Managing Your Mental Health At Work

May 27, 2023 Wellbeing Campus

Life’s busy, life is filled with uncertainty, and it's not uncommon for people to experience stress, burnout, and other mental health challenges. At least one in five people will experience a mental health condition in any one year, so you’re not alone, and many more people are experiencing stressors in life. We find most people begin to address work stressors when they’re almost on empty, but it can be important to try and implement stress management strategies and techniques before you reach that point.

It's essential to take proactive steps to manage your mental health, especially in the workplace.

Tips for Managing Your Mental Health in the Workplace

Prioritise self-care: Self-care is critical for managing your mental health, especially in the workplace. Make time for activities that make you feel good, such as exercise, meditation, or spending time with loved ones. Taking care of yourself will help you recharge and better handle work stressors.
Set realistic goals: Setting goals and working towards them can be fulfilling, but it's essential to set realistic expectations. Unrealistic goals can create unnecessary stress and leave you feeling overwhelmed. Instead, break larger goals into smaller, more manageable tasks that can be accomplished in a realistic time frame.
Practice mindfulness: Mindfulness we’ve all heard this term thrown around a lot over recent years. But there is a ton of research that tells us mindfulness is super effective. What is it? Mindfulness is a technique that involves focusing your attention on the present moment, helping to reduce stress and anxiety. Incorporate mindfulness practices into your workday, controlled breathing techniques, going for a walk, or practising mindfulness meditation - try apps like Calm or Spotify.
Develop healthy boundaries: Boundaries are essential for managing your mental health in the workplace. Learn to say no to unreasonable demands, set limits on your work hours, and prioritise your personal time outside of work (turn off that work phone, don’t answer emails on YOUR weekend).
Seek support: Don't be afraid to seek support from coworkers, friends, or family members when you're struggling with your mental health. Many companies offer employee assistance programs that provide free counselling and resources for mental health support. EAP support is completely confidential, so your employer will not know that you have accessed the service, Therefore, if you’re having issues with your management and need a neutral person to brainstorm or de-brief with, EAP can be a useful and cost-effective tool. Or if you would like support outside of work you can engage with formal psychological support through counselling.
Take breaks: Taking regular breaks throughout the workday can help prevent burnout and improve your overall wellbeing. Whether it's taking a walk outside, chatting with a colleague, or practising a relaxation technique, taking breaks can help you recharge and stay focused. Also, take your leave, it’s there to be used. If you have annual leave, time in lieu, or personal leave - take it when you need it. If you don’t use your personal leave, you can’t take it with you once you move on from the company, so if you need a day off, take one! It’s good for your mental health.
Avoid unhealthy coping mechanisms: It's easy to fall into unhealthy coping mechanisms when faced with stress at work, such as overeating, drinking alcohol, or using drugs. Instead, can you explore healthy ways to cope with stress, such as exercising, talking to a friend, or engaging in a relaxing hobby. Try and find a hobby that provides you with a sense of achievement, it will make you feel good and keep you coming back.

Managing your mental health in the workplace is essential for your overall wellbeing and work performance. By prioritising self-care, setting realistic goals, practising mindfulness, developing healthy boundaries, seeking support, taking breaks, and avoiding unhealthy coping mechanisms, you can better manage work stressors and maintain a healthy work-life balance. Remember, taking care of your mental health is a crucial aspect of overall wellness, and it's never too late to start making positive changes.