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Ever feel like you're one small setback away from completely losing it? Like your patience, energy, or mental bandwidth is running dangerously low? Welcome to the reality of the stress bucket—a powerful way to understand and manage stress before it spills over. What is the Stress Bucket? Imagine you have an invisible bucket inside you, collecting all the stressors you face daily. Work deadlines, family obligations, financial worries, and unexpected challenges all drip into your bucket. Some people start with a larger bucket (better resilience), while others might have a smaller one (more prone to feeling overwhelmed). When your bucket fills up too quickly without proper release, it overflows, leading to burnout, anxiety, and feeling mentally drained. Why Does the Stress Bucket Overflow? Stress isn’t inherently bad—it keeps us alert, helps us solve problems, and pushes us forward. The problem arises when stress keeps pouring in but doesn’t drain out. Some common reasons for an overflowing stress bucket include: Constant high-pressure situations – Work stress, personal challenges, or financial strain add up fast. Poor stress management habits – Bottling up emotions or resorting to unhealthy coping mechanisms (hello, doomscrolling!). Lack of relaxation & recovery time – If you’re always on the go, your bucket never gets a chance to empty. Limited resilience – Factors like lack of sleep, past experiences, or mental health challenges can make your bucket feel smaller than it actually is. How to Drain Your Stress Bucket The good news? You can control how full your bucket gets by actively draining stress in healthy ways. Here’s how: Identify Your Stressors - Make a list of what’s currently filling your bucket. Awareness is the first step to change. Build Healthy Outlets - Stress relief methods vary for everyone, but some scientifically proven ones include: Exercise (even a 10-minute walk helps!) Mindfulness and deep breathing techniques Hobbies that bring you joy (music, art, reading) Talking to a friend or therapist Adjust Your Tap (Resilience-Building) Strengthen mental resilience through good sleep, nutrition, and self-care. Learn to say “no” and set boundaries. Reframe challenges as growth opportunities rather than crises. Track Your Stress Levels - Keeping a journal or using a stress-tracking app can help you recognize patterns before your bucket overflows. Take control and start managing stress effectively To help you take control, we are sharing the Stress Bucket Exercise (by Mental Health UK) that guides you through identifying stressors and finding the best ways to drain them. Click below to download your free worksheet and start managing stress effectively! Download the Stress Bucket Worksheet by Mental Health UK Keeping Your Stress Bucket in Check Stress is unavoidable, but burnout isn’t. The key is managing your bucket  before it spills over. By recognizing what’s filling it and finding healthy ways to drain it, you’ll maintain better balance, improve well-being, and keep your stress in check. Taking care of stress isn't just personal—it’s a team effort. Small changes in the workplace can make a big difference in overall well-being. Consider how you and your colleagues can support each other in keeping stress levels manageable.

Neurodiversity Celebration Week (March 17-23, 2025) is a global initiative that challenges misconceptions about neurological differences and promotes a more inclusive world. As a business, this is a great opportunity to create a workplace that embraces neurodiversity, recognizes the strengths of neurodivergent employees, and fosters a culture of understanding and inclusion. Why Celebrate Neurodiversity in the Workplace? Approximately 15% of people are neurodivergent, meaning they experience the world in ways that differ from neurotypical individuals. This includes conditions such as autism, ADHD, dyslexia, dyspraxia, and Tourette’s syndrome (Involuntary motor/vocal). By acknowledging and supporting neurodiversity, businesses can unlock innovation, creativity, and productivity while fostering a more inclusive work environment. Ways to Mark Neurodiversity Celebration Week in Your Office 1. Host an Awareness Event Organize an internal event to educate employees about neurodiversity. This could include: A panel discussion featuring neurodivergent employees sharing their experiences. A guest speaker who specializes in workplace neurodiversity. A lunch-and-learn session covering best practices for an inclusive workplace. 2. Try the Neurodiversity Quiz Engage your employees with a fun and informative quiz on neurodiversity. Encourage participation by offering small prizes for high scores. Click [here](insert quiz link) to test your knowledge! Make it a team-building activity by setting up small groups to work through the quiz together. Afterward, hold a discussion on what people learned and how they can apply it to create a more neuro-inclusive workplace. You might be surprised at how much awareness can be raised through this simple yet interactive challenge! Click to take the quiz Check your answers 3. Display Educational Posters Use your office space to highlight key facts about neurodiversity. Posters showcasing famous neurodivergent individuals or debunking common myths can spark conversations and increase awareness. 4. Provide Neurodiversity Training Invest in workshops or online training sessions to help employees and managers better understand how to support neurodivergent colleagues. Providing educational resources ensures that inclusion is not just a one-week initiative but an ongoing commitment. 5. Create a Neurodiversity-Friendly Work Environment Consider making workplace adjustments that support neurodivergent employees, such as: Offering quiet spaces or noise-canceling headphones. Providing written instructions alongside verbal communication. Being flexible with meeting styles and communication preferences. 6. Share Your Efforts on Social Media Join the global movement by sharing your company’s activities using the hashtags #NeurodiversityCelebrationWeek #NCW #ThisIsND. Inspire other businesses to participate and show your commitment to inclusion. Make a Lasting Impact Celebrating Neurodiversity Week is just the beginning. By taking meaningful steps toward a more inclusive workplace, your business can attract diverse talent, boost employee morale, and cultivate a culture where everyone feels valued. Start today—download resources, plan activities, and make a difference. Check the Neurodiversity Celebration Week website for more resources.

Ever wonder what keeps employees motivated, engaged, and genuinely happy at work? Hint: It’s not just the paycheck. Recognition plays a huge role in workplace satisfaction, and Employee Appreciation Day—celebrated on the first Friday of March—is the perfect reminder that a little gratitude goes a long way. Why Employee Appreciation Matters Showing appreciation isn’t just a nice gesture—it’s a game-changer. Studies show that employees who feel valued are more productive, engaged, and loyal to their workplace. In contrast, a lack of recognition is one of the top reasons employees start looking elsewhere. A simple 'thank you' is powerful, but when appreciation is woven into the culture of an organization, the impact is even greater. It boosts morale, reduces stress, and fosters a sense of belonging. Think of it as an investment—a well-appreciated team is a high-performing team. Creative Ways to Celebrate Employee Appreciation Day Forget the generic “thanks for your hard work” email—Employee Appreciation Day is a chance to go the extra mile. Here are some creative and meaningful ways to celebrate your team and keep that appreciation flowing all year round. 1. Make It Personal Personalized recognition makes employees feel truly valued. A handwritten note, a shoutout in a team meeting, or even a small, thoughtful gift tailored to their interests can go a long way. When employees feel seen as individuals, their motivation skyrockets. 2. Give the Gift of Time Time is one of the most valuable things you can give your employees. Consider an extra day off, a shortened workday, or a long lunch break as a way of saying thanks. Studies show that companies that offer flexible schedules see higher employee satisfaction and retention rates. 3. Surprise Team Perks Who doesn’t love a good surprise? Organizing a breakfast buffet, coffee bar, or even a catered lunch can brighten up the workday. Want to take it up a notch? Host a raffle for gift cards, spa vouchers, or experience-based rewards like concert tickets—something fun and unexpected. 4. Wellness Boosts That Actually Work Employee appreciation isn’t just about fun perks—it’s also about supporting well-being. A quick way to show you care? Offer stress-relieving activities like a yoga class, guided meditation, or even chair massages in the office. Healthy employees are happy employees, and investing in wellness pays off with reduced burnout and increased productivity. 5. Learning & Growth Opportunities One of the best ways to appreciate employees is by investing in their future. Offer free access to online courses, career coaching sessions, or even a professional development stipend to show that their growth matters to you. Employees who feel supported in their career path are more engaged and less likely to leave. 6. Recognition That Sticks Create a “Wall of Appreciation” where colleagues can post positive notes about each other. Or, take it digital—set up a Slack channel or internal newsletter dedicated to employee shoutouts. Peer-to-peer recognition is just as impactful as manager-led appreciation. Keep the Appreciation Going All Year Round Employee appreciation isn’t just a one-day event—it’s a culture. Frequent and meaningful recognition leads to happier, more motivated employees, and a better workplace for everyone. Whether it’s through small daily gestures or grand annual celebrations, taking the time to acknowledge your team makes all the difference. So, what’s your plan for Employee Appreciation Day this year? Whatever you choose, make it genuine, thoughtful, and fun—because a happy team is a thriving team.

Neurodiversity in the workplace is one of those topics that’s becoming less of a “trend” and more of a necessary shift in how we approach talent and innovation. It’s not just about checking off boxes or being inclusive for the sake of it. Embracing neurodiversity is about tapping into a whole new world of strengths and perspectives that can completely transform how we work and think. And, let’s be honest—who wouldn’t want to be at the cutting edge of workplace innovation? What Exactly Is Neurodiversity? You’ve probably heard the term “neurodiversity” thrown around a lot lately. But what does it actually mean? Essentially, neurodiversity celebrates the idea that there’s no one “right” way for our brains to work. People with conditions like autism, ADHD, dyslexia, and others bring unique ways of thinking that can offer incredible value in the workplace. In other words, these aren’t just “challenges” to be managed—they’re untapped superpowers that can help businesses solve problems, generate creative ideas, and enhance overall productivity. The Power of Different Thinking Here’s where it gets interesting. People with ADHD, for example, might have a knack for juggling multiple tasks and thinking outside the box. On the other hand, someone with autism could bring a laser focus and attention to detail that helps to catch issues others might overlook. These qualities—things we might traditionally see as “quirks” or “disabilities”—are actually the kinds of strengths that can make a real difference in industries like tech, engineering, and research. Look at companies like SAP, who have successfully integrated neurodiversity into their workforce. Their autism program has allowed them to hire individuals who bring high-level analytical skills and exceptional problem-solving abilities to the table. And guess what? It’s made a huge impact on their productivity and creativity. It’s a clear example of how diversifying a team with neurodivergent individuals can fuel both growth and innovation. Reimagining Recruitment Let’s talk about recruitment. If you’re hiring the traditional way—looking for candidates who can fit into a neat box of “perfect candidate” skills—you might miss out on some seriously incredible talent. People with dyslexia, for instance, might not perform well on traditional tasks like writing a resume or taking a timed spelling test. But that doesn’t mean they don’t have unique and valuable skills to offer. So why not shake things up? Companies like EY have been rethinking their hiring processes by offering skills assessments or informal interviews rather than relying on the usual methods. This helps to level the playing field and ensure that the focus is on the candidate’s actual abilities rather than their ability to fit into a specific mold. A Culture of Inclusion and Innovation Now, let’s talk about culture. Once you’ve opened the door to neurodiversity, you need to ensure that your workplace is a space where everyone can thrive. This doesn’t just mean checking off a box on your diversity checklist—it’s about creating an environment where people feel valued and supported. This might involve offering flexible working arrangements, providing clear communication, and making sure that your office is set up in a way that works for everyone. In industries where creativity is key, like marketing and design, having a neurodiverse team is a game-changer. Helen Matthews from Ogilvy UK makes a great point here—neurodiverse teams are better at challenging the status quo, which leads to new, innovative ideas. So, if you’re looking to stand out in the market, having a team with diverse ways of thinking could be exactly what you need to spark that next big idea. The Business Case for Neurodiversity It’s not just the right thing to do—it’s the smart thing to do. Businesses that embrace neurodiversity often see better financial outcomes, more engaged employees, and a deeper sense of customer satisfaction. Why? Because diverse teams tend to make better decisions, come up with more creative solutions, and approach problems from angles that others might miss. We live in an age where technological advancements and globalization are pushing businesses to think differently. The future of work demands innovation—and neurodivergent individuals are often at the forefront of that. By creating an environment where these individuals can thrive, you’re setting your business up for long-term success. Moving Forward: Embrace the Future of Work The beauty of neurodiversity is that it isn’t just a trend—it’s a movement that’s here to stay. It’s about recognizing that everyone has something unique to offer, and that true innovation comes from building teams that bring together different perspectives and skill sets. So, let’s stop viewing neurodiversity as a challenge to overcome and start seeing it as a competitive advantage. The more we embrace diverse ways of thinking, the more we open ourselves up to new ideas, better problem-solving, and a more inclusive and dynamic workplace. It’s not just good for business—it’s good for everyone. Let’s make the workplace a place where everyone, no matter how they think, can contribute and shine. And, in the process, let’s build something amazing.

Are you hunched over your desk while working like a hardworking beaver building its dam? While beavers are known for their persistent nature, their constant hunching isn't something we should imitate in our workspaces. Let's dive into some of the common "animal-style" desk postures and how to correct them for a healthier and more “human” workday. The Tortoise: Retracted Neck If you find yourself pulling your head back into your shoulders, resembling a tortoise retreating into its shell, you're adopting a posture that can lead to neck strain and reduced mobility, which is definitely not something we want. Here are some ways how you can fix it:  Monitor Height-  Ensure your screen is at eye level to prevent the need to retract your neck. If you don’t have an adjustable screen, you can always stack some old binders underneath the monitor Ergonomic Chair-  Use a chair that supports an upright posture, encouraging your neck to stay aligned with your spine. The Flamingo: One-Legged Sitting Perching on one leg or sitting with legs crossed like a flamingo can cause hip imbalance and lower back pain over time. We know it’s the most comfortable position for some, but in a few years your hips will disagree with you. Here are some ways how you can fix it:  Both Feet Flat:  Keep both feet flat on the ground to distribute weight evenly.  Adjust Chair Height:  Set your chair so that your knees are at a 90-degree angle, which helps promote proper circulation and balance. The Meerkat: Constantly Leaning Forward We know it’s common to lean in when trying to read the small letters but how about using the zoom in function on your computer? Leaning forward to get closer to your screen mimics a meerkat on alert for predators and it can strain your back and eyes, which could also lead to more frequent headaches while working. Here are some ways how you can fix it: Sit Back:  Sit fully back in your chair with your back straight, allowing the chair to support your spine. Screen Distance:  Position your monitor about an arm's length away to reduce eye strain and the tendency to lean in. The Penguin: Arms Stiff at Sides Yes, sometimes resting your arms on the table is uncomfortable and the desk is stiff with no cushions, but keeping your arms rigidly at your sides like a penguin can lead to shoulder and wrist discomfort. Here are some ways how you can fix it: Armrests:  Adjust your chair's armrests so your elbows are at a 90-degree angle, providing support without causing stiffness. Keyboard Position:  Place your keyboard and mouse within easy reach to prevent overextension. The Owl: Twisted Neck We all have a tendency to turn our heads towards our colleague when asking a question, or twisting our necks to look at the second monitor or some documents, but we should opt for turning our bodies in full towards the object we are looking at. Frequently turning your head to look at documents or a second monitor can mimic an owl's neck rotation and it can lead to neck strain. Here are some ways how you can fix it: Document Holder:  Use a document holder adjacent to your monitor to keep reference materials at eye level. Dual Monitors:  Align dual monitors directly in front of you or use a swivel chair to turn your entire body, reducing neck twisting. Congratulations, you have successfully completed the “Desk Safari” tour and now you know which animal sitting style you have. You may have more than one style, and that is okay, the sooner you detect it the better. We hope you had fun and that you will use some of the advice we provided. But that is not all, below you can find some general tips for all of us “desk workers”: Regular Breaks:  Stand up and stretch every hour to promote circulation and reduce muscle fatigue. It helps, we promise. Strengthening Exercises:  Incorporate exercises that strengthen your core and back muscles to support better posture. Good luck at work to all of you and please, be mindful of your sitting positions. Even though we all love animals and there is plenty that they can teach us, posture is sadly not one of those things.

Mental health in the workplace has been in the spotlight for a while now—but what does it really mean? We all know about burnout by now, but burnout is what we see on the surface. It’s the final stop after weeks (or months) of stress, exhaustion, and feeling like your brain has turned into mush. In other words, burnout is the end result of underlying problems piling up. So let’s talk about what’s actually going on beneath the surface. The Reality of Employee Mental Health According to the Health and Safety Executive (HSE) , work-related stress, depression, and anxiety continue to significantly impact the workforce. In the 2023/24 period, approximately 776,000 workers  reported experiencing these mental health issues, leading to an estimated 16.4 million lost working days . That’s a huge substantial amount of employees struggling in silence while still trying to meet deadlines, attend meetings, and pretend everything is fine (when in reality it’s not.) Let’s be real-as much as we don’t want to, we still bring a piece of ourselves to work and we bring a piece of work to our personal life. The office is where we spend a substantial part of our day, so it’s no surprise that it affects how we feel. But work shouldn’t feel like an energy-draining vortex. Instead, it should be a space where people can thrive, feel valued, and maybe even enjoy themselves. Why Employees Keep Quiet Sometimes, we come to work and just feel very exhausted, but often we don’t feel like we can come up to our boss and say “Hey, I’m really not okay today” (that report is still waiting to be finished, right?). But should it be that way? Should employees walk heads down just getting through the workload, without speaking up how they feel and what they need because talking about mental health at work still feels kind of awkward? We don’t think so. We believe that the manager should know his team, they are his people, and as much as the manager is responsible for achieving the company goals, he is also responsible for the wellbeing of the team. The first step is to speak up-  be honest, say how you feel and keep your head high. If you think your problem is not important, we can guarantee you that there are at least five other people with the same problem that are thinking the same as you- “maybe it’s just me so I shouldn’t say anything”. But you should speak up, because speaking up means you have recognized the problem and recognizing the problem is the first step to solving it. So when you think about it, you are already halfway to the solution. Managers: What’s your part? We talked about employees, but what should managers do? As we said before, be open and listen to your employees. Get to know them and their problems and try to accommodate them so they can feel their best. Start thinking about them as “your people” and that you are responsible for them ,that also entails being responsible for their mental health. Having a healthy team is the way to achieve all the goals you set out to achieve and the way to that is to create an environment that supports the mental health of each employee. So book that coaching class and learn how to be the modern manager who leads happy and successful teams. So, on February 6th  is your chance. According to the wellbeing calendar, It’s Time to Talk Day . Let us all be more open on that day and start the conversation. If not with your boss, start the conversation with your colleague, make it the first step (and hopefully many more steps will follow and you will be on the Mental Health marathon soon enough).

W e made our plans and resolutions for 2025 and celebrated the start of the New Year. It all began with a sense of excitement and purpose, but now comes one gloomy day when we all feel (or should be feeling?) a little “under the weather.” Labeled as the “saddest day of the year,” the third Monday in January is also known as Blue Monday. People often advise taking it slow and simply getting through the day. But what if we flipped the script this year? Instead of letting Blue Monday drain your energy, why not call it “You Monday” and focus on self-care and enjoyment? This day is the perfect excuse to pamper yourself a little extra. While not everyone can take the day off for a well-deserved spa trip, here are some tips to bring a bit of spa magic and relaxation into the office. Morning Bliss: Start the Day Right Bring Your Favourite Hot Drink & Make it a Morning Ritual with the Team Whether it’s a homemade latte, herbal tea, or rich hot chocolate, sipping your favorite warm drink can set a comforting tone for the day – especially when it’s a moment shared with your fav team mates at work. Set Up a “Self-Care Station” Bring a mini diffuser with your favorite essential oils (think lavender or eucalyptus) to create a soothing workspace atmosphere. Essential oils not only smell amazing but can also lower stress levels, making your workday even more relaxed. Cozy Office Vibes Wear Your Comfiest Clothes Swap your usual work attire for a cozy pajama set or soft loungewear. A snug cardigan or fuzzy socks can work wonders for your mood. Plus, if you got some new comfy socks as a Christmas gift, now is the perfect excuse to try them on (who didn’t get those?). Personalize Your Desk Space Whether it’s a small plant, a scented candle, or a framed photo that makes you smile, add some fun items to your desk. These little touches can brighten your day and make your workspace feel more like home and it will surely put a smile on your face. Midday Recharge Lunch and Face Masks If you can’t go to the spa, bring the spa to you. Organize a self-care lunch break with colleagues - share a heartwarming meal and indulge in sheet masks (perfect for hydration and glow). Bonus: It’s a fantastic team bonding activity. Make sure to take a team selfie – and share it internally, it will blow up your intranet. Stretch Breaks Take the lead in the office and encourage folks to take a quick stretch break or a short team walk to release tension. Even 10 minutes can refresh your body and mind, leaving you relaxed and ready to tackle the rest of the day. Afternoon Relaxation Mini Massages Arrange for a massage therapist to visit the office for quick chair massages. If that’s not an option, consider using a handheld massager or practicing self-massage techniques. Create a Calming Playlist Create a playlist of calming and uplifting music to play during the workday. Whether it’s through your headphones or shared with the office, music can uplift the mood and make the day feel lighter. End the Day on a High Note Gratitude Time Wrap up the day by writing down three things you’re grateful for. No matter what happened during the day, it’s how it ends that matters so try to find the three pearls and write them down, it will make you feel better Treat Yourself Reward yourself with something special—a favorite snack, a cozy evening watching your favorite movie, or diving into a good book. Whatever it is, embrace it guilt-free. You deserve it. By “flipping the script” you take back the power of your day. You may not be able to control the melancholy of the day, but you can make the most of it. Give it a try and let us all enjoy “You Monday” in our own unique ways.

As we close the chapter on 2024, it’s impossible to ignore the rising concerns around workplace stress and burnout. A staggering 79% of UK employees report moderate-to-high stress levels, with 63% showing symptoms of burnout. This not only impacts individuals but also costs the UK economy £57.4 billion annually. Financial pressures, stigma surrounding mental health, and insufficient support systems have exacerbated these issues, making it clear that urgent action is needed. However, amidst these challenges lies an opportunity for change. Businesses are beginning to recognize the value of prioritizing employee wellbeing—not just as a moral imperative, but as a strategic investment. By fostering open dialogue and implementing comprehensive workplace wellness strategies, organisations can build healthier, happier, and more productive teams. With this reflection in mind, let’s explore the trends set to shape workplace wellness in 2025. A Look Ahead: Top Workplace Wellness Trends for 2025 1. Mental Health as a Central Pillar Mental health is no longer a “nice-to-have” but an essential component of workplace wellness strategies. In 2025, UK companies are moving beyond reactive solutions, such as Employee Assistance Programs, to proactive initiatives. These include on-demand counseling services, formally integrated mental health days, and targeted manager training to identify and address mental health challenges early on. The return on investment (ROI) for mental health interventions is undeniable. One Deloitte study shows that for every £1 spent on mental health, businesses see a £4 return in reduced absenteeism, presenteeism, and turnover. By placing mental health at the heart of workplace culture, companies are not only improving employee well-being but also enhancing productivity and retention. 2. Flexible Work Arrangements The demand for flexibility continues to redefine workplace norms in London and beyond. Hybrid work models, flexible hours, and the growing adoption of four-day workweeks are reshaping how employees balance professional and personal commitments. These arrangements not only reduce burnout but also boost job satisfaction and loyalty, helping companies attract and retain top talent in a competitive market. In 2025, flexibility will extend beyond where employees work to when they work. This evolution supports diverse lifestyles and empowers individuals to manage their time effectively, creating a win-win for employees and employers alike. 3. Data-Driven Wellbeing Programs Personalisation is key to effective wellness programs, and data is driving this transformation. Organisations are increasingly leveraging metrics on engagement, absenteeism, and productivity to design tailored wellbeing initiatives. From personalized fitness plans to financial wellbeing workshops, these programs address unique employee needs while offering measurable outcomes. By adopting a data-driven approach, companies can continuously refine their strategies, ensuring they remain relevant and impactful. This not only enhances employee satisfaction but also strengthens organisational resilience in the face of evolving workplace challenges. 4. Inclusive Wellbeing Initiatives London’s multicultural workforce demands inclusive and equitable wellbeing strategies. In 2025, diversity, equity, and inclusion (DEI) will take center stage, with organisations designing programs that cater to neurodiverse employees, culturally diverse teams, and underrepresented groups. These initiatives go beyond token gestures, incorporating neurodiversity-friendly workspaces, culturally sensitive mental health resources, and flexible policies that acknowledge the unique challenges faced by different demographics. By fostering an inclusive environment, businesses can ensure every employee feels valued and supported, driving both engagement and innovation. 5. Combating Burnout and Digital Fatigue Burnout remains a significant concern, with many employees struggling to find a balance between work and life. In response, organisations are implementing strategies that address both individual and systemic causes of burnout. This includes resilience workshops, workload management, and setting clear boundaries to prevent overwork. Additionally, the rise of digital fatigue has prompted companies to introduce no-phone zones, digital detox initiatives, and more face-to-face interactions. These measures aim to foster real connections, improve focus, and alleviate the mental strain caused by constant connectivity. Moving Forward Together Let’s agree on a common goal to make 2025 a year of transformation, where wellbeing becomes the foundation for stronger, more resilient organisations. Together, by being mindful, we can move forward towards positive changes.

The festive season is a time for enjoyment, togetherness, and celebration. However, it can also be a time when healthy habits slip due to indulgent tempting foods, busy schedules, and reduced activity. The good news is that it’s easier than you’d think to stay healthy and energised at Christmas. With a few mindful adjustments such as these 8 tips by Amy Cottrell , Registered Nutritionist mBANT, rCNHC and me ( Mesi Balo g ,) a Workplace Wellbeing Consultant & Founder of Treat Your Staff, you can enjoy the festivities whilst still feeling your best… 1. Before eating anything: Brain declutter The Holiday period is the perfect time to wind down, calm body & mind, and slowly get used to not checking work emails every 10 minutes on our phones. It can get busy in different ways though: filled with social activities, family gatherings, skipping the regular workouts and constant alcohol consumption. That’s why it’s so important to help our mind to recharge, allowing me-time, “doing nothing”, and practising mindfulness and meditation. These are essential to declutter our brain, allowing space for inner peace.  2. Embrace mindful festive feasting Christmastime is full of delicious foods, which you can still enjoy while prioritising your health. The trick is to focus on balance – where you can, continue to have meals where you fill half your plate with vegetables, a quarter with protein, and the rest with starchy foods like sweet potato, quinoa or rice – this will keep your blood sugar balanced and prevent cravings. This means that when festive treats are on offer, you can have a small portion and really savour and enjoy it. If you feast purely on the treats, your blood sugar balance will likely be up and down like a rollercoaster, leaving you craving more and potentially overeating.  3. Festive foods around the home – can I still enjoy my favourites? Christmas is a time to enjoy some of your favourite treats – you don’t have to avoid them entirely. Instead, for those that you do purchase, store them out of sight to avoid mindless snacking and when you do eat them, be intentional and serve indulgent foods in small portions and at designated times, like after meals, to enjoy them mindfully. Filling your kitchen with healthier options that are readily on hand also ensures you’re never short of wholesome choices for meals or snacks.  4. Navigating eating out…and sharing the dessert 🙂 Social meals are a big part of the festive season, but they don’t have to derail your health. Choose dishes rich in vegetables and lean proteins when dining out, and savour every bite. Ideally stick to one course and skip the bread basket, so you can focus on your main meal. When it comes to desserts, consider sharing them so that you can enjoy a sweet treat at the end of the meal without feeling repeatedly overindulged.  5. Fancy a mocktail? – drinking wisely Alcohol can take a toll on your health and your waistline if consumed in excess. Opt for lower-sugar drinks like wine or spirits with soda water, and alternate alcoholic beverages with water to stay hydrated. Also aim to set yourself a limit on evenings out to avoid overdoing it and switch to a non-alcoholic alternative after 9pm. The great thing is that we now also have a variety of delicious alcoholic free alternatives – we’re no longer stuck with juice or fizzy drinks as the only non-alcoholic options.  6. Your Christmas Day meal plan Start the day with a nutritious breakfast/snack to keep your energy steady. If you skip your first meal “saving space” for the main event, you’ll likely feel overly hungry when you do eat, eat quickly and potentially overeat. But if you’ve had something a couple of hours before, you can take your time, really enjoy it and be more aware of when you feel full and satisfied. Take breaks between courses to help your body digest and give yourself time to really enjoy the company around you.  7. Avoiding the Christmas after-shock: January early alarm clocks Post-Christmas, focus on gentle habits that restore your energy. Try intermittent fasting (having a break from eating for 12–14 hours overnight, for example) or opt for lighter meals like soups and salads if your body feels overindulged. It’s also important to stay hydrated with water or herbal teas. Incorporate light activity daily, like walking or yoga, to keep your body and mind refreshed and get daylight on your eyes as soon as possible after waking to help support your circadian rhythm. Try and stick to your usual sleep schedule where possible – this means when you’re back at work in January, the early alarm clock won’t be such a shock to the system. 8. Dancing around the tree – movement tips for busy days It can be hard to prioritise exercise during the festive season, but even small efforts make a big difference. Try quick 10-minute workouts on YouTube, or stretches first thing in the morning to stay active. Turn family time into an opportunity for movement, whether it’s a walk after a meal, or an active game. Dancing to Christmas music is also a fun way to stay active while boosting your mood. Above all, enjoy your festive season! The holidays are a time to celebrate, connect, and relax, but your health doesn’t have to take a backseat. By implementing small, mindful changes to your daily routines, you can still feel energised and healthy throughout the season and start off 2025 without feeling like you need to start from scratch with your health and wellbeing goals!  You can read the full article at: PA Life Magazine

We at Treat Your Staff are absolutely thrilled to share some exciting news: we've been selected as a finalist for the 'Supplier of the Year' Award at the Strategic PA Network Awards 2024. 🎉 This nomination is an incredible honor, and we are deeply grateful to be recognized by the amazing business support community that makes up the Strategic PA Network. About the Strategic PA Network For those who may not know, the Strategic PA Network is a platform that brings together personal assistants (PAs), executive assistants (EAs), and administrative professionals to connect, share ideas, and grow professionally. The Strategic PA Network Awards are a yearly event that celebrates the best in the business. From outstanding PAs to organizations that provide exceptional support, this event is all about recognizing excellence. Being named a finalist means so much to us at Treat Your Staff. It reflects the positive impact we're striving to make, and we're genuinely excited to be part of this event. What Treat Your Staff Stands For At Treat Your Staff, we are all about employee wellness. We believe that a happy and healthy team is a productive one, and we work hard to bring wellness solutions directly to workplaces. From stress-relieving massages to engaging wellness activities, our services are designed to help teams recharge, connect, and ultimately perform at their best. We understand how important it is to make employees feel valued, and our offerings are tailored to enhance both individual wellbeing and overall team morale. Our approach is simple: we bring wellness to your team, wherever they are. We offer a range of services, including in-office chair massages, wellness workshops, mental health workshops and yoga. We’re committed to making a positive impact, and it's our mission to help create healthier, more supportive workplaces for everyone. A Night to Remember The awards night was held on Monday, 4th November at The Grove, Hertfordshire. The event was a spectacular evening of celebration, connection, and recognition, and we are thrilled to share it with you. We know that our success wouldn’t be possible without the wonderful companies and individuals who have trusted us to bring wellness into their work environments. Our clients have seen the positive changes that come from prioritizing employee wellbeing, and we are incredibly proud to be on this journey with them. Join Us in Creating Happier Workplaces If you'd like to learn more about how Treat Your Staff can make a difference in your workplace, we invite you to   check out our happy clients  and see the impact firsthand. Together, we can create a workplace culture that prioritizes health, happiness, and productivity. We are truly honored to be nominated for 'Supplier of the Year'. This is just the beginning, and it's proof that we know what we're doing. We're excited to keep pushing forward and making an even bigger impact. Thank you to everyone who has supported us—this recognition is as much yours as it is ours.

Latest on our ‘Confidence Code Podcast’ 👉   Watch the full episode here. In the bustling streets of Birmingham, a young boy navigated life without a father figure, seeking guidance and belonging in all the wrong places. This is the compelling story of Errol Lawson, a man who transformed adversity into a beacon of hope and leadership. Growing up in a fractured home due to his parents' divorce, Errol was constantly in search of a role model. This quest led him to the allure of gangs, where he mistakenly found the semblance of family and leadership he craved. His involvement with these groups eventually landed him in a police station, a pivotal moment that resulted in his mother asking him to leave the family home. At just 16, Errol faced homelessness—a harsh reality that could have derailed his future. But sometimes, all it takes is one person to believe in you to ignite a profound change. For Errol, that person was John, an Irishman who owned the place where Errol was assigned community service. John became the father figure and role model Errol had been searching for. Through John's mentorship and unwavering belief in him, Errol found the inspiration to turn his life around. By 19, he had founded his first company, stepping onto a path of purposeful leadership and personal growth. In a recent podcast episode, Errol delves deep into the essence of courageous leadership. He emphasizes that leadership transcends the confines of business; it's woven into the fabric of our personal lives and relationships. "We all have a leader within ourselves," he asserts, highlighting that leadership begins with personal accountability and the courage to take the first step, even when the path isn't clear. Errol speaks passionately about the "Multiplier People" —those who inspire us and genuinely want us to shine and succeed. They are the supportive individuals who amplify our strengths, encourage us to do better and be better, and help us navigate life's challenges. He underscores the importance of surrounding ourselves with such uplifting people, reinforcing that we are not alone on our journey. When asked about his ultimate purpose on this earth, Errol's response is both humble and profound: "To shine my light wherever I am."  His mission is to make a tangible difference and leave the world better than he found it. He believes in the power of love and humility, recognizing that while we are here for a fleeting moment, what we do with that time holds eternal significance. One of the most striking insights from the podcast is Errol's perspective on leadership and confidence. There's a common assumption that leaders are always confident and have all the answers. Errol dismantles this myth, candidly sharing that leaders often face doubts and uncertainties. The true mark of leadership, he suggests, is the willingness to step forward despite these fears. Errol's story is a testament to the transformative power of resilience, accountability, and the profound impact that one supportive individual can have on a life. It's a reminder that no matter where we start, we have the potential to lead, inspire, and effect meaningful change. Curious to hear more about Errol Lawson's incredible journey and his insights on unleashing the leader within?  Don't miss out on the full podcast episode where he shares more about his experiences, philosophies, and actionable advice for embracing courageous leadership. 👉   Watch the full podcast episode here.

As National Self-Care Week  (November 18-24) approaches, it’s a perfect time for HR managers and team leaders to focus on mental health and well-being in the workplace. Self-care isn’t just about what we do at home—it plays a huge role in our professional lives too. At Treat Your Staff, we believe that fostering a culture of self-care at work can significantly improve the well-being and productivity of employees. Here’s how you, as a leader, can make self-care a meaningful part of your company culture this week and beyond. The Importance of Self-Care for Workplace Wellbeing Self-care empowers individuals to take control of their own health. It allows employees to understand how small, daily actions can improve mental, physical, and emotional well-being. A workplace that prioritizes self-care is a healthier, more productive one, where people feel supported, less stressed, and more connected. During Self-Care Week, team leaders have the opportunity to kickstart or enhance self-care initiatives within their teams. Implementing even simple self-care measures can boost morale, enhance productivity, and reduce absenteeism. How Team Leaders Can Promote Self-Care Week 1. Create a Self-Care Plan for Your Team The Self Care Forum's 8-Point Plan  is a great starting point. Begin by developing a clear plan tailored to your team's needs—think about what your employees find stressful and what might help them cope better. For example, you could introduce "Mindful Mondays," where employees start their week with guided meditation or light stretching. 2. Encourage Open Conversations About Mental Health Team leaders can create an environment where talking about mental health is normalized. Encourage discussions about stress, well-being, and self-care during meetings. You could set up short workshops or talks to help employees learn more about self-care and its impact on mental health. Providing a platform for people to share their experiences can foster understanding and support among colleagues. 3. Empower Employees with Self-Care Resources Offer resources that encourage self-care, like access to mental health support lines, guides on mindful breathing techniques, or tips on managing stress. Use posters, internal newsletters, or even a dedicated self-care resource page to make it easy for your team to access helpful information. Remember, self-care is about making sure employees know where and how they can get support. 4. Encourage Physical Activity and Mindful Breaks Physical activity is a powerful way to boost mental health. Encourage employees to take mindful breaks throughout the day—whether it’s a short walk, a few minutes of stretching, or guided breathing exercises. You could even organize a group activity like a lunchtime walk. Studies show that regular physical activity can help reduce stress and enhance mood, making it a great tool for self-care. 5. Lead by Example Self-care starts at the top. Team leaders and HR managers must demonstrate the importance of self-care by incorporating it into their own routines. Take breaks, leave on time, and show your team that looking after yourself is a priority. This can help reduce the stigma around self-care and inspire others to follow suit. Mental Health Tips for Employees Self-care is not only a leadership priority but also an individual responsibility. Here are some practical tips to share with your employees during Self-Care Week: - Practice Mindful Breathing : Take a few minutes each day to focus on deep, slow breaths. This can calm the nervous system and help manage anxiety. - Get Moving : Physical activity doesn’t have to be intense—a short walk, a gentle yoga session, or even some desk stretches can work wonders for mood and stress levels. - Eat Well : A balanced diet supports both physical and mental health. Encourage employees to make healthier choices, like drinking water instead of sugary drinks and incorporating more fruits and vegetables into their diet. - Set Boundaries : Healthy boundaries are crucial for avoiding burnout. Encourage your team to take regular breaks, step away from their desks, and say no to extra tasks when they’re feeling overwhelmed. - Stay Connected : Maintaining relationships can help reduce stress. Encourage team bonding activities, even if it’s something as simple as a virtual coffee break. Why Self-Care Matters in the Workplace According to The Self Care Forum , self-care is not only about responding to health challenges but also about preventing issues before they arise. By incorporating self-care into everyday work life, businesses can support their workforce in staying healthier, reducing stress, and ultimately boosting overall productivity. Self-care is a collective effort—when both leaders and employees commit to it, the results are positive for everyone. A Call to Action for Leaders National Self-Care Week is an opportunity to set the tone for a healthier workplace culture. Implementing self-care practices and encouraging employees to do the same doesn’t have to be complicated, but it does require genuine effort and commitment. Use this week to start conversations, provide resources, and introduce small changes that can make a big difference. At Treat Your Staff , we’re committed to helping businesses create environments where employee well-being is at the forefront. Let's use Self-Care Week as a stepping stone toward lasting positive change in the workplace—because taking care of your team means taking care of your business. Join us in making well-being a priority, not just for Self-Care Week, but every day.