Your mental health at work
What can I do to look after my mental health at work?
When we think about the phrase ‘mental health’, we often think about mental health problems. We think of symptoms like low mood and diagnoses such as depression or anxiety. In fact, everyone has mental health. You’ll have times when your mental health is good – and times when it’s less good. Looking after your mental health doesn’t always mean you can avoid problems entirely. But we still need to look after our mental health in the same way that we look after our physical health.
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It can make us feel good.
Doing things that we know improves our wellbeing can help us feel good and function well.
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It can help us notice when things aren’t quite right.
Staying aware of our moods, feelings and thoughts can help us to notice when things start to change and take action earlier.
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It can help us manage pressure and prevent it becoming stress.
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It may help us manage a mental health problem and make it easier to live with.
These ideas and links will help you think about how to look after your mental health at home and at work.
Take a look at Bupa’s information on looking after your mental health.
Mental health and wellbeing at work
- Stay on top of your working hours and try and get away from your desk at lunchtime. Working long hours may affect your performance, make you less productive and increase your risk of heart disease and stroke.
- Keep work and home life separate.
- At the end of the day write down a list of completed tasks and a list for tomorrow.
- Can you do something to relax on the way home or as soon as you get in?
- If you have to work at home, have a clear area for homeworking. Try not to do work or even check emails on your phone outside of these hours.
- Take a look at our blog on digital detoxing and how to get a better work-life balance.
- Think about the five ways to wellbeing. How could you include them in your working day? Our information on mindfulness at work and exercise for mental health might help.
- Get enough sleep. Have a look at our information on how to get enough sleep.
Try not to let these things slide completely when you’re busy – that’s when they’re most useful.
- Get to know yourself. It isn’t always easy to recognise when things are starting to get on top of you. Take a look at our information on the signs of poor mental health. Think about how you behave when you’re feeling stressed, tired or unhappy. If you’re aware of these behaviours and feelings, you can take action earlier to prevent things getting worse. It might also help to look at our information on work-related stress and working through worry.
- Seek help from your GP or another source (for example your Employee Assistance Programme) if you notice signs that things aren’t right.
- Talk to your colleagues. Ask them how things are for them. Share when things are difficult for you. Be a little more honest when someone asks ‘How are you?’
- Be as honest as possible with your manager.If you have too much work or your deadlines are too tight, let them know. Ask them what they’d like you to prioritise or how they suggest you approach a busy time.
- Think about disclosing a mental health problem to your manager.Telling your manager about any mental health problems may help you to get additional support. If you have a mental health problem and it is considered a disability under the Equality Act 2010 then you have a right to reasonable adjustments. A mental health problem is a disability if:
- it has a medium or large effect on your everyday life
- it makes things more difficult for you
- it has lasted, or is likely to last, 12 months – or is likely to recur
Have a look at Mind’s information about your rights at work and talking to your manager.
- Ask for a Wellness Action Plan.Whether you have a diagnosed mental health problem or not, these can be a useful way of helping you think about what helps you stay well and work effectively.
- Get involved in things your organisation offers and give feedback.The more employees engage with mental health initiatives, the more likely they are to continue and improve.
Read any policies or information provided so you know where you stand.
You might also find it helpful to look at our information on how organisations can support employees’ mental health and wellbeing.
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Sources
- Five ways to wellbeing: the evidence. New Economics Foundation, 2008.
- Jenkins R, Meltzer H, Jones PB, et al.Foresight Mental Capital and Wellbeing Project. Mental health: Future challenges. The Government Office for Science, London, 2008
- Five ways to wellbeing: new applications, new ways of thinking. New Economics Foundation / NHS Confederation, 2011
- Stress: management standards. Health and Safety Executive, reviewed March 2017. www.hse.gov.uk
- Kodz J, Davis S, Lain D et al. Working long hours: a review of the evidence. Employment Relations Research Series ERRS16, Department of Trade and Industry, October 2003
- Kivimäki M et al. Long working hours and risk of coronary heart disease and stroke: a systematic review and meta-analysis of published and unpublished data for 603,838 individuals. The Lancet 386(10,005):1739–46
- Equality Act 2010 legislation.gov.uk [accessed May 2017]
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Author information
Produced by Clare Foster, freelance health editor, and Nick Ridgman, Head of Health Content, Bupa UK, September 2017
Next review due September 2020Bupa UK expert reviewers:
- Naomi Humber, Psychology Services Manager, EAP
- Stuart Haydock, Resilience Lead, Health Clinics
- Sarah Deedat, Head of Behaviour Change
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