For many of us, work is a major part of our everyday lives. On average, we spend about 40 hours a week working, sometimes more – we depend on our jobs to make an income that allows us to support our families, and many of us also use the workplace as an avenue for forging social connections and interpersonal bonds.
That said, supporting your mental health and wellness at work can be challenging. Many jobs are stress-inducing at times. Whether you are a first responder or an accountant, you will face challenging scenarios that take up a lot of your mental space while in the workplace. So how can you foster a positive environment for your mental health and that of others? Check out our top workplace mental health tips to learn more…
9 Top Tips for Mental Health at Work
Ensuring that you are supporting your mental health at work is imperative – not only for your success in your career but also (more importantly) for your well-being as an individual. Here are some key mental health tips for the workplace.
#1: Take Breaks
It is always important to prioritize rest and self-care. But sometimes, taking a day off is not an option. Taking breaks to stretch your legs or switch up the scenery while at work can do wonders for your behavioral health. Grab five or ten minutes to practice meditation or breath exercises, take a short walk, read a few pages of a book, or engage in a hobby. You’ll be amazed how this mental reset helps your attention span, focus, and state of mind.
#2: Explore Hobbies Outside of Work
When work feels like the primary activity in your life, it can be tough to separate how things are going at work from how you are doing in general. That’s why exploring hobbies outside the workplace can be important. Focusing on a hobby that you enjoy – whether that is joining a recreational sports league, knitting, taking a painting class, or hiking with friends – can help you avoid burnout at work.
#3: Monitor Your Activity Levels
Engaging in regular physical activity and exercise is good for mental health overall, but it is especially important if your day-to-day job involves sitting still at your desk for the majority of the day. You might try taking a stroll around the office every hour, on the hour, in order to get your blood flowing and give your muscles a chance to stretch.
#4: Eat a Balanced Diet
Sometimes, it can be challenging to make time for eating balanced meals when you have a busy job. If you are struggling to find time to cook tasty and healthy options, you could consider trying a meal prep service. Making larger portions at dinner and bringing leftovers to the office at lunch is another great way to save time and effort – and when you’re not grabbing a sandwich every day from the office building’s coffee shop, your wallet will thank you, too!
#5: Use Vacation Time
In some careers, you will be given a specified number of vacation days every year… so use them! Your salary assumes that you will take these vacation days, so you might as well do so. Giving yourself time away from work when you do not have to be thinking about your job is an essential piece of ongoing mental health care and can reduce the chances of depression and anxiety. You don’t have to take an expensive trip, either – just enjoying downtime at home can also suffice as a much-needed break from the office.
#6: Set Boundaries (and Stick to Them!)
Staying firm with your boundaries is another important piece of preserving your mental well-being. For instance, workplace boundaries could look like only taking calls or replying to emails during office hours, saying no to tasks you do not have time for, or limiting interpersonal interactions with coworkers when not in the office. Keeping a line between personal time and “work time” can help you rest and relax when outside of work.
#7: Break Down Tasks Into Achievable Pieces
Facing a big project at work? Tasked with an assignment that seems unachievable? Try breaking down these big tasks into smaller, more achievable chunks – and then work your way toward the finish line step by step. It may seem simple, but breaking down tasks into sections can help you avoid anxiety around these to-dos. It is also a recommended coping strategy for those dealing with attention deficit disorders, like ADD and ADHD.
#8: Find the Positives at Work
Fight negative thinking, which can hold you back and increase your levels of stress in the workplace. Engaging in behavioral health treatments like CBT (cognitive behavioral treatment) or medication management as part of a comprehensive mental wellness plan can help you achieve a more positive mindset on the whole. Shifting your mindset away from negative, defeatist thinking patterns can make a huge impact on your day-to-day life.
#9: Ask for Help
It’s never too soon to ask for help if you are feeling depressed, down, overwhelmed, or uneasy at work. Collaborating with a licensed behavioral health professional, like our team at Triumph Behavioral Health, can be the first step toward a more fulfilling life. No matter what problems you are facing, our behavioral health specialists will help you find attainable (and sustainable) solutions tailored to your unique needs.
Get the Help You Need at Triumph Behavioral Health
If you live in Maryland, reach out to us at Triumph Behavioral Health for your mental health and holistic wellness needs. Our team of licensed nurse practitioners, who are specially trained in behavioral health matters, is here to help. No matter what obstacles you are dealing with, we can work with you to create an individualized plan to achieve a more fulfilling life – so what are you waiting for? Reach out to us today.
Making an appointment to speak with one of our professional team members is the first step. Our motto says it all: At Triumph, we care.