Ideas to help whilst you are signed off work
Get some help - speak to someone you trust, speak to your workplace EAP, your GP, a coach, a therapist. There is a reason this has happened, you are likely to be feeling all kinds of strong emotions. Having someone in your corner is an important part of your recovery.
Try and identify the symptoms (not cause) of your stress/anxiety or depression (or all of them!) and consider how to alleviate them.
You’re going to feel pretty rough for a while, so rest, but not too much - don’t be lost in the wilderness. Having a routine can help, include fun activities, restful activities and necessary activities.
Find some peaceful but active activity, such as walking, or, if you’re buzzing with energy, find a healthy physical outlet.
Focus on yourself and wellbeing - do not be pulled into tasks just because you’re available and you’re feeling guilty. Don’t always be babysitting, or doing all the jobs around the house, this could wear you out even more. Do these tasks only they make you feel good and are a welcome change of pace.
Think about returning when you are ready. Do not be tempted to rush back to work out of guilt before you are ready. Sometimes having a date in mind to re-evaluate when to return can help you park any feelings of unease, so you can focus on your recovery.
Know your rights about what your employer can/cannot do - check with ACAS.
Try not to check emails or do any work, or work-y things - you are not well. How are you expected to recover from work related stress, when you are still stressing about work?
Eat well. Serotonin is made in the gut, and stress will have you reaching for fatty, sugary or salty snacks. That is ok. Try to find healthy foods that satisfy these cravings. Try and eat a few healthy meals a day - or just one if you do not have much of an appetite.
Try to notice and rebalance your worrisome thoughts, for example “what will everyone say when I return to work” turns into “what do I need on my return to work?”.
If you are signed off work and don’t know where to start, I am here to listen and support you find a way through.
