5 Mental Health Tips to Help You Thrive in the Workplace
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Feeling overwhelmed in the workplace? You’re not alone. Here are 5 mental health tips to help you navigate your career and thrive amidst the daily stress. With this article, learn how to prioritize yourself for a healthier and happier work environment.
Quick facts: Mental Health Tips For Workplace
- ✅ One in five Canadians will experience a mental health issue in any given year. (Source: Mental Health Commission of Canada)
- ✅ Mental health issues are the leading cause of workplace disability for Canadians, and cost the economy more than $50 billion a year. (Source: Mental Health Commission of Canada)
- ✅ Mental health issues are the leading cause of short-term disability in the workplace, accounting for between 30-50% of short-term disability days taken. (Source: The Canadian Mental Health Association)
- ✅ Mental health issues can negatively affect productivity and increase absenteeism. (Source: The Canadian Mental Health Association)
- ✅ Companies with effective mental health policies and practices have seen increased motivation and morale, lower turnover, improved team collaboration, and an overall healthier workplace. (Source: The Canadian Mental Health Association)
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Connect with other people
Connecting with other people can be incredibly beneficial to your mental health. Research suggests that individuals who socialize with others tend to talk about their problems more and come up with better solutions. Additionally, spending time with people can boost your mental state and reduce feelings of loneliness, anxiety, and depression.
When trying to connect with other people in the workplace, it is important to build relationships that are based on trust and respect. Listen actively when talking with others and remain open-minded when having a conversation. Also, try engaging in activities outside of work such as joining a gym or sports team. Doing so will help you make new friends who can offer emotional support during difficult times at work. Additionally, if your job involves collaborating with colleagues, find ways to strengthen those bonds by:
- asking questions
- offering solutions when needed
Be physically active
Regular physical activity is essential for maintaining mental wellbeing and can help to reduce stress levels. It can also help to improve sleep patterns, boost mood and increase energy levels, making it easier to manage the demands of work.
Try to aim for a minimum of 30 minutes of exercise each day; this could include a brisk walk, going for a jog, or doing some form of aerobic exercise like swimming or cycling. To stay motivated, it helps to find an activity that you enjoy so that you can look forward to working out. You could also create an achievable goal such as running 5km or taking part in a fun run.
Furthermore, make sure your work schedule allows enough time for physical activity and plan ahead by scheduling regular physical activities into your diary.
Learn new skills
Learning new skills is key to staying mentally healthy in the workplace. Taking on a new challenge or developing an area of expertise can provide an important opportunity for personal growth and development, which is often overlooked in the hustle and bustle of everyday life.
Acknowledge your potential to learn and grow by setting aside time to pursue a new skill or challenge yourself with something outside of your job responsibilities. You could learn how to program a website, pick up a language, hone your photography skills, or take on a side business venture—whatever it is that you’re passionate about. Learning something new can help you feel empowered and keep your mind stimulated with no bounds.
Give to others
The tip of “giving to others” is based on the notion that when we help those around us and put our own needs aside, it can have a positive ripple effect on our mental health. Acts of kindness can increase feelings of connectedness, satisfaction and purpose – all of which lead to better mental health. Additionally, helping someone else can provide a sense of accomplishment and meaning in life which are essential for mental wellbeing.
Some ideas for how to give to others include:
- Volunteering your time or skills.
- Donating money or other resources.
- Offering support through mentorship or advice.
- Simply lending an ear when someone needs it most.
Ultimately by giving generously we can improve our own mental health while creating a more connected world.
Pay attention to the present moment (mindfulness)
Mindfulness is about paying attention to the present moment. It can help you to take a step back and observe your own thoughts, feelings, and reactions objectively. By recognizing your patterns of thinking, feeling and behaving more objectively, you can find healthy ways to consciously choose how to respond in moments of stress or challenge.
Practicing gratitude can also help bring the experience of mindfulness into the workplace. Gratitude cultivates a greater appreciation for those around you, encourages positive experiences in the workplace and brings about inner peace. When your mind is full of gratitude for all that you have already achieved and envisioned for yourself, it will have more clarity to focus on tasks in front of you with joy rather than hatred or resentment.
Mindfulness techniques such as breath awareness, progressive muscle relaxation techniques or concentration exercises can be used both at work and home to bring mindful clarity into chaotic situations.
20 Ways to Improve Your Mental Health (and Feel Better)
It is important to take care of your mental health in order to thrive and succeed in the workplace. Here are 20 actionable tips for improving your emotional wellbeing:
- Practice mindfulness or deep breathing exercises.
- Exercise regularly and eat nutritious foods.
- Get plenty of sleep; set a consistent wake-up time every day.
- Set boundaries at work and unplug from technology outside of working hours whenever possible.
- Make time for hobbies that make you feel good, like painting, writing, or playing music.
- Make socializing with friends and family a priority; studies have shown it can improve mental health greatly!
- Create a relaxing workspace with plants, pictures, and comfortable furniture that encourages productivity without feeling overwhelmed or stressed out by clutter or noise.
- Practice self-care activities such as taking bubble baths, doing yoga, meditating, etc., which can help to reduce stress levels and give you an overall feeling of contentment and calmness throughout the day
- Monitor your thoughts throughout the day; if negative thoughts come up acknowledge them without judgment before consciously replacing them with more positive ones that help soothe anxiety or worries about the future
- Seek out supportive people who will listen to you without judgement or criticism; having positive relationships can significantly improve mental health.
- Do activities outdoors such as taking walks in nature; research has shown being outside helps reduce stress levels significantly.
- Talk openly about how you are feeling with someone close to you if needed.
- Find ways to challenge yourself in areas that interest you – this could be anything from learning a new language to taking on projects related to your field of work.
- Organize tasks into manageable chunks so they don’t become overwhelming.
- Recognize your own accomplishments–no matter how small–on a daily basis.
- Take breaks throughout the day for movement, stretching or deep breathing.
- Journaling about your achievements can also be helpful.
- Schedule time for yourself away from work each week.
- Connect with others by participating in online forums or volunteer activities.
- Talk with a therapist if needed – counseling services offer a safe space for exploring difficult emotions and developing coping strategies.
Begin your day with mindfulness
Beginning your day with mindfulness, or a practice of self-awareness and gratitude, can have a positive effect on your mental health. Taking just five minutes out of your morning to practice some kind of guided meditation, either through an app or a podcast, can help to set the tone for the day ahead. Spend this time reflecting on what you’re grateful for in life as you intentionally bring your attention to the present moment.
Not only will it help to lift your mood, but it can reduce stress and give you more clarity throughout the day. Research suggests that these practices can even reduce feelings of anxiety and depression in adults over time. This type of mindfulness exercise is not only beneficial for mental wellbeing; it also has the potential to be used as an effective tool at work when dealing with difficult tasks.
Focus on your strengths
One of the most important things that you can do when helping someone with PTSD from war is to focus on their strengths. Encourage them to think about the aspects of their life that make them feel strong, capable, and resilient. This could be anything from their hobbies, to their current job or career, to any activities that give them joy and hope for the future.
Additionally, look for areas in which they may have excelled in past jobs or relationships prior to their trauma, and help them remember these accomplishments. Focusing on these strengths can help rebuild a sense of identity and confidence in oneself. Doing so may also help them form an idea of what they want to strive for in terms of future career goals or relationships.
It’s important to recognize that every individual is unique: while some may find comfort in revisiting old passions, others may need different ways of discovering strength within themselves. By taking time to understand your loved one’s individual needs and goals, you can better support them as they work towards finding their own path forward post-trauma.
Stop comparing yourself to others
When you’re living with PTSD, it can be difficult to not compare yourself to others. It’s important to remember that everyone is on their own path and journey. Don’t worry about who is doing better or worse than you; focus on what works for you and what makes you happy and healthy.
Try to focus on the things you’ve accomplished and be proud of how far you’ve come instead of dwelling on what others have or haven’t achieved. Remember that comparison steals joy, so take a step back when necessary, breathe, and focus on your own progress and success.
Start a gratitude culture
Starting a gratitude culture at the workplace can be a great way to improve mental health. A gratitude culture encourages people to take the time to recognize and appreciate co-workers and colleagues for their hard work, support, or kindness. This simple practice can be done through thank you notes or verbal appreciation for a job well done. Expressing gratitude helps employees feel valued, respected and supported by their team, which can leave them feeling more secure and motivated in the workplace.
Additionally, research has also found that expressing gratitude can have a positive effect on mood and mental health by reducing stress and helping to build resilience. Creating an environment of appreciation at work is key for promoting mental health in February and beyond!
Talk it out
Talking to someone about the issues you are facing can be a great way to get the support that you need. Whether it’s talking to a loved one, mental health professional, or fellow veterans, being able to express your thoughts and feelings can help you better cope with the transition. If talking in person is not an option, many online support communities and forums specifically for veteran mental health can provide you with an outlet for sharing your story.
As well as allowing you to connect with other veterans who may understand what it is like to go through the same struggles as yourself. Connecting with others in similar circumstances deepens your understanding of the broader context of military service and makes it easier to talk openly and frankly about issues without feeling judged or misunderstood.
Accept rather than judge feelings
Accepting rather than judging your feelings is a key mental health tip to embrace when considering mental health resources. Rather than judging ourselves or others, we can choose to acknowledge and recognize that everyone’s experience is valid and valuable. By doing so, we can become more compassionate in our interactions with each other and find a sense of connection within the workplace.
Accepting our feelings can also serve as an aid in understanding stressors, motivations, and triggers that could be potentially impacting our wellbeing. When we are aware of these dynamics, it is easier for us to take action and create positive changes for ourselves. Acknowledging the power of acceptance rather than judgment may be an important tool to help us thrive in the workplace.
Get outdoors
Getting outdoors is beneficial to both the body and mind. Taking a break from work allows you the chance to clear your head, reset your priorities, and put things into perspective. Exercise can be an excellent way to help you relax while also getting some fresh air.
Going out for a walk or run can help improve mental clarity, reduce stress, and give your brain a chance to power down. You may even find that getting out in nature has a calming effect on your body, so it’s worth exploring different outdoor activities that you enjoy and making them regular parts of your routine!
And if you’re feeling adventurous, consider trying out a new hiking trail or walking path for added inspiration!
Do things for others
One of the best things you can do for your mental health is to do things for others. Whether volunteering at a local charity, helping out a colleague, or just offering an encouraging word, helping those around you is a great way to build your mental health.
In addition to benefiting others, research has found that volunteering and performing acts of kindness can help reduce stress levels and even improve brain function. It also provides a sense of satisfaction and accomplishment that will help boost your self-esteem and confidence in yourself.
Taking time to give back to your community is an invaluable part of staying mentally fit.
Find the humor
Finding things to laugh about and incorporating humor into your life can help reduce stress in the workplace and make it easier to stay mentally healthy. Lighten up conversations, crack jokes (even at yourself), and look for moments of self-deprecating humor just to lighten the mood. The more you’re able to find a humorous approach, the easier it will be for you to cope with any situations that arise in a positive manner.
It’s important not to take yourself too seriously; take the time for some well-deserved levity even when responsibilities are looming over you. Even just a few minutes can make a big difference in how well you’re able to handle your workload without feeling overwhelmed or stressed out.
Learn something new
Learning something new can help to improve mental health in the workplace. It can help to build cognitive strength, sharpen focus, and reduce stress. Developing a new skill requires effort and concentration that helps to keep the mind active and engaged. When focusing on learning a new skill, it’s easier to overcome negative thoughts or emotions. It’s also an excellent way to build self-confidence as you become proficient in something that at first may have been challenging.
Use your free time at work or outside of work to:
- Read books.
- Watch tutorials.
- Sign up for courses that teach you something new – whether it’s a foreign language, how to cook a certain dish, or anything else that interests you!
Slow down
In today’s world it is easy to become overwhelmed and stressed, which can affect your overall mental health. One of the best tips for improving mental health is to make sure you take time out of your day to slow down and de-stress. This could include taking ten minutes a few times a day to meditate or practice deep breathing exercises, or spending thirty minutes a day exercising or reading a good book. Taking some time each day to shut off from work and focus on your personal needs can help reduce stress and improve overall mental wellbeing.
Additionally, being aware of situations that trigger stress or distress, and finding ways to avoid or manage them, is key in staying mentally healthy.
FAQs about: mental health tips for workplace
Q1: What are some tips for managing mental health in the workplace?
A1: Some tips for managing mental health in the workplace include taking regular breaks throughout the day, maintaining a healthy work-life balance, setting boundaries with colleagues and managers, and seeking professional help if needed.
Q2: How can I be more mindful of my mental health at work?
A2: To be more mindful of your mental health at work, practice self-care techniques such as taking short breaks during the day, engaging in relaxation exercises, or listening to calming music. Additionally, it’s important to stay connected with colleagues and to reach out for support if needed.
Q3: What should I do if I’m feeling overwhelmed at work?
A3: If you’re feeling overwhelmed at work, it’s important to take a step back and assess the situation. Take a few minutes to yourself, take breaks throughout the day, and try to stay organized. Additionally, it’s important to communicate your needs to your manager or colleagues if needed. If the situation is still too overwhelming, it’s important to seek professional help.
