Top seven tips to find happiness in the work you do

Most of us have to work, and while it’s not always fun, it’s something we have to do. Work can feel like a chore rather than something we’re looking forward to doing because of factors such as long hours, difficult tasks, and routine.

When you consider that the average person will spend 90,000 hours working in their lifetime, it makes sense to make the most of those hours. So, how can you improve your mood at work and lessen your stress levels?

I was the head researcher on a government study that examined how happiness and fortitude can develop over time.

The New Economics Foundation, a think tank, assisted the team in identifying several stress-reduction and happiness-increasing strategies that can be implemented in the workplace. Thus, what is it that is useful?

Be active

Physical activity, like exercise, won’t solve your problems or make your stress go away, but it will make them less overwhelming and give you some headspace in which to work things out.The benefits of exercise have been repeatedly demonstrated in studies; therefore, you should incorporate it into both ends of your workday.

When you walk to and from work, you give yourself a physical and mental break from the workday. If that isn’t an option, try getting off the bus one stop earlier than usual, getting some exercise during lunch, or signing up for a class before work.

Connect with people

Examining most happiness scales reveals that interpersonal connections rank highly.During the pandemic, many people’s health and happiness suffered because of the isolation they experienced. Work problems can be mitigated and new perspectives gained with the help of a solid social support system.It’s beneficial to build relationships with those you work with. The more effort you put into cultivating positive relationships with coworkers, the more satisfying your workday might become.Providing assistance to those around you, both at work and in your personal life, can boost your confidence and give you a sense of meaning and fulfillment, both of which are crucial to your health and happiness.

Learn new skills

Keeping “cognitively active” is important for your mental and emotional health and can open doors for you professionally. So make an effort to keep learning; whether it’s a new language, a new skill, or a new hobby.Having interests and activities outside of work is beneficial to your emotional and mental health. We Brits put in some of the longest hours at the office in Europe, leaving us little time for leisure activities. Stop working so many hours. Be sure to schedule time for your friends and family, physical activity, and things you enjoy doing.

Stay present

The key is to focus on the here and now rather than dwelling on the past or planning for the future. Appreciate what you have right now by fully immersing yourself in it. Numerous studies have shown the beneficial effects of mindfulness on emotional well-being.You can practise meditation without sitting quietly for long periods of time. Focusing your mind on the here and now is the key to practising mindfulness. To adopt a more present mindset, all it takes is a moment to pay attention and take in the sights, sounds, and smells around you. This can be done while strolling, attending a meeting, or even brewing a cup of tea.

Recognise the positives

Being mindful allows you to see the bright side of things, to look at the glass as half full rather than half empty.Recognize that there are certain aspects of your job or life that you simply cannot alter and shift your focus to the things you can alter. Try to focus on the good things in your life.

Avoid unhealthy habits

Despite the fact that they may temporarily improve your mood, research shows that using substances like alcohol, caffeine, or tobacco to deal with stress at work can have a negative effect on your well-being in the long run.

Work smarter, not longer

Focus on the most important tasks while at work, and you’ll have more time after hours for fun activities. Recognize that you will never have enough space in your inbox and prioritise accordingly.You are more likely to enjoy your job if you take steps to improve your work-life balance. Indeed, you should prioritise your health and try to reduce work-related stress wherever possible given that stress-related illness accounts for nearly 60% of all long-term sickness in the UK.

(The author is Professor Cary Cooper of the University of Manchester who specialises in the intersection of organisational psychology and health)