with sleep problems or insomnia. It’s been a particularly stressful year, so it's no wonder if many of us have had some difficulty getting enough sleep. Luckily there are some simple things you can do to help.
1) Avoid liquids 1-2 hours before bed – Stay hydrated but reduce fluid intake in the late evening and try to use the bathroom right before going to bed.
2) Get light during the day – Natural sunlight or bright artificial light during the daytime helps keep your body’s natural clock (or circadian rhythm) running as it should so you feel more energetic during the day and sleep better at night.
3) Limit naps – If you do doze off during the day, limit yourself to max 30-minute naps and avoid doing so late in the day.
4) Find your ideal temperature – Body and bedroom temperature can also profoundly affect sleep quality. Test different temperatures to find out which is most comfortable for you. Around 20°C (70°F) is best for most people.
5) Reduce caffeine after midday -and don’t drink anything containing caffeine 4-6 hours before bed as it can significantly worsen sleep quality.
6) Try to get into a regular sleep/wake cycle – If possible, try to wake up naturally at a similar time every day, especially on the weekends.
7) Take time to relax and clear your mind – Give yourself one hour to unwind before going to bed. Take a hot bath, read a book, listen to some relaxing music or meditate. Once you find what works for you make that a bedtime ritual every night.
8) Avoid alcohol before bed – It may make you fall asleep faster but it can reduce nighttime melatonin production drastically reducing the quality of your sleep leaving you tired the next day.
9) Get a comfortable bed – Do you sleep better in a hotel than at home? Maybe it’s time to upgrade your bed, mattress, and pillow. All these can greatly affect your sleep quality and should be changed every 5–8 years.
When we sleep our bodies perform some essential detoxification and repair work to keep us healthy and prevent disease. Poor sleep is linked to physical problems such as a weakened immune system and mental health problems such as anxiety and depression. So getting enough rest is not a luxury, it’s a necessity in keeping your body and mind healthy.