- Talk about your feelings
Talking about your feelings can help you maintain your mental health and deal with times when you feel troubled. It isn’t a sign of weakness; it’s part of taking charge of your wellbeing and doing what you can to stay healthy.
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. You may want to think about what you want to disclose, who to and when a good time and place to do this could be.
If you are open about how you feel at work, especially if you are a leader, it might encourage others to do the same. 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.
- Be mindful of your activity levels
Regular exercise can boost your self-esteem and can help you concentrate, sleep, and generally feel better. Exercising 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. If you work in an office it can make a huge difference to get out for a walk or do a class at lunchtime, or to build in exercise before or after work to ease you into the day or create a space between work time and personal time.
If you have a physical job, you may already be very active in your day-to-day life. You may find that your job exacerbates or creates physical health problems, which may also affect your mental health. You may need to speak to your manager and Occupational Health to see if any changes can be made to your working practices.
- Eat well
What we eat can affect how we feel both immediately and in the longer term. A balanced diet with lots of vegetables and fruit is essential for good physical and 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.
Try and get away from your desk to eat. You could try a lunch club at work – where you club together to share meals and try new things.
For busy times, or times when you are feeling low or stressed, try reducing or giving up caffeine and refined sugar. Make sure there is a ready supply of fruit/vegetables and snacks like nuts or trail mix that provides ready nutrients.
Be aware that some people find public eating at work very stressful because of past or current eating disorders – so if someone doesn’t want to come to work dinners, or makes different food choices in the office, don’t pass comment or put pressure on them to join in.
- Drink sensibly
We often drink alcohol to change our mood. Some people drink to deal with fear or loneliness, but the effect is only temporary.
Most people don’t drink at work – but most of us recognise the pattern of drinking more at the weekend or in the evening when work is hard going.
Be careful with work functions that include drinking. It can be tempting to have a drink to get ‘Dutch courage’, but if you feel anxious you may drink too much and end up behaving in a way you’d rather not, which will increase feelings of anxiety in the medium to long term.
- 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 practice more self-care at these times, but you may also need to address difficulties.
Work politics can be a real challenge when we have mental health problems. 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 – a work–life balance is important, and experts now understand that social isolation is a powerful predictor of poor physical and mental health.
- Ask for help
None of us are superhuman. We all sometimes get tired or overwhelmed by how we feel or when things don’t go to plan.
Your employer may have an Employee Assistance programme. These services are confidential and can be accessed free and in confidence.
You may also be able to access occupational health support through your line manager or HR service.
The first port of call in the health service is your GP. 40% of visits to GPs are about mental health. 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. Your GP may be able to refer you to a counsellor.
- 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. A few minutes can be enough to de- stress you.
Give yourself some ‘me time’. If your employer offers mental health days – discretionary leave to look after your wellbeing – take these, and make sure you use them well.
Sleep is essential to our mental health. Listen to your body. Without good sleep, our mental health suffers and our concentration goes downhill. Getting good sleep can be particularly difficult if you work in shift patterns or irregular hours.
It can be hard to take holidays and time off from work. When we are stressed, it can seem even harder to take the breaks we are entitled to – when we need them most. Try and plan periods of leave for the year so that you always have a break to look forward to. When you are on leave or at home, resist the temptation to check in with work.
If you find that you can’t break away, it may be a sign that you should be re-examining your workload to manage stress.
- Do something you’re good at
What do you love doing? What activities can you lose yourself in? What did you love doing in the past? Enjoying yourself can help beat stress. 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.
When you feel stressed, it can be easy to forget your talents or fall foul of imposter syndrome (where you feel like a fraud, or that you don’t deserve your successes). If possible, you should plan your workload to include tasks you know you are good at, so as to ‘sandwich’ things you know will be harder or more stressful.
At work, you may have a hobby you’d like to share or join in with colleagues on – a work cycling club, book group or crafting group can be a great way to share a skill with others.
- 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. 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.
Be proud of who you are. Recognise and accept the things you may not be good at, but also focus on what you can do well. If there’s anything about yourself you would like to change, are your expectations realistic? If they are, work towards the change in small steps.
Self-acceptance and self-care can be very hard when you have a mental health problem – an ongoing challenge people need to work on.
It can be tempting to invest everything in building self-esteem around work success. That can mean that people with mental health problems give everything at work and are high achievers. It also creates a risk that when things go wrong, when mistakes are made, or when change is necessary, people may take it personally.
Mindfulness is a form of meditation that involves paying deliberate attention to what is happening, as it happens. Mindfulness practice can help us to be more present with ourselves, our work, and our families. It can help us feel more connected, take stock, and be compassionate to ourselves and others.
- Care for others
Caring for others is often an important part of keeping up relationships with people close to you.
Working life can provide opportunities to care for others – contributing through vocational jobs like nursing or care work can be hugely significant for mental health. Working in caring based industries may mean you need additional support from friends, family, and your employer in managing the emotions involved in caring.
In other jobs, you can choose to be there for colleagues – either as a team-mate, or as a line manager, when strategies like coaching and training are good ways to support others.
Helping can make us feel needed and valued, and that boosts our self-esteem. Volunteering can be hugely rewarding, and it helps us to see the world from another angle. This can help to put our own problems into perspective. Many companies have volunteering opportunities and Corporate Social Responsibility programmes that enable staff to get involved in community work.
Caring responsibilities at home can be hugely rewarding to us, but also a source of stress. Our roles as parents, or carers for relatives, can collide with our work identities. Carers are at greater risk of developing mental health problems and employers should be mindful of the challenges that carers may face with their schedules and additional responsibilities.
Workplaces that support flexible working, carers’ leave, childcare voucher schemes and other initiatives to support caring roles can have a big impact on staff mental health and productivity.
We hope you’ve found these tips useful and if you know anyone who might be struggling, share these practical tips with them – they’ll know that you care and that act in itself could start a conversation that would otherwise not have happened.
Would you like to know more about what to do if someone if someone appears to be struggling? Then please see our Mental Health First Aid At Work course information here.
