Between a marathon and a sprint – On health at work

This episode is my summary of a conversation about mental health and the new Health Nation platform, which has just been launched at Capgemini Poland. You're listening to Let's talk about wellbeing, a podcast by Capgemini Poland, where we explore how to take care of ourselves in a world full of constant change and uncertainty. Hosted by Katarzyna Smuda. My guest was Radosław Kruczek, a wellbeing strategist with many years of experience, who has worked both in Poland and in the USA. He is a trainer, speaker and a practitioner of healthy living and his knowledge and personal story gave this conversation real authenticity.

Depression, anxiety, burnout. These are everyday experiences for many people. In Poland, as many as 30 to even 60% of employees say they feel symptoms of a burnout. These are not just numbers, these are our colleagues, our friends, maybe even ourselves. The problem is serious and increasingly visible. Radosław powiedział, że jesteśmy narodem, które pracuje bardzo ciężko. Część wzroku, którą ustaliliśmy dla siebie, jest ogromna i nikt nie może ją przejmować. Mówił również, że nasi rodzice nigdy nie przygotowali nas do tego świata. 20 lat temu nie było żadnych media społecznych, żadnej takiej presji i dzisiaj mamy inteligencję artystyczną, konieczne platformy i 30-letnie pieniądze.

All of this together creates a mix that easily leads to overload. Burnout is not an individual weakness. It is the result of too fast pace, of constant pressure and modern addictions. We live in a world where we run a marathon at sprint speed. Multitasking has become the norm. We go to the gym and at the same time we listen to a podcast, reply to messages and plan our next tasks. Our minds never slow down, we lack time to recharge and fatigue builds up. As Radosław said, we try to squeeze more and more into a single day, even the rest becomes another task on the to-do list.

He also noted that often we try to kill three birds with one stone, exercising while working or studying. It may look efficient, but in reality it leads to quick burnout and a sense of chaos. That's why it is worth asking, do we really need to be on full speed all day long? The answer is no. Simple rituals of rest and recovery help us regain balance and strength in the long run. In this episode I also shared my own struggles with depression, with anxiety and how important therapy was for me. So right now I want you to listen to me very, very carefully.

Mówiąc do terapeuty, do psychologa, do specjalistki, to nie jest błędność, to jest mądra decyzja. Radosław też opowiadał swoją historię. Przez wiele lat przebywałem depresję, później miałam angstę i tylko terapia pomagała mi wrócić na rachunek. Przyzwyczaił się, że czekał za dłuższą chwilę przed zaproszeniem pomocy. I waited almost a year before going to a specialist. Today I know it was a mistake. I wasted time. I could already have been feeling better. This is an important lesson from his experience. It's really not worth delaying that step. I added that in my case, therapy has been part of my life for many years now and it still brings value.

Working on ourselves is a process. Therapy is not a weakness, it's an investment in a better life and better relationships. So, when do we finally reach for the phone and ask for help? Most often far too late, after months of struggle. But we don't have to wait for a crisis moment. One call, one talk, one meeting can make a real difference. Radosław wyjaśnił, że ciało może adaptować się do ciężkich sytuacji. Ale jeśli to się dzieje przez miesiące i miesiące, to cały system, ciało i myśl, zaczyna się zniszczyć. Dlatego lepiej reagować wcześniej. He compares it to a back pain.

When your back hurts, you start walking differently to ease the pain. After a year, it's not only your back that hurts, but also your knee, neck and shoulders. It's the same with the mind. Ignore the problem for too long and more issues will appear. The conclusion is simple. It's better to ask for support right away, even for smaller problems. Therapy is a process, not a quick pill. The first session may bring relief, but the real change happens between sessions, in our daily choices, in observing ourselves, in small steps. Radosław też powiedział, że terapia dla niego jest jednym z najlepszych inwestycji w życiu.

Radosław również przyznał, że dzisiaj idzie do terapii na prewencję. Nie jestem teraz depresjowany, ale idę na sesje, żeby oczekiwać na siebie. To oczekiwanie na powrót do szpitala z złej rady lub zbyt wielu zadaniów. Terapia nie jest tylko dla ludzi w kryzysie. To jest dla kogoś, kto chce bezpośrednio zajmować się zdrowiem mentalnym. Wierzę także w prewencję, ślub, aktywność, zdrowe relacje i umiejętność powstrzymywania i przesunięcia. To są podstawy rezygnacji. At Capgemini we launched the Health Nation platform. It is a mental health helpline and a burnout helpline available to all employees.

It is run by people with real business and personal experience. People who truly understand what we go through every day. As Radosław explained, this is just our starting point. We begin with the helpline, but soon more tools and initiatives will follow. On również podkreślał, że wybór ekspertów na pomieszczeniu nie był wyjątkowym. Chcieliśmy ludzi, którzy są autentyczni, którzy wiedzą o społecznej życiu i którzy przeżywają trudności sami. To daje im przekonanie i zaufanie. Health Nation is designed not only to help in crisis, but to build a culture of health across the company. So, who do we have on our helpline?

Paula Happel, a former manager who went through burnout herself. Wojciech Pękacki, a psychologist and a neurodiverse professional with international corporate experience. These are people who not only have knowledge, but who also deeply understand the challenges. As Radosław said, Pawła knows hard business reality and she understands how tough it is to change your life when you have debt and a team to lead. And Wojtek knows what it means to spend endless hours in online meetings. Their authenticity gives people a sense of safety. They are not just certified professionals. They have lived through hard times themselves. They know what it means to fight for balance.

Thanks to that, people feel truly understood, Radosław explained. With such experts, the Health Nation Helpline is not just another anonymous service. It becomes real human support. Because traditional EAP programs are global but often rarely used. Health Nation focuses on local perspective, stronger engagement and easy access. Radosław wyjaśnił, że typyczne EAP-y są jak gwarancja. Pracują, ale tylko 2-5% pracowników w rzeczywistości ich używa. Chcemy, aby to liczba była o wiele wyższa. Health Nation został zaprojektowany, by ciągle przypomnieć ludzi o ich zdrowiu. Nie jest to narzędzie na zimny dzień.

To coś, co buduje kulturę wellbeingu codziennie. Challenges, online meetings, support groups, all this keeps people connected to the topic, he added. This makes Health Nation not just an emergency tool, but a part of everyday life. The app also offers challenges, gamification and wellbeing TV. We can build small healthy habits, drinking more water, saving money, exercising regularly. These little steps create big change. Community and shared goals make it easier to keep going. As Radosław said, it's not about big revolutions, but about everyday micro-changes. In the long run, they make biggest difference.

He also pointed out that gamification works because it brings fun and a bit of competition. When we see others working on their goals too, it's easier to stay motivated. We feel part of something bigger. Wellbeing TV and challenges create a space that educates, but also engages. This way the app is not just another icon on your phone, but a real support for building healthy routines. But a question comes up. Doesn't an app create more digital overload? The key is balance. The app is a tool. You can use it on your own terms. Use it, but don't get trapped by notifications.

Radosław said a phone can be our ally, but also the biggest thief of time and energy. It all depends on how we use it. On również wyjaśnił swoje własne reguły. Wyłączam notyfikacje, kiedy spędzam czas z rodziną lub kiedy odpoczywam. W ten sposób nie żyję w konstantnym stresie, że coś mnie powstrzyma. Z własnej doświadczenia wiem, że to pomaga zmniejszyć czas na scenę, zwłaszcza przed śniegiem. Kiedy zamiast scrolać, idę na walkę lub ruch, czuję od razu różnicę. Even small changes in digital habits can improve our wellbeing. At the end there is one more important question.

Is mental and physical health in your top three priorities? If yes, you have a chance for a calmer, happier life. If not, maybe today is the moment to change that. Jak Radosław powiedział, wszyscy mamy listę naszych ważnych rzeczy. Pracę, rodzinę, pieniądze. Ale jeśli nie zrobimy miejsca dla zdrowia, wszystko jeszcze w końcu się rozpadnie. Dodatkowo powiedział, że nie musisz zmienić całej twojej życia na razie. Zrób tylko jedną małą decyzję. Idź na walkę, zapytaj specjalistę, wyłącz telefon na jedną godzinę. I tak zaczyna się prawdziwa zmiana. This is the closing message of the whole episode.

Don't wait until you feel 100% ready. The perfect moment will never come. The first step can be taken today and it's that step that starts the journey to better wellbeing. Health Nation is not just an app. It's an invitation to take care of yourself, to talk, to take small steps, to consciously protect your health. As Radosław said, we want every employee to feel that their health matters, that they are not alone with their problems. For me, the most important thing is to have the courage to take that first step. Whether it's a call, a talk or ten minutes of silence just for yourself.

Each of these is an investment in a better life. So I leave you with one question. What will you do for your health today? Don't put it off until tomorrow. The first step can be taken right now. To make sure you don't miss any future episodes, subscribe to Let's talk about wellbeing in your favorite podcast app. If you enjoy this episode, share it with your colleagues. They might find it helpful too. You'll find all the links and resources mentioned in the episodes in the show notes.