Employed adults spend most of their waking lives at work, and it can be a source of meaning, purpose and joy for some. For others, work does not have the same fulfilment. Depression and anxiety are prevalent in workplaces globally and impact productivity, attendance, and overall individual and organisational performance.
But how can we help ourselves to improve our mental health in the workplace? Although employers have a duty of care, I don’t believe it is solely their responsibility to do this. It is our joint responsibility.
In my previous blog, 5 steps to improved self-care in our busy working lives, I discussed the importance of taking care of ourselves while juggling the pressures of everyday life. These included creating time and space for check-ins, prioritising self-care, prevention rather than intervention, establishing technological boundaries, and using the DRAMMA model to disconnect.
What is the DRAMMA model?
Kujanpää, Syrek, Lehr, Kinnunen, Reins and deBloom (2020) conducted a longitudinal validation study on the DRAMMA model. The study explored the role of leisure in fulfilling psychological needs crucial for optimal functioning, such as high well-being and low ill-being.
These needs are proposed to enhance psychological well-being when fulfilled during leisure activities. The model integrates previous theories on need satisfaction and recovery, suggesting that leisure activities are pivotal in rejuvenating employees from work strain.
The longitudinal study tracked 279 German employees before, during, and after holidays to examine how the DRAMMA model influenced mental health and well-being at leisure and work. Data was collected through questionnaires measuring need satisfaction and well-being indicators, such as vitality, life satisfaction, and subjective health, as well as ill-being indicators like stress and depressive complaints.
The model focuses on six psychological needs that link leisure time to improved well-being:
- Detachment: mental disengagement from work
- Relaxation: psychobiological unwinding in low-stress environments
- Autonomy: a sense of control over life choices and activities
- Mastery: feeling competent and skilful
- Meaning: experiencing purpose and significance
- Affiliation: emotional connection and close relationships with others
Key findings from the study.
Model validation
Detachment, relaxation, autonomy, and mastery had the strongest positive effects on well-being.
Leisure as a recovery space
The study highlighted the critical role of leisure in satisfying psychological needs and promoting recovery from work-related stress. Employees reported the highest levels of well-being during time off/holidays, with needs like detachment, relaxation, and autonomy being particularly fulfilled during this period.
Work vs. leisure needs
While leisure played a vital role in satisfying psychological needs, the satisfaction of these needs at work was also linked to better well-being outcomes. Employees who could detach from work during their free time or felt mentally in control experienced less stress and higher vitality.
Balanced need satisfaction
The study also explored whether balancing the satisfaction of multiple needs could improve well-being. While relaxation and detachment were strong predictors of well-being, balancing different needs was also important, especially for reducing stress.
The DRAMA model is a valuable framework for understanding how leisure contributes to better overall mental health and well-being at home and, notably, at work. The study emphasises the importance of balancing work and leisure to enhance well-being.
Tips for using the DRAMMA model in everyday life.
In practical terms, we can use the principles of the DRAMMA model in our everyday lives. Here are a few suggestions:
- Detachment: Set a boundary or signal to stop working – shut down all of your devices, wash your hands, change your clothes, or develop a particular ritual, like playing a certain song.
- Relaxation: If you are using a screen or on the telephone all day, step away and do something different – be creative, take a walk, engage in nature or exercise.
- Autonomy: Engage in an activity that allows you to feel you have the power of choice (3-course buffet dinner, anyone?)
- Mastery: Do an activity you feel good about or know you can achieve. (Can you reduce your 5k run time? Or improve your golf handicap?)
- Meaning: Do an activity with a sense of purpose that speaks to your core values — how about volunteering?
- Affiliation: Take the time to really connect with the people around you that love and support you. They are the ones that really matter.
We would love for you to share your top tips! If you, or someone you know is struggling with their mental health, please do reach out.
Further information on organisations that can help is listed below:
Rachel Davies is a Senior Consultant, specialising in recruiting for the health and social care sectors, particularly with small charities and those in the disability sector. Combining her wealth of experience with her passion for recruiting good people for good causes, Rachel can help you find the best talent for your organisation. You can connect with Rachel on LinkedIn or send her an email.
