7 Tips to Help Brit-Asians Look after Well-Being at Work

Well-being at work has gained increasing attention in countries like the UK, yet for many, like British Asians, looking after well-being at work can be difficult or forgotten in the daily grind.

Moreover, Brit-Asians whose families originated from India, Pakistan, Sri Lanka, and Bangladesh often follow a work ethic that focuses on getting tasks done and working as hard as possible without rest.

Employees can feel an implicit pressure to prioritise their work and meet work expectations over their well-being.

Thirty-four-year-old Shamima, who works in admin at a charity, stated:

“Grew up with the mindset that you work and work, save for family and house. Well-being wasn’t a word in our dictionary.

“We all forget to have balance, and even when working, we need to take care of ourselves in any way we can. Not easy, but it matters.”

Workplace well-being is essential to maintaining physical health, mental clarity, and job satisfaction.

With increased awareness of mental health and stress management, many employees seek strategies to improve their well-being.

However, implementing and maintaining these strategies can be difficult.

DESIblitz lists seven tips that, when implemented, will help support your well-being at work.

Communicate and Do Not be Afraid to Raise Concerns

Raising concerns and saying no at work can be very difficult and require many people to leave their comfort zones.

However, it is crucial to recognise that you cannot do everything, say no when needed, raise concerns, and address issues. All this is key to maintaining and protecting well-being.

Thirty-year-old Aliyah* revealed:

“Having those talks with the bosses can be so blooming awkward and stressful.

“I remember when I first sent my line manager an email after they requested I do additional work, and I was like, ‘No, this isn’t possible with my allocated workload and hours’.

“When someone said ‘do overtime, a bit extra’. I was like, ‘Fine, but how much is overtime pay?’ That silenced them; I love my job but have bills to pay and responsibilities.

“After I did, another colleague came forward to raise concerns. They’d kept quiet, and it was impacting them badly.”

“We have good managers and bosses mostly, slightly oblivious. But once we said something, they stepped up; I know that’s not always what happens.”

Open communication empowers employees and employers to find solutions, ensuring workplace challenges don’t compromise mental or physical health.

Moreover, when employees voice their opinions, it cultivates a culture of openness. This typically results in enhanced trust, better morale, and increased productivity within the team, which positively affects the well-being of all.

Addressing concerns promptly can also prevent minor issues from becoming major obstacles, which benefits both the individual and the organisation.

Set Clear Boundaries Between Work and Personal Life

Establishing boundaries at work is essential for well-being because it safeguards time, mental health, and productivity.

Boundaries create a clear separation between work and personal life, reducing the risk of burnout and stress. They allow you to mentally “clock out” after work hours, which is crucial for recharging and maintaining long-term focus.

Maria told DESIblitz: “Family know that when I’m at work to only message or call on my lunch break unless it’s an emergency.

“Work knows when I’m off work unless it’s a massive emergency, I’m done. Making that clear with everyone stops me from getting stressed or getting headaches.”

Setting boundaries fosters healthier relationships by clarifying expectations and minimising misunderstandings.

Boundaries promote mutual respect, signalling to others that time and personal space are valued. This is especially significant for British South Asians, who may juggle demanding cultural responsibilities alongside professional roles.

For example, boundaries help mitigate the pressure of “always being available”, a mindset that can be prevalent in cultures valuing dedication and family involvement.

Maintain a Comfortable Workspace

Physical comfort can significantly impact productivity and mood. A comfortable workspace supports physical and mental well-being.

A pleasant workspace can boost mood and motivation, reducing stress and increasing job satisfaction.

Studies show that ergonomic workstations reduce musculoskeletal disorders and increase employee satisfaction.

Ergonomic adjustments can be particularly beneficial for those in traditional office settings and those who might work from culturally busy households, where the setup might be less formal but still require attention to comfort and health.

If you have any needs and are an employee, speak up and reach out.

Investing in an ergonomic chair, desk, and appropriate lighting can improve comfort and prevent physical strain, benefiting the company/business in the long run.

Desks can become cluttered during the workday as tasks and folders accumulate, so it’s essential to clear them up and keep everything organised.

A comfortable environment can enhance focus and efficiency, allowing you to work more effectively and complete tasks faster.

If you’re self-employed, consider what improvements can be budgeted to enhance your workspace. Investing in an ergonomic mouse or chair can be beneficial in the long run.

Establish a Routine That Supports Productivity

Establishing a routine at work is essential for productivity, mental clarity, and overall well-being. This can help reduce the risk of decision fatigue.

A structured routine offers predictability, reduces stress, and enables efficient time management.

These benefits are valuable across cultures, including within the British South Asian workforce, where balancing personal and professional responsibilities can be particularly demanding.

A routine minimises the number of decisions you must make daily, conserving mental energy for more complex and challenging tasks.

Establishing routines can mitigate decision fatigue, which has the potential to be highly harmful.

Routines help you focus on your most important tasks without becoming overwhelmed by multiple small choices.

A consistent routine can help you leave work at work, reducing the chance of burnout.

Setting clear start and end times allows you to create mental boundaries and ensure you have time for family and personal activities outside of work hours.

Over time, routines build habits that make it easier to maintain productivity and well-being.

Do not Skip Lunch and Eat Away from the Work Desk

Avoiding the habit of skipping lunch, not settling for just biscuits, and eating away from the work desk is crucial for well-being, offering both a physical and mental respite.

Taking time to eat a proper meal away from your desk can prevent fatigue, reduce stress, and improve daily concentration.

When you step away from work, even briefly, it allows you to recharge and return with renewed focus and energy.

Eating away from your desk also promotes healthier eating habits. It encourages mindful eating rather than rushed, distracted consumption, which can impact digestion and satisfaction.

Thirty-year-old Mohammed stated:

“We have a kitchen in our building for staff, but a fair few of us started working through lunch or eating at the desk. This meant barely moving during the day.

“One of the managers noticed it happening too much and pushed us to eat in the kitchen or just get away from the desk.”

“It helped, better for it. We now relax, and it’s helped with energy levels in the afternoon.”

Regular breaks, including a dedicated lunch break, contribute to a balanced workday supporting mental and physical health.

If you work from home, it is essential to eat away from your workspace, let your mind rest, and disassociate from work for a bit.

Stay Hydrated Throughout the Day

Hydration plays a vital role in maintaining concentration and energy levels.

Dehydration can affect your concentration and mood, which can affect your work.

If you’re dehydrated, you can become groggy and irritable, which could reduce your output and even prevent successful collaborations.

Staying hydrated helps prevent fatigue and headaches, which can disrupt focus.

The charity MOHAS, which focuses on, for example, occupational health services, said:

“[W]hether you’re sitting at a desk or engaging in physical labour, staying hydrated is essential for optimal performance.

“Adequate hydration prevents muscle cramps, regulates body temperature and lubricates your joints, ensuring you can move and function efficiently throughout the day.”

Therefore, keep a water bottle at your desk and aim for at least eight cups daily.

Adequate hydration enhances physical well-being and concentration at work.

Engage in Physical Activity

The average adult spends about 6.5 hours sitting down—nearly half the day. One key reason is that they are stuck working at a desk.

Anyone who has experienced back or neck pain understands that prolonged sitting can lead to stiffness and aches throughout the body.

Sitting for long periods can exacerbate pre-existing joint or muscle pain. It’s also associated with a long list of chronic health conditions like obesity, high blood pressure and high blood sugar.

Research shows that simply moving more throughout the day can reduce these risks and help your body feel energised instead of achy.

Moreover, exercise is well-known for boosting mood.

Yet, it is often overlooked due to the demands of work and the fatigue that follows, which can diminish the inclination to engage in physical activity.

The World Health Organisation (WHO) recommends physical activity to reduce stress and promote overall health.

Incorporate simple activities like stretching or brief walks during breaks. Even in small amounts, physical activity is beneficial for managing workplace stress.

Moreover, if you can, you can undertake exercises while sitting, in short bursts while you work, both in an office setting and at home.

A quick, full-body workout you can do at your work desk. https://t.co/rcTV3Pwibx pic.twitter.com/bFlXp8hbYL

— Vitals (@VitalsLH) August 2, 2016

If you’re not keen on desk exercise, add a walk to your lunch break—even five minutes counts.

There are also simple and easy stretches you can do in the office while sitting in a chair, which, over time, can make a world of difference.

Persisting on a routine, such as stretching and small amounts of physical activity, even when you do not feel like it, will help it become a beneficial habit.

To ensure you remember, set alarms during your workday as reminders to take time to stretch and move.

Well-being in the workplace is more than a personal goal; it’s essential for long-term health and job satisfaction.

If you are an employee, the employer is responsible for making reasonable adjustments and supporting your health and well-being.

Further details on employers’ legal duty of care and what this means can be found on the UK government website and ACAS.

These seven tips, designed to address diverse needs, offer strategies for managing stress, improving productivity, and enhancing emotional well-being.

Looking after well-being at work contributes to a more positive and sustainable career experience.

Adopting these practices results in a more balanced and healthy work approach, which benefits not only individuals and their organisations but also has a positive impact on their loved ones.