10 Ways To Improve Your Mental Health At Work
Posted 13th May 2022 • Written by Caroline Castrillon on forbes.com • • • • •
Here are ten ways you can improve your mental health at work.
Begin your day with mindfulness
Studies show that by checking your phone right after waking up, you are priming your brain for distraction. Think of it this way. Looking at your cell phone first thing in the morning is the equivalent of having a hundred people in your bedroom screaming at you. That’s not the best way to start the day!
Focus on your strengths
Rather than focusing on your weaknesses, concentrate on being more of who you already are. Capitalize on your strengths and seek out projects that give you satisfaction. Because when we use our strengths, the activity feels natural to us, and we are more likely to experience accomplishment.
Stop comparing yourself to others
When we compare ourselves to others, it leads to low self-esteem and unhappiness. Instead, compare yourself to who you were yesterday. Concentrate on healthy improvements, like measuring yourself against specific goals. That way, you're focused on who you are versus who you aren't.
Start a gratitude culture
Studies of gratitude at work link it to less stress, fewer sick days, and higher satisfaction with our jobs and coworkers. One way to start a gratitude practice is by writing down one thing that went well that day and why. Another idea is simply writing a note (or email) to someone you are grateful for. You can even start your team meetings by going around the room and having each person share one thing they are thankful for.
Talk it out
One of the best ways to improve mental health is to know you aren’t alone. First, find someone you can trust, like a friend, family member, therapist or coach. Then share your story. You can also go on social media platforms like Facebook and search for groups that focus on mental health at work. By joining in the conversation, you will also be able to help others.
Accept rather than judge feelings
Fluctuating emotions are part of life. But what causes us angst isn't the emotion itself. It's the judgment of the emotion. When we feel fear, sadness or shame, our first reaction is to reject that feeling. Instead, accept them. That simply means being aware of your emotions and accepting them for what they are right now, knowing that they won't last.
Get outdoors
make it a point to get outdoors each day, even if it's just for a few minutes. Research shows that nature has benefits for both physical and psychological well¬being. For example, a University of Chicago study found that being exposed to nature improves attention, memory, and cognitive flexibility, while exposure to urban environments is linked to attention deficits.
Do things for others
There are so many ways to do things for others at work. For example, you can volunteer to help with a special project, take on a mentee, or offer to train a new hire. In addition, evidence shows that helping others can also benefit our own mental health. For instance, it can reduce stress and improve mood, self-esteem and happiness.
Find the humor
You've heard that saying that laughter is the best medicine? Well, it's no joke. According to the Mayo Clinic, laughter has short-term benefits like stimulating organs, enhancing your oxygen intake and increasing the endorphins released by your brain. It also has long-term effects like strengthening your immune system, relieving pain and improving your mood.
Learn something new
Many times, we feel depressed or anxious when we are unchallenged. That’s why learning new skills can improve your mental health at work. By learning something new, you build a sense of purpose, raise self-esteem and boost self-confidence.
Slow down
Overall, slowing down will help you make better decisions and connect deeper with people. Make time for self-reflection. Some helpful methods include journaling, meditation, and simply taking breaks. Remember, while you may go slower, you will go further.
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