Mental Health in the Workplace

There’s no denying that mental health is an important topic today. Words like “self-care,” “calm,” and “mindfulness” pepper social media discussions while doctors and psychologists continue to publish new findings linking mental and physical well-being.

Because of its association with stress, we often associate work with poor mental health. Stories of career burnout are standard, as is work-induced depression.

But does work have to be this way?

Author and marketing guru seth godin has famously penned, “Instead of wondering when your next vacation is, maybe [we] should set up [lives we] don’t need to escape from.” This is good advice that small business owners are uniquely free to follow. However, how many of us take advantage of our power?

Regardless of position, all workers have more control over their work experience than they may realize; all it takes is the willingness to stand up for your health. Read on to learn five tips you can immediately enact to improve your mental health in the workplace.

Tip 1: Know the Facts

The first step in improving mental health is self-education.

While many of us think negatively about work due to stress and burnout, the world health organization identifies that decent work benefits mental health. Work provides structure, income, relationships, inclusion, growth opportunities, and a sense of pride. And while our occupations don’t ultimately define us, they can be integral to our contribution to society. In today’s rapid-fire society, it would benefit us to pause and reflect on the value of a good day’s work.

However, World Health Organization further notes that poor working conditions do pose a mental health risk. It’s clear that, with 15% of working-age adults with mental disorders and approximately 1 trillion US dollars lost per year in productivity from the work days lost due to depression and anxiety, mental health must be protected and accommodated in the workplace .

Thankfully, there are actions we can take that effectively minimize risks and improve mental health in the workplace. It is up to us to educate ourselves on these efforts as well. Tips 2-5 explore some of them.

Tip 2: Find Your Pressure Points

everyday mental health stressors in the workplace are apparent. They include:

• Performance pressure
• Excessive workloads
• Job insecurity
• Relational conflicts
• Bureaucratic restraints

However, just because a stressor is common doesn’t mean it will be your particular stressor. To protect your mental health, you need to take a personal inventory to determine what aspects of your job are detrimental to you.

Consider keeping a work diary for a week or two in which you track your stress levels each hour. Be scrupulously honest about your findings; you might be surprised at what you discover!

Tip 3: Reduce Your Pressure Points

Once you’ve identified your stressors, you can take creative action to alleviate them. While it is true that you may not be able to change everything, it is almost always possible to make some changes in a positive direction.

Does your three-hour staff meeting on Wednesdays cause a dip in your blood sugar? Consider bringing a health bar with you next week. Does your family group chat thread keep you from entering the deep focus needed to meet your deadlines? Consider silencing your phone or keeping it in another room during designated times when you work exclusively on your tasks.

For whatever changes you make, communication with those you impact is key. If you are the boss, let your clients and employees know of any new changes in your schedule or expectations. If you are a subordinate, you may need to make a request to your boss or team leader. While you may get some pushback, you’ll be surprised that most people will highly support your efforts to improve your life and work output; they will just want to know about the change before you start. You may even inspire them to take similar actions for themselves.

Tip 4: Take Your Breaks and Vacation Days

Whether or not you think you need them, take your breaks and all of your PTO. Rather than making you more productive, a breakless schedule results in decreased focus, concentration, and psychological detachment.

While taking breaks is known to boost energy levels, positive mental health, innovation, and productivity, not all break activities are equally wholesome. Ideally, your break should involve complete detachment from your work activities and environment.

Checking social media is tempting for many, but it doesn’t allow for a break from the screen and computer chair. Instead, take a walk, do some stretches, engage in a short mindfulness meditation, draw a picture, read a book for 15 minutes, etc. The choice is yours.

It is also essential to take your vacations! Even after creating a life you don’t need to escape, you’ll still benefit from new places and adventures. Life is meant to be more than the grind; humans are meant to explore. New spaces can clear our heads and provide fresh inspiration, perspective, and motivation for all areas of life.

How often should you take a break or vacation? Answers to this question vary because different durations work better for different people. In short, you should experiment to see what works for you. Try taking a break each hour, every 90 minutes, every few hours, etc., and note what keeps you the most focused and refreshed. A work journal may also be helpful here: track yourself for a week to see when your attention wanders and when you hit your “walls.” You can also track yourself long-term and see how you feel if you take a more extended vacation versus a few shorter weekends away. What makes you feel the most inspired?

The critical point about breaks and vacations is that you take them.

Tip 5: Get Outside Input

Feel free to get some outside help if you’re unsure what is pressing your buttons at work or what solutions exist. Mental health considerations can often be obscure; even if we have “knowledge,” we may need a business coach or a counselor to help us assess our own lives and plan a path forward.

Podcasts, books, mastermind groups, and blog articles can also be helpful and inspiring resources! One of the best aspects of our modern world is our access to information; the internet is a great first step for education and seeking solutions.

An Additional Note for Employers

If you are an employer, you have the privilege of being able to construct a healthy work environment for others. What a wonderful gift and legacy to give to the world in these times! As you work towards new initiatives, do not assume you know what your employees need: ask them questions about their workdays and what they feel they need. Educate yourself on workplace strategies and look for possible pitfalls and stressors in your business operations.

Please note that creating a healthy work environment does not and should not mean that you cut corners or violate your boundaries. Creating a healthy work environment often increases productivity and motivation for all (including you).

Final Thoughts

Understanding the importance of mental health in the workplace and recognizing your own stressors can help you do what is in your control to make positive changes.

If you’ve never made requests or adjustments, consider starting with a tiny change (perhaps actually taking your breaks) and working forward from there. When it comes to mental health, you want to work on the offense.

Let’s spur each other on to build work lives that we can continue for years to come.

WRITTEN BY: KATIE BARNETT