No time to drink water, a little exercise in the office and unhealthy treats at work can affect your health. We share tips for healthier habits at work.

Healthy habits lead to a healthy lifestyle

A healthy lifestyle is important for your sleep, your mood and it influences your physical and mental health. Many healthy habits together create a healthy life. You spend a large part of your day at your workplace, which is why it is important to have healthy habits at work too. Below 10 practical tips for habits at your work that will keep you fit.

1: Drink enough water

Start your workday with a 1.5 liter bottle of water on your desk. Try to finish the bottle every day. 

2: Keep moving 

Put a message “get up and move” in your calendar for every 30 or every 60 minutes. Does the message appear? Get a drink, get up or walk around the office.

3: Call standing or walking

Put your earplugs in, walk out of the office and make a phone call for your work. It has several advantages: you are physically active, you get fresh air and you are doing something useful.

4: Meetings can also be held while standing

Do you have a meeting? Have it standing or exchange the meeting room for the outdoors. Good for the leg muscles!

5: Park your car further away or get off the bus one stop earlier

Do not park the car directly in front of the office, but for example one street away. This way you take some extra steps in a day. And if you come by public transport, you can get off the bus, tram or metro earlier. You can walk the rest of the route, in a healthy way, on foot.

6: Walk during lunch

Link a walk with the lunch break. Get a breath of fresh air on your own or with colleagues. After the walk you will go back to work more focused.

7: Do not eat while working or behind your computer

Give yourself time for a healthy lunch. Otherwise, you are more likely to eat quickly between tasks or behind your computer. When doing so, you do not really eat consciously and you are less likely to feel full.

8: You can skip treats

Sometimes there is something to celebrate every week. It’s okay to turn down the unhealthy treat once. Celebrate with a cup of coffee and take a piece of fruit, for example.

9: Candy jars gone, fruit basket on the desk

Put a fruit basket on your desk. Are you hungry? If fruit is in sight, you are more likely to grab a piece of fruit. Therefore, eliminate the candy jars from your desk.

10: Take the stairs 

Make a habit of avoiding the elevator and grabbing the stairs. That way you get extra steps in one day and you grow tight legs.

Take it step by step

Give your health a small upgrade by teaching yourself new healthy habits. Also at work! Take small steps. If you do the new activity daily, it will become a routine. Then you no longer need willpower and it becomes easier. Just like brushing your teeth. That has also become a habit because you do it every day.

Now it’s your turn!

Do you know another healthy habit for work? Which habit do you want to work on first? Share it in the NiceDay app!

Your boss is happy with you, your colleagues value your work, you might have even recently got a promotion. Yet you still get this nagging feeling that maybe you’re not smart enough, that you’re one mistake away from people realising that you’re not good at your job. Maybe you feel like your new position at work is going to expose you as ‘fraud’, or that your achievements were all down to pure luck. Don’t worry, you’re not alone, this feeling is commonly known as Imposter syndrome. In this blog I will explain what Imposter syndrome is and some of the ways you can work to overcome this feeling.

Imposter syndrome 

Imposter syndrome simply put is the inability to properly internalize and recognise your successes & achievements. This is often accompanied by the belief that you’re not as successful or knowledgable as others perceive you to be. Even if you are praised for your work, or there is evidence to the contrary this never seems to sink in; the anxiety and insecurity always seem to come creeping back. 

Feeling insecure at work and constantly doubting your knowledge and worth can be a distressing and tiring experience. Nevertheless an estimated 70% of people experience imposter syndrome at some point in their lives.

Self doubt from time to time is completely normal, even healthy and can contribute to humility and probably some of your success. Nonetheless when this doubt or anxiety becomes chronic or negatively impacts your life, it is time to do something about it.

How can I feel more secure?  

You have decided that it’s time to do something about this feeling, you want to feel more confident and secure with yourself at work… So what can you do? Awareness and recognition of this feeling is important to combat it. If you’re reading this article and identify with some of the feelings and aspects above, good job, you have already taken the first step!

Below you will find some more exercises you can practise to overcome this feeling.

Investigate your thoughts and beliefs

To overcome Imposter syndrome it is important to investigate and question the beliefs and thoughts that are fueling your anxieties and doubts. Often at the core of imposter syndrome is a negative and persistent belief. Some of these beliefs and thoughts may be quite confronting and challenging at first, but recognizing them will help you in the long term. You can then try to come up with some positive, yet realistic alternatives.

You can ask yourself some of the following the questions to explore this:

• What beliefs do I hold about myself, others and the world?
• Is there a particular thought that keeps coming back when I feel insecure?
• What does it mean to me if I don’t perform as well as I would like to?

Validate yourself

When struggling with imposter syndrome you can struggle to recognise your successes and hold on to that feeling, therefore it is a good exercise to write down three things each day that you are proud of. These can be big, for example such as getting a promotion, or small such as responding to your emails. They can be from the day or also from the past.

Change the way you talk to yourself

We are often our own worst critics. Talking down and criticizing ourselves when we make mistakes. This critical negative inner dialogue does not do much to help us in the short or long term. It can even make you feel down and anxious. Try to be aware of when you are being critical of yourself and instead try talking to yourself as you would to a good friend. Practising self compassion can go a long way to help us feel better and even help us avoid making the same mistakes in the future.

This article provides a nice metaphor of our inner critic and this blog has more information on self compassion.

Adjust your expectations

Take a moment to reflect on what success means for you. Are you only satisfied if your work is completed perfectly, or if you’re the top performer in your department? Maybe once you reach one milestone you immediately set your eyes on the next goal.

Take a moment to be proud of how far you have come. Look back at where you started, would you be happy if you told your past self where you were now? Remind yourself that we are all human and it is not possible to be ‘perfect’. If your definition of success involves high expectations, it might be time to adjust them. Changing your self talk can go a long way to help with this.

Help

Because imposter syndrome often includes the fear of being ‘found out’, it can be hard to open up or talk to someone. Are you struggling with Imposter syndrome? Or do you feel insecure at work? Don’t hesitate to reach out for professional help. Would you like to know more about (online) help via NiceDay? Click here for more information.

In this blog I discuss a topic that has been very relevant to me recently: performance pressure. Below you can read more about this pressure, how I deal with it and I will pass on some useful tips that have helped me a lot.

A new job

I have been working a new job since March 2020 and within a short time I was able to find my feet. I work as a service technician in a small family business and have a good relationship with the best employers you can imagine. A total of 15 people work there, the majority of whom are around my age; young people between the ages of 18-25. It is a very nice team and I am having a great time.

Feelings of inferiority

Despite having such a good time, I suffer from performance pressure at  work. An important reason for this pressure to perform is my own experience. A number of my colleagues have been in the business for some time. They are the best technicians in the company and I really look up to them. They are all lovely colleagues, but every now and then I notice that I have less knowledge and experience. The fact that they are more experienced gives me a feeling of inferiority and creates a constant urge to prove myself. I often have the feeling that I fall short when helping customers.

Support

The constant comparison and the uncertainty about my own abilities can sometimes be quite difficult. Nonetheless, when I am faced with problems that I cannot yet solve myself, my employer and colleagues are always there to support me. On the one hand, this gives me a very good feeling; I am not alone. On the other hand, this feels like failure; I can’t even fix this problem myself. Fortunately, I am often reminded by my colleagues that it takes time to gain experience. Thanks to this support and the many good conversations I have had with my employer, I am motivated to keep going. This way I can work on getting better at what I do and gain useful experience.

Tips

I don’t think I’m the only 20-something who suffers from performance pressure, so I’ve listed a few tips that might help you cope with this.

• Learn from the mistakes you made. Your employer won’t get angry just because you make a mistake, everyone makes them! A good employer should enter into a constructive conversation in which you discuss what went wrong and especially how you can prevent the mistake from being made again.
• Ask your colleagues questions. No one will blame you for needing an extra explanation about something you are unsure about. Sometimes prevention is better than cure.
• Get up after falling. It can be painful to make a nasty mistake, but it’s important that you always get up and learn from your them. Only then can you grow! Making mistakes is human. As my employer said last week: “I discovered that I made a mistake in the administration. This mistake has had major consequences, but I am also human. ”.
• Dare to admit your mistakes. If you’ve made a mistake and you’re concerned that there could be major repercussions for the business, the best solution is always to admit your mistake honestly. Admitting mistakes is extremely difficult, but your employer will always be happy with your honesty.
• Be proud of yourself if you did something right without the help of a colleague, without it ever being explained to you, or if the problem is unknown to your company in general.

Love,

Bert

Are you dealing with pressure to perform and would you like to talk to somebody about this? Our NiceDay professionals are happy to help.

More than a million people run the risk of being burned out for a long time. A high workload, irregular work, or insufficient growth opportunities cause unrest.

Short-term stress is usually not unhealthy. It is actually quite normal to come home tired after a hard day’s work. After a hard day, you can easily recover from the stress. But if you have a lot of these days, it can get a little trickier. If you regularly experience  stress, your body will not get enough time to recover. The stress can accumulate and because of that, your body can not rest enough and cannot adjust and heal anymore. Complaints such as restlessness, headache, difficulty in noticing, forgetfulness, gloominess and irritability can arise.

Some people are temporarily unable to work due to these complaints. However, most people tend to recover rather fast after a dropout because of stress. 

Causes of stress

Stress can have various reasons and often it is a combination of factors. For example:

• Work related factors: at work you can experience stress through time constraints, little autonomy, structural overtime, a lot of work, being bullied or because you receive too little support from supervisors and colleagues.
• Personal characteristics: perfectionism, being ambitious, fear of failure, great sense of power or not being assertive, are personal qualities that may cause more stress.
• External influences: often there are also other influences that can cause stress, such as relationship problems, problems with money or a major life event.

How can you recognize stress? 

• Physical complaints: tiredness, insomnia, pain (muscle, head, back pain), palpitations, increased blood pressure and increased cholesterol.
• Psychological complaints: mentally exhausted, extinguished, insecurity, worry, anxiety, and stubbornness, difficulty relating, forgetful, irritability and gloominess
• Behavioral complaints: perform less, smoke more, consume alcohol, avoid social contacts.

NiceDay coaching

Stress really influences your health. It is therefore important that you take enough rest after busy days and that you do not take on too much for a long time. Do you find it difficult to find a balance? NiceDay would like to help!

A NiceDay coach can help you deal with (work)stress. Together with your coach, for example, you look for specific characteristics, your ambitions and what you value in life. Your coach also helps you to better define your boundaries. 

Read more: tips against work stress

Inclusivity and diversity; two words you’ve probably heard a lot. Why is everyone talking about this so much and why is this so important? In my previous blog, I explained that people often act from unconscious ideas or prejudice. These prejudices are formed by your upbringing, family, experiences, and traumas, but often also from a lack of knowledge. It can cause you to accidentally exclude or discriminate against someone. An inclusive and diverse society helps to counteract unconscious prejudice. How? I’ll explain that to you below.

Inclusivity and diversity in society

It’s nice to feel at home in the place where you probably spend your whole life. How exhausting would it be if you’re constantly influenced and riled up by your prejudices? If you treat each other without prejudice, you can increase inclusion and diversity and enjoy being in contact with others. Why is that good or important?

• It reduces discrimination

By interacting with people who are not exactly like you, we learn that being different is not a problem, threat, or barrier. We learn that people who you thought were “so different”, actually have a lot in common with us. By seeing what we have in common and accepting our differences, you reduce misconceptions, prejudice, and discrimination.

• It brings you new perspectives

Learning something new happens through people who have knowledge and experiences that you don’t. If everyone is the same, we can never really learn new things. By listening to people with different experiences and backgrounds, we gain a new perspective on (your own) life. By investing time and energy in people who are “different” from you, you become flexible in your thinking and you can see life through different lenses.

• It gives you rich life experiences

As humans, we are diverse. In fact, diversity is necessary for survival. If everyone is the same, everyone is equally susceptible to certain problems or illnesses. In addition, tribalism (connection within a tribe/group) feels safe and secure, but it limits us in our ideas. So it is important to recognize that diversity is fundamental to our survival, it is also the key to a successful existence.

• It makes you productive

Research shows that employees of organizations that promote diversity and inclusivity are happier and more productive. Bringing together people from different backgrounds and life experiences opens up new ideas or perspectives that might never have arisen otherwise. How interesting is it to have a team with a different background, ethnicity, culture, gender identity, and religion?

How about you?

What are your prejudices? Do you ever surround yourself with people who are different from you? Give it a try! It’s not about liking everyone, that’s impossible. But it’s about opening yourself up to people you normally (unconsciously) avoid. You have nothing to lose, rather something to gain: beautiful experiences and interesting new people in your life!

4 out of 10 Dutch people can’t let go of their work during their holiday. Checking your email, making phone calls, or checking with your coworkers if certain tasks are done. Do you recognize yourself in this? Do you have a hard time leaving your work at home? Then keep on reading! You are going on a holiday to recharge, not to work!

Preparations

When you communicate clearly about your holiday and leave your work communication devices like your work phone or laptop at home, you are less likely to work on your trip. To help you in the right direction, there are a couple of steps you can take to prevent you from thinking of work on your holiday.

One to two weeks in advance

1. Prepare yourself for your holiday leave. You can delegate important tasks or responsibilities to a coworker. Make sure you take your time to do this thoroughly, so the chance is smaller that it sneaks up on you on your holiday. (Tip: make a list of it, save this en use it again when you have another holiday planned).
2. Inform the people whom you work regularly with that you are going on a holiday. Name that they can ask important matters beforehand and plan some time to discuss this.
3. Speak to your manager about not taking your work phone or laptop with you on your holiday. Make sure they have your private phone number in case of emergencies.

On your last workday

1. Set a clear out-of-office message on your mailbox that you are on a holiday without access to your mailbox. Put the contact information of your colleagues who look after your tasks in the message, so it is clear for the sender where to go with their questions.
2. Install a holiday voicemail message in which you say who to reach in your absence. Also, say that you do not listen to your voicemail on your holiday.
3. Send out a reminder that today is your last working day. You will not be taking your phone and laptop with you, so they won’t be able to reach you. They can only reach you in emergency situations on your private phone (your manager has this number).

While packing

1. Do not pack your work phone or laptop. Except if your job requires you to bring it.

During your holiday

1. Try putting your private phone out of sight as much as possible. Your phone can distract you from your holiday, and messages on social media can also be work-related. Try being ‘off’ on all levels.
2. When thoughts about work cross your mind, try to let them be for what they are. For example, by doing a mindfulness exercise. Focus on your breath or find some distraction. Look at all the beautiful things around you: nature, chirping birds, impressive buildings, the joy of your travel companion, the new culture, friendly local people, the smell of delicious food, or the taste of a nice drink. Be in the moment. Let work go.
3. Do you find yourself laying in bed at night, having trouble falling asleep because of thoughts about work? You could try a relaxation exercise like this one.
4. Of course, you can have new insights or great ideas about work. Do you notice that these thoughts keep popping in your head? Try writing them down to get them out of your head. You can bring the list to your work so you won’t forget any important ideas or inspiration.

The results

85% of the Dutch people have a positive mood after their holiday. Are you up for the challenge of making this number even higher? It is likely that with these tips and tricks it is easier for you to not let your work influence your holiday. You will get rested and recharged so you can go back to work well-rested, with a positive mood and full of new energy!

Relax. Unwind. Get in a flip flop state of mind.

NiceDay

When you think of work on your holiday, try writing down your thoughts and feelings in the ‘Feeling Registration’ of the NiceDay app. You’ll gain insight into what goes on in your mind and body.
Plan two activities in your ‘Daily Planner’ in NiceDay. Plan one 2 weeks before your holiday, and one on your last workday. Note the matching steps from this article so you do not forget any of them. Don’t have the NiceDay app, yet? You can download it here.

September’s already here. For most people, this means the end of their holidays, going back to work or university, and the end of the holiday spirit. Some may already suffer from stress due to the pressure of work or at university. After a fresh start after the holidays, the fatigue gradually begins to rise again. Or maybe you find it hard to return to a good working rhythm because you’re still on a holiday in your mind.

Post-holiday syndrome

When going back to work, some people suffer from the so-called ‘post-holiday syndrome‘. This is not an official illness, but one in three employees between the ages of 25 and 40 say to have complaints related to this. These people do not want to go back to work again. Symptoms are fatigue, because of jetlag for example, a gloomy mood, lack of appetite, poor concentration, increased heart rate, and an overall feeling of emptiness.

A nice working rhythm…

The best remedy for this is to get back into a pleasant working rhythm as quickly as possible. What can help is to not start working immediately after your holiday. Make sure you don’t get back from your holiday on Sunday and start working again on Monday. If you make sure you have some free time in between, this ensures that you do not have abruptly witch from your holiday rhythm, with sleeping in and going to bed late, to your work rhythm. Also making sure you don’t have any meetings on your first day back at work can help a lot. This way you can start relaxed by reading through your emails for example. With an organized mailbox, you often feel a lot more motivated to start working again!

… with a little bit of the holiday spirit

As said before, it is advisable to get back into your working rhythm as soon as possible. Yet it does not hurt to take some of the relaxation from your holiday with you. Think about what you like to do during the holidays and check if you can also make some time for that in your free time. Do you read a lot of books on holiday, but can’t find the time to read when the holiday is over? Try to consciously make time for this, even if it is only for an hour. Maybe you like to be active on your holiday. In this case, for example, go for an afternoon of walking or cycling during the weekend. During the holidays you might especially enjoy eating out, or more extensive cooking. But also outside of the holiday season, you can continue to enjoy food!

Keep on doing nice things!

One of the most important elements of the holiday may be the fun activities. After work, we are quick to jump on the couch and turn on the TV, but actually, you get more energy and relaxation from engaging in fun activities. Meet up with your friends to cook a nice meal together, become a member of a sports club, start doing some volunteering work, or organize a game night!

Spend time outside

Another tip is to keep spending time outside. The nice thing about the holiday is that you are outside a lot. Sunlight improves your mood, so it’s a good idea to take a walk every day, for example during your lunch break. Maybe you could also cycle or walk a to work. Movement stimulates the production of endorphins. This makes you extra happy! If the weather is still nice, you can enjoy a drink in the sun after work or during the weekend, why not? You do not have to go far away to find the holiday spirit!

NiceDay

Use the Diary in the NiceDay app to write down what you liked to do during the holidays. See if you can now also schedule these things in the Daily Planner!

Don’t have the app yet? Then download it here!

We often see bullying in children and adolescents, but adults bully or are victims of bullyingquite regularly. People ‘forgetting’ to invite you for a walk or lunch, not being invited to Friday drinks, being laughed at, intimidated and called names or having to do all the dirty jobs no one else wants to do. Victims lose pleasure in their work, psychological and physical problems arise and, moreover, bullying in the workplace leads to about four million extra days of absence per year. It is important to act quickly if you or a colleague is being bullied at work. What can you do?

Discuss the situation with a loved one

Admitting that you are being bullied is difficult, it often involves a lot of shame. You may think that you are the problem or that you are overreacting. Remember that your feelings are valid and that it’s important to share these feelings. The moment you keep those feelings to yourself, the burden will become heavier and heavier. Sharing your feelings with someone you trust will not necessarily change the situation, but will make you feel slightly lighter.

Start the conversation

You are the best judge on what kind of approach you should take, but in some cases it is not wise / possible / safe to approach your colleague directly. Sometimes a direct approach can work against you and in this case it is wise to approach HR about the issue.

The moment you decide to approach your colleague directly and face to face, it can help to have a curious approach: “ I am very curious, what did you mean by your last remarks? ”. It’s important to not be too confrontational and offensive in your approach. Make sure you are calm and strong. Because of your direct and clear approach, you hold up a mirror to your colleague. Let them take a look.

Tip: make sure you keep track of the facts and mention these during the conversation. For example, keep a record of what happened and what was being said in the NiceDay app.

You are not the problem

Remember this for once and for always: you are not the problem when you are being bullied. The problem lies with the bully themself. “But why me?”, you’d probably ask. Why people bully can have various reasons: the bully has a negative self-image, they cannot deal with their emotions, jealousy, peer pressure, loneliness, upbringing …

Think about why you started this job and think about the reasons why they hired you for this position. Remind yourself of all your positive qualities and try to shift your attention to the positive.

Take care of yourself

Try to find balance in the three basic elements of daily life: sleeping, eating and exercising. When these three elements are in balance, you are more resistant to negative external influences. In addition, it is important to have enough time for hobbies, sports and other things that give you satisfaction. Try to be kind to yourself and take care of yourself.

Everyone is affected by bullying!

Colleagues can have a major influence on the bullying behavior: by turning a blind eye, the bullying persists. At the same time, the bullying behavior also affects other employees: seeing a colleague being bullied at work increases the level of cortisol, the stress hormone. Conclusion: everyone is worse off in a corporate culture where bullying occurs.

What can you do?

1. Involve the bullied colleague in activities or take them for a coffee date. Ask about the needs of your colleague and respond to this need. Maybe your colleague doesn’t want to think about it at all, but maybe your colleague has a strong need to vent about the situation.
2. It is important to make the bully aware of their behavior. If you want to address the bully directly, it is important to take them aside for a moment and explicitly state that you are speaking for yourself, not on behalf of your colleague. Name your own observations, for example that you see that your colleague is not involved in activities and that you see that your colleague is suffering from the cynical comments.
3. If a direct approach works to the disadvantage of your bullied colleague, it is wise to approach HR. Tip: Emphasize that you are speaking for yourself and give specific examples.

Help

Would you like to receive psychological help because you are being bullied, were bullied at work or are feeling down? Visit your GP, or visit this website for more information about help via NiceDay.

Thinking about salary is one thing, negotiating about it is another. It’s something that isn’t always as easy for everyone. I had my first experience with salary negotiation when I first got a job. An offer was made to me and without a doubt I accepted it; didn’t I want to keep working there?! The night after, I kept thinking about it. What did I actually benefit from this offer? What was the salary that I could ask for? What was my attributed value in the business? I decided to look further into the answers to these questions and to request another meeting. My employer came up with a second offer, and we had a deal! I didn’t only get a higher salary, but it also gave me an educational experience. That is why I would like to share some practical tips on how you too can negotiate your salary.

Tips for negotiating

• Find out what you’re worth, for example by checking out websites or tools that help you calculate your salary. What salary is suitable for your age, experience and job? By researching this properly, you know what to expect during your negotiations. Make sure you know the minimum salary you want to earn and what your ideal salary would be.
• Make your employer comwe with an offer first and take your time to think about it; you don’t have to give a response right away! Always negotiate the offer. Your employer will present you with an offer, in which they often already take salary negotiations into account.
• Think about this by asking yourself: is this the salary I expected?
• Your employer’s offer isn’t only about your monthly salary, but also about secondary benefits. Think of vacation days, profit distribution, pension, training budget and a 13th month. If you don’t agree on the salary, these are benefits you can also negotiate.

Personal development

The goal of a negotiation is that both parties are satisfied with the outcome and that you make good agreements. Do you want to grow to a certain salary? Make good agreements about what goals you have, and what increase in salary is suitable for these goals. Also make sure that you document these agreements in your contract. This way you both know what the expectations are for the future and you have a clear goal to work towards!

Everyone experiences some degree of stress in their life. For example, being in a rush for work, a deadline that needs to be done and nowadays social media can also serve as a source of stress. But when does stress get unhealthy?

What is stress?

A little stress is not bad, it can even be beneficial for your work performance. Stress is not bad for you as long as your body is able to recover from it. When your body does not have enough time to recover, we speak of distress, or unhealthy stress. A burnout can occur due to a long period of distress and insufficient rest. It is extremely important to listen to your body and not to ignore the signals.

Are the symptoms listed below familiar to you? Do you run into things and would you like to change this? Download the NiceDay app now! Our professionals are ready to offer you that little bit of extra support.

Stress and perfectionists

Sometimes, people assume that a burn-out is something that is easy to overcome and that it happens to ‘weak’ people. This is nothing but true: often people who have a great sense of responsibility and who are perfectionists are vulnerable to develop a burnout. A burnout provides complete physical and mental exhaustion. The most daily activities can no longer be performed. People often underestimate the recovery from a burnout: it can last for months or even years.

In order to prevent and recognize a burnout, it is useful to have a look at the symptoms. A distinction is made between psychological and physical burnout symptoms. The symptoms are summed up below:

Psychological burnout symptoms

• Concentration loss and memory problems
• Being indecisive
• Anxiety and panic symptoms
• Have a temper, getting angry/aggressive quickly
• Feeling of impotence
• You get annoyed easily
• Feeling rushed
• Feeling depressed
• Being suspicious
• Feelings of uncertainty
• More likely to develop an addiction

Physical burnout symptoms

• Experience (constant) fatigue
• Experience insomnia
• Feelings of exhaustion
• Have pain in your muscles
• Neck and shoulder pain
• Stress on the abdominal area
• Having an monotonous voice
• Having a high breathing
• Forgetting things
• No or little desire to have sex
• Quickly tired or feeling sick
• Experience abdominal pain
• Having a high heart rate and high blood pressure

Listen consciously to your feelings

In sum, there are many different physical and psychological symptoms that may indicate a burnout. Your body sends you signals for a reason, often it is a sign that your body is out of balance and needs rest. Consider what your body tells you. Plan a moment to take a step back to focus on your body. What do you feel? Are you comfortable with yourself? Are you tired or do you experience pain? Notice the signals and do not ignore them. Make sure you rest properly and in this way your body can recover from all the hectic.

NiceDay app

Plan a moment of relaxation in NiceDay to reflect on what your body tells you. Notice the signals and try to act on them by, for example, taking a step back by reading a book instead of working overtime.