As we mark World Mental Health Day, this blog outlines five practical steps to enhance your mental wellbeing.
Whether you’re working remotely or in a shared workspace, our advice is designed to help you look after your mental health in a modern world of work.
Let’s dive into these ideas and discover how small changes can make a big impact on your overall wellbeing.
5 steps to mental wellbeing
1) Stay connected to coworkers
While the possibility for many of us to work remotely has led to a healthier work-life balance, it’s largely resulted in us having fewer daily interactions with coworkers.
If you’re based remotely, try to regularly check in with those you work closely with throughout the day. Kicking off each morning with a quick message and closing your working day similarly can help you feel less isolated. You might even want to schedule a regular catch-up call at the start or end of each week, which provides an opportunity for the casual conversations (for example about the weekend) that would naturally occur in a communal workspace.
Of course, even if you’re working among colleagues in a workspace, that doesn’t necessarily eradicate your sense of isolation. Try to take regular coffee breaks to have a chat, and make the most of the opportunity to discuss work matters face to face.
2) Take care of your physical wellbeing
Your physical health has a big impact on your mental wellbeing.
What do you eat during the day? Snacks such as fruits and nuts will keep your body fuelled while providing important nutrients. At the same time, rewarding yourself with a less healthy treat every now and then can do wonders for boosting your mood.
Avoid rushing your lunch break, too. Granted, this can be difficult when you are busy – it feels like pushing through and clearing your to-do list will make you feel better, which can be the case. However, studies reveal that proper lunch breaks boost productivity, allowing you to recharge and reset before your afternoon tasks, which you’ll then complete to a higher standard. Taking this time to get away from work can also help to combat burnout.
A good way to spend your lunch break is by exercising. Research has shown that nature can play a part in reducing anxiety and depression, so a short stroll or run can not only break up the working day, but improve your mental wellbeing in the process. If the weather isn’t conducive to this, an indoor yoga session or even a trip to the gym can keep you active.
3) Pause to reflect
Take 10-15 minutes at the end of each working day to log your thoughts in a journal. You can write a number of things that can help you to improve your mental wellbeing in the short and long term:
- Current feelings – the act of writing out what’s on your mind can help in alleviating stress and anxiety.
- Goals for tomorrow – planning ahead can help you to visualise your upcoming tasks, break them down into smaller ones and realise how manageable each of them are. As leading UK mental health charity Mind notes, in setting these targets, you’re also ensuring that you can quantify everything you’re doing right, thereby motivating you for the future.
- Today’s achievements – think about the accomplishments you haven’t yet acknowledged or rewarded yourself for (more on this next).
- Things that have made you happy – finish your day by focusing on what went well and think about how you can replicate this tomorrow.
4) Celebrate achievements – however small
If your mental health in the workplace is deteriorating, it’s a good idea to celebrate when things go right. After all, your big successes are the sum of smaller ones, so why not recognise these achievements too?
According to Psychology Today: “Research shows that recognizing small successes activates the brain’s reward system, which releases dopamine and reinforces positive behavior. This process fosters a sense of accomplishment and progress and boosts self-efficacy and self-esteem.”
There’s no right answer to what constitutes an accomplishment worthy of celebration. They could include:
- Signing off on one stage of a project
- Kudos from colleagues/stakeholders
- Reaching a milestone
- Organising your files/calendar
5) Reach out for support
Although this is the last point on our list, by no means should you consider it a last resort. Many people find it difficult to not just articulate how or why they’re struggling, but finding someone in which they can confide.
If you’re able to speak to a doctor, they should be able to offer specific advice to help you in your situation, refer you to specialist or prescribe treatment.
At most organisations, the first people to consider speaking to are your line manager or somebody in HR. However, before you do this, it’s worth exploring whether there are any special resources available to you.
Here at Hays, I’m proud to have received training as a Mental Health First Aider to support my colleagues. A recent poll by Hays on LinkedIn found that 44% of over 4,000 respondents would feel most comfortable discussing any mental health issues with a mental health first aider – a higher proportion than voted for an HR representative or their line manager. Find out whether your employer has such a person in your workplace and, if not, suggest it as an improvement.
Did you find this blog useful? Check out more content around mental health and burnout:
Author
Bianca is currently the Global Head of Diversity, Equity & Inclusion (DEI) for Hays Plc. Over the last two decades, she has been responsible for creating and implementing DEI, Wellbeing, Engagement, Sustainability and Change Management strategies for leading companies across multiple markets.
Most recently prior to Hays, she led the People Experience and Culture team at KPMG in Singapore, with the aim to create the best Employee Value Proposition and experience to everyone in an inclusive and human-centric manner. Previously, she led DEI and Wellbeing for Visa Asia Pacific, and prior to that, led DEI at JP Morgan Chase, AIG, and American Express across Asia. She also headed the DEI practice for Mercer in Asia and has spearheaded strategy, business development and branding, as well as change, talent, and performance management projects throughout my career.
