How can I look after my mental health at work?

As we mark World Mental Health Day 2024, it’s time to reflect on how we care for our wellbeing, especially in the workplace. With work environments becoming faster paced and more demanding, maintaining mental health at work has become essential to leading a balanced, fulfilling life. Whether you’re in an office, working from home, or navigating the hybrid setup, prioritising your mental wellbeing is key to thriving in today’s world. 

Here are some practical strategies to help you maintain good mental health at work: 

Talk about your feelings 

Discussing feelings at work can be challenging. If you have colleagues you trust or a manager who checks in on you, it can make a big difference. Try to ascertain someone you feel comfortable with and who can offer support. 

If you don’t feel ready to open up about your emotions at work, try to find someone outside of work to talk to about any job-related stress. Partners, friends, and family can all serve as valuable listeners. 

Be mindful of your activity levels 

Frequent movement can enhance your self-esteem and improve your focus, sleep, and overall wellbeing. 

It can be hard to fit in exercise when you are sat at a desk for most of your day, but physical activity doesn’t have to mean playing sports or hitting the gym. Experts recommend that most adults engage in some form of daily movement, which could be as simple as a walk on your lunch or practicing a little yoga to start your day. Find activities you enjoy and make them a regular part of your routine. 

Eat well 

What we eat impacts how we feel, both in the short and long term. A diet that benefits your physical health also supports your mental wellbeing. 

Maintaining healthy eating habits at work can be challenging. Regular meals and staying hydrated are key. To manage this, try planning your meals in advance by bringing food from home or selecting healthy options when buying lunch. 

Some individuals may find eating in public at work stressful, especially if they have experienced or are dealing with eating disorders. If someone opts out of work dinners or makes different food choices, avoid commenting or pressuring them to participate. 

Drink sensibly 

Many of us turn to alcohol to alter our mood, with some people using it to cope with feelings of fear or loneliness, though the relief it offers is short-lived. While most people don’t drink during work hours, it’s common to notice an increase in drinking on weekends or evenings, especially when work becomes stressful. 

Be mindful at work events that involve alcohol. It can be tempting to have a drink for a bit of ‘Dutch courage,’ but if you’re feeling anxious, you might overdo it and act in ways you’ll regret, which could heighten your anxiety later on. 

Manage your relationships 

Relationships play a crucial role in our mental wellbeing, and being part of a supportive team is essential for maintaining good mental health at work. However, we don’t always have control over who we work with, and conflicts with managers, colleagues, or clients can create stress. During these times, practicing self-care is important, but addressing the issues may also be necessary. 

Workplace politics can be particularly challenging when dealing with mental health issues. Having a mentor or a small group of trusted colleagues to talk to can help you process your feelings and navigate difficulties. It’s also important to maintain friendships and family connections, even during busy periods at work, to preserve a healthy work-life balance. 

Ask for help 

We’re all human; we all experience moments when we feel overwhelmed or when things don’t go as planned. 

Your employer might offer an Employee Assistance Program (EAP). These services are confidential and available to you at no cost, without your workplace being informed. Additionally, you might be able to access occupational health support through your line manager or HR department. 

If you need help from the health service, your first step should be to consult your GP. They can recommend ways for you or your family to assist you or refer you to a specialist or other health service resources. 

Take a break 

Changing your environment or pace can be beneficial for your mental health. This could be as simple as taking a five-minute break from your tasks, enjoying a book or podcast during your commute, or spending a weekend exploring a new place. 

Sleep is vital for our mental wellbeing. Poor sleep can negatively impact our mental health and reduce our ability to concentrate. Achieving quality sleep can be particularly challenging if you work shifts or have irregular hours. 

When we’re stressed, it can feel even harder to take the breaks we deserve, especially when we need them most. Consider planning your time off throughout the year so you always have a break to anticipate. 

When you’re on leave or at home, try to resist the urge to check in with work. If you find it difficult to disconnect, it may indicate that you need to reassess your workload to better manage stress. 

Do something you’re good at 

What activities do you truly enjoy? What can you immerse yourself in completely?  

Engaging in enjoyable activities can help alleviate stress. When you participate in something you love, it’s likely that you’re skilled at it, and accomplishing something can enhance your self-esteem. 

Focusing on a hobby could look like picking back up a musical instrument you used to play, or birdwatching on a nature walk. This time you give yourself can provide a temporary escape from your worries and improve your mood. 

Whenever possible, try to organize your workload to incorporate tasks you excel at, slotting them between those that are more challenging or stressful. 

Accept who you are 

We all have our own unique qualities. It is healthy to embrace your individuality rather than to wish you were someone else. 

When you feel good about yourself, your confidence grows, allowing you to learn new skills, explore new places, and make new friends. High self-esteem helps you navigate life’s challenges more effectively. 

Take pride in who you are, acknowledging and accepting the areas where you may struggle, but also concentrating on your strengths. 

Avoid tying your self-esteem solely to your work accomplishments. This can lead to difficulties when things don’t go as planned. Instead, strive for a balance by also focusing on activities and interests outside of work. 

Care for others 

Caring for others is often essential for maintaining relationships with those close to you. 

Your professional life can offer opportunities to support others—engaging in vocations like nursing or care work can be incredibly beneficial for mental well-being. If you work in caregiving fields, you may need extra support from friends, family, and your employer to help manage the emotions that come with such roles. 

In other professions, you have the option to be there for your colleagues, whether as a teammate or a line manager. Coaching, training or simply offering a helping hand can be effective ways to support others in the workplace. 

Adopting these 10 strategies can help you manage your low mood, anxiety, or any other mental illness in the workplace, and give you a boost when you need it most. Try to think about these next time work has you down, because you have the ability to lift yourself back up and thrive. 

You can find out more about our Mental Health Support services here, or for more services available, take a look at Mind’s signposting manual.