Tips for Maintaining Mental Health at Work
Stress at work is frequently unavoidable. However, if you're finding it increasingly difficult to manage that stress on a regular basis, it's critical to take preventive measures before the situation escalates.
Workplace stress has been shown to be detrimental to both mental and physical health. It may result in worry and sadness, as well as a deterioration of personal relationships outside of work.
Almost a third of Australian workers report experiencing high levels of stress on a regular basis at work, which negatively affects their job satisfaction. If you are unhappy at work, it will manifest itself in other areas of your life. This is why it's critical to have a strategy in place for dealing with any work-related stress before it becomes a severe issue.
Numerous variables may contribute to a high degree of stress. These include the following:
Overwhelming workload
Inadequate support from management and peers
Long hours without adequate breaks
Uncertainty over employment
Discrimination or bullying in the workplace
Unrealistic goals or time constraints
Identifying the source of your work-related stress can assist you in combating it. If you're facing unreasonable expectations or an excessive workload, the first step should be to speak with your line manager about the difficulties you're experiencing and how they're affecting your mental health.
Apart from this, there are a number of activities you can do on a daily basis to mitigate the effects of workplace stress and help you feel happier and more fulfilled at work.
Take Regular Breaths of Fresh Air and Exercise
Physical activity has been shown to improve mental health and has been shown to help prevent and treat depression. Physically removing yourself from the source of your stress, even if only for ten minutes, can also provide a mental reprieve. With a well-balanced break, you can return to work feeling more prepared to face the challenges of the day.
Spending time in nature has also been shown to lower cortisol levels – the'stress hormone' – while improving focus, creative thinking abilities, and mental weariness.
Rather than sitting at your desk during your lunch break, get up and take a little walk outside to refresh both your body and mind.
Allow Time for Planning and Organization
Being disorganized can increase stress, decrease productivity, and cause you to fall behind on work projects, all of which can make your burden appear even more onerous.
Spend a few minutes at the start of your day planning out your day's work. Utilize this time to ensure that long-term initiatives are adequately organized so that you have the time to complete them efficiently.
If you supervise others, ensure that their workloads are similarly organized and that any deadlines or responsibilities are well established.
Consume Healthfully and Maintain Hydration
While it may be tempting to eat unhealthy snacks and fast food while at work, this is detrimental to your physical and mental health.
Caffeine and sugar may provide a brief burst of energy, but this quickly wears off, resulting in a 'crash' that may leave you feeling exhausted, anxious, and angry.
Maintain stable blood sugar levels at work by eating slow-release carbohydrates like whole meal bread and brown rice, as well as plenty of fresh fruit and vegetables.
Avoid excessive coffee consumption at work and make an effort to drink plenty of water. Dehydration has been shown to increase stress levels. A simple stroll to the water cooler is an excellent opportunity to stretch your legs and take a break from your desk.
Develop a mindfulness and meditation practice
If you believe meditation is new-age rubbish, you are mistaken. Meditation has been scientifically demonstrated to alleviate stress and alter the physical structure of the brain, enhancing memory, focus, and decision-making abilities.
You do not need to meditate for hours to benefit - simply a few minutes at your desk or in the morning before you go for work can make a significant effect. Apps like Headspace might assist you in getting started.
Mindfulness is a comparable practice to meditation that you may incorporate into your daily routine to help you stay present in the present moment and cease worrying about the past, future, or anything beyond your control.