Working in telecoms means you're constantly adapting to a fast-paced, ever-changing industry. While the work is rewarding, the demands can sometimes take a toll on your mental health and wellbeing. Whether it's the pressure of meeting tight deadlines, managing customer expectations, or balancing your personal and professional life, it's crucial to prioritise your mental health.
Fortunately, in this article, we’ll explore practical ways to boost your wellbeing, reduce stress, and maintain a healthy work-life balance, so you can thrive both at work and beyond.
Challenges Working in Telecoms that can Negatively Impact Mental Health
The telecoms industry moves fast. It’s exciting but also challenging. The job of keeping people and businesses connected can take a toll on your mental health. Let’s break down some of the biggest challenges and look at ways to improve wellbeing in this demanding field.
High Workload and Tight Deadlines
Deadlines are often tight, especially during big projects like launching new technologies. You might work long hours to keep up, which can lead to stress and burnout. Imagine juggling back-to-back tasks with no time to breathe—that’s the reality for many in telecoms.
Keeping Up with New Tech
Technology changes constantly and staying on top of it is a must. Whether it’s learning about the latest software or mastering new equipment, it can feel overwhelming. Without enough training or support, it’s easy to feel like you’re falling behind.
On-Call Duties
Being on call to fix emergencies can disrupt your life. You might get a call in the middle of the night about a system failure, throwing off your sleep and work-life balance. It’s hard to relax when you’re always on alert.
Dealing with Customers
Handling customer complaints isn’t easy. People rely on telecoms to stay connected, so they’re often frustrated when things go wrong. Dealing with high expectations and tough conversations can leave you feeling drained.
Job Worries
The rise of automation and outsourcing has made job security a concern. Worrying about redundancies or losing your role can weigh heavily on your mind and affect your confidence at work.
Feeling Isolated
If you work in the field or remotely, you might spend long hours alone. Without much interaction with colleagues, it’s easy to feel cut off and lonely.
Physical Demands
Some jobs in telecoms are physically tough. Climbing towers or lifting heavy equipment can leave you worn out. When you’re already mentally stressed, the physical strain only adds to it.
Understanding these challenges is the first step to finding solutions. Taking care of yourself and recognising when to ask for help can make a huge difference.
Strategies to Start the Day on a Positive
Starting your day right can set you on the right path, especially when your work is fast-paced and demanding. Building simple, mindful habits in the morning can help you feel more focused, less stressed, and ready to handle whatever comes your way.
Create a Routine
Having a morning routine gives you structure and a sense of control. It doesn’t have to be complicated. Eat a good breakfast, stretch or go for a short walk, or take a few quiet moments to yourself. These small habits can help you start the day feeling calm and focused.
Try Mindfulness
Mindfulness can work wonders for stress. Take a few deep breaths, do a quick meditation, or just sit quietly and focus on the moment. It can help clear your mind and make you feel more grounded before diving into the day.
Get Moving
A bit of exercise in the morning can boost your mood and energy. It could be yoga, a brisk walk, or even a few minutes of stretching. Moving your body releases endorphins, which are great for lifting your spirits.
Hold Off on Screens
It’s tempting to check emails or messages as soon as you wake up, but that can start your day with stress. Instead, give yourself a bit of quiet time first. Reflect on something positive, or just enjoy a moment of peace before the day picks up.
Set Priorities
Spend a few minutes thinking about what you need to get done. Write down a couple of clear, achievable goals. It’ll help you stay organised and avoid feeling overwhelmed.
Starting the day with intention doesn’t take much, but it can set the tone for everything that follows. A little effort in the morning can go a long way in making your day feel more manageable and positive.
Stress Management Tips to Complete the Stress Cycle During the Working Day
As we know, the fast-paced and demanding nature of the telecoms industry can lead to elevated stress levels. While some stress is normal, letting it pile up without dealing with it can harm your mental health further. Finding ways to break the stress cycle during the day can help you stay calm and avoid burnout. Neurodiversity can also impact how stress is felt compared to neurotypical individuals and so approaches may need to be adapted.
The stress cycle is your body’s way of reacting to challenges. To feel better, you need to help your body return to a relaxed state. Physical activity is a great way to do this. Stretch at your desk, take a quick walk, or climb a few stairs. Even small movements can release tension and make you feel more at ease.
Deep breathing can also work wonders. Spend a few minutes taking slow, deep breaths. This helps calm your heart rate and eases physical symptoms of stress like tightness in your chest or shallow breathing.
Connecting with others is another simple way to manage stress. A quick chat with a colleague or a call to a loved one during a break can lift your mood. Sharing a laugh or talking about something light can ease feelings of isolation and lower stress levels.
Creative activities can also help. Try doodling, writing in a journal, or listening to your favourite music during a break. These small outlets give your mind a chance to reset, so you’re ready to face the next task with fresh energy.
Don’t forget to eat and drink throughout the day. Skipping meals or not drinking enough water can leave you tired and make stress feel worse. Staying hydrated and well-fed keeps your energy up and helps you handle challenges more easily.
By adding these small habits to your day, you can break the stress cycle and keep your mental health on track, even in a busy job.
Building Resilience Together: Supporting Your Wellbeing in Telecoms
Taking care of your mental health isn’t just about reducing stress—it’s about building resilience, finding balance, and setting yourself up to thrive in a demanding industry like telecoms. Small changes to your daily routine can make a big difference, and it’s important to remind yourself that you don’t have to face these challenges alone.
Being part of ITP gives you the chance to connect with like-minded professionals who understand the unique pressures of your work. It’s a space to build valuable relationships, learn new skills, and find the support you need to grow both personally and professionally. Whether it’s through collaboration, training opportunities, or simply sharing experiences, ITP helps you create a strong network that supports your wellbeing while advancing your career.
Remember, investing in your mental health is an investment in your future. You deserve to feel good about the work you do and to enjoy the journey along the way. Together, we can build a healthier, happier telecoms community!
About the Author:
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Hayley Broughton-Mckinna, Training Director, PMAC
Hayley is a qualified Associate Psychological Practitioner with over 10 years professional experience. Hayley holds a Bsc in Psychology obtained at the University of Manchester, and a PGDip as an Asso ...