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Signs & Symptoms

Wellness action plan

Gene57 - Personal stress management

Sarah Roosenmaallen

My Values

- Evening walks (i.e. Exercise)

- Spending time with family and friends in my spare time

- Preparing healthy meals

- Outdoor time

- Maintaining a sufficient sleep schedule

My Values

My Strategies

My strategies

- Breathing exercises

- Journalling and reading

- Physical activity

- Meditation

- Personal time

- Self care (i.e hot bath)

- Chats with family or friends when needing to discuss an obstacle

- Colouring

- Listening to music

External Supports That i Require

- Active listening

- Patience

- Supportive spaces

- Accessible resources

- Constructive feedback

- Compassion and empathy

- Personal space

- Respecting personal boundaries

My external supports

My Action plan

My plan

Initial strategy:

  • Self Care
  • Personal time (i.e. Journaling, hot bath, meditation etc.)
  • Physical activity
  • Time frame: 3 days

Secondary strategy:

  • Chat with family and friends
  • Practice breathing exercises
  • Time frame: 2 weeks

Final plan:

  • Seek professional guidance
  • Revise current plan for success moving forward
  • Time frame: 4 weeks

Signs & Symptoms of stress or ill mental health

  • Fatigue
  • Consistant absence from work
  • Lack of movition or energy
  • Irritable
  • Isolation from people
  • Missing deadlines
  • Loss of interest
  • Difficulty concentrating
  • Thoughts of suicide
  • Insomnia

Approaches to support your mental wellbeing

Supports

  • Meditation
  • Yoga
  • Going for a walk
  • Spending time with friends or family
  • Practicing breathing exercises

Potential triggers in the workplace

Triggers

  • Fellow co-workers
  • Change of routine
  • Overworked
  • Impending deadlines
  • Long hours
  • Job security
  • Physcial environment (Noise, lighting, etc.)
  • Excessive responsibilities
  • Management style

Potential impacts on Performance

  • Burnout
  • Missed deadlines
  • Increased sick time
  • Illness
  • Job errors
  • Workplace conflict & violence
  • Decreased performance

Impacts

Actions by Employer & Employee

Actions

Employer:

  • Provide resources
  • Reallocate tasks
  • Frequent check-in's with the employee
  • Daily or weekly debreifs
  • Onsite supports

Employee:

  • Positive attitude
  • Create a work-life balance
  • Be supportive of co-workers experiencing stress
  • Effectively use personal time to rejuvinate
  • Journal
  • Sleep

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