Health & Wellbeing | How to beat back-at-work blues

Are you suffering from the back-at-work blues?

03 Feb 2012 17:44 PM | Posted by bh'sOlivia

So you’re back at work, nose to the grindstone, and the summer holidays seem so long ago. It’s hard not to feel a little down in the dumps at times – it’s okay, we understand!

Which is why we’ve called upon the help of Psychology expert, Dr Mary Casey, CEO of leading health and education organisation, Casey Centre – who has these strategies to help you beat the back-at-work blues:

1. You dislike the work you do: “Maybe it’s time to revaluate your job satisfaction,” Dr Casey says. “Often it takes courage to be honest with ourselves. Ask yourself if you’re being challenged, and believe in the work you do. If you have been dissatisfied for a year or more, it’s could be time to discover what you do like. Learn new skills by embarking on some study, or look for a new role where your existing skills can be applied.”

2. You don’t know how to deal with difficult people: “People only do what they do because they can,” says Dr Casey, who details effective strategies in How to Deal with Master Manipulators. “It is well worth developing the skills to deal with a difficult colleague or manager. My tips are to control your emotions around any difficult person, set strong boundaries within acceptable limits, don’t take anything too personally, remain professional, and channel your attention into areas of your work that will reward you both personally and professionally.”

3. You dislike the work culture: “Maybe you’re stuck in a negative work culture or you’re just bored. Find out what exactly what bothers you. Adopting an attitude of gratitude may be all that you need: identify the positive attributes of your job – for instance a regular income, stability, mentoring and/or work satisfaction. If you can’t identify positive aspects, then maybe it is time for a change,” Dr Casey says.

4. You’re often overworked: Anyone would dread starting a new working year if they knew it meant long hours all over again, Dr Casey says. “Look into why so much work is being delegated to you. Communicate with management if you need more resources and how it would benefit the business; identify where and how you can delegate to another; or are you are doing other people’s work for them and it’s simply become a habit? Take responsibility and stop it immediately as it is your health that suffers in the long run.”

5. You don’t speak up for yourself: “This can stunt your career progression: People will leapfrog you into better positions, they will take credit for the work you have done, your ambitions will be unnoticed and your career acceleration will be slower – leading to job dissatisfaction in the long term,” Dr Casey says.

6. You lack confidence: Self-confidence is the single largest quality that “opens doors” in the workplace – whether that door is a promotion, the best projects in the company, or working alongside the most talented people. Confidence is required to befriend and align yourself with the most important people in the company, who will reward you. “If you don’t have confidence in yourself, neither will your boss or co-workers, leaving you stagnating in your career growth.

7. You allow people to walk over you: “This is something that only you can be accountable for,” Dr Casey says. “It is up to you to have clear boundaries for yourself as to what is acceptable to you and what is not acceptable. You need to be perfectly clear on how you will be spoken to and treated. If you are not clear, others will walk all over you.” Dr Casey says that while most work-related issues can be solved, if you feel like you cannot change anything about your situation it may be worthwhile seeking a new role or workplace. “Everyone deserves job satisfaction and peace of mind. Find a reason or goal to motivate you to change your situation or yourself, and be assertive enough to take action.”

What are your tips for feeling better at work?

Member Comments (52)

Posted by: Michelle Sweetheart (United States)

I have no tips. When I am bogged down by people I change jobs.

Posted on: February 04, 2012 (Feb 4, 2012 7:02am)

Posted by: katshepsutt (Australia)

Excellent article bh - in my experience, nothing brings back the blues more quickly than taking your work home with you. By that I mainly mean carrying thoughts and worries out the door at 5pm and letting them intrude on your private life - it's important to take a distance from office concerns, and I've found going over and over things in your head doesn't necessarily help...

Posted on: February 04, 2012 (Feb 4, 2012 7:44am)

Posted by: Jenniqua (Australia)

I really enjoy what I do 95% of the time, so when I am feeling a bit blue I try to remember how good it is majority of the time. I also remind myself of the steady income and the mentoring I do for other people.

Posted on: February 04, 2012 (Feb 4, 2012 8:29am)

Posted by: Aprilmcr (Australia)

I say do your best at work, but don't let others put too much pressure on you. It's not worth being so stressed and tired that when you come home you're grumpy and can't enjoy your time with your family.

Posted on: February 04, 2012 (Feb 4, 2012 8:30am)

Posted by: Morrigan (Australia)

it's easier said than done. Some of us have to work at crappy jobs because we don't have a choice! and no, it's not an excuse, that's just the current situation we're in. Obviously I don't see myself working in a crappy place for the rest of my life but hating my job sort of helps get through it because you know there's an end to it at some stage...

Posted on: February 04, 2012 (Feb 4, 2012 9:04am)

Posted by: bonzie (Australia)

My candy stash helps when I'm down at work,,, or any other time really :) Got some reese's PB cups atm, yum!

Posted on: February 04, 2012 (Feb 4, 2012 9:44am)

Posted by: lilpreeny (Australia)

I change jobs if I hate it. Bad, I know. I try to speak up to the boss or other colleagues, but if it all gets too much I leave - I don't see the point in dealing with it.

Posted on: February 04, 2012 (Feb 4, 2012 10:03am)

Posted by: Marza (Australia)

I PUT UP WITH BECAUSE OF THE BILLS THAT I HAVE TO PAY AT THE END OF THE WEEK

Posted on: February 04, 2012 (Feb 4, 2012 10:11am)

Posted by: Discomilk (Australia)

Just think of the money your making :) ... that usually helps me get though the day lol

Posted on: February 04, 2012 (Feb 4, 2012 10:23am)

Posted by: sprinkles37 (Australia)

I've always changed jobs if I am that unhappy. No amount of money is worth being sad all the time.

Posted on: February 04, 2012 (Feb 4, 2012 11:01am)

Posted by: Rpear (Australia)

This is a good article! going back to work after holidays is always hard and feels very unnatural! haha After a day tho-it can feel like you haven't been away!

Posted on: February 04, 2012 (Feb 4, 2012 11:16am)

Posted by: Hayley_Shortie_22 (Australia)

This is a great article - I have recently changed careers I have gone from a workplace where I was important and new what my role was and this gave me great job satisfaction but my new job (at a bigger frim) I'm not doing anything I'm trained in (payroll etc) and I'm just the office lacky. This came as a big blow to my self esteem. One which I'm struggling with. Hopefully some of these tips will come in handy in the near future!

Posted on: February 04, 2012 (Feb 4, 2012 11:28am)

Posted by: Princess Fiona1 (Member since 2007, Australia)

I generally enjoy what I do, but after almost 5 years in the same place, im now looking for a change in 2012 as everything is becomming a routine, and im getting bored, although im getting busier with more responsibilities, more stressed....definitely time for a change.

Posted on: February 04, 2012 (Feb 4, 2012 11:46am)

Posted by: softness (Member since 2007, Australia)

Fantastic article yet once again! I haven't actually got back into work yet but I'm planning to do some this year so this article is very helpful!

Posted on: February 04, 2012 (Feb 4, 2012 11:49am)

Posted by: Platinum Ms (Australia)

I say good morning to people, as I do alot of merchandising I am not in one place all the time which can be a good thing. No summer break for this little black duck but I do get mondayitis or that mid week slump.

Posted on: February 04, 2012 (Feb 4, 2012 11:57am)

Posted by: Crystaltipps (Australia)

I've been revaluating my entire life lately and I've now decided to go back to University and change my career. I just have to work a little longer to save up the extra money I need then of I go.

Posted on: February 04, 2012 (Feb 4, 2012 12:02pm)

Posted by: Nda (Australia)

This is a great article. I had a terrible time at my last job but just put up with it because it was a part time job and figured no one enjoyed it. I was in a terrible work culture (in terms of the employer) and got out of when I couldn't take anymore - best decision I made!

Posted on: February 04, 2012 (Feb 4, 2012 12:44pm)

Posted by: awesomesauce11 (Australia)

Thanks BH for the great article and tips. I'm such a quiet person at work sometimes, but I think these tips will definitely help me overcome that.

Posted on: February 04, 2012 (Feb 4, 2012 1:55pm)

Posted by: Huiwen86 (Australia)

I find that the stress of work often gets to me. I love my work, but sometimes it's so overwhelming. Currently, I'm having the worst breakout because of it, and I look run down. :-/

I believe when I had a strong yoga practice, I coped with life a lot better... unfortunately, that has fallen by the wayside as I had a wrist injury. Been trying to get back into a routine, but it's just so difficult!

Posted on: February 04, 2012 (Feb 4, 2012 2:26pm)

Posted by: Rei_ (Australia)

i actually like keeping to myself. =] makes things easier for urself anywhere, even at work

Posted on: February 04, 2012 (Feb 4, 2012 4:36pm)

Posted by: AmberB (Australia)

Plan your next holiday. When you have something exciting to look forward it makes work seem not so bad.

Posted on: February 04, 2012 (Feb 4, 2012 7:08pm)

Posted by: Yummii (Australia)

I like to walk around and wander around the place on my breaks - allows me to stretch my legs and makes me feel heaps better

Posted on: February 04, 2012 (Feb 4, 2012 7:17pm)

Posted by: Stay C (Australia)

I'm quite happy at work as I've just been given more responsibilty and a slight pay rise so we'll see how it all goes.

Posted on: February 04, 2012 (Feb 4, 2012 7:46pm)

Posted by: Ms Jelena (Australia)

If you're unhappy, the best thing to do is look for another one and get out of there asap!

Posted on: February 04, 2012 (Feb 4, 2012 9:21pm)

Posted by: Neilrawson (Australia)

This is a fantastic article, I had found myself in a work rut that lasted awhile. Being taken for granted and overworked is not for a positive work relation. My problem is that I am a perfectionist, that had the attitude that no one could do the job as good as I could, pushing myself until breaking point. I have learnt to step back and let some body else take the reins once in awhile.

###Sandra

Posted on: February 04, 2012 (Feb 4, 2012 9:23pm)