Naturvetarna work to create the best possible conditions in our members' working lives. A sustainable working life is based on sustainable individuals who are affected by the balance in several parts of life, not just the job. We have therefore developed this guide for personal sustainability.
Here is a short version of Naturvetarna's guide for personal sustainability. You can find the entire guide in Naturvetarna's education platform via the link below (in Swedish).
We as a trade union work to create the best possible conditions in our members' working lives. A long-term sustainable working life requires good working conditions that provide balance between work and private life, as well as good competence- and salary development, and workplaces with a health-promoting working environment. That is why we have developed this guide to personal sustainability.
Important to remember:
It is the employer's responsibility to create sustainable workplaces, with sufficient conditions and resources for employees to meet the demands placed on them. What you can do yourself is take responsibility for your health and keep yourself personally sustainable in society and in working life.
5 tips for personal sustainability
1. Charge your battery
When your mobile dies, you charge it, but when your own energy level runs out - do you charge yourself then? It is important to listen to your body's signals and not to wait too long if you suffer from physical ailments. Contact the health center or occupational health service to get a medical assessment. Maybe an ergonomist needs to check your work environment and work equipment?
2. Prioritize recovery
Set the timer in the mobile so that you take a break at least once an hour. It can be a short break when you stretch, take a deep breath and go a few laps, for example to refill the coffee cup or water glass. Another tip is to do something completely different, such as a leisure activity where you use other parts of the brain than you do during the working day. It can be exercise, learning a new language or maybe a dance course.
3. Strengthen your self-compassion
This is one of the strongest factors for mental well-being. Self-compassion is about being kind to oneself, being accepting and non-judgmental towards oneself. A simple exercise to strengthen your self-compassion is to say thank you when you receive a compliment, without adding a lot of negative excuses that automatically appear in the brain. Another exercise is to replace every day a negative thought about yourself with a positive and kind thought. Start with one every day.
4. Take small steps to change
A common mistake is to take too big steps by making big changes or a lot of changes at once. Start with what feels easiest, such as starting a new path to work or taking a walk at lunch. Start taking a break and take a deep breath three minutes at work. Set aside 10 minutes of your own time before going to bed at night. Every step in the right direction makes a difference!
5. Ask for help
Alone is not strong! Social support is very important when it comes to personal sustainability and change work, both at work and at home. Think about what you need for support from others around you. Ask for help to re-prioritize your work, or to find new solutions in everyday life. Tell us about new habits - that others know can be a support in actually implementing a change. More dialogue at work and at home a key factor!