Making Time for Mental Health at Work
If you have been feeling burned out, stressed or anxious at work lately, you are not alone! One in 6 people report experiencing mental health issues in the workplace¹, and this can significantly impact your overall wellbeing and happiness, as well as lead to other health problems if left unchecked. It may seem impossible to make time in your day to look after your mental health, especially if it feels like you are working non-stop, but taking even a few minutes daily to check in with yourself and reset will not only help you to de-stress, but it will also improve your productivity and efficiency later. Try out a few of the tips below the next time you start to feel overwhelmed at work:

1. Take Your Breaks and Make the Most of Them!
If you have an allocated meal break during the day, try to use this time to disconnect from work as much as possible. Instead of eating at your desk or in a break room, why not try sitting outside if the weather is good? Many of us are also guilty of jumping on our phone or mobile devices as soon as our break begins, but this does not allow your brain to slow down and recover. In fact, one study² shows that just having a smartphone nearby impairs our ability to mentally function at full capacity as our attention is constantly diverted by the desire to check our phones. Alternative ways to spend your time could be listening to your favorite music, reading a book, going for a short walk or engaging in some meditation. All of these activities give your brain some much-needed downtime which will enable you to return to work refreshed and reenergized.

2. Get Some Fresh Air
The majority of people spend their day indoors when at work, and for those who are based in an office, up to eight or nine hours staring at a screen. This confinement is not beneficial to your physical or mental health and can result in increased stress or anxiety. Getting just a few minutes of fresh air during your workday could be the antidote, however, as it raises oxygen levels in your brain and increases serotonin, a neurotransmitter that affects your moods. A study by the Journal of Environmental Psychology³ shows that looking at nature for just 40 seconds can help your brain to relax and improve your overall sense of well-being. So, the next time you are feeling stressed or overwhelmed, try to step outside for a few minutes and breathe some fresh air, you might be surprised at the results!

3. Practice Breathing Exercises
When you are stressed, your body goes into 'fight or flight' mode, which quickens your heartbeat and breathing patterns. Having a few breathing exercises on hand is a proven way to calm yourself down and manage your stress while at work, either from your desk or workstation, or wherever you feel most comfortable doing them. Breathing exercises increase oxygen exchange, which slows down your heart rate, decreases your blood pressure and releases tension in your body. The NHS recommends daily breathing exercises as part of your normal routine to get the most benefit from them, and you can find guided exercises online or by downloading an app like Breathwrk on your phone.

4. Ask For Help
It's not always easy to ask for help when you are overwhelmed at work, but getting the support of your colleagues or manager can make an enormous difference to your mental health. Remember that most people experience work-related mental health issues at one time or another, so you are not alone, and you might find that more people than you think can relate to what you are going through. Many workplaces today also have mental health policies in place for their employees, so find out what your company offers and don't be afraid to use it! However, just as it is important for you to receive help during a tough time, it is equally important to check in on your colleagues if you think they are struggling. A simple 'Are you ok?' can be enough to show someone that you care and are open to talk if they need it.

5. Find a Good Work-Life Balance
No matter where you work or what your job title is, separating your work from your personal life is crucial to maintaining your mental health. Try to turn off notifications from work emails on your personal devices, leave work at a reasonable time and don't accept work calls after hours. These boundaries are important to set with yourself and your colleagues/clients as your brain needs the opportunity to switch off and relax away from the stress of the workplace. In your downtime, you may find that taking on a hobby or doing some form of exercise is beneficial to reducing your stress and taking your mind off work, which can increase your sense of personal happiness overall.

Author: Shirley Carruthers - Content Creator at ParkerSteel

1. Mental Health at Work Statistics
2. Journal Article: Mental Health and Work
3. Scientific Study: Workplace Mental Health