Considering the amount of time working people dedicate to their jobs, workplace stress is quite common. The problem needs to be addressed seriously, or it may lead to greater problems such as depression and anxiety which may result in lower productivity, poor concentration and strained relationships with colleagues.
Here are some tips to lessen the effects of stressors experienced at work and improve mental health.
Know the changes
When there is an onset of depression or anxiety, there will be changes in behaviour and they need attention. Some of the signs include completing the routine tasks late, having difficulty communicating with coworkers, and applying for leave more frequently. While experiencing these problems, there may be a tendency to work harder, which may ultimately aggravate the issue.
Make a to-do list
Too much workload may lead to anxiety and depression. In order to stay on track, a to-do list is necessary. It helps prioritize work and there is a sense of satisfaction, every time an item is checked off from the list.
Set small manageable goals
An unachievable workload contributes to stress and anxiety. You can break down big tasks into small ones so that don’t feel overwhelmed. Be realistic in your situation.
Take frequent breaks
You must take time out of your workday to give yourself some ‘me time’. It avoids burnout and mental exhaustion. A few minutes can be enough to de-stress you. You can take short walks during lunch hour, spend time with colleagues or explore a new place during the weekend. Take vacations at least twice a year. These breaks will help you feel more productive and boost your mental wellbeing.
Do things you are good at
Spend time doing something you enjoy. Hobbies can help you forget your worries for a while and change your mood. At work you can have a hobby you would like to share or join in with colleagues. You can plan your workload, including things you know you are good at.
Exercise
Regular exercise can boost self-esteem and enhance overall mental health by improving cognitive function, quality of sleep and overall fitness. It relieves stress, elevates your mood and reduces the risk of depression.
Accept who you are
You should accept that you are unique. When you feel good about yourself, your confidence to learn new skills, visit new places and make new friends is boosted. So be proud of who you are. If there’s anything in you that needs to be changed, recognize it and work towards the change in small steps.
When you are facing a mental health problem, self-acceptance and self-care can be quite a challenge, but still you need to work on it.
Mindfulness, a form of meditation can help you feel connected, and be compassionate to yourself and others.
Be kind to others
Helping others can make you feel needed and valued and that boosts your self-esteem. It improves your mood as levels of happiness are increased significantly. Being kind takes very little effort, but it can be highly rewarding. Working life provides many opportunities to care for others. When you consistently help other people, you experience greater calm, better health and less depression.
Maintain a balanced diet
Diet full of sugary, high-fat processed foods can deteriorate your mood and brain function. A balanced diet rich in nutrients helps your brain function optimally. Have a healthy breakfast and pack a nutritious lunch and snacks to the workplace.
Drink plenty of water
Stressors at the workplace can be reduced by staying hydrated, as it improves concentration and focus.
Practice gratitude
Try to concentrate on the positives in your life. Take a few moments each day to write down a few things you are grateful for. Your mood will be improved greatly on account of the release of two neurotransmitters, dopamine and serotonin.
Try something new
Why not try something unknown and experience some excitement? It may lead to discovering and tapping that hidden potential of yours you never knew. You can try painting, cooking a new food, learning a new language or writing a poem.
Get enough sleep
7-9 hours of quality sleep is crucial for mental health. Your energy, mood and motivation will suffer a bad impact if your body does not get enough time to rest and reboot.
Organize your workspace
A cluttered workspace can make you feel anxious, disorganized and stressful. Keep your desk clean and organized and feel how your stress is getting alleviated.
Socialize
Workplace relationships play a big role in mental health and job satisfaction. A supportive team is very important for mental wellbeing.
Make sure you maintain your friendships and family relationships even when work is intense.
To encounter the challenge of work politics, you can find a mentor or a small group of trusted colleagues with whom you can discuss your feelings about work.
Ask for help
If you ever feel too stressed or mentally unwell, contact mental health professionals. They will prescribe appropriate medicines and also tell you about the tools you need to develop for coping with workplace stress.
Talk about your feelings
Identify someone you feel comfortable with and who is supportive, think about what you want to disclose and the right time and place. This can really help in maintaining your mental health and dealing with troubles.
If you cannot talk about your feelings, at work, you can turn to partners, friends or family.
Leave work at work
Set a balance between work-life and home- life. Do not carry your work home, or that balance will suffer.
Laugh more
Laughter reduces stress and boosts energy. So tickle your funny bone often. Try reading something funny over your lunch break or spend more time with a colleague who has a good sense of humour.
Practice these tips and ensure good mental wellbeing at work.
