How to Look After Your Mental Health in the Workplace

“Mental pain is less dramatic than physical pain, but it is more common and also more hard to bear. The frequent attempt to conceal mental pain increase the burden: It is easier to say “My tooth is aching” than to say “My heart is broken”.” – C.S. Lewis

It is always advisable to seek the advice of a professional if you have concerns about your mental health. However, there are small, yet effective, measures you can take to improve your well-being in the workplace that can spread into your personal life in a positive, affirming way.

Work/Life Balance

Although the invention of emails was promised to save us time, we have since found that, if anything, we are less and less able to leave work behind in the workplace. It is now part of most people’s routines to check their phones first thing in the morning and reply to work-related emails before leaving home, always thinking about what needs to be done that day.

It’s important that you ‘work smart, not long.’ This means actively leaving work behind in the office, working efficiently during the day so you don’t feel compelled to continue with it after hours. If the quantity of work you are being expected to complete within working hours is too much to do so successfully, be sure to speak up and discuss the manageability of your workload with your supervisor. Communication is key – they’re going to keep piling on the work as long you stay quiet about how overwhelmed you are, so make sure you speak up and be heard before it becomes too much to handle. Employers won’t know where the pressure lies unless you tell them.

If you’re unsure of how much your work life spills over into your personal life, why don’t you try keeping a log for a month? Jot down in a diary how many hours you work every day – not just when you’re sitting at your desk, but when you’re thinking about work at home, composing emails and returning calls out of hours. It may build a more objectively troubling picture than you can see currently from the inside.

Make The Most Of Your Breaks

Don’t be afraid to make the most of the breaks you are allotted at work. Once you’re on a roll, it’s tempting to power through lunchtime and eat at your desk, one eye always on your computer screen. Try and avoid doing this when you can. Take a walk, practise mindfulness or meditation, experience new places to eat, socialise with co-workers or friends who work nearby.

“But I don’t have time to meditate!” I hear you exclaim.

Yes, you do! ‘Meditation’ is not always synonymous with pulling on yoga pants, lighting up a stick of incense and adopting the lotus position. You can meditate absolutely anywhere – in a local park, at a café…even sitting at your desk! If you’re not confident leading your own meditation, you can find five-minute guided sessions free online, like this one here. There are also some great customisable apps you can get on your phone, such as Timer and Headspace.

It is impossible to overvalue the importance of taking time to relax, clear your head and focus on your own wellbeing. You’ll find this re-energises you for the day ahead, as well as provide an invaluable opportunity to assess your current state of mind and mentally address any emotional concerns or anxieties. You may also be pleasantly surprised at how easily solutions pop into your head when you take just a few minutes to collect your thoughts.

Communication

This one works both ways for employers as well as employees. Communication is the key to destigmatising conversations about mental health. In his TEDx talk on workplace mental health, Tom Oxley says ‘you don’t make people unwell by talking about mental health – you give them the opportunity to speak out sooner’. There’s a flawed unspoken terror that speaking out about mental illness will somehow worsen the problem, as if it’s contagious or something you can conjure up into existence within your own mind. The reality is that many sufferers don’t feel able to speak up due to the prejudice surrounding their condition, and the fear that their workplace would not be supportive of them if they did so.

The best way an employer can foster an atmosphere of positivity, health and wellbeing is to ensure that their workers know that they are free to talk openly about any feelings of stress, anxiety or depression and won’t face indirect penalisation for doing so. The first reaction of many employers is to offer a struggling staff member limited time off to recover, then expect them to return to work and continue as usual. While time off may be a solution for some employees, bosses should also consider the advantages of offering flexible working hours to affected workers. Tom Oxley strongly advocates for good communication practices between employers and employees to ensure that no one ever feels alienated from their place of work, and that anxieties don’t build up over time into uncontrollable crises.

In turn, employees should communicate to their employers about their feelings on mental health in the workplace, as far as they feel comfortable to do so. Being transparent about how you’re feeling and what you need from your job to help you recover will give your boss the tools to help you in the way that’s most beneficial for you. If you are worried that taking time off would only serve to isolate you from the company, voice that concern. Your employer should want to get the very best out of you – they hired you for a reason. It’s in their interest to give you the support you need.

Create a healthy routine

Studies have consistently proven a strong link between mental health and physical health, and specialists are adamant that one of the best ways to maintain good mental wellbeing is to look after your physical welfare.

Your job may be intellectually demanding, with long hours and difficult tasks you have to tackle each day, taking a toll on your mental health. This also likely means your job is sedentary. Indeed, scientists have connected the rise in global obesity to the increasing number of jobs that don’t require any form of physical activity. You may be hard pressed to find the time to exercise during a busy work week, but it’s important you look after your body – it will only beneficially impact your mental wellbeing. Take a stroll during your lunchbreak, do 30 mins of yoga before work, or even try training for a half marathon over the course of a few months. Be sure to stock up your desk drawer with nutritious snacks rather than sugary ones, such as nuts, fruit and protein bars. Snacknation has published an extensive list of delicious office snack ideas if you’re dry on inspiration.

These are just a few ways you can work to ensure your mental wellbeing in the workplace, which will in turn hopefully boost your productivity, energy and, ultimately, happiness. While mental health is something we can’t always necessarily control, we can impact the way in which we talk about it, breaking down the harmful social barriers that currently thwart constructive discussions on preventative measures.