You may often hear people talk about achieving a healthy “work-life balance.” This typically involves prioritizing self-care after work—such as eating well, engaging in activities you enjoy, spending time with family and friends, and whatever else contributes to your sense of balance. But what about maintaining our mental health at work?
On average, Canadians spend about 8.5 hours a day at work during the week. A big chunk of our days are spent at work regardless of the type of job we have. While a work-life balance is essential, ensuring our mental health at work is balanced is also crucial, given how much time we spend there.
Prioritizing our mental health doesn’t just start at home or when the clock strikes 5:00 PM; it happens everywhere we are. Below are key aspects to consider when assessing and improving mental health in the workplace.
1. Fostering a Safe & Supportive Work Environment
A safe and supportive work environment is vital, especially considering how much time we spend at work. This means not only physical safety but emotional safety as well. A supportive environment includes open communication between colleagues, managers, and everyone who contributes to the workplace culture.
Creating a culture that supports mental health at work starts with open dialogue, empathy, and access to meaningful resources.
If you face challenges at work, it’s important to feel that you can be vulnerable and share your concerns. While we can’t always control others or the company’s culture, we can choose who we socialize with.
Building connections with coworkers can reduce the stigma around mental health and foster a sense of community. Reducing the stigma can inevitably create a safer and more supportive work environment. For both managers and employees, incorporating resources like mental health workshops, resilience training, and skills development can benefit individuals and the organization. Interestingly, studies show that happier employees are often more productive.
2. Physical Health
Physical health plays a crucial role in overall well-being. While it may be challenging to incorporate exercise in certain jobs, small actions like a one-minute walk around the office or stretching at your desk can help reduce physical tension.
Additionally, choosing healthy snacks—such as fruits, nuts, or other nutritious options—can boost both physical and mental energy, preventing sluggishness throughout the day. The things we eat and the bodily actions we act upon have a huge influence on the way we respond to our environments, others, and ultimately ourselves.
3. Autonomy & Adjusting Workloads
Work is important, but so is how we approach it. Reframing our mindset from “I have to work” to “I get to work” can change our perspective. Although many of us work to meet financial responsibilities or any other obligations, we still have autonomy over how we interact with colleagues and how we’re treated in the workplace.
Recognizing our boundaries and making intentional choices about how we work is a key part of protecting our mental health at work.
Setting realistic expectations for our workloads and carving out time for self-care are essential. Ensuring that our work is manageable and that we can leave it “at work” helps protect our mental health and prevents it from spilling into our personal time. This approach fosters a sense of balance and autonomy, and prevents work from invading on personal space, promoting a healthier work-life dynamic.
4. Implementing Stress Management Strategies
Stress management techniques are valuable in any situation, but they are especially important at work. Strategies like task prioritization can assist you in managing your workload and reducing stress. Mindfulness practices, such as deep breathing, taking short breaks, doing a “brain dump,” or engaging in physical activities like stretching or yoga, can also aid in managing stress.
‘Brain dumping’ could involve writing down all the tasks you need to complete for the day or week. This helps ensure nothing is missed, gives you a visual overview, and clears your mind of overwhelming thoughts.
Additionally, it’s important to celebrate your achievements. It’s easy to focus on what’s still left to do, but recognizing your accomplishments helps highlight your strengths and reminds you of the progress you’ve made.
By considering these aspects, you can take meaningful steps toward maintaining better mental health at work and creating a more supportive, productive environment for yourself and your colleagues.
Mental Health At Work: Getting Help From Rebound Total Health
Maintaining mental health at work is just as important as achieving work-life balance, especially given how much time we spend on the job. From creating a supportive environment to managing stress and setting healthy boundaries, small changes can make a big difference.
Need support? Our team of therapists at Rebound Total Health are here to help you build strategies for better mental wellness at work and beyond. We offer in-person appointments at our Hamilton, Ontario office or virtual sessions.
At Rebound Total Health, we are committed to helping you achieve a balanced and healthy life. Book a consultation and start your journey to better mental health at work today!
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