Ellie works as a nurse in a big hospital for over 20 years now. She loves her job and is committed to her patients with heart and soul. But when the reorganization started and the hospital merged with another hospital, this had major consequences for Ellie’s work. There were more patients to take care of and less nurses available per patient. There was also an increasing administrative pressure. Everything that Ellie did had to be reported. Ellie sometimes worked for 11 days in a row and received little appreciation for her unbridled efforts. Sounds depressing, right? And that is what happened, Ellie got depressed.

But is Ellie her story representative? How often does misery at work actually lead to a depression? What is the difference between depression and a burn-out? And, if you find yourself depressed, what can you do?

Depression in numbers

Before we dive into these questions, first some information. Did you know that 1 in 5 people in the Netherlands has to deal or dealt with a depression? That is twenty percent! Therefore depression had the dubious honor of being among the top 5 of disorders with the highest burden of disease, medical expenses and absenteeism. When you feel low for the majority of the day or you experience loss of pleasure in activities which would normally interest a person, you meet the diagnosis of a depression. This must coincide with some of the following symptoms:

•  concentration, attention and memory problems,
• too much or too little appetite and insomnia,
• feelings of guilt
• sometimes thoughts about self-harm and suicide

Is your work the cause of your depression?

Depression can be caused by stressful working conditions: research shows that work-related situations certainly play a role in the development of depressive symptoms. Working pressure (27%); uncertainty about the future(19%); lack of support or bullying / conflicts (26%) are the most reported factors causing sensitivity for a depression. Mainly the combination of a demanding job combined with a lack of decision-making power are big risk factors. However, a noisy or dark work environment does not seem to play a role in the development of depressive symptoms.

Are you vulnerable for a depression?

Is everyone who deals with these burdensome working conditions depressed? No, definitely not. As with many psychiatric disorders, “nature” and “nurture”, or genetic predisposition and environmental factors, play a role.

Genetic vulnerability

Research shows that children with a depressive parent are three times more likely to get depressed. Also, you are also more vulnerable to depression when you are inclined to react negatively to stressful events, believe that these events are your own “stupid” fault and when you do not feel power over the situation. This is also called “cognitive vulnerability”.

Your home situation

Translated into everyday life, these insights mean that genes, your character in combination with your working conditions, can make you vulnerable to the development of depressive symptoms. This vulnerability can be increased even more if you experience problems in other areas of your life. In Ellie’s case, besides feeling overloaded at work, there was also a very stressful home situation with her partner who regularly grabbed the bottle and got aggressive. Ellie, who described herself as a perfectionist with a great sense of responsibility having an unsafe home situation, broke after the reorganization. It was the last straw that broke the camel’s back. Ellie got depressed.

Burnout or depression?

She became depressed. However, this work-related problem could also have led to a burn-out. The distinction between both disorders is quite difficult as there are big similarities in the symptoms of both disorders, such as fatigue and concentration problems. Yet experts also mention very important differences between a burn-out and a depression. In short, someone with a burnout still wants to work, but can not do it anymore, while someone with depression lost his or her drive to work. This seemingly small difference has major consequences for the treatment. In the case of depression it is important that people get out again, that they gradually start doing things again. For people with a burnout complaints, on the contrary, it is important that they take a step back.

What can you do?

As always: to prevent is better than to cure. This means that it makes sense to seek support as quickly as possible and to investigate what you need to feel better. Your supervisor or your employer can play a role in this. Structure your working hours and ensure sufficient sleep, exercise and relaxation. If you find that difficult, it is wise to seek help from a professional counselor. Together you can investigate how to find balance and how you can learn to deal with vulnerable characteristics, such as; learning to say “no”, setting limits and being more gentle with yourself.

And Ellie?

Ellie learned not to ask too much of herself and eventually chose to leave her violent partner. At her work she is carefully rebuilding under the supervision of her employer and she tries to get to know her limits and to monitor them. What we learn from Ellie’s story? That we can manage to get out of that valley and be happy again. And that is important to know: good help is available. You do not have to do it alone.

Everyone crosses their boundaries from time to time. You allow others to take more from you emotionally or you give more energy than you intended, and that’s fine! You have a buffer that allows you to do that every now and then. If you ensure that you can recharge it sufficiently, you will be able to go beyond your boundaries responsibly. But when this starts to become an unhealthy pattern, something else may be going on.

What are the benefits?

If you overstep your boundaries often, it’s too easy to just say you shouldn’t do that anymore. There’s a reason this behaviour is repeating itself; it has its advantages. You could think of receiving more appreciation at work or maybe it fits your flexible attitude. Maybe it feels good to be helpful or you have a strong urge to prove and improve yourself. Or maybe it’s just a lot more practical and it leaves you with more time on the weekends if you walk the extra mile during the week. In short, overstepping your boundaries can have all sorts of benefits.

What does it cost you?

Because people instinctively tend to be more focused on the short term benefits, we often lose sight of the bigger. Besides that occasionally overstepping your boundaries has its benefits, it also costs you something. That is something we usually don’t realise, until it starts to affect us. Overstepping your boundaries can often lead to feeling like you’re selling yourself short if you don’t do as much. You can experience more pressure, because you’ve created the expectation that you’re always the one that will take that extra step. People can eagerly take advantage of that. But eventually it will cost you your resources and the ongoing effort will lead to both physical and mental fatigue.

Setting boundaries

Setting boundaries is not something you do for the short term; it’s not just taking a step back because you’re tired today. You’re also doing it for the long term. By setting boundaries you give clarity about what you can expect from yourself, but also what others can expect from you. You make realistic and dynamic demands. This means you can expect yourself to do your best every day, while always taking the circumstances into account. For example, if you didn’t sleep well or you’re experiencing some personal difficulties, it’s realistic that you will get less done during the day. But if you’re suddenly highly energetic and you feel great, then of course it’s good to use your energy to walk the extra mile every once in a while! You’re optimizing your achievements, because you balance your efforts and divide them realistically. In the short term it may seem less productive when you sometimes say no to certain tasks or requests, but in the long term the sum of all your activities will be higher. You’re not making anyone feel shortchanged, you’re doing them a favour!

NiceDay

Try examining what it gives you to overstep your bounds. And what does it cost you? What do you need to sufficiently recharge yourself so you can overstep your bounds responsibly? You can track this in the NiceDay app, download it here!

In the Netherlands about 384,000 people are unemployed. Losing your job can have many reasons and unfortunately many people have lost their jobs due to the corona crisis. Being unemployed means that you belong to the labor force, but you are not currently working. Losing your job and becoming unemployed has major consequences, both practically in your daily life and emotionally.

Practical consequences

When you lose your job, you also lose your income. You are usually entitled to benefits, but that depends on your situation. As soon as you apply for benefits, in the Netherlands you will have to deal with the UWV. UWV stands for Employee Insurance Agency. They take care of the implementation of employee insurance such as the WW, WIA, WAO, WAZ, Wazo and the Sickness Benefits Act. It is also possible that you end up in a reintegration process via the UWV or that you are entitled to training. If you are not entitled to a benefit through the UWV (any longer), you will have to go to the municipality for social assistance benefits.

Emotional Consequences

Working is so much more than making money! It provides structure and purpose to your life. In addition, working can make you feel appreciated and this in turn affects your self-confidence. If you do not work, you may feel that you no longer participate in or contribute to society. You can also miss the structure of having something to do every day and experience stress over a loss of income.

Mourning your job

Losing your job evokes so many different emotions; disappointment, frustration, sadness and anger for example. The following five stages of loss can help you better understand your feelings:

• Denial

When you know you’re going to be fired, but you may not want to face it in the first phase.

“This can’t be true, can it?”

• Anger

You may be angry with your boss, your colleagues or the situation in general. When you lose your job due to things out of your control (such as corona), you may experience feelings of anger because of the situation and because you are the victim.

“Why is this happening to me ?!”

• Negotiate

You want to look for ways to stop the loss of your job; for example by going to the trade union or court.

“I’m going to do everything I can to keep my job!”

• Depression

At some point you become aware of the fact that you have really lost your job. In this phase feelings of depression and stress can develop.

“How will I ever get a new job?”

• Acceptance

In this phase you have accepted that you have lost your job and you regain the space to focus on new possibilities. Those new possibilities will give you new energy, go for it!

Tips for coping with job loss

• Realize you’re grieving. A job is not just about making money, there is much more to it. You make social contacts through your work and it brings structure to your life. The emotions that come with losing a job are totally normal: you lose quite a big part of your life. It is good to realize this and to not push these feelings away.
• Share your feelings with people close to you, such as family or close friends. It is wonderful if your environment understands you and takes your feelings into account. If some people don’t offer you the support you expected from them, don’t get stuck in that, but seek support from others.
• You are not the only one who is experiencing this. You may know others who are or have had the same experience. Talk about it with each other, sharing experiencees can help you.
• Are you going to apply for other jobs? Try and prepare yourself for those and read up on tips that could help you.

Therapy

If you experience a lot of negative feelings due to the loss of your job, you can seek professional help. A psychologist can help you reflect on the negative emotions that can arise because you have become unemployed. You can also work with your psychologist on your self-image and gain new insight into your strengths. Click here for more information about online help via NiceDay.

“It feels like we had a funeral for our job,” is what a friend texted me after our last group session with our manager, dedicated to saying goodbye to our job in the aviation world. 

Less than a year earlier, full of energy and dedication, we had started our course to become a cabin attendant. The world had opened up to us. Passengers from all over the world told us their stories: from refugees from Myanmar to tourists on their way to Rio de Janeiro. On board you were a babysitter, doctor, policeman, waitress and psychologist in one. One week you were having breakfast in Bergen, the next you were running a half marathon in Lima and the week after that you went whale watching in Panama.

Then suddenly Corona happened, the whole world froze and there you were, sitting at home, hearing you have lost your job. The text from my friend and colleague got me thinking. If you lose someone, a grieving process follows. Although the loss of a loved one causes greater grief than the loss of a job, the latter also involves a grieving process. The remark that we had just buried our job came from within.

In this blog I am going to elaborate on this topic and give tips on how to deal with mourning the loss of your job.

Stages of loss

Losing a job evokes various emotions, such as disappointment, frustration, sadness and anger. The following five stages of loss can help you understand your feelings:

1. Denial

If you already know that you are going to be fired, during the first phase you may not be ready to face the reality yet.

“Surely, this can’t be true?“

2. Anger

Maybe you’re angry with your boss, colleagues or with the situation in general. When you lose your job due to a situation out of your control (such as corona), you can experience feelings of anger. You feel you are the victim of the situation.

“Why is this happening to me ?!“

3. Negotiation / Bargaining

You search for ways to keep your job. For example, by going to the union or court.

“I’m going to do everything I can to keep my job!“

4. Depression

At some point, you become aware that you have really lost your job. In this phase, feelings of depression and stress may develop.

“How am I going to find a new job?“

5. Acceptance

In this phase you have accepted that you have lost your job. You start to regain room to focus on new opportunities. This gives you new found energy, and you go for it! 

Tips for dealing with job loss

• Allow yourself to grieve. A job is not just about making money, there is a lot more to it. Through your job you make social contacts and a job can give structure to your life. The emotions involved in losing a job are very normal: you lose a big part of your life. It is good to consider these feelings and to not push them away.
• Share your feelings with people close to you such as family or close friends. It will feel good if your support network understands you and takes your feelings into account. If some people don’t provide you with the comfort you need, don’t linger in the pain it causes, but seek support from others.
• You are definitely not alone in this experience. If you know others who’ve had the same experience, try to talk to them. Recognition and understanding can help you.
• Schedule fixed times to look for new jobs. By doing this you can create a new structure, and in between applying for jobs, make some free time for fun things.
• Allow yourself time to look further into the future. You don’t have to have three job interviews planned, the day after you get fired.
• Adjust your expectations. Look for something that gives you positive energy. That may very well be a different job than the one you had previously. Don’t focus on job titles, but focus on what makes you happy.
• Accept the situation. Through acceptance it is possible to open up to new possibilities.

Moving forward

In our group chat with colleagues we talked about the possibility that everything would be okay again (“Everyone wants to fly again in the summer, right ?!”). About how angry we were at Corona (“We lost our job because of Corona !!”). About our conversations with the unions (“We are all willing to work part-time!”). And about how badly we are going to miss work (“We have lost not only our job, but our entire lifestyle”).

We went through all stages of loss. When the “funeral” was over, positive messages also poured into the group chat. Someone got a job as an anesthesiologist. Another colleague was hired as a civil registrar and yet another started working as a marketing & sales professional. As we made our last trips around the world, new opportunities came our way. Those who had nothing yet were happy for those who did. Being happy that it is going well for someone else, can also give us positive energy. 

Want to read more about grief? Take a look at this blog!

In a earlier blog I told you that I have a “self-care day” to meditate and reflect. A while ago I read the book Happy Life 365 by Kelly Weekers. I use this book as a guide to evaluate my life. In her book, Kelly explains a method for evaluating different parts of your life: yourself, vitality, work & career and love & relationships. You grade  these parts and you decide what grade you would want it to have. In this blog you can read how I reflect on my life

Yourself

I ask myself the questions: how happy am I? How do I feel? I give this feeling a grade by looking at my feelings from the past week. I track these feelings in the NiceDay App. Then I switch to my activities: how often have I been exercising? When did I meditate? Did I have time planned for relaxation? I make a list of things that made me feel good and things that gave me tension. What can I do to feel better about myself? What made me feel bad? What adjustments can I make to improve these negative factors in my life?

Vitality

Do I feel fit? restlessness, tired or active? I give my vitality a rating. And I explore where this feeling comes from. Have I been outside enough this past week? Have I played enough? Did I sleep enough? Or did I work too much, ate healthy or did I drank too much alcohol? Of course I look again at how I can make adjustments to improve the level of vitality.

Work & career

This section is about my job and how I felt at work last week. I also give this a grade and I look at various factors: how many hours did  I work, what was the atmosphere in the workplace or did I experience stress? 

Love & relationships

For this subject I make a list of people who have influenced me positively or negatively during the past week. I also give this a grade. When evaluating relationships, I find it important to reflect on my own feelings: “Why did person X make me feel that way?” And “What is my influence on this relationship?”

Actions points 

From the evaluation of these four parts, I make a small list of a maximum of ten “action points”, which I will work on in the following week. Last week, for example, that list looked like this:

• Prepare well for an upcoming lesson
• Make time for reading my book
• Exercise a minimum of three times this week
• Maintain the pleasant atmosphere at work by planning well and blocking parts of the day in my agenda
• Forgive person X 
• Maintaining the happy feeling in my relationship by continuing to plan fun evenings together

So should you ever feel the need to take a good look at your life? Here you have my tips! And do you want to know more about the lifescan and inspiration to make yourself feel happier on a daily basis? Read the book “Happy Life 365” by Kelly Weekers!

Love,

Mara

We breathe throughout the whole day. A lot of times we don’t pay a lot of attention to our breathe, while it’s an important that confronts us with ourselves. For example, fast and shallow breathing is often a sign of stress and tension. Shallow breathing is the drawing of minimal breath into the lungs, usually by drawing air into the chest area using the intercostal muscles rather than throughout the lungs via the diaphragm. 

Are you currently experiencing work stress? The following breathing exercises help reduce stress. By delaying your breathing a little more, you increase your lung capacity and you feel less stressed. 

4-7-8 breathing or ‘relaxing breath’ 

When: you notice that your breathing is superficial or accelerated, when you worry a lot or experience acute (work) stress. 

How to do it? 

1. Begin by laying down or sitting in a comfortable position. 
2. Rest your arms along your body with your palms facing up. 
3. Take a deep breath and sigh or exhale through your mouth. Try to relax your face and jaw. 
4. Breathe in 4 seconds as deeply as possible (feel your rib cage widen), hold your breath for 7 seconds and then exhale in 8 seconds.
5. Repeat this 4 times. 
6. Take a deep breath and sigh out. 

Equal breathing 

When: in preparation for a complex tasks, a meditation exercise or if you feel restless. 

How to do it? 

1. Begin by sitting or standing comfortably. 
2. Take a deep breath and sigh. 
3. Breath in through the nose for 6 seconds. 
4. Hold the breath for 6 seconds; your lungs are full. 
5. Exhale through the nose for 6 seconds. 
6. Hold the breath for 6 seconds; your lungs are empty. 
7. Repeat this about 4 times or for a few minutes. 
8. Take a deep breath and sigh out. 

Warning: People with heart problems and/or high blood pressure should be careful with this exercise. Holding these breaths may be too stressful for them. In that case, listen carefully to your body and explore how many counts are possible for you. 

The belly breathing

When: this is an exercise that you can do at any time. It can help you relax if you experience stress, anger or anxiety. You can even do it before going to sleep. 

How to do it? 

1. Begin by laying down in a comfortable position. Place 1 or both hand palms on your lower abdomen. Relax your face and jaw.
2. Bring your attention to your hand(s) and breathe in gently. Feel your belly expand. Then breathe out again and feel your hand move back. 
3. Breathe in 4 seconds and exhale 4 seconds. Do this about 25 times (approximately 5 minutes). Take your time and don’t force anything. 

Warning: Are you pregnant? Hold your breath no longer than 2 seconds. 

Tips 

Be patient with yourself. Are you unable to master the exercise the first time? Then try again. 

Try these exercises at home. This makes it more easy to do them when you’re at work. We hope you can breathe your stress away!

NiceDay actions 

Set up some reminders for yourself to do an exercise during work in the NiceDay app. Are you still experiencing (a lot of) stress? Ask your coach for help. And don’t forget: as with many things in life, it’s all about practicing. 

For more than two years, one day a week, I went hitchhiking to and from work. A ride that took six kilometers. Hitchhiking changed my view on life totally! This is what I learned from hitchhiking.

Inspiring encounters 

Due to hitchhiking I met friendly strangers every Wednesday, who helped me on my way. I met all kinds of people. From a surgeon to a sewer worker. From a widow to a refugee. From a forestranger to a mother with small children. Each with their own story.

For example, I met a woman on her way to chemotherapy, a man on his way to his son’s birth, and I was even invited to an Arab wedding. All during the short journeys of 15 minutes, just on my way to work. It brought, in a very simple way, more spontaneity into my life. I started to love hitchhiking. I came in contact with people outside of my daily bubble. Hitchhiking made me connect to people and lowered my prejudices.

Outside my comfort zone

Hitchhiking for the first time was quite nerve-wracking. I really had to go out of my comfort zone. You stand at the side of the road and everyone who drives by looks at you. Sometimes I got a smile or a friendly gesture like “I don’t have to go your way.” But many people probably thought I was strange: What is that woman doing there, hitchhiking? 

I believed in what I did and literally stood up for it. Whatever people thought of me; I knew very well what I was doing along the side of the road. In this way, I learned to accept what people think about me. And that is so valuable. Also in other areas of your life. Hitchhiking made me more confident about myself, it gave me more confidence and strength.

I now dare to ask for help

We often find it difficult to ask for help. Me too. I usually wait until my limit is completely reached. With hitchhiking I actually asked for help from a stranger, while I didn’t even need it. I could also go by bus. I even had a car! I learned to ask for help and accept help when it was not very urgent. I learned that there is an abundance of friendly people who just want to help. It has really made my view of the world much more positive. But you must dare to ask!

Gratitude

During the rides I also gave the drivers something in return. I listened to them with my heart wide open. I gave them the opportunity to help someone and therefore feel good about themselves. I gave them a nice story to tell at home, a spontaneous interruption of their daily routine, some fun and a smile on their face. I was often told: “Next time you can come again” or “Are we there already, what a pity”.

Let go of control and trust

When I walked to my lift spot in the morning, I had no idea what was going to happen. I didn’t know who was going to stop for me or if anyone would stop. I didn’t know how long I had to wait and what was going to happen. I really had to let go of control.

Hitchhiking is a very beautiful metaphor for life: make your destination or goal known to the universe and then let it go. Have faith in what comes your way. Let happen what the universe wants to happen. There are a number of spiritual movements that swear by that law. And I actually trained myself in that every week. It has changed my life in a very positive way.

Nowadays, If I notice that I am impatient or in a hurry, or try to force something, I stop myself. I reflect. That gives me time for other ideas. And sometimes I just do nothing at all and wait for what will happen. That gives me peace. In fact, I surrender more to life.

Sometimes you have to give the universe a chance. And believe me, it will surprise you!

Book

I started sharing my adventures in a blog. After 100 encounters I bundled my stories in a book: “Zes minuten wachten op geluk.” That was the average number of minutes that I was waiting for a ride. My moment of happiness.

In the Netherlands we have a lot of ways to refer to breaks: coffeebreak, tea break, walking break, smoking break and of course lunch break. But what exactly are the benefits of taking a break on your physical and mental health? Will  you be more productive or is it just an excuse to escape your work for a while? All these questions will be answered in this article!

Why you should take breaks 

You might recognize this ; you experience a hectic day at work and there are many tasks on your to-do list. You prefer to finish  all these tasks and that is why taking a break seems to be a waste of your time. However, taking a break is crucial. Taking a small break like walking away from your workplace will make you more productive. The work satisfaction will increase as well because you will feel energized and motivated to complete your workday successfully. In addition, taking breaks is beneficial for your social life: you are probably not the nicest person on earth once you get home after a stressful workday. You will certainly notice the physical and mental difference once you start giving yourself several small breaks during the day. 

New ideas and insights

In many jobs it is a must to work in an innovative and creative way. However, it is not always possible to come up with new and creative ideas and sometimes you feel like your mind is a blank space. In this case, the best thing you can do  is to engage in a task that is not related to work or to the problem that you are trying to solve. Refresh your mind by going for a walk and you will see that your creative mind gets a boost. It is all about leaving your workplace for a moment to give your brain some rest.

Taking short breaks between work has many positive effects: it is beneficial for your physical and mental well-being and it has a positive effect on job satisfaction. So please do not feel guilty whenever you take a break from your workplace a few times a day!

People like to think in boxes, we can’t do anything about that. We stereotype and have (unconsciously) many prejudices. Because as a gay person you are a hairdresser, steward or nurse, right? How do you deal with these prejudices?

Hold your ground in a man’s world

I myself am a service engineer on diesel locomotives and wagons, in heart and soul, but as you may know from my previous blogs, I am also gay. I have to admit, in the beginning I was nervous to work in a real man’s world in the port of Antwerp.

Vulgar remarks accompanied by vulgar jokes, daily business in the port. I quickly learned that “proving yourself”, by responding and standing up for yourself, keeps it fun at work. Yet I can also imagine that not everyone dares to seek confrontation and sometimes it is better not to respond.

Boundaries at work

I believe it helps to set clear boundaries for yourself and to be clear to your colleagues. Certainly when they make remarks that may come across as hurtful to you. It is important that you continue to feel good at work. I myself indicate in a direct but polite way which comments I cannot appreciate, often I also share why I cannot appreciate a comment because people often do not consider the fact that your sexual preference is who you are, not what you choose to be. 

Sometimes I wonder if it is necessary to prove yourself as a gay person in a man’s world. In fact, the answer is no. Among younger colleagues I also have the feeling that I do not have to prove myself, I have this feeling especially with the somewhat older colleagues.

But what is it like for me personally to work in such a world?

The answer is: super fun! I get along well with my colleagues and I have a very nice job where I do things that are different from other people’s work!

All my colleagues know that I am gay. I am very open about this, because then I can be myself. Some colleagues never ask anything about it and others show a lot of interest about what it’s like to be gay. For example, they ask questions about relationships, sex, etc. I personally like to tell about this openly.

How would you handle a similar situation? Would you take the trouble to prove yourself extra because you have a passion for your job? And would you openly answer questions from your colleagues who show genuine interest?

Hug,

Bert

Job satisfaction leads to better results and a reduction in absenteeism. How you enjoy your work is different for everyone. It is closely related to your character, upbringing, culture, workplace, sense of humor etc. Do you know how you can enjoy work more?

More job satisfaction

It is good to find out what job satisfaction means to you. When are you experiencing the ultimate pleasure in your work? Which elements are currently missing at your workplace? In the book ‘The Joy of Work: 30 Ways to Fix Your Work Culture and Fall in Love with Your Job Again’ (2019), published by Random House Business, Bruce Daisley offers insights, inspiration and tips to help us get more satisfaction from our work and our lives. We will talk about five of his suggestions that will ensure more job satisfaction.

1. Talk about the rules at work

We constantly get tasks assigned not only from our department head or director, but also from colleagues and customers. Even if we don’t have time to actually do these tasks, we don’t respond with frustration or irritation. No, we are compliant. Psychologist Martin Seligman calls this phenomenon “learned helplessness”. We are so used to doing things that come our way that we finally accept it. However, it is wrong to assume that the work rules in your organization are strict. Discuss with your team who is available to do certain tasks and when they are available.

2. Slow down

Being constantly busy is not the same as getting things done. Assess emergency cases. Ask yourself how urgent something really is, relax and reserve time to do nothing. In the meantime let your thoughts run free. A moment of peace and quiet lowers your stress level and increases your creativity. Do not consider empty spots in your agenda (or the agenda’s of others) as a waste of time. We often get our best ideas when we slow down. Do not constantly seek distraction in music or the internet. See which thoughts fill the empty space. Allow yourself time to do nothing. Find out how you feel afterwards.

3. Focus on one thing at a time

You get your most creative ideas by completing the task that lies ahead. Focusing is important here. Turn off your mail notifications and find a quiet place. Working step by step with one thing at a time gives you more job satisfaction and also makes you more successful.

4. Offline in your free time

Limit your emails. Do not send work emails during the weekend. If you want to write a mail that is not urgent, save it as a draft and send it at a suitable time. Celebrate your days off the way you want. Don’t forget to invest in your life offline.

5. A good night’s sleep

There is nothing better than a good night’s sleep. Two thirds of the adults worldwide do not get enough sleep. This has many consequences for our health. Set a fixed time to go to bed and stick to it. Drinking alcohol before going to bed can reduce your sleep quality.

Are you enjoying your work? What are points for improvement?