Part 1 – Spot the Signs - Queensland Alliance for Mental Health

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Question 1 of 5

1. Question

Spot the Signs
Sometimes we don’t realise how much work is taking over until our body or behaviour starts telling us. Which of these have you noticed in yourself in the past month?

Feeling irritable or impatient with clients or colleagues.
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Constantly checking work emails/messages after hours.
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Trouble sleeping or switching off at night.
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Skipping breaks or working through lunch.
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Saying “yes” when you’re already at capacity.
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Feeling physically run-down or getting sick more often.
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Feeling like you are the only one able to help
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Finding it difficult to feel positive or see positives stories
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Other
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Question 2 of 5

2. Question

What You Already Do

What are things you currently do for self-care at work that help you take a break or care for your wellbeing?

Walk on your lunchbreak
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Calendar reminder to wind up your day at a certain time
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Clean your desk and pack to go home
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Symbolic ritual to end the day e.g. throwing something into the bin
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Writing your to-do list for the next day
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Taking breaks e.g. coffee with colleagues
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Book in annual leave regularly
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Debrief with a supervisor or trusted colleague.
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Share wins and positive stories no matter how small e.g. in meetings, conversations with colleagues, own gratitude journalling
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Book in Employee Assistance Program sessions
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Other
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Question 3 of 5

3. Question

What You Already Do

What are things you currently do for self-care when you get home that help you transition out of “work mode”?

Switch off work devices after hours with out of office switched on.
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Shower and change clothes when you come in the door
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Your favourite exercise or type of movement.
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Meditation or relaxation sessions.
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Other
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Question 4 of 5

4. Question

What You Already Do

What are things you currently do for self-care in your personal time that help you fill up your cup?

Have hobbies unrelated to work.
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Quality time with friends and family.
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Mini-breaks getting out of town.
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Longer holidays or stay
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Time in nature or with animals.
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Other
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Question 5 of 5

5. Question

Try Something New

If you need another strategy to add to your toolkit, choose one or more from the list below to try this week.

Take a full lunch break away from your desk.
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Leave work on time at least twice this week.
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Block out one evening for a non-work activity you enjoy.
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Set a “no work talk” rule with friends/family after hours.
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Start or end your day with a short ritual (e.g., tidy desk, quick walk).
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Keep one day a week phone- and email-free after work.
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Book your next block of annual leave now.
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Try a mindfulness or relaxation exercise for 5 minutes a day.
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Connect with a colleague for a positive debrief.
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Do a hobby that gets you into “flow” (losing track of time).
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Spend time outdoors without devices.
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Listen to something that makes you laugh.
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Keep a “good news” folder or journal for uplifting moments at work.
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Say “no” to one extra task that isn’t essential.
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Schedule a check-in with your supervisor about workload.
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Other
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Part 1 – Spot the Signs

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