World Mental Health Day 2024 – Workplace Mental Health
World Mental Health Day is celebrated on October 10 th , and this year's theme, set by World Federation of Mental Health , is workplace mental health. The theme focuses on the critical importance of mental health in the workplace.
Importance of mental health in the workplace
In today's fast-paced, competitive work environment, the importance of recognising and supporting mental health has never been more crucial. While discussions about physical health in the workplace are common, mental health often remains in the background, despite being equally important.
We spend a significant amount of time at work, and so both our home and work environments can have an impact on our mental health.
Balancing mental wellbeing at home and work is essential, as both environments are interconnected. Stress or anxiety from one often spills into the other, affecting our overall wellbeing.
The rising concern of mental health at work
Mental health is just as essential to overall wellbeing as physical health, yet many workplaces overlook it. An environment that fails to recognise mental health struggles can lead to reduced productivity, absenteeism, high staff turnover, and, ultimately, burnout. Acknowledging mental health issues allows for better employee support and creates a culture of openness and understanding. Employees who feel supported in their mental health are more engaged, productive, and loyal to their employers. On the other hand, employees who feel their struggles are ignored are more likely to underperform or leave the organisation, which can be costly in terms of lost productivity and rehiring expenses.
How common is workplace stress?
Workplace stress is a growing concern, especially in the UK. In fact, according to the Health and Safety Executive (HSE), stress, depression, or anxiety accounted for 51% of all work-related ill health cases in 2022-23. Additionally, these mental health issues made up 55% of all working days lost due to work-related ill health.
The pandemic, economic instability, and shifting job expectations have only heightened stress levels. The pressure to meet deadlines, juggle multiple responsibilities, and maintain a work-life balance can create a constant state of tension for many employees. Understanding how widespread workplace stress is can help both employers and employees take mental health issues more seriously.
Spotting the signs of workplace stress
It's easy to dismiss occasional feelings of stress or anxiety as part of working life. However, it's important to recognise when these feelings go beyond normal work pressure and indicate a more serious mental health issue. Some key signs that you (or a colleague) may be struggling with mental health at work include:
Chronic tiredness: If you feel physically or emotionally drained even after rest, it could be a sign of burnout.
Difficulty concentrating: A lack of focus or frequent mistakes can be a symptom of underlying anxiety or stress.
Irritability or mood swings: Feeling unusually short-tempered or detached from colleagues may signal emotional strain.
Decline in performance: If your work quality is slipping despite your efforts, mental health challenges could be the cause.
Physical symptoms: Frequent headaches, muscle tension, or digestive issues may be stress-related.
Isolation: Withdrawing from colleagues or social situations in the workplace can indicate anxiety or depression.
Some other signs that you or others might be struggling at work can also include:
Procrastinating a lot
Loss of motivation
Feeling drained
Losing interest in after work activities and hobbies
Changing eating habits
What can I do to improve how I feel?
If you're feeling stressed, burnt out, overwhelmed, or anxious at work, it's important to address these feelings before they escalate.
Here are some practical tips and coping strategies that can help you manage your mental health and reduce workplace stress:
1. Prioritise and break tasks into smaller steps
Actionable tip: Break your workload into smaller, manageable tasks. Prioritise tasks by urgency and importance using a to-do list or task management tool.
Why it works: Breaking tasks down helps make your workload feel less overwhelming and allows you to tackle each item systematically.
2. Take short, frequent breaks
Actionable tip:: Step away from your desk for 5-10 minutes every hour. Use this time to stretch, walk, or engage in a non-work-related activity.
Why it works: Regular breaks help reduce mental fatigue, improve focus, and prevent burnout by giving your brain time to recharge.
3. Practice mindfulness or deep breathing
Actionable tip: Incorporate mindfulness techniques such as meditation or deep breathing exercises. Even 2-3 minutes of focused breathing can calm anxiety.
Why it works: Mindfulness and deep breathing help activate the body's relaxation response, lowering cortisol (stress hormone) levels and easing anxiety.
4. Communicate with your manager
Actionable tip: If you're feeling overwhelmed, have a candid conversation with your manager about your workload. Ask for help prioritising tasks or delegating responsibilities.
Why it works: Open communication can help you gain support and prevent feelings of isolation, making it easier to manage stress.
5. Set boundaries and learn to say no
Actionable tip: Don't overcommit. Politely decline additional tasks if you're already overwhelmed, or negotiate deadlines if possible.
Why it works: Setting clear boundaries helps prevent burnout by ensuring that your workload remains manageable.
6. Practice time management
Actionable tip: Use time-blocking techniques to schedule focused work periods and limit distractions. Consider using productivity tools like the Pomodoro Technique (work for 25 minutes, break for 5).
Why it works: Structured time management can help increase productivity while reducing the sense of being overwhelmed by a mountain of tasks.
7. Seek support from colleagues
Actionable tip: Reach out to a trusted colleague to talk through your stress or ask for advice on how they manage their workload.
Why it works: Social support can relieve emotional tension and offer different perspectives on how to handle challenges, making you feel less alone in your stress.
8. Create a healthy work-life balance
Actionable tip: Set clear work hours, especially if working remotely, and stick to them. Avoid checking emails or working after hours unless absolutely necessary.
Why it works: Separating work from personal time helps reduce burnout and allows you to rest and recharge.
9. Engage in physical activity
Actionable tip: Incorporate movement into your day, whether it's a quick walk during lunch, standing while working, or exercising after hours.
Why it works: Physical activity releases endorphins, which act as natural mood lifters, while also reducing stress hormones.
10. Use positive self-talk
Actionable tip: When you're feeling stressed, remind yourself that it's okay to feel this way and that you are capable of handling the situation. Use affirmations like, I can do this, or This is temporary.
Why it works: Positive self-talk can help reframe negative thoughts, reduce anxiety, and boost self-confidence in managing challenges.
11. Focus on what you can control
Actionable tip: If external pressures are beyond your control, focus on the tasks and actions you can influence. Let go of what's outside your control to reduce unnecessary stress.
Why it works: Redirecting your focus helps you maintain a sense of control, reducing feelings of helplessness and overwhelm.
12. Make your workspace comfortable
Actionable tip: Personalise your workspace by adding things that make you feel calm, such as plants, photos, or stress-relief items like fidget tools.
Why it works: A comfortable, inviting workspace can reduce stress levels and make you feel more at ease during work hours.
13. Seek professional help if needed
Actionable tip: If stress or anxiety persists, consider self-referring to us at Wellbeing Suffolk to talk to a therapist or using an Employee Assistance Program (EAP) to get professional guidance.
Why it works: Professional help provides you with tailored strategies and coping mechanisms, making it easier to manage more severe mental health challenges.
14. Practice gratitude
Actionable tip: At the end of each day, take a few minutes to reflect on what went well or what you're grateful for, even if the day was challenging.
Why it works: Gratitude shifts your mindset away from stressors and helps cultivate a positive outlook, reducing feelings of anxiety and burnout.
15. Limit multitasking
Actionable tip: Focus on completing one task at a time rather than juggling multiple projects. Use a list to track progress and avoid distractions like constant email checking.
Why it works: Multitasking often leads to mistakes and heightened stress. Focusing on one task at a time helps you complete work more efficiently and reduces mental overload.
General low mood
Increased anxiety
Taking time off
Recognising these signs early is important because unchecked mental health issues can potentially lead to more severe problems later on.
We're here to help if you need individual support
If you need further support for stress, anxiety, overwhelm or burn out, we are here to help to you. We offer free individual mental health support that is tailored to your needs.
You can self-refer without seeing your GP and you do not need to have a diagnosis. Simply complete the self-referral form on our website, or call us on 0300 123 1503 (Monday to Friday 8am - 6pm).
For free we also offer:
Remember that it's okay to ask for help and take time for self-care - your mental health matters just as much as your job performance.
