7 ways to make mental health and wellbeing a priority at work

Given that we spend a good part of our waking hours at work, it’s becoming evident that the business environment and its culture impacts a person’s well-being significantly. Employees worldwide are reporting higher stress levels and experiencing high levels of poor mental health and burnout. A survey conducted by the McKinsey Health Institute revealed that nearly one in three employees in Asia are experiencing symptoms of burnout and poor mental health outcomes.   
 
The COVID-19 pandemic has contributed largely to this with sharp changes to routines and protocols, some of which are still happening today. From Zoom calls to fluctuating remote work settings, the employee’s biggest challenge was with discipline and boundaries. For management, their focus was on adapting quickly to stay in business. The high prevalence of mental health symptoms being talked about (76%) cut across the hierarchy in a 2019 survey by Harvard Business Review, and in an increasingly complicated world rife with political uncertainty, stress became a constant companion. 
 
Terms like “lying flat” and “quiet quitting” are emerging from these stressors, and are being raised as topics in the corporate world. These concerns have risen as a symptom of evolving workplace priorities, and businesses are feeling the need to activate these conversations into actions to maintain their workforce satisfaction and productivity.  
 
Even as World Mental Health Day 2022 (10 Oct) approaches, paying attention to your mental health and well-being at the workplace should be a daily priority. For the individual navigating the new work landscape, here are some tips and tools you can practice for your mental health and that of everyone around you. And remember that the best way to support the well-being of those around you is by first taking care of yourself.

Step away from the desk 

Whether you’re in a cubicle or open-plan format, take the time to get away from your desk and move. There are two correlating reasons why: Being sedentary increases the state of inflammation in the body which in turn affects our brains and mood, and has even been linked to disorders such as stress, anxiety and depression in a study published by Biological Psychiatry. And by moving about, you aid blood circulation and release endorphins to relieve stress, and reinforces the connection we have with our body and environment. 

Take time to exercise 

The thought of exercise might seem counterintuitive to someone who’s tired, but benefits such as improving memory, mood and sleep have been established – all leading to a sharper, clearer mind. 
 
And before you think it has to be an hour at the gym – it doesn’t. Sink it into your routines: Take the stairs instead of the elevator, or just pop into a recreation room (if available) for some light yoga work for 20 minutes. There are even plenty of resources for exercises at your desk which require little to no equipment, and don’t discount just a walk outside – studies have shown that spending time in nature and being out in the sun helps with alleviating anxiety significantly. A light fitness regime can do wonders to counteract stress and it doesn’t need to be intense, just regular.     

Take your lunch break

It might seem like a simple essential, but more people are not taking time out for a proper and regular lunch break. They eat at their desk, while in a meeting or while working. A 2021 Tork survey discovered that nearly 40% of workers rarely take proper breaks. 
 
The same survey by Tork found that employees who take a lunch break everyday reported positive effects on employee engagement, job satisfaction and productivity. Let’s normalise taking a proper lunch break, be it in a remote work setting or in-person office environment. It should not be seen as an indulgent act, but a delicious way to boost moods and counter stress – plus an excellent way to reconnect with fellow co-workers if at the office, or housemates and family when at home. 

Communicate and build relationships with colleagues 

Humans are social creatures and finding kinship with others – especially at our place of work – can be extremely motivating. Understanding the perspective of our peers and how they work can reward us with efficiency and clarity, and bonding time allows us to see past a person for their role. More importantly, when you encounter some difficulty, it is good mental health practice to speak to someone you can trust and understand the situation at work. 
 
The global pandemic has thrown out those watercooler and pantry chats but one should not forgo building rapport even if it’s done through virtual means. If you have a hybrid working situation, take advantage of catching up with colleagues when you’re back in the office. If you are fully remote, schedule in time during meetings for a quick catch up and make an effort to meet up for lunch with those living near you. 

Bring mindfulness into your day 

Mindfulness has been quite the buzzword, and basically it means being intensely present and taking in what you’re sensing and feeling without interpretation or judgement. This can have a clarifying effect when one is overwhelmed by an emotional reaction, and help one to gain perspective quickly to achieve some actionable step, instead of being paralysed by anxiety. Over time, like a muscle in the brain, this can become an easy state to summon. 
 
The World Health Organisation includes a simple 2-minute exercise to achieve this whenever you need it, and there are ways one can learn breathwork and use it effectively to regulate their well-being. Even on management level, mindfulness can illuminate more business and personal opportunities to help leaders and managers arrive at better strategic awareness, make wiser decision and lead more fulfilling lives.  

Pick up a new skill or hobby 

Our actions have been often categorised as right-brain and left-brain activities, and although it is a simplistic way of looking at it, there is some truth behind it. Different parts of the brain fire up when we engage in different actions, and learning something new triggers neurons that may be inactive. While this may seem unimportant, our dense network of neurons benefit from more connections being formed, which results in speedier thought processes, more creativity, and a well-oiled machine that can better handle complicated emotions and situations. Over time, it’ll expand your mindset. 
 
If anything, cultivating a new skill or hobby can let you discover a passion or competency you didn’t know you had. It’ll make for an inspiring item on your calendar to look forward to, and help you delineate the boundaries between your life and work. 

Have a gratitude journal 

Cultivating gratitude seems simple but can be a powerful tool to grow a positive mindset. It can help improve self-esteem and build resilience, and research has found it contributes a positive effect on relationships, sleep and other physical health factors. While it may seem pacifying to some, the action of gratitude acknowledges the presence of good events and actions in our lives, taking us out of ourselves and expanding our perspective and connection with others. 
 
Starting is easy: Buy a notebook you can keep by your desk, and take 5-10 minutes each day to list down some of the things you are grateful for. Do that, and over time, watch your mood improve. 
 

In celebration of World Mental Health day 2022

SMU Academy is delighted to be organising and hosting the following workshops which aim to protect and improve mental health. At SMU Academy, we believe in adding value and making a difference through education and skill-building. These workshops are an opportunity for people from all walks of life to come together to learn more about managing their mental health and wellbeing through various tools such as mindfulness-based strategic awareness and emotional management.