A lot of us are no stranger to poor mental health; some have even experienced or live with a diagnosed disorder. This obviously filters into our everyday lives, definitely not excluding work. So when we’re spending the majority of our time at work, how do we adapt to it?
Statistics show that 1 in 6 workers will experience depression, anxiety or problems relating to stress at any one time. This means they’re more likely to express symptoms such as low mood, low motivation, greater susceptibility to stress and fatigue. Therefore, it’s important to manage external triggers effectively, so as not to risk putting greater pressure on yourself.
Sometimes those struggling feel like a burden or worry that they’ll be unfairly treated if they draw attention to themselves. So they try and separate their personal and professional life from each other. However, as we learn to adapt to our new normal and working from home, these lines have become blurred. It’s now become difficult to manage these as separate areas of life, whilst still wanting to excel. Check out these suggestions below to help you cope at work.
Seek Professional Help
The first thing you should do, if you haven’t already, is to speak to your doctor or GP. Get a referral for a therapist or CBT. You can’t ignore the problem or delay, especially if you’ve been feeling particularly low for 14+ days.
Sometimes the hardest thing is to admit to someone that we’re struggling, but it’s worth it in the long run. If you’re not sure where to start and are feeling overwhelmed, WellBe can provide you with links to therapists or counsellors — please reach out to your coordinator to book a session.
Speak with your Supervisor
Raise your Line Manager’s attention about how you’ve been feeling and what you’re going through. It’s important for them to know how they can help support you, as well as prevent placing extra pressure on you. It’s important that you feel safe in your workplace, and that your colleagues understand.
In fact, 69% of UK line managers say that supporting employee wellbeing is a core skill, but only 13% have received mental health training. So this could be a kick-starter for them to broaden their skills!
Find an Appropriate Workspace
WFH means you need to find a comfortable yet motivating place that encourages you to work. Avoid your bed or kitchen — this will be more distracting. And if you’re still in the office, find a space or corner where you will feel safe and productive. Sit with colleagues that you trust or just be by yourself. Whatever helps you!
Watch your Diet
Don’t worry; I don’t mean you need to change your lifestyle or lose 10lbs — but, you do need to watch what you eat and drink.
- Caffeine: Naturally, when we’re feeling particularly tired and want some extra energy, we grab a cup of joe to help. Unfortunately, this actually increases the jitters and increases your heart rate, stimulating the fight-or-flight response and leaving us more on edge. Instead, opt for herbal teas or decaf options if you need the flavour fix.
- Nutrition: It’s important to nourish your body with fresh fruit&veg as well as carbohydrates. Believe it or not, carbs are your friend! (Insert happy dance here) Avoiding them actually leads to a slump in your energy and a drop in blood sugar levels, leaving you feeling faint and more irritable. So make sure you eat regularly to maintain your energy supply.
- Water: Staying hydrated is essential to keeping energised. It’s also been found that dehydration increases levels of anxiety. 2 litres a day keeps the shakes at bay, so to speak…
- Limit alcohol: Sorry team, I hate to be the bearer of bad news, but you might have to lower your intake of alcohol. Alcohol depletes the brain’s supply of dopamine, leading to lower mood and irritability. It also disrupts your sleeping patterns. And to be honest, no one wants to be hungover at work.
Avoid Triggering Situations
If you’re worried that social outings with your colleagues will deplete your energy or make you feel worse, then tap out. It’s okay to prioritise your own needs and have some time alone. When we’re feeling particularly vulnerable, socialising can be helpful but also overwhelming. Choose the best option for you.
Give Yourself a Break
Try to go easy on yourself, especially if you’re struggling with something. Give yourself permission to take some time off work, whether it’s a holiday or sick-leave to regroup. If you find that you’re getting frustrated with yourself and how it’s impacting your ability to work, just remember that this is extra pressure you don’t need. Take time to prioritise your own health and well-being.
Remember: you’re not alone in your fight. Your mental health is just as important, if not more, than your physical health. You wouldn’t be expected to come into work and act as if everything was normal if you had a broken leg, so why is it different when you’re exhausted from your own brain?
If you require urgent assistance or advice and need someone to talk to, the charity Mind offers a free helpline to assist over the phone. Just Call 0300 123 3393 or Text 86463.
Written by Naida Allen
WellBe is spearheading the way to a brighter future for corporate wellness. Our innovative portal is scientifically designed and tailored to each individual employee to improve their wellbeing. We specialise in a range of services from coaching and therapists, to meditation and reading materials. Our aim is to reduce workplace stress that costs UK businesses £42 billion per year. Get in touch with us by visiting our site wellbe.global for more information.
