Health & wellbeing

8 wellbeing tips for looking after yourself on the job

Stay on top of your game with these wellbeing tips to improve your mental and physical health at work.

Being a professional painter – or working in any trade – involves long days of extremely physical work, often outside in New Zealand’s unforgiving conditions. Stakes are high and the site can be dangerous if you’re not running on a full tank, both physically and mentally.

Being a professional painter – or working in any trade – involves long days of extremely physical work, often outside in New Zealand's unforgiving conditions. Stakes are high and the site can be dangerous if you're not running on a full tank, both physically and mentally.

Even if you’re no longer on the tools, running your own business can also be an incredibly taxing exercise when you’re trying to keep up to date with accounts, find new business and manage staff.

Don’t wait until it’s too late to take control of your mental and physical health. Doing this will infinitely improve not only your work, but your life in general. Being mindful of these simple wellbeing tips and implementing as many as you can is a step in the right direction.

1. Eat well

While smoko has traditionally called for pies (yum!) and cans of soft drink, they’re not the best choices when it comes to providing adequate nutrition and energy while you’re on the job. It might sound boring, but taking the time to prepare your meals at home is not only cheaper, it can be far healthier when you’re on the go … even if you do it a couple of times a week.

Avoiding too much sugar is a key recommendation, and eating plenty of protein is fuel for your mind and body and a great way to feel full for longer.

Some great options are fruit, nuts, leftovers, hardboiled eggs, popcorn, chicken sandwiches, bliss balls and jerky.

2. Get enough sleep

Getting enough sleep is critical for mental clarity and is one of the key factors for optimal health and wellbeing. Being foggy and groggy on the job site can lead to major mistakes or injuries, so do your best to get seven to eight hours a night.

Try to go to sleep at around the same time every night and avoid your phone screen an hour or two before you hit the hay, as blue light emanated from devices can delay sleep onset – as can your social media algorithm, which can stimulate your brain.

Sleep experts will tell you to mind your alcohol intake too, as it prevents quality, restorative sleep. Limit your caffeine intake and taper your water consumption at the tail end of the day.

3. Stay hydrated

Water is fuel for life and staying hydrated throughout the day will boost energy, keep you cool when working outside and generally help you to feel great.

4. Get moving

Even though you may be on your feet all day, this doesn’t really qualify as proper exercise. Regular cardiovascular exercise and stretching will make a huge difference to the way you feel and how your body works. You don’t have to hit the gym and pump iron – even a gentle stroll in the morning or evening to get your heart rate up will make a huge difference.

5. Take breaks

Taking brief time-outs to rest, recalibrate and recuperate throughout the day will help you keep focused and alert, while also giving you a chance to de-stress if things are getting intense. While you’re taking a break, giving your limbs a light stretch will keep your muscles loose and hopefully avoid any onsite injuries.

6. Keep a tidy workspace

“Tidy space, tidy mind,” as they say. Keeping the site clean and organised is a really effective way to operate and keep track of the job progress – and clients certainly appreciate it in their home. If you’re leaving tools onsite, make sure they’re stored away and causing minimal impact. The same goes for your work vehicle.

7. Upskill

Allocating time each week or month to upskilling will not only provide you with peace of mind of staying at the forefront of the game, it’ll keep your business thriving. Technology and market dynamics are constantly evolving, as are health and safety regulations. Master Painters New Zealand is a great place to start – they provide support and important industry information and workshops.

8. Look after your mental health

Tradie burnout is a very real thing – thanks to the pandemic, housing market fluctuations, supply chain issues and the rising cost of living. You’re often providing for your family while managing a work-life balance which can be incredibly difficult, so make looking after your mental health a top priority.

To avoid getting overwhelmed, create daily work hours and stick to them, eat as healthily as possible and try to stretch your legs every day, even if it’s a quick walk around the block when you get a moment.

Communication is key when it comes to managing mental health, and talking openly and reaching out to family and friends can seriously lighten your load. In doing so yourself, you’re also setting a great example for your employees to feel comfortable enough to express any of their own issues and concerns with you.

If you or a person you know needs help, you can find a full list of helplines, resources and local mental health services on the Mental Health Foundation website.