Building a Resilient Workplace: A Conversation with Katrin Meos
Katrin Meos, Head of Wellbeing at Swedbank Estonia, is a workplace practitioner, coach, and wellbeing specialist with experience in both public and private sectors. She is passionate about creating sustainable work environments where employees' mental and physical health are supported through preventive measures and thoughtful leadership.
In this interview, she discusses the biggest mental health challenges in today's world, shares practical advice on preventing burnout, and explains how Swedbank integrates well-being into its work culture.
In this interview, she discusses the biggest mental health challenges in today's world, shares practical advice on preventing burnout, and explains how Swedbank integrates well-being into its work culture.
Interview by Liisi Lillemäe.
What do you see as the biggest threats to mental wellbeing today?
One of the biggest issues is that we tend to neglect the basic "vitamins" of mental health—things like quality sleep, regular movement, meaningful social interactions, and proper nutrition. Life gets busy, and these simple but crucial habits are often the first to go.
For example, many of us spend excessive time on our phones, consuming information constantly, which keeps our brains in a state of alertness. We forget to pause, breathe, and simply exist without external stimuli. Instead of taking a real break, we scroll through social media, which doesn’t allow our minds to rest properly. Over time, this leads to chronic stress, poor concentration, and even burnout.
At work, the pressure to be constantly productive adds to this. We expect ourselves to be at 100% all the time, in every aspect of life—career, family, personal growth. But that’s not sustainable. Giving yourself permission to slow down can be the best form of self-care.
How do you personally maintain your own mental and physical well-being?
For me, planning is key. If I know I need to exercise, I schedule it right after work, so there’s no chance of skipping it. And I try to keep it fun—I explore a new activity every year to keep myself engaged. Right now, I’m into dancing. Not because I’m trying to master a serious skill, but simply because it’s enjoyable and keeps my mind and body active.
I also make a conscious effort to change my environment. If I feel overwhelmed, I step away—whether that means going outside, listening to music, or just taking a break from screens. Small resets like this help prevent stress from building up.
If you could recommend just one thing to help prevent burnout, what would it be?
Don’t be effective all the time.
Physically—park your car a little further away, take the stairs instead of the elevator, and walk during phone calls. Movement isn’t just about fitness; it’s about keeping energy levels stable throughout the day.
Mentally, we need to give ourselves permission to slow down. Many people think success means constantly pushing forward, but real productivity comes from balance. It’s okay to take breaks. It’s okay to read a book without feeling guilty. You don’t need to be in ‘high-performance mode’ 24/7.
We should also learn to celebrate progress, not just big achievements. If your to-do list is endless, find satisfaction in crossing off small tasks—it creates a sense of accomplishment and keeps you motivated.
How can leaders create a work environment that prevents burnout?
Leaders play a huge role in setting the tone for workplace wellbeing. One of the most important things they can do is create a culture where it’s okay to talk about stress and mental health. Employees should feel comfortable saying, “I’m overwhelmed,” without fearing judgment.
At Swedbank, we encourage managers to check in with their teams regularly—not just about work, but about how they’re feeling. Sometimes, simply acknowledging that someone is struggling can make a big difference.
Another key aspect is workload management. If employees feel like they’re drowning in tasks, leaders need to step in and help prioritize. No one should feel like they’re failing just because they can’t do everything at once.
Remote work has changed the way we interact. How can managers support their teams’ well-being from a distance?
The biggest challenge with remote work is that we don’t see each other as often, so it’s harder to notice when someone is struggling. That’s why we encourage teams to meet in person regularly—it helps maintain social connections, enhance cooperation, and strengthen belonging. However, flexibility is important, and each team should find a balance between remote work and the office. We also find regular 1:1 meetings with the direct manager very supportive!
That said, remote work also requires employees to be more disciplined about setting boundaries. When you work from home, it’s easy for the workday to stretch much longer than it should. I’ve found that setting clear work hours and scheduling social interactions—whether virtual or in person—helps maintain a sense of balance.
At Swedbank, we’re also rethinking office design to make it more attractive for employees to return. We’re creating spaces that support both focused work and collaboration, so people actually want to come in.
How can colleagues support each other’s mental wellbeing?
It starts with paying attention and being willing to ask, “How are you really doing?” Sometimes, people don’t openly express their struggles, but small signs—fatigue, disengagement, missing deadlines—can indicate something is wrong. A simple conversation can go a long way.
Inclusivity is also crucial. No one should feel like an outsider in their own team. It’s important to invite colleagues to join in—whether it’s lunch, team activities, informal chats, or different work-related tasks. Feeling like you belong is a key factor in workplace wellbeing.
What are some concrete initiatives Swedbank has implemented to support wellbeing?
We take a multi-layered approach:
If you feel stuck and your batteries are empty to move forward, what do you do then?
I write those things down that keep me stuck. If my mind feels cluttered, I list out what’s overwhelming me. I prioritize tasks and let go of things that aren’t urgent.
Also, I change my environment. I take a break. I step outside and go for a walk. Physically moving away to another environment gives me a mental reset.
Final thoughts—what’s one thing you’d like people to take away from this conversation?
Well-being isn’t about making one big change; it’s about small, consistent actions. Move more. Rest more. Be kinder to yourself. Taking care of your mental and physical health isn’t a luxury, it’s a necessity. And don’t forget to enjoy the process and have fun.
______________________________________
sTARTUp Day is turning 10 next year, and now is the perfect time to grab your super early-bird ticket at the best price! Join us in Tartu on January 28–30, 2026, for an unforgettable anniversary edition filled with inspiring speakers, game-changing networking, and next-level opportunities. Get your ticket today and be part of the celebration!
What do you see as the biggest threats to mental wellbeing today?
One of the biggest issues is that we tend to neglect the basic "vitamins" of mental health—things like quality sleep, regular movement, meaningful social interactions, and proper nutrition. Life gets busy, and these simple but crucial habits are often the first to go.
For example, many of us spend excessive time on our phones, consuming information constantly, which keeps our brains in a state of alertness. We forget to pause, breathe, and simply exist without external stimuli. Instead of taking a real break, we scroll through social media, which doesn’t allow our minds to rest properly. Over time, this leads to chronic stress, poor concentration, and even burnout.
At work, the pressure to be constantly productive adds to this. We expect ourselves to be at 100% all the time, in every aspect of life—career, family, personal growth. But that’s not sustainable. Giving yourself permission to slow down can be the best form of self-care.
How do you personally maintain your own mental and physical well-being?
For me, planning is key. If I know I need to exercise, I schedule it right after work, so there’s no chance of skipping it. And I try to keep it fun—I explore a new activity every year to keep myself engaged. Right now, I’m into dancing. Not because I’m trying to master a serious skill, but simply because it’s enjoyable and keeps my mind and body active.
I also make a conscious effort to change my environment. If I feel overwhelmed, I step away—whether that means going outside, listening to music, or just taking a break from screens. Small resets like this help prevent stress from building up.
If you could recommend just one thing to help prevent burnout, what would it be?
Don’t be effective all the time.
Physically—park your car a little further away, take the stairs instead of the elevator, and walk during phone calls. Movement isn’t just about fitness; it’s about keeping energy levels stable throughout the day.
Mentally, we need to give ourselves permission to slow down. Many people think success means constantly pushing forward, but real productivity comes from balance. It’s okay to take breaks. It’s okay to read a book without feeling guilty. You don’t need to be in ‘high-performance mode’ 24/7.
We should also learn to celebrate progress, not just big achievements. If your to-do list is endless, find satisfaction in crossing off small tasks—it creates a sense of accomplishment and keeps you motivated.
How can leaders create a work environment that prevents burnout?
Leaders play a huge role in setting the tone for workplace wellbeing. One of the most important things they can do is create a culture where it’s okay to talk about stress and mental health. Employees should feel comfortable saying, “I’m overwhelmed,” without fearing judgment.
At Swedbank, we encourage managers to check in with their teams regularly—not just about work, but about how they’re feeling. Sometimes, simply acknowledging that someone is struggling can make a big difference.
Another key aspect is workload management. If employees feel like they’re drowning in tasks, leaders need to step in and help prioritize. No one should feel like they’re failing just because they can’t do everything at once.
Remote work has changed the way we interact. How can managers support their teams’ well-being from a distance?
The biggest challenge with remote work is that we don’t see each other as often, so it’s harder to notice when someone is struggling. That’s why we encourage teams to meet in person regularly—it helps maintain social connections, enhance cooperation, and strengthen belonging. However, flexibility is important, and each team should find a balance between remote work and the office. We also find regular 1:1 meetings with the direct manager very supportive!
That said, remote work also requires employees to be more disciplined about setting boundaries. When you work from home, it’s easy for the workday to stretch much longer than it should. I’ve found that setting clear work hours and scheduling social interactions—whether virtual or in person—helps maintain a sense of balance.
At Swedbank, we’re also rethinking office design to make it more attractive for employees to return. We’re creating spaces that support both focused work and collaboration, so people actually want to come in.
How can colleagues support each other’s mental wellbeing?
It starts with paying attention and being willing to ask, “How are you really doing?” Sometimes, people don’t openly express their struggles, but small signs—fatigue, disengagement, missing deadlines—can indicate something is wrong. A simple conversation can go a long way.
Inclusivity is also crucial. No one should feel like an outsider in their own team. It’s important to invite colleagues to join in—whether it’s lunch, team activities, informal chats, or different work-related tasks. Feeling like you belong is a key factor in workplace wellbeing.
What are some concrete initiatives Swedbank has implemented to support wellbeing?
We take a multi-layered approach:
- Health Awareness Months: Twice a year, we run health-focused campaigns with workshops, seminars, and opportunities to try new activities like meditation or different types of exercise.
- Health Insurance: Employees have access to medical services without long waiting times, which removes stress around health issues.
- Employer-funded Pension: We offer a pension plan to help employees feel secure about their financial future, reducing long-term stress.
- Workplace Sports Club: Employees participate in sports together, making fitness fun and social rather than just an individual responsibility.
If you feel stuck and your batteries are empty to move forward, what do you do then?
I write those things down that keep me stuck. If my mind feels cluttered, I list out what’s overwhelming me. I prioritize tasks and let go of things that aren’t urgent.
Also, I change my environment. I take a break. I step outside and go for a walk. Physically moving away to another environment gives me a mental reset.
Final thoughts—what’s one thing you’d like people to take away from this conversation?
Well-being isn’t about making one big change; it’s about small, consistent actions. Move more. Rest more. Be kinder to yourself. Taking care of your mental and physical health isn’t a luxury, it’s a necessity. And don’t forget to enjoy the process and have fun.
______________________________________
sTARTUp Day is turning 10 next year, and now is the perfect time to grab your super early-bird ticket at the best price! Join us in Tartu on January 28–30, 2026, for an unforgettable anniversary edition filled with inspiring speakers, game-changing networking, and next-level opportunities. Get your ticket today and be part of the celebration!
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