Looking after your mental health is very important.
Whether you find glancing at social media platforms, like TikTok or Instagram, or like catching up with pals, it’s good to keep our minds distracted at times. Now World Mental Health Day (October 10) seeks to highlight the importance of taking care of your mental health – and this year’s theme is workplace mental health.
Chief Psychologist Smriti Joshi, from Wysa, the global leader in digital mental health support used by the NHS and as an employee wellbeing tool in organisations such as L’Oreal, explained why workers need to take care of themselves, and also address stressors before they become full-blown burnout.
Smriti said: “The demands of our jobs can often feel overwhelming, and this pressure can lead to stress and burnout. It’s important to recognise the workplace should be a space where we feel supported and valued. When our mental health takes a back seat, it can significantly impact our overall wellbeing and quality of life.”
Smriti claimed it’s important to “establish clear work hours and commit to respecting them”. She notes “it can be tempting to check emails or complete tasks outside these hours, but try to avoid bringing work home – both physically and mentally. Creating these boundaries helps nurture a healthy separation between your professional and personal life, allowing you to recharge and engage fully in your personal time.”
She also explained it’s important to “make it a habit to step away from your work throughout the day”. She said: “These moments don’t have to be long: just a few minutes can make a significant difference. Use this time to stretch, take a short walk, or practice deep breathing exercises. Stepping away helps refresh your mind, enhances your focus, and allows you to return to your tasks with renewed energy and clarity. Even a quick change of scenery can boost your mood and productivity.”
Practising gratitude at the end of the day can also have a positive impact on your mental health, according to Smriti. She recommended: “Starting or ending your day by reflecting on three things you’re grateful for. This simple yet powerful practice can shift your perspective and elevate your overall mood. By focusing on the positive aspects of your life, you might feel a greater sense of appreciation for your daily experiences. It might also help to keep a diary to jot down these reflections, allowing you to revisit them whenever you need a boost.”
Discussing restorative sleep and nourishing your body with balanced meals, she continued: “Quality sleep is essential for cognitive function and emotional regulation, so prioritise it as part of your self-care routine. Similarly, fuelling your body with healthy, balanced meals plays a crucial role in your mental health. When you nourish yourself, you’re better equipped to handle stress and maintain focus throughout the day. Ahead of a busy week, take an evening to meal prep so you can make healthy choices more easily.”
She also shared it’s important to recognise burnout before it actually happens, so make the time to “check in with yourself” each day to see how you actually feel. She also shared “if you find yourself feeling overwhelmed, reach out to your manager or HR”, because “open and honest communication” means your needs can be addressed. Suffering in silence will help nobody in the long run.
Smriti explained that “large tasks can often feel daunting and contribute to feeling overwhelmed”, so “to combat this, try breaking them down into smaller, more achievable steps. Setting manageable goals not only makes your workload feel less intimidating but also boosts your confidence as you complete each step. Celebrate your progress, no matter how small, and remind yourself that every effort counts”.
Calming practices will also help you feel like you’re in control, such as “deep breathing exercises, meditation, or gentle yoga” which “can all be incorporated fairly seamlessly into your day”. She also said if you need professional help with your mental health, seek it. That’s where charities like Mind come in.
Andrew Berrie, Head of Corporate Partnerships for Mind, said: “Good mental health is vitally important in the workplace. In 2022/23 the Health and Safety Executive reported 875,000 workers were suffering from work-related stress, depression or anxiety. This made up over half – an estimated 17.1 million – of all working days lost due to work-related ill health.
“We spend a huge amount of time at work and it can and does have an impact on our mental health. Issues like stress, anxiety and depression are common in all workplaces, regardless of size or sector. In particular, workplace stress has a real impact on people’s mental health and wellbeing. Pressure can be helpful in the short term – it can help us focus and produce our best work. But over a long period it can lead to exhaustion and burnout.”
When it comes to staff, Andrew said: “It might feel hard to find the time to prioritise your mental health when you’re at work, especially if you do a busy or fast-paced job. But even doing a couple of things a day to support your wellbeing can make a big impact.”
He recommended the following:
Reclaim your lunch break
Many jobs will have an hour or half hour break for lunch written into the contract. Make sure you take it. Having a break can make you feel more productive when you come back, and it gives you the time to eat, make a drink, or do some of the other things you need to stay energised and well. If you feel too busy and need to skip a break one day, that’s okay – but try to make the time back, or make an effort to prioritise your break on another day. It could be to check in with friends, or glancing at your phone.
Hold a group activity
If there’s a green space near your workplace why not organise a game of rounders or football, hold a guerrilla gardening session, or a group walk? Take time to enjoy the outdoors and get re-energised for an afternoon of productive work.
Whistle while you work
If you’re feeling stressed, listening to a calming song can take your mind off work for a few minutes and help you unwind and refocus. Research found slow, quiet music can encourage relaxation and reduce anxiety. When you’re working hard to complete a task, music can also help to get rid of the distractions around you. By blocking out the noise of your fellow workers, machinery or bleeping phones, you might be able to focus easier on the task at hand. Listening to your favourite song can also be a simple treat to yourself. Rewarding yourself can give you some added motivation to better tackle a big workload.
Create clear boundaries between work and home
Try not to let work spill over into your personal life. If you need to work from home, or bring office work home, designate a separate area for work and stick to it. That can often make it easier to switch off from work.
Start a To-Do list
At the end of each day, go over your list and write up your list for the next day. When your thoughts are down on paper, you might find it easier to not think about work.
Ask for help
If you feel your workload is spiralling out of control, talk to your manager or supervisor. If you can’t resolve the problem of unrealistic goals, organisation problems or deadlines in this way, talk to your HR team, trade union representative, or another member of staff who might be able to help.
If you’re a manager, it can sometimes be tough to know what to do for your team member who may be struggling. Andrew said: “Being empathetic and person-centred is key. Having one-to-one conversations with employees to understand how they best perform at work and how managers can best support them to excel. Our Wellness Action Plans – available for free from Mind’s website – can be a useful starting point to facilitate discussions between managers and their direct reports.”
If you need support with your Mental Health, call Mind on 0300 102 1234. You can also live chat with someone on their website. If you need more help 24/7, call Samaritans on 116 123 or call your local crisis team, if you have their number. If you’re experiencing a mental health emergency, call 999 or visit A&E if possible.
