Taking care of your mental health at work: tips from a Mental Health First Aider

Just like physical health, everyone has mental health. Those with no diagnosed mental health condition can experience poor mental wellbeing and those with chronic mental health issues can have ‘good days’ too. Multiple individual, social, and structural factors can combine to protect or undermine our mental health. It’s a sliding scale.

Mental health is an integral component of our wellbeing that underpins how we navigate the world around us. So, since so much of our time is spent at work, it’s crucial we all have things in place to support it. Here are just a few top tips from a Mental Health First Aider.

Understand your mental health

Build an awareness of how you’re feeling and make checking in with yourself routine. Everyone’s mental health fluctuates, but the key to supporting it in the best way is learning how to distinguish between fluctuations and damaging conditions such as anxiety or depression. Most jobs come with a degree of pressure. At work, some tasks or projects will invigorate you, others will deplete your energy – that’s normal.

But you need to be able to recognise when the stress you’re feeling is becoming pervasive and having a detrimental impact on your wellbeing. Spotting those signs early means you can find more coping mechanisms or seek further support. So, keep asking yourself- “how am I feeling right now?”, and pay attention to the answer.

Bring your whole self to the table

Like it or not, compartmentalising is only a short-term solution to the stresses we face in life. Because even if you’re able to leave your personal issues at home, they’ll still be waiting for you when you get back. And when they’re not acknowledged and dealt with, they can become even more difficult to ignore, especially when work demands begin to increase.

So, while you might feel well enough to do your job – and may even see it as a welcome distraction – it’s good to make someone at work aware of what you’re going through. This could result in some adjustments or even help you uncover other means of support available to you.

Give yourself a (proper) break

How often do you grab a sandwich and head straight back to your laptop? Or skip lunch altogether? Stop that. Not only are we all entitled to breaks, but they’re actually very good for improving productivity. It’s not just about having a bite to eat either. It’s about putting work aside and doing something that energises you.

If you’re in the office, think about taking your food to the kitchen, or heading to a green space outside with colleagues. If you’re at home, and you’re able, eat your food in a separate space to your workstation. Make the most of your break and do something to boost your dopamine levels, like a quick call to a loved one, reading a few chapters of your latest book, or taking a walk.

On the topic of breaks: take your holiday! Of course, many of us have to reserve annual leave for responsibilities outside of work. But try to use a few of those days for yourself to really relax too.

Incorporate boundaries and balance

Every now and then, working overtime to meet deadlines might be necessary. But make sure it’s an exception. Working longer doesn’t always mean working better. And being the first to log on or the last to log off doesn’t make you the most passionate or dedicated employee. After a while, it will probably take its toll, not only on your concentration and productivity, but also on your health.

Starting early and finishing late can be even more tempting when working from home. So instead of staying hunched over your laptop for longer than you need to be, use those saved commuting hours for making more time for family, friends, and yourself. It will positively impact your wellbeing, and your posture.

Write a to-do list

If you’re feeling overwhelmed and struggling to switch off after work, a to-do list is something small you can do to prioritise your tasks, keep you on track, and give you a sense of achievement. Review and check off your list at the end of each day and make a new one for tomorrow. It means that ‘EOD’ really does end when you close your laptop.

Get into the (rare) groove

Research has shown that listening to music can have a powerful impact on the brain. It can make you feel good, calm you, and sometimes even help you focus. Instrumental music can reduce anxiety and block out the buzz of an office or distractions at home. And listening to your favourite song can be a little reprieve and motivate you to tackle the next thing on your to-do list. Go on, sing like nobody’s listening.

Stretch (or dance) it out

We sit for hours upon hours of the day. Even more now we’re working from home. You might start the day sitting with perfect posture, but before long, you resemble a croissant. So set yourself a reminder, or listen to your smartwatch when it tells you, to move every hour. Have a standing stretch, go and make yourself a cuppa, dance it out, and dammit, roll back those shoulders.

Learn something new

Learning something new can be a great boost for your self-esteem. It could be developing a new skill, that will give you more confidence in your role, or something completely unrelated to work. Why not find a blog related to a topic you’re interested in? Or listen to a podcast about something you’ve always wanted to know more about? You could even just make a habit of learning a new word every day.

Lend a helping hand

There’s a beautiful sense of fulfilment that comes when you’ve helped someone out. And studies show that there are positive links between happiness and taking part in community. Making a cup of tea for a colleague. Introducing yourself to a new starter. Even small gestures can go a long way. If you’re not in the office, offer your time on your team chat or reach out to a colleague to find out how they’re day’s going. You’ll be building relationships that will go beyond the workplace.

Find someone to talk to

According to the Campaign Against Living Miserably (CALM), 125 people die by suicide every week in the UK. Even though a conversation might not solve everything, it can be lifesaving. No matter what you might think, your life matters and there are people who care. Work-related or not, if it’s having an adverse effect on your mental health, it’s worth talking about. Everybody deserves support.

Speak to your manager, or another trusted colleague. If you don’t feel you can, or don’t want to, seek out mental health first aiders. Sometimes, an honest chat can help you gain clarity on what you’re going through, and help you realise you’re not alone.

I promise, you’re not alone.