7 strategies to maintain your mental health and well-being at work
7 strategies to maintain your mental health and well-being at work
How to maintain mental health and well-being at work in these times, and especially when working remotely?
1. Create an ultimate space that goes beyond your office
Do you miss the structure that your office provides you? Creating an organized and enjoyable workspace, whether in a specific room or in your living room, will help you maintain a productive, positive and motivated mindset.
“While it’s tempting to work from the comfort of your couch, having a designated workspace is preferable as it means fewer distractions and better separation between your personal and professional life.
It is important that at the end of your working day you do not feel obligated to stay connected.
Try to associate your work only with this specific area, as this way the impact on your mental health will be less”, comments Iván Baltasar, head of the Valencian Community at Robert Walters. Try to decorate, furnish.
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2. A daily routine with time limits: a routine far from burn out
In order to achieve a sense of “normalcy”, try to follow your usual work routine as much as possible. Set your alarm to wake up, get dressed, have a quiet coffee or exercise before work.
It is important to keep your daily rituals, structure your day effectively and organized to feel safe, in control and calm.
Remote work should allow for more flexible hours, but it can also fuel burnout if you don’t give your mind time to rest.
On average, people are working an extra 28 hours a month with telecommuting according to a survey by the Mental Health Foundation and LinkedIn;
This has caused the risk of burn out to increase significantly. It’s tempting to work harder in order to improve your career progression and show your boss that you’re being productive from home;
but this can be detrimental to your health if it goes on too long. Keep a work schedule with healthy and reasonable limits.
Managing your mental well-being is just as important after your work hours.
Disconnect completely, block notifications from your mailbox or from your Microsoft Teams, and spend your free time talking with friends and family, doing some physical activity or any other activity that you like and/or relax you.
3. Communicate with others
“Many professionals are working remotely for long periods of time, so we recommend that you find ways to maintain frequent communication with your co-workers, but also with your family and friends;
and that you get out of your house as much as possible. so as not to be locked up at home working all week”, suggests Baltasar.
For those who thrive at work through social interaction at the office, working from home can bring unexpected drawbacks.
It’s easy to feel lonely or isolated when you’re deprived of face-to-face conversations with your team and peers, but there are communication tools that allow you to maintain these relationships, from group chats and video conferences to social media.
Although most conversations are about work, use this time to talk with your colleagues as they are probably experiencing the same difficulties and concerns as you.
“On the other hand, if you like to work quietly and have to share your workspace with your children, partner or roommates, it will be a difficult situation to manage.
Talk to your team and your boss, and explain your circumstances to them in order to agree on greater time flexibility”, explains Baltasar.
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4. Healthy men in healthy body
Mental and physical health are closely related, so you should pay equal attention to both. It’s easy to sit on your laptop all day, but it’s essential that you get up regularly and move around, whether it’s walking around the house, stretching, getting a drink of water;
whatever works best for you to relieve stress and release endorphins. There are many online channels and apps that offer quick stretching sessions.
If you can’t get to the gym, try online exercise sessions; There are many chain gyms and wellness centers that offer free classes on their YouTube channels. Be sure to search and try what works best for you.
In addition to the importance of moving and exercising, sleep also plays a vital role in your physical and mental health. Lack of sleep often causes bad moods, exhaustion, lack of productivity…
And in the worst cases, serious long-term health consequences: heart disease, type 2 diabetes and depression are some of them. Get enough sleep: your bedtime is part of your daily routine.
5. The importance of kit kats
As in any work environment, taking breaks is extremely important to relax your brain and body. A 15-minute mid-morning walk, grab a snack or talk to a friend on the phone…
Regardless of your preference, make sure to unplug from time to time.
Breaks have been shown to significantly improve a person’s productivity levels and ability to concentrate, as well as being beneficial to mental health;
so taking frequent breaks whether it’s to stretch, get up or have a coffee, has to be a essential habit. Take at least an hour to eat, rest and recharge your batteries if you work full time.
6. The sessions of mindfulness, relaxation, yoga… are not only “things for Youtubers”
Many companies offer support programs to their employees and a wide range of benefits to support their physical and mental well-being, especially since the pandemic began.
Take advantage of these tools when you need them. You can also be proactive and look for other activities on your own.
In addition to virtual fitness classes, try mindfulness or relaxation sessions using apps like Headspace or Calm.
These types of practices will help boost your mental health, you just have to find which one best suits your needs.
7. Never be afraid to ask for help
If you experience anxiety, a bad mood or any other unusual condition, it is important that you ask for help before the situation worsens;
be it from a trusted colleague, a friend, a relative, your own company, your health center or a support organization.
“Despite the advances made in the last decade to improve the mental health of the population and begin to speak openly about it, this topic remains shrouded in taboos.
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Now more than ever, companies cannot let their commitment to the health and well-being of their employees weaken in the face of the global pandemic situation we are experiencing.
Professionals work an average of 28 more hours per month when they telecommute and 18% have difficulty disconnecting when working remotely.
The main difficulties experienced by professionals when working from home are the lack of collaboration and communication, and the feeling of isolation according to the State of Remote Work analysis,