Mental Health in the Workplace: Addressing Workplace Stressors and Avoiding Burnout
Mental Health in the Workplace: Addressing Workplace Stressors and Avoiding Burnout
Written by Lily Thrope
For many of us, work can be a major source of stress, anxiety, and pressure. Mental health is often negatively impacted by long work hours, strict deadlines, interpersonal conflicts, and/or ongoing pressure to perform at one's best. Compromised mental health inevitably leads to a variety of issues, such as lack of engagement, limited productivity and poor performance, as well as compromised communication. Studies have shown that depression can interfere with one’s ability to complete physical job tasks about 20% of the time and reduce cognitive performance about 35% of the time. See below for a few suggestions on managing mental health in the workplace:
Take your breaks.
Taking just five to ten minutes a few times throughout the day is beneficial to managing your mental health in the workplace. Some people opt to work through the whole day or skip their lunch break, but this is not recommended. These breaks are built into your day for a reason; to recharge and refresh you. Take this time to go for a walk outside, listen to a podcast or music, or read a chapter of your book. Also, if you have it, use your paid vacation time!
Create a healthy work-life balance.
It is essential to maintain a healthy work-life balance. Why? Well, it ultimately helps us lead richer, fuller, happier lives. In our relentlessly connected world, we all feel the pull to be available and responsive 24/7. Challenge this inclination by setting clear boundaries between work and personal time, and by giving yourself an hour (or whatever is comfortable) to be screen-free. Establish set hours when you will not check emails or take work calls outside the office. If your particular job does not offer some creative outlets, try to find some for yourself in your own time, in the form of writing, drawing, painting, photography, singing or whatever serves you.
Practice relaxation techniques.
Trying mindfulness-based relaxation approaches can aid in managing stress during the work day. Techniques such as meditation, gentle stretching or brief yoga poses, allow a pause and a moment’s respite from the busy day. There are many meditation options, from self-body scans to walking meditations. You can follow your own meditation, or watch a guided meditation video. You can also try breathing exercises, like belly breathing or box breathing.
Celebrate your accomplishments.
Meeting a deadline, finishing a huge project or getting a promotion at work are accomplishments that should be celebrated. Take time to honor your accomplishments and reward yourself; it will ultimately make you feel better in the long run.
If you’re comfortable with it, communicate with your supervisor.
If your mental stress is seriously taking a toll, consider speaking to your boss about it. Maybe there are some solutions you both can come up with that would help. Maybe you are having difficulty with a colleague, or struggling with a tight deadline. Being vulnerable can be daunting, but also helpful. Don't hesitate to reach out for support from friends, family, or colleagues if you're feeling overwhelmed. Talking with someone, sharing your troubles, can provide perspective, validation, and emotional support during challenging times.
If you are looking to learn better strategies to cope with stress in the workplace, Thrope Therapy is here to support. We are currently offering in-person and virtual sessions.
