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Take care of your mental health in the workplace.
“Productivity” is the boardroom buzzword on the lips of business owners and managers across the globe. All too often however, this results in employees being pushed to demonstrate productivity at the expense of job satisfaction and even, in some cases, general mental health at work.
Encouraging and supportive employers are crucial to workplace wellness, and a truly productive team, but any mutually beneficial relationship requires both give and take. With that in mind, here are 5 ways to mind your mental health at work to achieve wellness in the workplace – to find a balance between mental well-being and professional performance.
1. Take a break
Downtime is non-negotiable when it comes to having good mental health at work which leads to great productivity. Various studies even highlight the importance of taking regular breaks, like “movement breaks,” which are designed to reduce the risk of heart disease, diabetes, obesity, and depression. Spending long stretches of time at your desk can negatively affect your reasoning ability, motivation, and creativity. So, don't feel the need to remain glued there throughout the working day. In the long run, your mind and body will thank you for it.
Whether you go for a short walk to breathe some fresh air, kick back with a book in the break room, or simply indulge in some “waking rest,” every little bit helps. The key is to recognize that working longer does not necessarily mean working better, and you'll actually be doing your mental health and work a big favor by taking a little break every hour or two to recharge your mental batteries.
2. Communicate honestly
Open and honest communication is a vital piece of the mental health at work puzzle. Naturally, this goes two ways, as employers who are upfront and understanding take the stress out of office dialogues. But you can also decide to be the catalyst for direct communication and stand by this approach when it matters most.
In the face of mountainous workloads, unrealistic deadlines, or other genuine grievances surrounding your role, the best thing you can do is find a respectful and sincere way to voice your concerns and carve a path towards a more manageable and productive working day.
Hopefully, your employer subscribes to the theory of the 4 As of mental health at work by improving awareness, offering a supportive culture, providing accommodations for employees who need mental health help, assisting employees, and making sure employees have access to that assistance. Open and honest communication is the first step in taking advantage of these opportunities.
3. Clock in and out on time
Just like it's important to take regular breaks, it's also crucial to take your start and finish times seriously. Overworked staff are notoriously unproductive, with so-called “work martyrs” sacrificing hours of personal time in the name of reducing their workloads. Productive output drops dramatically after the 50-hour/week mark and plummets completely beyond 55 hours. Making this personal sacrifice is a serious physical and mental drain on those who make it, and, ultimately, a waste of valuable time.
Instead, clock in on time and leave on time – make the most of your contracted hours and know when to call it a day. Drawing clear dividing lines between your personal and professional lives is an essential basis for an effective work-life balance and good mental health at work. By respecting these important boundaries, you can reap the benefits in and out of work.
Tip 3.1: While you're in the process of clocking out and leaving work for the day, be sure to leave work at work. Try not to take the stresses of your day home with you.
4. Multitask the right way
Multitasking for the sake of multitasking is one surefire way to reach a place of workplace burnout. Yes, there are times when you'll have to work on more than one thing at a time, but you don't have to overdo it just to prove your worth to someone.
Word is spreading throughout the working world about the dangers of multitasking. Truth is, you only think you're multitasking. When you spread yourself too thin, things slip through the cracks, mistakes happen, and your mental health at work takes a nosedive. Slow down and spend a bit prioritizing what you have to do first, work on that, and then move on to the next thing.
5. Treat yourself
Last but certainly not least, no matter what line of work you're in, everyone deserves the gratification that comes with the occasional reward – and sometimes, it pays to be your own benefactor. Treats come in all shapes and sizes – some tangible, others abstract – but the important thing to remember is that everyone is different. It's about finding what gives you the emotional spring in your step that helps you get the job done and have good mental health at work.
Related reading: Job Seekers, Treat Yourself!
Whether it's indulging in a luxurious out-of-office lunch, embarking on an after-work shopping spree, or stocking up on gourmet coffee products to see you through the working day, don't stop treating yourself. A personal reward for working at your best is the least you deserve, and these little pick-me-ups could be the secret to seeing the productivity boost you're looking for.
Protect your mental health
Stress, anxiety, and isolation may have become the norm for a lot of people over the last few years, but you can break away from those patterns with a few changes to your work day. After all, if you don't protect your mental health, no one will.
Click on the following link for more advice on finding work-life balance.
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This article was originally written by Tori Atkinson. It's been updated by Marsha Hebert.