Psychological Health in the Workplace

Are you experiencing anxiety, depression, exhaustion, or workplace bullying? There are methods to deal with a toxic work environment, reduce the stress of remote work, and achieve a better work-life balance.

The relationship between employment and mental health

Work can significantly impact your health and well-being. In addition to the financial benefits, your job can give your existence structure, meaning, and purpose. In addition, it can provide you with a sense of identity, boost your self-esteem, and serve as an essential social outlet.

However, working in a negative environment can have the opposite affect and have a significant negative impact on your mental health. Long hours, understaffing, a lack of support, and harassment in the workplace can contribute to mental health issues such as anxiety, melancholy, and substance abuse. The pandemic and the significant shifts in our working habits over the last few years have only exacerbated these issues. For example, many of us have spent months adjusting to the new stresses of working remotely, only to now have to readjust to commuting and working onsite. It has left us feeling tense, dissatisfied, and anxious about the future and our daily activities.

In the same way that work can influence your mental health, your mental health can also impact your job performance and productivity. Recent estimates indicate that mental health problems cost the global economy $1 trillion per year in lost productivity, absenteeism, and employee attrition.

For the majority of us, there are many aspects of our workplace environment that are beyond our control. The culture at work is established by those in higher-ranking positions, and we frequently feel unable to speak up for fear of being judged or losing our employment. Nevertheless, there are steps you can take to care for yourself and safeguard your well-being, regardless of whether your mental health issues are caused by your workplace or originate from another source and are affecting your performance at work. With these guidelines, you can learn to discuss mental health with your employer, deal with common challenges at work, improve your resilience, and strive to realize your full potential in the workplace and beyond.

Mental health risk factors in the workplace

Common workplace obstacles that can have a negative effect on your mental health include:

Long, inflexible hours, personnel shortages due to layoffs or unfilled vacancies, and an ever-growing workload.
There is no distinct separation between work and personal time when working remotely.
A toxic work environment that encourages intimidation, harassment, and/or abuse.
Absence of instruction or direction for the role you are expected to play.
Insufficient or ambiguous communication from management regarding tasks, objectives, and decisions.
Inadequate support, insufficient instruments or other resources, or unsafe working conditions.

Workplace indicators and symptoms of a mental health condition

We all experience terrible days at work on occasion, when nothing seems to go right. You may have trouble concentrating, feel excessively anxious, irritable, or unappreciated, or lack the energy and motivation to complete even the simplest task. But if you consistently feel this way, it may be a sign that something is awry.

Many mental health issues can develop gradually. You can become so accustomed to feeling agitated, anxious, and depressed at work that it becomes "normal." But disregarding the early warning signs of a problem will only make it worse over time, leaving you susceptible to illnesses and other health issues, leading to burnout, and negatively impacting your job performance, relationships, and home life.

Despite the fact that the symptoms of mental health issues can vary widely depending on the condition and the individual experiencing them, it is essential to be aware of any changes in your thinking, feeling, and behavior. If you recognize several of the following symptoms in yourself (or in a coworker or employee), it may be time to seek out for assistance.

Your work performance deteriorates. You struggle to perform your daily responsibilities at work. (as well as at home or social life).
Concentration and reasoning difficulties You have trouble concentrating on tasks, memory and thought difficulties, and even changes in your speech patterns.
Changes in your eating and resting habits. Struggling with insomnia, sleeping too much, sudden changes in how much you consume, or relying on drugs and alcohol to cope more and more.
alterations in your mindset You experience feelings of hopelessness, helplessness, anxiety, and even suicidal thoughts.
Disengagement from activities You lose interest in previously enjoyable aspects of your work, abandon hobbies you once loved, and withdraw from friendships and social activities. This may be accompanied by considerable apathy.
Fear or apprehension You feel excessively suspicious of others at work or in social situations, or experience sudden anxiety and dread in certain situations.
Enhanced sensibility. You are more sensitive to sights and sounds and attempt to avoid overstimulating situations.
Unusual conduct. You feel detached from your environment, exhibit uncharacteristic, unusual, or out-of-control behavior, and see or hear unreal things.
Undiagnosed aches and pains, including headaches, stomach upset, and muscle discomfort.

How to maintain your mental wellbeing at work

When you are feeling agitated and overburdened by the demands of your job, utilizing personal or sick days or taking a vacation can help you recharge and prevent burnout. However, if you have a persistent mental health condition, such as depression or anxiety, you will require more time off.

Care for your mental health in the workplace extends beyond addressing acute mental health issues. It also involves promoting wellness. Even if you are not currently experiencing a mental health issue, caring for your emotional health can help you develop resilience, enhance your work performance, and equip you with the tools to better manage uncertainty and challenges in the future. The following suggestions may be useful:

Power off. Whether working on-site or remotely, it is essential to maintain a healthy work-life balance. This involves taking frequent pauses throughout the day and turning off your screens at the end of the workday. Instead of being available 24 hours a day, seven days a week to respond to work calls, emails, or other messages, it is essential to spend time with friends and family and to relax, recharge, and enjoy yourself.

Practice relaxation techniques. Relaxing and replenishing requires more than just vegetating in front of the television. To protect your mental health and reduce the negative effects of tension, you must activate your body's relaxation response. This can be accomplished by employing a relaxation technique such as yoga, meditation, or deep breathing.

Look after yourself. A good night's sleep, a nutritious diet, and regular exercise can have a significant impact on your mental health, both at work and outside of it. These are also aspects of your existence over which you have greater control than many aspects of your job. The more self-care efforts you make, the better you will feel.

Find purpose and meaning in your task. You can still find meaning and purpose in your employment, even if you dislike your job. Consider how your work benefits others, such as by providing an essential product or service or fostering positive relationships with coworkers. Additionally, seeking out opportunities for additional training or enrolling in job-related courses can help you discover more meaning in your work.

Attempt to network and collaborate. As humans, we yearn for connection. Developing mutually supportive relationships with colleagues, collaborating as a team, and having fun together can reduce stress and improve your mood at work. If you are not close with your coworkers, make an effort to consolidate resources on projects, work more closely with them, and be more social during breaks and outside of work.

Develop resilience. The more resilient you are, the better you can withstand the feelings of tension, anxiety, and hopelessness that can be caused by work-related problems. Developing resilience can also help you recover from career or personal setbacks and maintain a positive outlook. Instead of being a masculine trait, resilience is something that requires sustained effort to develop and maintain.