While most of us know the importance of looking after our mental health, this can become more difficult in working environments where there are often many distractions
CREDIT: This is an edited version of an article that originally appeared on This is Calmer
Despite this being a topic that many still find difficult or uncomfortable to talk about, experiencing mental health issues at work is becoming increasingly common. With so much time spent at work, ensuring we are looking after our mental health is ever more important. Many benefits come with empowering good mental health in the workplace – and not just for the individual employee.
Productivity
When employees are feeling mentally and physically well they are more likely to project this into their roles and, therefore, feel able to work more productively. Employees who feel supported at work are less likely to take sick days for their mental health or need an extended period of time off due to stress and burnout.
Job performance
Workplaces that empower good mental health are more likely to see employees take pride in their work, which can lead to an improvement in their performance; perhaps they feel more confident in themselves when their mental health is in a good place, or they have more capacity to feel motivated and passionate about work as they aren’t distracted by feelings of overwhelm, stress and challenging emotional states.
Staff turnover
Workplaces that make an effort to support their employees in all aspects of their lives, including supporting their mental health, are more likely to retain talent. When employees feel supported and empowered by their employers, this can improve their happiness and motivation at work, and those that are happy at work are less likely to seek new opportunities elsewhere.
Looking after your mental health at work
What can we do, as individuals, to ensure we are looking after our wellbeing while working? Whether you are going through a stressful period at work, or simply want to check in with yourself throughout the day, here are a few things to try.
Breathing excercises
Breathing exercises are a great way to reduce stress and reflect on how you’re feeling; not only do they help you to collect your thoughts, they also help to release any tension you are holding, as well as calming down your nervous system. Breathing exercises can easily fit into your work schedule as you can do them any time and anywhere – your desk, the bathroom, by the coffee machine or on public transport.
It takes courage to share your vulnerability and ask for help when you need it. If you feel comfortable doing so, reach out to a close colleague or your manager to share any concerns you may have – whether you are struggling with workload or deadlines, or are feeling inspired to help implement a mental health policy at work.
While it can be daunting to speak up and talk about your mental health at work, as the saying goes, ‘a problem shared is a problem halved’. So, if you feel in need of support, one of the most empowering things you can do is to speak to someone you trust.
Keep active
Staying active is one of the most recommended ways of keeping on top of your mental health and wellbeing. However, this can be difficult when performing a job that either requires you to sit at a desk or remain in the same position for a long time.
Consider the different ways you can easily bring exercise into your working day. It doesn’t have to be fitting in a spin class as lunchtime – it could be as simple as taking the stairs instead of the lift, or taking a 15-minute walk in the afternoon. If you’re working from home, try giving yourself a reason to leave the kitchen table or your home office at least once throughout the day to make sure you are moving your body.
Take a break
Whether you are currently feeling stressed, or are feeling mentally fit and well, it’s so important to take regular breaks throughout the working day and week. While it can be difficult to take small chunks of time away from your desk if you are particularly busy, even a few minutes of time out will do wonders for your mental wellbeing, as well as your productivity. It could be as short as walking to the post box, reading a book that’s uplifting, or doing a few stretches to shift your physical state – try breaking up the day with regular breaks and, where you can, and engage in something you enjoy for a short period of time.
Do a hobby
While work can take up a huge proportion of your day, there is still time to fit in a hobby or activity that you love. Engaging in your favourite activity can not only reduce stress but can also help boost confidence and self-esteem, as we can take great pride in doing something we love and are good at. Concentrating on this activity, however briefly, can help distract us from other work or life stresses, and help improve our overall mood.
Learn acceptance
When it comes to our mental health it’s important to remember that we are only human and everyone around the world experiences good days and difficult days. If you are struggling with your mental health at work, try practising acceptance – your difficult days are not a reflection of your success, and they won’t last forever. Rather than going over in your mind the reasons why you are stressed, overwhelmed or feeling down, try to accept the feeling without judgement and with kindness to yourself. Remind yourself that it’s ok to go through a difficult time, that it does not define who you are and there are many things you can do to help yourself.
Work-life balance
Wherever you are working from – whether you leave the house or work from home – with emails on our ‘phones and portable laptops, it is becoming increasingly difficult for employees to separate their work and personal lives.
Working towards an improved work-life alignment can help you to nurture good mental health. It’s important to take satisfaction from your time spent both at work and outside of work. So, if you feel like your work-life alignment is off kilter, start by taking small steps such as keeping your work devices in the office rather than taking them home, sticking to your working hours, or removing access to work emails from your personal devices.
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