As we mark World Mental Health Day on the 10th of October, it’s essential to bring awareness to how mental health affects us in every aspect of life—including the workplace. Dr. Mariam AlAmmadi, an expert in mental health and well-being, shares valuable insights on how to improve mental health at work, manage stress, and create a more balanced life. Here are some of her insights:
Often our twenties are the years in which we feel tied to our desks/jobs. We are told your twenties are the years in which you need to prove yourself, “make a name for yourself” and make money. For women we are taught that you can only slow down and start having your family once you feel you cannot be replaced. The impact is that we burn out at our jobs, we are tired, we loose motivation and money or status does not make us feel better about it.
I have always said work life balance is something that is nearly impossible. Instead different areas of our life need to be tended to and cared for when we can.
We can all take steps to improve our own mental health, and build our resilience – our ability to cope with adversity.
Self-care is a skill that needs to be practised. It isn’t easy especially if we feel anxious, depressed or low in self-esteem.
Talking about your feelings can help you maintain your mental health and deal with times when you feel troubled.
It can be hard to talk about feelings at work. If you have colleagues you can talk to, or a manager who asks how you are at supervision sessions, it can really help. Identify someone you feel comfortable with and who will be supportive.
If you don’t feel able to talk about feelings at work, make sure there’s someone you can discuss work pressures with – partners, friends and family can all be a sounding board.
Regular movement can boost your self-esteem and can help you concentrate, sleep, and generally feel better.
Movement doesn’t just mean doing sport or going to the gym. Experts say that most adults should do some form of physical activity every day. Try to make physical activity that you enjoy a part of your day.
What we eat can affect how we feel both immediately and in the longer term. A diet that is good for your physical health is also good for your mental health.
It can be hard to keep up a healthy pattern of eating at work. Regular meals, plus plenty of water, are ideal.
Try and plan for mealtimes at work – bringing food from home or choosing healthy options when buying lunch.
Some people find public eating at work very stressful because of past or current eating disorders. So, if someone doesn’t want to come to work dinners, or makes different food choices in the office, don’t pass comment or put pressure on them to join in.
Building good relationships at work is another key factor in promoting mental health. A supportive team environment can greatly enhance overall well-being. However, we may not always have control over who we work with, and conflicts can arise. In these situations, it may be necessary to practice extra self-care or address issues directly. Navigating workplace politics can be especially tough for those dealing with mental health challenges. Finding a mentor or forming a small group of trusted colleagues can provide a safe space to discuss feelings and challenges related to work.
Taking breaks and changing your environment can also improve mental health. Simple actions, like pausing for five minutes, listening to a podcast during your commute, enjoying a half-hour lunch break, or exploring new places on weekends, can refresh your mind and improve your outlook.
Finally, sleep is a vital part of mental health. Not getting enough sleep can lead to poor mental well-being and decreased focus. For those working irregular hours or shifts, getting quality sleep can be particularly challenging. Prioritizing good sleep habits and establishing a consistent sleep routine is essential for maintaining mental health.
In conclusion, improving mental health at work requires a well-rounded approach that includes self-care, physical activity, healthy eating, supportive relationships, and adequate rest. By recognizing the importance of these elements and actively working to include them in our daily lives, we can create a healthier work environment and enhance our overall well-being.
Instagram: @drmariamalammadi
Website: http://mariamalammadi.com
CEO Child & Family Foundation Center
