6 ways to improve your mental health at work
May is Mental Health Awareness Month. Talking openly about mental health in the workplace can feel awkward, and we are often unsure of what to say. Mental Health Awareness Month is an excellent opportunity to create an open space to discuss mental health at work. Even if you do not have a mental illness, your mental health needs to be monitored and nourished, just like your physical health.
During Mental Health Awareness Month:
- Start a conversation with your coworkers about how you manage stress at work.
- Take some time off — even if it's just an hour — to recharge yourself when things get too overwhelming.
- Commit to implementing the six tips below to improve your mental health at work.
Be kind to yourself
When stressed or anxious, it's easy to focus on what you perceive as your flaws instead of all the positive things in your life. You must learn to accept and love who you are, no matter what anyone else thinks. If something doesn't go right, there's no need for self-criticism! Instead, focus on what you're doing right. Think about what makes you happy at work, and try incorporating some of those things into your daily routine. If you have a supportive and kind boss, try to let that rub off on you, too.
Practice saying "no"
It can be challenging to say no when someone asks you to do something. However, your priority should be tending to your own needs. If you're already so overwhelmed by responsibilities you can't handle new ones, then focus on completing those obligations before saying yes to anything else.
If your boss is loading you with too many tasks, explain why you're uncomfortable taking on more work. If your boss is still being unreasonable, consider whether this job is right for you.
Saying no also means setting boundaries with yourself. Make sure you are setting work hours for yourself and sticking to them. When we do not have specific start and end times for our workday, we tend to work longer hours and might experience burnout.
"Make sure you are setting work hours for yourself and sticking to them. When we do not have specific start and end times for our workday, we tend to work longer hours and might experience burnout."
Take care of your body
When you are working, your body is a tool. You need to take care of it to perform at your best.
Eat healthy food and drink plenty of water
Not eating well or staying hydrated can affect your entire system. You'll feel tired and sluggish, and it will be harder to concentrate. Many studies have proven how important a healthy diet is to your mental and overall health. If you need help determining how much water you should drink every day, use this helpful hydration calculator.
Get enough sleep, including napping
Sleep is vital for overall health, emotional well-being, and cognitive functioning. Unfortunately, some people think they can get by with less sleep, but this is a mistake. If you're not sleeping enough, neurons in the brain become overworked, impairing thinking, slowing physical reactions, and leaving you feeling emotionally drained.
Exercise regularly
Physical activity helps reduce stress levels by releasing endorphins that make you feel good. If you're not used to exercising regularly (or at all), start slow with small changes, such as walking around the building before lunch or taking the stairs instead of an elevator. Over time, exercise will start becoming easier.
Avoid alcohol and coffee, especially in the evenings
Both alcohol and caffeine can interfere with your sleep patterns, making it difficult to fall or stay asleep. Alternatively, drinks such as herbal teas and water can improve your sleep. Try a new, nonalcoholic, caffeine-free drink during Mental Health Awareness Month, and see how it makes you feel.
Take time off for yourself
Make time for relaxation, whether that's meditating every morning before work or taking a long bath in the evening. Self-care isn't selfish; it helps you be more productive and happy. If you find your lifestyle too busy, try planning for downtime.
It can be tempting to keep working if you're feeling stressed or anxious, especially if you constantly face tight deadlines. But taking regular breaks and not working through lunch are both important ways of maintaining your mental health.
Mental health days at work are another tool for avoiding burnout. According to Mayo Clinic, a mental health day is a limited time away from your usual responsibilities with the intention of recharging and rejuvenating your mental health.
The key here is not beating yourself up over taking time off. You shouldn't feel guilty — it's just part of being human and maintaining a healthy work-life balance.
Seek support if you need it
If you're feeling overwhelmed or depressed, seek support. For example, ask a friend or family member to talk through your feelings or meet with a professional, such as a counselor or mental health practitioner. You can also explore one of the many online communities where people share their experiences dealing with stress and burnout.
If you need to talk to someone immediately, call or text 998, the suicide and crisis hotline. If you are deaf or hard of hearing, use your preferred relay service or dial 711, then 988. This service is free, 24/7. In addition, the mental health hotline is available for free at 866-903-3787.
Many companies offer employee assistance programs (EAPs) within the workplace to help individuals who need guidance dealing with mental health issues. Ask your HR department for more information on EAPs.
Build a supportive network of friends and colleagues
It might seem obvious, but building relationships with people who support you is one of the best things you can do for your mental health at work.
Even if you're in a job that involves working alone, try to establish relationships with other people in your company. Having a friendly rapport with some of your coworkers can help you deal with the stress of your job more effectively and make you feel less isolated.
Find people who share your interests
If you enjoy hiking, for example, find other people who also enjoy hiking, and ask them if they'd like to visit a local hiking trail with you on the weekend or after work. If you enjoy reading, join a book club or find people interested in the same genre as you. A found common interest is often the launching pad for new friendships.
Go out for lunch with colleagues
Eating lunch together is a great way to get to know your coworkers better and build rapport. It's also conducive to bonding because it creates opportunities for casual conversation that wouldn't happen otherwise.
Join an organization or club
If there aren't any clubs or organizations at work that interest you, look outside of work. Even if they aren't related to your field of study or career path, you'll still meet people and make new friends.
If you're having trouble connecting with others or it's been a while since you've spoken with someone who cares about you, consider meeting with a therapist.
You might feel like your mental health is something you can't control. But truthfully, you have much more power over it than you think. So if you're feeling overwhelmed at work, try some of these tips. You might be surprised to discover how much they can improve your mental health. If you're in an unhealthy work environment, don't be afraid to upload a resume and start looking for a new opportunity.
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