Being Well...
How to Manage Your Wellbeing 118835 Oracle Wellbeing 12pp DL booklet.indd 1
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t is normal to experience a variety of thoughts and emotions every day, as part of real life! On occasion however these thoughts may have an unhelpful effect especiall if you feel low or suffer with stress. Consider sharing your thoughts to problem solve or to gain an alternative perspective. You could also try Resilience training, Stress Management or using our partners of EAP, PMI or Occupational Health for guidance. Mental Health is the engine behind your Wellbeing so it is important to take good care of what drives our thoughts, behaviour and how we manage our overall Wellbeing.
Mental Health Know your mood and stressors and talk about it. 118835 Oracle Wellbeing 12pp DL booklet.indd 2
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e are designed to be mobile beings – and exercise has the single biggest impact on our current and future health when compared to any other medical treatment. It is suggested to perform 20 minutes of breathless exercise on most days, and 10,000 steps on the other days. Build a combination of fast walking, cycling, resistance training with a fitness tracker or a mobile phone app to measure your daily steps. Make the most of your time with “Walk-and-Talk� meetings, head outside for lunch or take the lift rather the stairs. Move towards moving.
Physical Health Move every day! 118835 Oracle Wellbeing 12pp DL booklet.indd 3
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e need a colourful selection of food every day, and a variety of food sources each week. If you have an energy sapping day schedule – start with complex carbohydrates and fibre with fresh fruit and nuts. As your day progresses look to replenish yourself with lean proteins, fish or chicken with vegetables to maintain your vitamin and nutrient balance. A diet high in saturated fats, salt, sugar and fried foods is simply not an adequate fuel for performance.
Food Alongside water, food is our fuel to survive and perform. 118835 Oracle Wellbeing 12pp DL booklet.indd 4
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nterestingly, we all have an individual sleep pattern and this changes with age, our lifestyle and environment. Around 7 hours is quite normal. However, the important factor of sleep is quality, not quantity. So if you feel energetic most days and you can complete your daily tasks without losing concentration or being disorientated then you are probably sleeping well enough. To improve your sleep, consider removing blue-screens from your bedroom, managing worry, avoiding stimulants (smoking, alcohol and caffeine) after 4pm and try exercising in your day to burn off stress and tire your body. Get outside even in the winter months as this boosts our mood and regulates our body clock so we sleep well at night.
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Sleep We all need this to survive and regenerate our body and brain. 02/04/2015 16:27
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f a direct relative has had a significant illness, it is useful to be aware of the signs and symptoms to look out for and at what age did it occur for them?. Do your research and speak with your GP to get early identification and management tips. Try www.nhs.uk/livewell to get you started
Family history What are the health conditions that run in your family? 118835 Oracle Wellbeing 12pp DL booklet.indd 6
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se our DIY health units to keep a check on some of the numbers that you should aim to maintain:
Weight Blood Pressure Heart Rate Cholesterol Body Fat %
Know your numbers What are you vital statistics? 118835 Oracle Wellbeing 12pp DL booklet.indd 7
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ur habits and lifestyle have an enormous affect upon our health and wellbeing. If you smoke, drink or snack because of stress, boredom, to network or its simply a routine – consider this health choice. Can you swap these unhealthy habits for a less harmful one? Smoking may reduce that short term anxiety, but have you considered a longer lasting habits such as mindfulness or resilient problem solving?
Habits We are defined by our regular habits or do we define our regular habits? 118835 Oracle Wellbeing 12pp DL booklet.indd 8
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e do all have challenges however, especially with maintaining our Wellbeing. So be aware of what your Wellbeing challenges are. Is it difficult to break that unhealthy habit? Do you find it difficult to take a break from daily stresses? Do you have difficulty accessing health support? Do you know how to improve your Wellbeing? Take this challenge onboard and consider how to make a step forward and invest in being well and who could help.
Challenges We all wish to be superhuman at times! And success feels great.
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our network is also a key aspect of mental wellness. Friends and family can make you feel included and cared for, in fact being close and caring for others can lift your self-esteem. You do need to work at your network however and make sure that you make the effort to keep in touch. When you are unable to have a face-to-face catch up, reach out and make a call, drop them a text or chat online instead. Work hard to keep the lines of communication open, listen and laugh!
Network You network is one of the tools to work success. 118835 Oracle Wellbeing 12pp DL booklet.indd 10
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ou have control of your Wellbeing journey and driving where you want to be. Take control and take a different route if your current journey is becoming a bumpy ride. You also know yourself better than anyone else – so if you are aware of a change in habits, how you feel or what is “normal for you”. Seek advice and see your GP.
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You The crucial aspect of being well is you.
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UK Gym membership programme Employee Assistance Programme Private Medical Insurance Dental Care and further Employee Benefits my.oracle.com/go/ukemployeebenefits
10 Ways to look after your Mental Health DIY Health Check Unit location Employee Wellbeing survey Eat Well Wednesday Employee workshops, webinars and training Health Champion contacts Wellbeing library, OSN and other useful links my.oracle.com/go/wellbeing
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