Voice, ears, back: staying healthy through a day on the phone

In customer service you work with your voice, your ears and your eyes, often for many hours in a row. A few habits help you feel less tired in the evening. Here are simple tips for a working day on the phone. They do not replace advice from a doctor.

Look after your voice

Your voice is your most important tool. It does not need special treatment, but it does need some attention.

1. Drink regularlyKeep a bottle of water or lukewarm tea at your desk. Small sips between calls keep your throat moist. Many people find very cold drinks and lots of coffee less pleasant for the voice.
2. Speak calmly, not too loudlyThe microphone carries your voice. You do not need to speak louder than in a normal conversation. If the line is bad, speak more slowly rather than louder.
3. Sit uprightSlumping puts pressure on your stomach and chest. Sitting upright lets you breathe more freely, and your voice does not tire as quickly.
4. Short voice breaksUse the seconds after a call: stay quiet, breathe deeply, take a sip. Only then take the next call.

Ears and eyes

The headset sits on your head all day, and the screen is in front of your eyes all day. You can adjust both well.

5. Keep headset volume lowAt the start of your shift, set the volume so that you can just understand the other person clearly. No louder. If a caller is very loud, turn it down for a moment.
6. Give your ears a restIf your headset has only one ear cup, switch sides now and then. During breaks, take the headset off completely.
7. The 20-20-20 ruleA commonly recommended rule of thumb: every 20 minutes, look at something about 20 feet away, roughly six metres, for about 20 seconds. A look out of the window is enough. And remember to blink.
8. Set up your screen properlyThe top edge is roughly at eye level, the distance about an arm's length. Position the screen so that no window or lamp is reflected in it.

Back and movement

You often only notice long hours of sitting in the evening. Good posture helps, but changing it often matters more.

9. Sit wellFeet flat on the floor, knees at about a right angle, forearms resting loosely on the desk. Adjust your chair so that your shoulders are not pulled up.
10. Stand up in every breakStand up, walk a few steps, have a drink. If your workplace allows it, take a call standing up now and then. With a headset this is easier than you might think.
11. Small loosening movesTilt your head slowly to the side, roll your shoulders, shake out your hands. One or two minutes are enough. None of this should hurt.

A clear end to the day

After a shift full of calls, your head is often still noisy. A fixed ritual helps you close the working day: headset off, window open, a short walk or a quiet glass of water. Give your voice some rest in the evening instead of going straight back to long phone calls.

If hoarseness, ringing in the ears or back pain lasts for a longer time, have it checked by a doctor. Tell your team lead as well, so that you can talk about your workplace together.