Make Time to Connect with Your Colleagues

You’re busy at work, but it’s important that you make time to connect with your colleagues. Here’s how to build connection opportunities into the flow of your workday.

First, take some time at the beginning of meetings for an unstructured catch-up. You don’t need to spend the whole time on personal updates, but reserving even five minutes to ask about a coworker’s recent vacation, new puppy, or child’s graduation can make a big difference.

Next, use your transitional break times to informally socialize: Grab a bite to eat with colleagues over your lunch break once or twice a week; set up a 15-minute virtual coffee chat with a coworker you rarely get a chance to see in person; or make informal phone calls during your commute to work. Even a five- to 10-minute conversation with a colleague can increase your rapport and, more importantly, show them that you care.

Finally, don’t underestimate the power of virtual messaging. Consider pinging your work buddy at times when you would have said “Hello!” in the office—like when you’re waiting for a meeting to start or taking a break for lunch.

Work Stress Keeping You Up at Night…

Work stress is inevitable, but it doesn’t have to get in the way of a good night’s sleep. Try these strategies during the day to avoid worrying about work at all hours of the night.

Make a to-do list. The act of writing down uncompleted tasks allows us to put them out of mind.

Keeping a journal, where you write down thoughts and feelings. Putting pen to paper can help process emotions and reduce anxiety.

Get some exercise. Physical activity — even a single instance — decreases rumination, which is often linked to insomnia.

Practice meditation. Researchers have found that even small amounts of mindful meditation (10 minutes before and after work for two weeks) helped calm racing minds and improved sleep quality and duration.

Lastly, be easy on yourself. Self-compassion can often break the cycle of negative thoughts that keeps you up.

Work stress may be inevitable at times, but these strategies can increase our ability to wake up feeling refreshed and able to tackle the biggest challenges.