Practical tools for positive change

Using words to increase wellbeing? Writing for wellbeing as a method of reducing workplace stress? We bring you the lowdown. The latest estimates from the HSE Labour Force Survey shows the total number of work related stress, depression and anxiety in 2015/16 was 488,000 cases with a staggering 224,000 new cases. The cause cited? Workload, tight deadlines and poor management. An increasingly stressful corporate environment means that employees are feeling stretched across all sectors. But where do words fit in this corporate conundrum and how can you use them in your anti-stress arsenal?

A growing body of research has demonstrated the power of words upon wellbeing. Yes, writing is fun but is also has a meditative effect upon our stressed minds. Let’s take a look at the science:

Writing has been linked to a whole host of health benefits;

“Expressive writing influences attention and habituation to stressful stimuli and to negative emotions and … it may influence restructuring of cognitions related to stressors and stress responses.” (Lepore et al, 2002, p.114)

An analysis of preliminary findings linking expressive writing and reductions in blood pressure (Davidson et al, 2002)

A recent meta-analysis showed that “experimental disclosure is effective, with a positive and significant” effect (Frattaroli 2006, p. 823)

Reduction in resting blood pressure levels (Crow 2000)

Psychological effects, such as lowering of depressive symptoms, rumination
and general anxiety (Lepore 1997)

But what does this mean for workplace wellbeing? Here’s what the evidence
suggests so far. Workplace writing for wellbeing sessions;

▪ Reduce levels of stress
▪ Staff recover more successfully from traumatic events
▪ Result in fewer days lost to sickness, absenteeism and presenteeism
▪ Improve working memory
▪ Increase flow
▪ Strengthen immune system
▪ Improve creativity and innovation
▪ Increase wellbeing
▪ Build stress management capacity
▪ Improve confidence
▪ Increase mindfulness

1 in 4 people will experience a mental health problem in any given year so it’s likely that there’s someone in your team, department or organisation who is experiencing a mental health issue right now. That figure is compounded by a recent Shaw Trust survey which found that 72% of workplaces had no formal mental wellbeing policy. In addition to this, 23% of managers were unable to name a single mental health condition.

So what can you do right now to introduce writing for wellbeing into your day?

Journalling:

Keep a journal. Make time each day to journal about whatever is important to you. Commit to 10 minutes and go wherever the muse takes you. There’s increasing research to suggest that journalling provides improved leadership insight resulting in greater clarity of thinking and better decision making.

Connect to your authentic self:

Brene Brown describes authenticity as

“The daily practice of letting go who we think we’re supposed to be and embracing who we are.”

Set time aside to ‘check in’ with how you are feeling. Are you able to sum it up in one word? Good.
Now take five minutes and without censoring yourself, expand upon that word. Don’t worry about style, spelling or grammar. Let go of your inner critic and just go for it. Unleash your creativity.

Take a look at what you’ve written. What does it tell you about how you really feel? Writing for ourselves in this way can tell us a lot about who we are. Perhaps something you’ve written resonates or provides an insight into some aspect of your day, your life, or a project you are working on.

Turn down the volume on the constant chatter, press pause on workplace pressures and tune in to your authentic self. This exercise will help to ground you creating a mindful space for you to reflect before you continue with your day.

For more information or to talk to us about our Workplace Writing For Wellbeing training courses contact us at admin@positivechangeguru.com