Looking after your mental health at work
Monday September 30, 2024
World Mental Health Day, celebrated on the 10th of October, serves as an important reminder for everyone to prioritise mental wellbeing—especially in the workplace. We can’t ignore that mental health remains one of the top reasons for a sickness absence from work.
While organisations can provide valuable support to help you stay mentally healthy, there are practical steps employees can take to protect and enhance their own mental health.
- Set clear boundaries between work and personal life
With hybrid work blurring the lines between home and office, it’s easy to stay “always on.” To avoid burnout, create a clear division between work hours and personal time:- Establish a work schedule and stick to it. Log off at a reasonable time each day, and avoid checking work emails or messages after hours.
- Designate a workspace at home so that your brain associates that space with work, helping you mentally “switch off” when you step away.
- Prioritise regular breaks and downtime
Prolonged periods of focus without rest can increase stress and mental fatigue. Make sure to:- Take regular breaks during your workday to stretch, breathe, or even step outside for fresh air. Even short breaks can refresh your mind and boost productivity.
- Schedule time for hobbies, relaxation, and self-care after work hours to recharge.
- Stay connected with colleagues
One of the downsides of hybrid or remote working is the potential for isolation, which can negatively impact mental health. You can help to combat feelings of loneliness by:- Scheduling regular catch-ups with coworkers, either virtually or in person.
- Participating in team meetings and social events, even if they’re virtual, to maintain a sense of connection and community.
- Monitor your stress levels
Be proactive about recognising the early signs of stress, anxiety, or burnout. These vary from person to person, however, some indicators include:- Constant tiredness or difficulty sleeping
- Feeling overwhelmed or unable to concentrate
- Irritability or mood swings
- If you notice these signs, consider implementing stress-relief techniques like deep breathing, mindfulness exercises, journaling, or speaking to a friend, family member colleague if you think you might need support.
- Make use of available support services
Most companies offer some form of mental health support, and it’s important to take advantage of these resources when needed:- Reach out to Employee Assistance Programmes (EAPs) if available, for access to confidential counselling, talking therapies, or mental health resources.
- Don’t hesitate to seek professional help if you’re struggling, whether through workplace resources or personal means.
- Focus on physical health to boost mental health
Physical and mental wellbeing are closely linked. You can support your mental health by taking care of your body:- Exercise regularly, even if it’s just a short walk during lunch breaks.
- Practice good ergonomics by setting up a comfortable workspace, as physical discomfort can contribute to stress and mental fatigue.
- Eat well and stay hydrated to ensure your brain gets the nutrients it needs to function optimally.
- Be open about your mental health needs
If you’re feeling overwhelmed or struggling with mental health challenges, don’t be afraid to speak up. Open conversations with your manager or HR can lead to reasonable adjustments that make a big difference, such as adjusting workloads or setting clearer boundaries:- Foster a dialogue about mental health with colleagues, which can create a supportive work environment where everyone feels safe discussing their wellbeing.
- Practice mindfulness and relaxation techniques
Incorporate mindfulness or relaxation practices into your daily routine to help reduce stress and anxiety:- Try mindfulness meditation or yoga to help calm your mind and improve focus.
- Incorporate breathing exercises during stressful moments to regain balance.
While workplaces can provide resources and support, it’s also essential for employees to take control of their own mental wellbeing. This World Mental Health Day, commit to implementing practical strategies that help you stay healthy, focused, and resilient in both work and life. By setting boundaries, staying connected, and practicing self-care, you can better manage the various challenges of everyday life and work and maintain a positive mental health outlook.
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