Tuesday, October 10th was World Mental Health Day, run by the World Federation for Mental Health. This day of spreading awareness for mental health was founded in 1992, and this year, the day’s focus was on mental health in the workplace. The goal is to wipe out the stigma of discussing mental health at work and the widespread belief that mental illness is just an excuse for laziness on the job.
Stratus Interactive takes pride in the company culture we’ve built and purposefully nurture, that focuses on our employees’ value as human beings who have real needs, real dreams, real struggles, you know, REAL lives! We have talked to so many clients and peers and colleagues who express an authentic desire to create an outstanding, people-focused culture in their companies as well, but even the best intentions and the most carefully constructed culture and work environment can’t eliminate or alleviate all of life’s challenges.
The truth is:
- According to the World Health Organization, 300 million people have depression, and more than 260 million are living with anxiety disorders, globally.
- 70% of the workforce struggles with depression.
- 72% of people who experience stress and anxiety say it interferes with their lives at least moderately.
- 31% of people don’t tell their employer about their mental health issue because they fear being labeled “weak,” 22% fear they’d be passed over for a promotion, and 20% worry they won’t be taken seriously.
Of course, Anxiety and Depression aren’t the only mental health issues employees struggle with, but they are the most prevalent and have a high comorbidity with other mental illnesses. So, we’re focusing today’s article on things employees can do at work to combat or cope with these illnesses.
1) Avoid coffee, drink water.
Yes, I know. The elixir of life! I love coffee. I have video evidence of myself drinking it as a 5-year-old. But, you know what, it’s a drug. As a stimulant, coffee fires up your adrenal system, which is already under attack if you’re struggling with stress or anxiety.
While coffee doesn’t cause anxiety, it definitely contributes to it and can make it worse.
Caffeine can worsen depression, too, by affecting the body’s blood sugar regulation, which causes stress on the brain. It can also affect your sleep schedule or cause restlessness at night, and contribute to dehydration.
Instead, drink water. Dehydration decreases oxygen circulation in the brain and affects the way we think and process information. This is detrimental to anyone who struggles with a mood disorder like depression.
2) Use noise-canceling headphones
Many offices are set up in cubicles or open space arrangements. While the open office arrangement is trendy, especially in creative fields and startups, it’s been shown to increase stress and decrease productivity for some employees. If the noise level distracts or overwhelms you, use noise-canceling headphones to gain control over your environment.
Noise-canceling headphones drown out the ambient sounds of the office and allow you to enter a private head space. Listen to your favorite music or white noise to achieve a hyper-focused Zen..jpg?width=800&name=photo-1483119871437-a04216682227-(1).jpg "woman with headphones around her neck")
3) Practice mindfulness meditation
Meditation is often associated with Buddhism, but mindfulness is a practice completely free of religious affiliation.
Practicing mindfulness means being present and aware. It means staying in your body instead of letting your mind run wild with self-defeating thoughts. Meditation is especially helpful because it’s the practice of acknowledging your thoughts, but not letting them consume you.
Mindfulness is actually a proven technique for improving mental health. According to Mindful.org, mindfulness meditation is helpful for stress reduction, emotion regulation, and mild-to-moderate depression. It is not a substitute for therapy or medication, but is a great counterpart.
If you’re feeling overwhelmed at work, find a quiet place. An empty conference room, or even your car, and put on some calming music, and breathe.
4) Take a walk
Yes, I know, some places in the world experience winter, so an outdoor walk isn’t always an option. But, you don’t have to go for a hike to feel the benefits.
Research shows that sitting for more than 6 hours a day can lead to increased psychological distress. Even vigorous exercise after work doesn’t counteract the effects.
Instead, studies have proven that taking 5 short walk breaks during the work day leads to an improved mood. The jury’s still out on whether this is due to the exercise itself, or to diverting attention away from work.
Either way, gulp down your water glass (see #1!) and get up regularly to fill it. Oh, and take the scenic route to the water cooler.
5) Speak up and know your limits
Now we’re getting into some serious talk.
It can be easy to go overboard when we try to please our employers. We want to say “yes” to all tasks because we don’t want to appear incapable. Remember, this is one of the reasons many employees don’t disclose their mental health issue to their employers.
But the truth of the matter is, if you have too much on your plate, you’ll feel overwhelmed, become stressed, and burn out. Having too much to do can dysregulate your body’s stress chemistry and lead to decreased productivity and increased stress.
If you feel like you’re constantly “rushing,” you may need to take some work off your plate and learn to say “no” to new tasks. This is exactly why we’ve created a culture where it’s encouraged for employees to speak up if they’re overwhelmed.
6) Know your company’s work-from-home policy (& use it)
Many modern businesses have some type of a work-from-home policy in place. If they don’t already, ask for one as an accommodation. The Americans with Disabilities Act requires employers to offer a reasonable flexible work arrangement for otherwise capable employees.
If the above in-office techniques just aren’t enough, you may need to try working from the comfort of your own home while overcoming a bout of severe distress.
7) Find meaning, beat boredom
On the flip side, having too little to do at work, or experiencing boredom, can worsen mental health issues such as anxiety and depression.
Boredom can be caused by many risk factors, such as not feeling a sense of belonging at work, not feeling connected to the work, and not having new learning opportunities. Research actually shows that 55% of employees are not engaged at work.
If you’re feeling bored at work, there are 2 things to try.
- First, find the meaning in your work. It’s easier said than done, obviously. You can have the world’s longest to-do list, and still feel bored without a connection to the work you’re doing. If you’re unable to find the “why” in your work, it may be time to move on.
- Second, if you do feel connected to your work, don’t be afraid to speak up for more responsibility or learning opportunities. I know speaking up can be scary, especially if you’re struggling with anxiety, but it’s something to work up to.
8) Get professional help
If you’re struggling with mental health, don’t be afraid to seek professional help. You don’t need a diagnosed illness, either. Anyone can speak to a professional if they’re struggling.
Psychologytoday.com can help you find a mental health professional near you.
