October 10th marks World Mental Health Day.
First established in 1992 by the World Federation for Mental Health, the date has been observed every year with the aim to raise awareness globally about critical mental health agendas and creating both conversations and lasting change for mental health care.
The global campaign for 2024 is ‘It is Time to Prioritize Mental Health in the Workplace’ – this theme ties in strongly with National Safe Work Month (a topic we posted about earlier this month), as it underscores the critical importance of mental health in professional and workplace settings.
Today’s blog will focus on some tips that can help with improving your mental health while at work, and look at ways to advocate for a positive workplace culture.
Set Boundaries & Disconnect
In August 2024, Right to Disconnect laws were introduced for non-small business employers in Australia, with similar laws for small business employers due to be implemented in August 2025. This gives employees the right to refuse contact outside of their working hours from their employer – further details can be found on the FairWork Ombudsman.
With laws now being introduced to aid in work-life balance, it’s important to define clear work hours and making sure you stick to them to avoid burning out or added stress.
If you feel overwhelmed or you find your plate is constantly full, learning to say no can also help establish boundaries. If discussions need to happen with employers or colleagues to make this happen and/or alleviate pressure, don’t shy away from these dialogues.
Engage in Hobbies Outside of Work
Make time for activities outside of work that you enjoy and that help you unwind. This can range from playing a sport, joining a social club or group, or picking up a new activity on your own. Pursuing interests and hobbies outside of work can provide a much-needed mental break. It can also reward you in other areas depending on the type of hobby, such as personal fitness, socialising and personal connection, relaxation or learning new skills.
Practice Mindfulness & Gratitude
Work on incorporating mindfulness and self-check-ins into your day – even a couple of minutes can make a difference! Take a moment to focus on your breathing and do a quick body scan to centre yourself. Check in on yourself and see what your body needs; you may find a brief mediation or stretching to be a useful way to reset.
Additionally, acknowledging the positive things and reflecting on what you are grateful for at work can help shift your mindset. You may want to find and recount thoughts of gratitude, or keep a journal or set of notes to reinforce more positive ways of thinking.
Utilise Your Break
Use your lunch break to step away from your workspace. Staying at your desk to eat may sound more productive, but it does not give your body or brain a chance to relax and recharge. Work on taking your breaks out of the office, or at least at another location away from your workstation. Even going on a short walk outside to clear your mind can make a big difference.
Stay Organised
This goes for both your workplace and your day-to-day work activities.
Work on de-cluttering your space and keeping your surroundings neat and minimal. Take some time to file away non-urgent or unimportant things that are not of current use. Keep an in-tray or labelling system for documents if required, and work on creating designated storage spaces for certain items so you can always find them when you need them. Be sure to clean up after yourself as well and remove things such as dishes, rubbish, and excessive dust and dirt from the area.
For work duties, keeping a to-do list can help you visualise and prioritise tasks appropriately. It can serve as a reminder of where you are at and where you need to get to. In the case of larger projects, break tasks into smaller, manageable steps to tackle bit by bit and avoid getting ahead of yourself – you cannot effectively tackle point C if you haven’t looked at A and B first.
Need help staying focused on larger tasks and projects? Check out one of our previous blogs on staying committed to your goals and reaching the finish line!
Connect with Colleagues & Seek Feedback
Many people spend a significant portion of their time working, so having connections and fostering relationships with co-workers and colleagues can help you gain social support and improve resilience. Sharing experiences and feelings when appropriate can create a more supportive work environment and open up relatable conversations and topics in those who understand your work life and role.
Regularly asking for constructive feedback from peers can help you feel more connected and engaged to your work. It allows you to get a gauge on where you are on a less formal basis, from a less formal point of view in comparison to a manager or supervisor. More frequent check-ins can also open doors to continual learning and growth in your role.
Seek Professional Help where needed
If you are feeling overwhelmed and are unable to manage stresses through healthy means (either by yourself or with those in your social circle), look at seeking out a mental health professional. External support should not be shied away from or put off, as it may further exacerbate things and further prolong stress. Even the notion of talking to someone from an outside perspective can often bring clarity and reassurance.
Many workplaces offer Employee Assistance Programs (EAP) that can provide support or may be able to refer you to support services. Alternatively, there are a range of both free and paid services available for anyone to reach out to as a starting point to working on their mental health, should you want to work on managing your mental health externally.
Advocate for a Positive Work Culture
Making changes to improve workforce culture can start with one person, but it takes a larger, combined effort of others in order to implement and maintain the changes. You may choose to speak to your higher-ups about potential new ideas or policies, or raise a point in your next team meeting to encourage safe and inclusive discussions around mental health, balance and support. Some strategies include:
- Encouraging open discussion, active listening, and transparency in the workplace.
- Supporting initiatives that promote mental wellness among colleagues, including ones that promote awareness and discussion on issues important to workers.
- Promoting better work-life balance by offering support and mitigating unnecessary distraction and stress where possible.
- Facilitating regular feedback and recognition of work to boost morale and foster a sense of accomplishment.
- Embracing and celebrating diversity, equity and inclusivity by valuing differences and creating opportunity for learning & respect – workplace events and training workshops can assist in increasing understanding and empathy.
- Creating a sense of belonging for everyone through better social connection, such as through team-building activities and shared experience opportunities.
- Leading by example and encouraging those in management and team leader roles to do the same. Work on demonstrating empathy, authenticity and compassion, and show a genuine concern for the well-being of employees.
Taking steps to create positive changes to take care of your mental health within your workplace can have a larger impact on your life overall. It can enhance productivity and performance, boost morale, lower stress levels, and improve your overall physical health; it may even convince others to follow suit!
References & Further Reading:
About 2024-New-Colors – World Mental Health Day (wmhdofficial.com)
Right to disconnect – Fair Work Ombudsman
https://www.circles.com/resources/8-ways-to-build-a-positive-work-culture