World Mental Health Day 2017
This year's theme is Mental Health in the Workplace.
For many of us, the majority of our weeks, months, and years are spent on the job. And since not all of us are lucky enough or able to work from home, much of that time consists of poor work environment and a lack of understanding coworkers and management - all of which can wreak havoc on one's mental health even if they didn't start out with a mental illness.
Depression and Anxiety are two of the most common mental health problems in the United States and account for the most lost productivity in the workplace, costing employers approximately $1 trillion dollars a year and their employees the sense of stability and security in their ability to work. An open-minded workplace that takes the consideration of employee's mental wellness seriously will have more happy and productive employees than a toxic workplace that shames individuals for their mental issues.
As a former retail employee who has actually lost jobs due to mental illness, this is a topic that hits home especially hard for me. I'm very lucky today that I work for a company that is understanding about one's mental health issues and supportive in making sure their people get the care they need - even if that means adjusting one's scheduled work hours or taking time off for regular appointments.
I know that not everyone is so lucky, so what can YOU do to protect your mental health at work?
According to the Mental Health Foundation, there are some steps you can take to look after your own mental wellness while stuck in an un-supportive or even toxic work environment. Best case scenario of course is that you find a better company to work for one day, but it's very important to take care of yourself in the meantime.
These are 10 evidence-based ways to improve and maintain your mental health:
1. Talk About Your Feelings
~Talking about your feelings and what you're experiencing at work can be scary - but it's important to be as open about your mental health as you safely can. If you don't have any coworkers you trust, broach the subject with a supervisor, other member of management, or your HR department. *It's important to note that in some states, you can be legally fired for having a mental illness, so know your state's laws regarding mental health discrimination and protections.
2. Keep Active
~ Regular exercise can help you concentrate, sleep better, and feel more energized. But you don't need to join a gym or engage in a rigorous Pilates routine - just 30 minutes a day of light exercise (a walk around a couple of city blocks on your lunch break would suffice) is beneficial. Don't push yourself and only do what your body will allow.
3. Eat Well
~ It's a no-brainer that what we put into our bodies contributes to how we feel. Depression Meal #371 consisting of stale Ritz crackers and Cheese Whiz might be easier to choke down, but it's not doing your energy levels any favors, and at work it's even harder to eat healthy. Packing a lunch with veggies, fruits, and nuts will help you get the nutrients you need and balance your energy levels. No sugar crash for you!
I keep a jar of unsalted peanuts in my work desk for mid-afternoon snacking.
4. Drink Sensibly
~ I don't know many people who drink while at work, but the problem arises on the weekends or after work shifts, especially after hard days when we're prone to consume more alcohol than usual. Recognizing this pattern and curbing your tendency to have one last cocktail or one fewer beers will have you thanking yourself the next morning when you can actually get up and go to work without a dreaded hangover.
I don't know about you, but I've used a hangover as an excuse to skip work more times that I'm comfortable with.
5. Keep in Touch
~ You may not get along well with your coworkers or management, and that can create tension at work. Working through some of these difficulties and practicing extra self-care in the face of coworker tension is just one piece, but it's important to make sure you're keeping in touch with friends and family.
Maintaining positive relationships is crucial for mental health. If you've had a particularly tough time dealing with someone at work, make sure to reach out and give a family member a call or vent to a good friend.
6. Ask for Help
~ If you're feeling particularly stressed or stretched thin, ask for help. Some companies have employee assistance programs that you can access and take advantage of without your work ever knowing. Your HR department might also have resources for you to consider.
If this is not the case, speak with your doctor about your mental health concerns or visit a mental health clinic to see what your best options are. There's no shame in getting help.
7. Take a Break
~ Changing up your scenery or your pace is important for good mental health. Make sure to take breaks regularly - no say to that project, stay home one weekend and recuperate, take a day trip to another city and just explore.
Do something nice for yourself that has nothing to do with work. I like to take a walk around some of the nicer neighborhoods in my city and take photos of old mansions. It's very cathartic.
8. Do Something You're Good At
~ When you're a long term sufferer of something like depression, it's hard to find anything fun or enjoyable. Consider a hobby you used to have or something you were good at doing - then just do it. This can be the best way to unwind after a hard day at the office or cash register.
If you enjoy gardening, go outside and pull some weeds up. If you play guitar, maybe spend some time tuning it and playing a few simple melodies. Pick up that book you've been meaning to read and tell yourself you'll reach at least one whole chapter.
9. Accept Who You Are
~ We are surrounded by people who seem to be more talented, better looking, and always have their life together. What we see, though, is often a curated look into someone's life and not the whole picture - and it's important to remember that no one is perfect, so it's okay if you aren't either! This also applies to the workplace - you are a valuable employee and the work you do matters!
You are unique in this world and even if you don't see it, you have a unique perspective to offer and people appreciate that! You will not learn to love yourself overnight, but if you take steps to start accepting who you are in THIS moment and that you are worthy of love and respect - it'll go a long way towards improving your mental health.
10. Care For Others
~ Being there and supporting a member of your work time can help foster better work relationships and improve mental health. This can be a more work-related form of support - like offering to help on a project or coaching - to something more personal - letting your coworker vent about their family troubles. Keep in mind "time and place appropriateness" and don't stretch yourself too thin - you're not obligated to be everyone's at work therapist, but being able to help someone else can make us feel valuable and needed, which boosts self-esteem.
How do you look at your mental wellness in the workplace? What tips or trick do you have to offer others? Share in the comment section below!
addiction.com
For many of us, the majority of our weeks, months, and years are spent on the job. And since not all of us are lucky enough or able to work from home, much of that time consists of poor work environment and a lack of understanding coworkers and management - all of which can wreak havoc on one's mental health even if they didn't start out with a mental illness.
Depression and Anxiety are two of the most common mental health problems in the United States and account for the most lost productivity in the workplace, costing employers approximately $1 trillion dollars a year and their employees the sense of stability and security in their ability to work. An open-minded workplace that takes the consideration of employee's mental wellness seriously will have more happy and productive employees than a toxic workplace that shames individuals for their mental issues.
As a former retail employee who has actually lost jobs due to mental illness, this is a topic that hits home especially hard for me. I'm very lucky today that I work for a company that is understanding about one's mental health issues and supportive in making sure their people get the care they need - even if that means adjusting one's scheduled work hours or taking time off for regular appointments.
I know that not everyone is so lucky, so what can YOU do to protect your mental health at work?
According to the Mental Health Foundation, there are some steps you can take to look after your own mental wellness while stuck in an un-supportive or even toxic work environment. Best case scenario of course is that you find a better company to work for one day, but it's very important to take care of yourself in the meantime.
personneltoday.com
These are 10 evidence-based ways to improve and maintain your mental health:
1. Talk About Your Feelings
~Talking about your feelings and what you're experiencing at work can be scary - but it's important to be as open about your mental health as you safely can. If you don't have any coworkers you trust, broach the subject with a supervisor, other member of management, or your HR department. *It's important to note that in some states, you can be legally fired for having a mental illness, so know your state's laws regarding mental health discrimination and protections.
2. Keep Active
~ Regular exercise can help you concentrate, sleep better, and feel more energized. But you don't need to join a gym or engage in a rigorous Pilates routine - just 30 minutes a day of light exercise (a walk around a couple of city blocks on your lunch break would suffice) is beneficial. Don't push yourself and only do what your body will allow.
3. Eat Well
~ It's a no-brainer that what we put into our bodies contributes to how we feel. Depression Meal #371 consisting of stale Ritz crackers and Cheese Whiz might be easier to choke down, but it's not doing your energy levels any favors, and at work it's even harder to eat healthy. Packing a lunch with veggies, fruits, and nuts will help you get the nutrients you need and balance your energy levels. No sugar crash for you!
I keep a jar of unsalted peanuts in my work desk for mid-afternoon snacking.
4. Drink Sensibly
~ I don't know many people who drink while at work, but the problem arises on the weekends or after work shifts, especially after hard days when we're prone to consume more alcohol than usual. Recognizing this pattern and curbing your tendency to have one last cocktail or one fewer beers will have you thanking yourself the next morning when you can actually get up and go to work without a dreaded hangover.
I don't know about you, but I've used a hangover as an excuse to skip work more times that I'm comfortable with.
5. Keep in Touch
~ You may not get along well with your coworkers or management, and that can create tension at work. Working through some of these difficulties and practicing extra self-care in the face of coworker tension is just one piece, but it's important to make sure you're keeping in touch with friends and family.
Maintaining positive relationships is crucial for mental health. If you've had a particularly tough time dealing with someone at work, make sure to reach out and give a family member a call or vent to a good friend.
6. Ask for Help
~ If you're feeling particularly stressed or stretched thin, ask for help. Some companies have employee assistance programs that you can access and take advantage of without your work ever knowing. Your HR department might also have resources for you to consider.
If this is not the case, speak with your doctor about your mental health concerns or visit a mental health clinic to see what your best options are. There's no shame in getting help.
7. Take a Break
~ Changing up your scenery or your pace is important for good mental health. Make sure to take breaks regularly - no say to that project, stay home one weekend and recuperate, take a day trip to another city and just explore.
Do something nice for yourself that has nothing to do with work. I like to take a walk around some of the nicer neighborhoods in my city and take photos of old mansions. It's very cathartic.
8. Do Something You're Good At
~ When you're a long term sufferer of something like depression, it's hard to find anything fun or enjoyable. Consider a hobby you used to have or something you were good at doing - then just do it. This can be the best way to unwind after a hard day at the office or cash register.
If you enjoy gardening, go outside and pull some weeds up. If you play guitar, maybe spend some time tuning it and playing a few simple melodies. Pick up that book you've been meaning to read and tell yourself you'll reach at least one whole chapter.
9. Accept Who You Are
~ We are surrounded by people who seem to be more talented, better looking, and always have their life together. What we see, though, is often a curated look into someone's life and not the whole picture - and it's important to remember that no one is perfect, so it's okay if you aren't either! This also applies to the workplace - you are a valuable employee and the work you do matters!
You are unique in this world and even if you don't see it, you have a unique perspective to offer and people appreciate that! You will not learn to love yourself overnight, but if you take steps to start accepting who you are in THIS moment and that you are worthy of love and respect - it'll go a long way towards improving your mental health.
10. Care For Others
~ Being there and supporting a member of your work time can help foster better work relationships and improve mental health. This can be a more work-related form of support - like offering to help on a project or coaching - to something more personal - letting your coworker vent about their family troubles. Keep in mind "time and place appropriateness" and don't stretch yourself too thin - you're not obligated to be everyone's at work therapist, but being able to help someone else can make us feel valuable and needed, which boosts self-esteem.
How do you look at your mental wellness in the workplace? What tips or trick do you have to offer others? Share in the comment section below!
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