Mental Health at Work

Do you know that October 10th is World Mental Health Day? Each year, World Mental Health Day helps to raise awareness about mental health issues and promote mental well-being around the world. This provides an opportunity to engage in open conversations, reduce stigma, and encourage individuals to seek help and support for their mental health concerns. Mental health is just as important as physical health and should be prioritized.

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Safe, healthy working environments can act as a protective factor for mental health. Unhealthy conditions including stigma, discrimination, and exposure to risks like harassment and other poor working conditions, can pose significant risks, affecting mental health, overall quality of life and consequently participation or productivity at work. Globally, an estimated 12 billion working days are lost every year to depression and anxiety at a cost of US$ 1 trillion per year in lost productivity.

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We can all take steps to improve our own mental health, and build our resilience, our ability to cope with adversity. Self-care is a skill that needs to be practiced. Here are some tips.

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1. Talk about your feelings

Talking about your feelings can help you maintain your mental health and deal with times when you feel troubled. It can be hard to talk about feelings at work. If you have colleagues you can talk to, or a manager who asks how you are at supervision sessions, it can really help. Identify someone you feel comfortable with and who will be supportive.

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If you don’t feel able to talk about feelings at work, make sure there’s someone you can discuss work pressures with partners, friends and family can all be a sounding board.

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2. Be mindful of your activity levels

Regular movement can boost your self-esteem and can help you concentrate, sleep, and generally feel better. Movement doesn’t just mean doing sport or going to the gym. Experts say that most adults should do some form of physical activity every day. Try to make physical activity that you enjoy a part of your day.

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3. Eat well

What we eat can affect how we feel both immediately and in the longer term. A diet that is good for your physical health is also good for your mental health. It can be hard to keep up a healthy pattern of eating at work. Regular meals, plus plenty of water, are ideal. Try and plan for mealtimes at work, bringing food from home or choosing healthy options when buying lunch.

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4. Manage your relationships

Relationships are key to our mental health. Working in a supportive team is hugely important for our mental health at work. We don’t always have a choice about who we work with, and if we don’t get on with managers, colleagues or clients, it can create tension. It may be that you need to practise more self-care at these times, but you may also need to address difficulties.

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It can be helpful to find a mentor or a small group of trusted colleagues with whom you can discuss feelings about work, to sense check and help you work through challenges. Try and make sure you maintain your friendships and family relationships even when work is intense, as a work–life balance is important.

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5. Ask for help

None of us are superhuman. Sometimes we are overwhelmed by how we feel or when things don’t go to plan. You may access occupational health support through your line manager or HR service.

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You can also seek advice from your GP or doctor. Your GP may suggest ways that you or your family can help you, or they may refer you to a specialist or another part of the health service.

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6. Take a break

A change of scene or a change of pace is good for your mental health. It could be a five-minute pause from what you are doing, a book or podcast during the commute, a half-hour lunch break at work, or a weekend exploring somewhere new.

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Sleep is essential to our mental health. Without good sleep, our mental health suffers and our concentration goes downhill. Try and plan periods of leave for the year so that you always have a break to look forward to.

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7. Do something you're good at

Doing an activity you enjoy probably means you’re good at it, and achieving something boosts your self-esteem. Concentrating on a hobby, like gardening or doing crosswords, can help you forget your worries for a while and can change your mood.

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8. Accept who you are

We’re all different. It’s much healthier to accept that you’re unique than to wish you were more like someone else. Recognize and accept the things you may not be good at, but also focus on what you can do well.

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Feeling good about yourself boosts your confidence to learn new skills, visit new places and make new friends. Good self-esteem helps you cope when life takes a difficult turn.

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