For most people, their workplace is actually the place where they spend most of their waking hours during the week. Although this has changed somewhat due to the current restrictions being put in place around the world, people can still face mental health issues while working from home or working from the office. Now that more people than ever are working remotely, it’s important to find balance and know how to recognize and take care of mental health issues both in the office, and when working from home. Here are some tips on how to deal with mental health issues at work:
Tips to combat Lack of physical exercise
When you are inactive for long periods of time this can take a toll on both your mental and physical health. The fast-paced nature of today’s workplace leads itself to many people sitting at their desks for long stretches of time and working overtime. Because of this the need for physical activity gets sacrificed. Being sedentary can negatively affect your mental health by increasing your risk of developing or worsening anxiety, depression, and can lead to a general overall lower level of emotional wellbeing. Research has shown that in some cases physical activity can be as effective as antidepressants or psychological treatments such as cognitive behavioural therapy.
Some easy ways to fit in 30 minutes of exercise into your day could be parking further from work and walking the rest of the way or walking to a nearby park to eat lunch rather than sitting at your desk and taking the stairs instead of the elevator. It’s also a good idea to incorporate enjoyable exercise into your week. This way you have something to look forward to that also keeps you healthy.
Have a look for local fitness classes in your area that you may enjoy, such as a yoga class which can bring you relaxation through wellness. Another option you may wish to try is breathing exercises or meditation, which has been shown to reduce stress, help to control anxiety, and promote emotional wellbeing. You can find both in person classes, and online classes to guide you within the practice.
Tips on how to deal with loneliness while working from home
Although some people are loving the fact that they are now getting to work in the comfort of their own home, for others this can be a challenge. If you are someone who thrives on the social aspect of the workplace, this new adjustment may be tricky. Especially if you live alone or gain a lot of your social interaction from the workplace, you can really miss the face-to-face contact being at work gives you. Make sure you take time to check in with family and friends, perhaps more often than you regularly would.
Additionally, you may wish to organize online catch ups with colleagues, such as virtual lunch hours so you can keep up the interaction while being at home. Another thing that may help you to combat loneliness while working from home is talking to a mental health expert. The regularity of appointments will help you feel a sense of connection and additionally they may help you to discover how to deepen relationships with friends and family.
Lack of structure from not going into the office
Going to work traditionally has been a grounding force for structure within our lives, and if you are now having to work from home the hours may not be as strict, and your routine may seem blurry and nondescript. Have a think about when you were going in to work. What parts of the day were most important or enjoyable? For some this may be the process of getting, and this signifying the start of the workday. It may seem silly to get dressed or do your hair just to sit at your dining table at home, however this can really bring a sense of structure into your day and symbolize that you are going to “work”.
Others may feel they really needed a specific lunchbreak time so that the day was broken up evenly. If this is you, set a specific lunch time and stick to it! Sit away from your desk and take a full 30 minutes to an hour to rest from work so you can feel refreshed for the second half of your day. If you are having trouble setting a routine for yourself, or sticking to one, speaking to a life coach or career coach may be able to help.
Being overworked
This is a common problem in the workplace, no matter if you are in a managerial position or just starting out at your job. Many times, we feel like we can’t say no when someone asks something of us, and this leads to us feeling stressed and overworked. It’s important to make sure this attitude doesn’t take hold of our work lives, because before we know it we will be putting in an excessive amount of overtime at the detriment to our mental health.
If you know that you will not have time to do something during the workday, as hard as it can be, simply say just that. Acknowledge that you would love to help and suggest that you do what is asked of whenever you have the time. This way you are still showing that you would like to be of assistance, however you are putting clear boundaries in place. Additionally, as mentioned earlier, meditation or yoga practice may help you to de-stress, relax and unwind.
Coaching and Therapy Benefits
If you need help navigating the art of saying no, or if you are having trouble setting boundaries within your work, it may be helpful to unpick these issues with a therapist. It’s also important to take time out for self-care. Make sure you are actively scheduling in leisure time so that you have some “me time” to destress. Remember, life isn’t all about work, we need balance.
Keep in mind that you do not have to be at the end of your tether to see a mental health expert. It is generally recommended that if you have been struggling with your mood or behavior for more than two weeks that you seek out a professional. It may not feel like too big of an issue, however getting help early can prevent you from developing a larger mental health issue in the future.
For most people, their workplace is actually the place where they spend most of their waking hours during the week. Although this has changed somewhat due to the current restrictions being put in place around the world, people can still face mental health issues while working from home or working from the office. Now that more people than ever are working remotely, it’s important to find balance and know how to recognize and take care of mental health issues both in the office, and when working from home. Here are some tips on how to deal with mental health issues at work:
Tips to combat Lack of physical exercise
When you are inactive for long periods of time this can take a toll on both your mental and physical health. The fast-paced nature of today’s workplace leads itself to many people sitting at their desks for long stretches of time and working overtime. Because of this the need for physical activity gets sacrificed. Being sedentary can negatively affect your mental health by increasing your risk of developing or worsening anxiety, depression, and can lead to a general overall lower level of emotional wellbeing. Research has shown that in some cases physical activity can be as effective as antidepressants or psychological treatments such as cognitive behavioural therapy.
Some easy ways to fit in 30 minutes of exercise into your day could be parking further from work and walking the rest of the way or walking to a nearby park to eat lunch rather than sitting at your desk and taking the stairs instead of the elevator. It’s also a good idea to incorporate enjoyable exercise into your week. This way you have something to look forward to that also keeps you healthy.
Have a look for local fitness classes in your area that you may enjoy, such as a yoga class which can bring you relaxation through wellness. Another option you may wish to try is breathing exercises or meditation, which has been shown to reduce stress, help to control anxiety, and promote emotional wellbeing. You can find both in person classes, and online classes to guide you within the practice.
Tips on how to deal with loneliness while working from home
Although some people are loving the fact that they are now getting to work in the comfort of their own home, for others this can be a challenge. If you are someone who thrives on the social aspect of the workplace, this new adjustment may be tricky. Especially if you live alone or gain a lot of your social interaction from the workplace, you can really miss the face-to-face contact being at work gives you. Make sure you take time to check in with family and friends, perhaps more often than you regularly would.
Additionally, you may wish to organize online catch ups with colleagues, such as virtual lunch hours so you can keep up the interaction while being at home. Another thing that may help you to combat loneliness while working from home is talking to a mental health expert. The regularity of appointments will help you feel a sense of connection and additionally they may help you to discover how to deepen relationships with friends and family.
Lack of structure from not going into the office
Going to work traditionally has been a grounding force for structure within our lives, and if you are now having to work from home the hours may not be as strict, and your routine may seem blurry and nondescript. Have a think about when you were going in to work. What parts of the day were most important or enjoyable? For some this may be the process of getting, and this signifying the start of the workday. It may seem silly to get dressed or do your hair just to sit at your dining table at home, however this can really bring a sense of structure into your day and symbolize that you are going to “work”.
Others may feel they really needed a specific lunchbreak time so that the day was broken up evenly. If this is you, set a specific lunch time and stick to it! Sit away from your desk and take a full 30 minutes to an hour to rest from work so you can feel refreshed for the second half of your day. If you are having trouble setting a routine for yourself, or sticking to one, speaking to a life coach or career coach may be able to help.
Being overworked
This is a common problem in the workplace, no matter if you are in a managerial position or just starting out at your job. Many times, we feel like we can’t say no when someone asks something of us, and this leads to us feeling stressed and overworked. It’s important to make sure this attitude doesn’t take hold of our work lives, because before we know it we will be putting in an excessive amount of overtime at the detriment to our mental health.
If you know that you will not have time to do something during the workday, as hard as it can be, simply say just that. Acknowledge that you would love to help and suggest that you do what is asked of whenever you have the time. This way you are still showing that you would like to be of assistance, however you are putting clear boundaries in place. Additionally, as mentioned earlier, meditation or yoga practice may help you to de-stress, relax and unwind.
Coaching and Therapy Benefits
If you need help navigating the art of saying no, or if you are having trouble setting boundaries within your work, it may be helpful to unpick these issues with a therapist. It’s also important to take time out for self-care. Make sure you are actively scheduling in leisure time so that you have some “me time” to destress. Remember, life isn’t all about work, we need balance.
Keep in mind that you do not have to be at the end of your tether to see a mental health expert. It is generally recommended that if you have been struggling with your mood or behavior for more than two weeks that you seek out a professional. It may not feel like too big of an issue, however getting help early can prevent you from developing a larger mental health issue in the future.
