Looking after your mental wellbeing at work

Whether you have a mental illness, are dealing with a mental health problem or are simply feeling the stress and strain of daily life, this can all make going to work and being productive extra challenging.

Of course sometimes it isn't possible to work if you have a mental illness, or you may need to take time off to look after yourself - that's absolutely fine and there is no shame in that. 

However, if you can and want to continue working (and you haven't been medically advised otherwise), there are some things you can do to help with your mental wellbeing at work. 

Disclaimer: I am not a mental health professional, nor are any of the contributors to this blog. Personally, I speak from experience with anxiety and low mood. I'm also a workplace Time to Change champion. 

Here are my top tips for keeping yourself tip top. 

Take your lunch break
It sounds so simple, but it's really easy to get into the routine of eating your lunch at your desk and working through your break. Having a mental break is much needed, and if you work at a computer it is important to give your eyes a rest too.

Take your annual leave
Again, this sounds basic but I'm sure there are many people out there that waste annual leave because they feel guilty about taking it or because they feel they are too busy. The reality is, when we don't take a break we burn out, and that is the death of all productivity. Take the leave, even if it's just to sit in your pyjamas watching TV all day.

Keep active
If you are desk-based, you are most likely sitting down for a large portion of the day. Make sure you get up regularly to stretch your legs - make a cup of tea, walk to chat to a colleague in another part of the building instead of picking up the phone, have a walking meeting if the weather and subject matter permits. Taking a lunchtime walk is also a great option - get a colleague to tag along or listen to a podcast along the way. 

Bring in some things that bring you joy
Obviously this depends on the rules at your workplace, but I have things like a photo of W (still haven't got one there of S yet, oops!), some nice hand cream, herbal tea, and I always have an aromatherapy rollerball at hand to put on my pulse points. The smell brings me back down to earth for a moment if I'm feeling stressy. 

Tidy your desk
Really? Yes, really. I am quite particular about cleanliness, but I'm actually quite messy. However, I find cleaning and tidying very therapeutic if my body (and my kids, when I'm at home) allows me to do it. Working in a tidy environment is always more pleasant and it can help you to stay organised, thus reducing stress. 

Debrief after stressful work situations
If you've had to deal with a disaster or particularly tricky situation at work, make sure you take some time to decompress and talk it over afterwards with colleagues. Talk about what was difficult, what went well, what could have went better, how you can prepare for similar situations in the future. This just helps you to get some closure and learn from the experience. 

Speak up if it's getting too much
If you feel out of your depth or your workload feels unmanageable then speak to your manager about it. I appreciate not all managers are supportive, but at least give them a chance to be - they are not likely to lighten your load if they don't think you need it. 

Obviously my suggestions are most suitable for an office-based job, as that's what I do. I asked some other people what they did for their mental wellbeing, to give some different perspectives. 

Mandy Charlton is a photographer and blogger, who has worked from home for the last 15 years. 
She said: "I think the most important thing is to switch off, I often take a day off or a couple of hours during the day just to walk the dog, get some fresh air. When you are self-employed and work from home it's tempting to work from the moment you get up until the moment you go to bed, don't ever do that though, you will burn out."
Visit Mandy's blog.

Actual Ar is a freelance writer and blogger who also works from home. 
She said: "It's not always easy as it can be quite isolating at times but as long as you're able to separate your work life from your home life then it's much easier. I find it helps to have one room dedicated purely to work, and then the rest of the house is for me and my family. Planning in lots of outdoor activities in-between working hours is so important too, otherwise, you can easily find you've spent a whole week indoors and have barely left the house!
View Actual Ar's blog.

I also spoke to someone that works in the emergency services, that has a lot of experience with anxiety and a high-stress job. 
They said: "Let the little things go. If being a perfectionist is part of your nature and contributing to your stress, keep telling yourself ‘let it go’. Eventually it won’t consume you as much. Tell yourself everything doesn’t have to be perfect. Nobody is perfect. A little mess or one mistake is not the end of the world.
"Also, remember there is not one quick fix. Try to bring positivity to all aspects of your life. Whether it is eating healthy, exercise, doing things you love, counselling. Try multiple avenues of therapy." 

Sarah works in a cultural venue as both front of house and a trainee fundraiser.
She said: "My employer is great with regards to both mental health and the particular challenges with my autism diagnosis. We have a lots of communication and if there is anything particularly stressful going on they provide extra support/breaks and most importantly zero judgement and when I still had a support worker they helped a lot with the transition with that too."

I think an important message from Sarah here is that if you face any particular challenges that you might need workplace support with, then choose your employers carefully (if you can afford that luxury, of course). I was lucky that I was already in an inclusive and supportive organisation when I became ill, but if I was looking for new opportunities I would be looking at employer inclusion policies and staff wellbeing programmes to ensure that a new job wasn't going to negatively impact my health on a long term basis.

Remember, if you are really struggling with a mental health problem, please talk to your doctor. All of these tips and tricks are great, but are no substitute for medical support if that's where you're at - whether that's just advice, counselling/talking therapies or medication.

Do you have any tips or tricks to keep yourself well at work? I'd love to hear about it in the comments, on my Facebook page or on Instagram.

Please feel free to share my blog on your own social media channels and help break down the stigma of mental health, particularly in the workplace.