For many of us, work is a major part of our lives. It is where we spend much of our time, where we get our income and often where we make new friends. Having a fulfilling job can be good for your mental health and wellbeing.
Everyone deserves a mentally friendly workplace where they can thrive. Both employers and employees have a role in in creating this.
Read our guide on how to support both your mental health and your colleagues’ at work.
What is mental health and how does it affect people at work?
What is mental health?
Mental health is the way we think and feel and our ability to deal with the ups and downs of life. We all have mental health, just as we all have physical health. When we enjoy good mental health, we have a sense of purpose and direction, the energy to do the things we want to do, and the ability to deal with the challenges that happen in our lives.
What are mental health problems?
We all have times when we feel down, stressed or frightened. Most of the time those feelings pass, but sometimes they develop into a mental health problem like anxiety or depression, which can impact on our daily lives. For some people, mental health problems become complex and require support and treatment for life.
Factors like poverty, genetics, childhood trauma, discrimination, or ongoing physical illness can make it more likely that we will develop mental health problems. But mental health problems can happen to anybody.
What does the law say about mental health?
We have a wide range of legal rights that protect our mental health at work. These range from basic human rights such as the right to freedom of expression and freedom of association, to the health and safety legislation that keeps us safe from hazards, including psychological hazards.
People with ongoing mental health problems are likely to meet the definition of having a disability under the Equality Act (2010) in England, Scotland and Wales and the Disability Discrimination Act (1995, as amended) in Northern Ireland. This means that people with mental health problems are protected from discrimination and harassment and are entitled to reasonable adjustments to adapt their job or work.
How can I look after my mental health at work?
We can all take steps to improve our own mental health, and build our resilience – our ability to cope with adversity.
Self-care is a skill that needs to be practised. It isn’t easy especially if we feel anxious, depressed or low in self-esteem.
Assets, challenges and goals
Try looking through the 10 evidence-based ways to improve your mental health below.
There’s bound to be one or two you do well. These can be your assets – your go-to methods for working on your wellbeing.
Look for one or two you find hard. These can be your challenges. It may be that these areas are the ones you neglect under stress.
Finally, look for one or two areas that you feel you could work on or try. These can be goals. Your goals and challenges can be the same but it’s sometimes kinder to yourself to have some goals that you can meet more easily.
You can use the worksheet in our guide (p28-29) to write down your assets, challenges and goals.
1. Talk about your feelings
Talking about your feelings can help you maintain your mental health and deal with times when you feel troubled.
It can be hard to talk about feelings at work. If you have colleagues you can talk to, or a manager who asks how you are at supervision sessions, it can really help. Identify someone you feel comfortable with and who will be supportive.
If you don’t feel able to talk about feelings at work, make sure there’s someone you can discuss work pressures with – partners, friends and family can all be a sounding board.
2. Be mindful of your activity levels
Regular movement can boost your self-esteem and can help you concentrate, sleep, and generally feel better.
Movement doesn’t just mean doing sport or going to the gym. Experts say that most adults should do some form of physical activity every day. Try to make physical activity that you enjoy a part of your day.
3. Eat well
What we eat can affect how we feel both immediately and in the longer term. A diet that is good for your physical health is also good for your mental health.
It can be hard to keep up a healthy pattern of eating at work. Regular meals, plus plenty of water, are ideal.
Try and plan for mealtimes at work – bringing food from home or choosing healthy options when buying lunch.
Some people find public eating at work very stressful because of past or current eating disorders. So, if someone doesn’t want to come to work dinners, or makes different food choices in the office, don’t pass comment or put pressure on them to join in.
4. Drink sensibly
We often drink alcohol to change our mood. Some people drink to deal with fear or loneliness, but the effect is only temporary.
Most people don’t drink at work – but most of us recognise the pattern of drinking more at the weekend or in the evening when work is hard going.
Be careful with work functions that include drinking. It can be tempting to have a drink to get ‘Dutch courage’, but if you feel anxious you may drink too much and end up behaving in a way you’d rather not, which will increase feelings of anxiety.
5. Manage your relationships
Relationships are key to our mental health. Working in a supportive team is hugely important for our mental health at work.
We don’t always have a choice about who we work with, and if we don’t get on with managers, colleagues or clients, it can create tension. It may be that you need to practise more self-care at these times, but you may also need to address difficulties.
Work politics can be a real challenge when we have mental health problems. It can be helpful to find a mentor or a small group of trusted colleagues with whom you can discuss feelings about work – to sense check and help you work through challenges.
Try and make sure you maintain your friendships and family relationships even when work is intense – a work–life balance is important.
6. Ask for help
None of us are superhuman. We all sometimes overwhelmed by how we feel or when things don’t go to plan.
Your employer may have an Employee Assistance Programme. These services are confidential and can be accessed free and without work finding out. You may also be able to access occupational health support through your line manager or HR service.
The first port of call in the health service is your GP. Your GP may suggest ways that you or your family can help you, or they may refer you to a specialist or another part of the health service.
7. Take a break
A change of scene or a change of pace is good for your mental health.
It could be a five-minute pause from what you are doing, a book or podcast during the commute, a half-hour lunch break at work, or a weekend exploring somewhere new.
Sleep is essential to our mental health. Without good sleep, our mental health suffers and our concentration goes downhill. Getting good sleep can be particularly difficult if you work in shift patterns or irregular hours. Check out our guide on sleep and mental health.
When we are stressed, it can seem even harder to take the breaks we are entitled to – when we need them most. Try and plan periods of leave for the year so that you always have a break to look forward to.
When you are on leave or at home, resist the temptation to check in with work. If you find that you can’t break away, it may be a sign that you should be re-examining your workload to manage stress.
8. Do something you're good at
What do you love doing? What activities can you lose yourself in? What did you love doing in the past?
Enjoying yourself can help reduce stress. Doing an activity you enjoy probably means you’re good at it, and achieving something boosts your self-esteem.9
Concentrating on a hobby, like gardening or doing crosswords, can help you forget your worries for a while and can change your mood.
If possible, you should plan your workload to include tasks you know you are good at, so as to ‘sandwich’ things you know will be harder or more stressful.
9. Accept who you are
We’re all different. It’s much healthier to accept that you’re unique than to wish you were more like someone else.
Feeling good about yourself boosts your confidence to learn new skills, visit new places and make new friends. Good self-esteem helps you cope when life takes a difficult turn.
Be proud of who you are. Recognise and accept the things you may not be good at, but also focus on what you can do well.
Try not to invest in only building self-esteem around work success. This can create a risk that when things go wrong, it can be really tough. Instead, try to balance this with things you do outside of work, too.
10. Care for others
Caring for others is often an important part of keeping up relationships with people close to you.
Working life can provide opportunities to care for others – contributing through vocational jobs like nursing or care work can be hugely significant for mental health. Working in caring based industries may mean you need additional support from friends, family, and your employer in managing the emotions involved in caring.
In other jobs, you can choose to be there for colleagues – either as a team-mate, or as a line manager, when strategies like coaching and training are good ways to support others.
How can I support a colleague with their mental health?
Talking about mental health can seem daunting, but we’ve all had conversations with people about bereavements, breakups and other life events. They’re not always easy, but they often mean a lot to a person having a tough time.
It all starts with asking someone how they are doing in a warm and authentic way – giving them a chance to realise that you are being sincere and friendly.
Read our tips on talking to a colleague about their mental health.
Find the right time and place
There’s a time and place for everything – and when it comes to talking with someone about their mental health, that means a time and place that is most comfortable for them.
- Make time to talk without rushing.
- Find a place that’s comfortable to them.
- Give them your full attention and minimise disruptions.
Use active listening
Listening is vital for every relationship. Active listening is a term for a range of techniques that keep us present and engaged in a conversation.
- Try and have eye contact, unless the person you are talking to doesn’t seem comfortable with that.
- Use open body language - open arms and turning slightly towards them.
- Acknowledge what’s being said with appropriate nods and gestures, and repeat what they’ve said to check you got it right.
- Ask direct and appropriate questions – but it’s not appropriate to probe for more details than a person is prepared to give.
- When the conversation ends, recap what you have discussed and agreed, and make sure you do what you say you will.
Manage your own feelings
It can be hard to hear difficult or upsetting things, but you want to reassure and encourage the person – that means not showing signs of surprise or judgement.
You want to reassure the person that it’s OK to be speaking to you, and that you will treat what they say with respect.
It is tempting to immediately start suggesting solutions to problems – but it’s wise to ask a person what they want to happen. They may welcome suggestions, but, equally, they may just need to vent.
How do I respond to thoughts of suicide?
It is a myth that talking about suicide makes it more likely. If you are concerned that a colleague might be having thoughts of suicide, the best thing you can do is ask them directly. You can ask ‘Have you had thoughts about suicide?’ during a conversation about someone’s mental health.
If your colleague says they are feeling suicidal or can’t go on, or if you suspect they are thinking of taking their own life, it is important to encourage them to get help.
They could contact the Samaritans straight away – they can call 116 123 for free. You could also help them to call their doctor or a close friend or colleague.
If you are concerned for someone’s immediate safety, or they tell you that they plan to end their life imminently, you can call 999 and ask for the police or take them to an A&E Department.
How can I support a person with ongoing mental health problems?
Most people who develop mental health problems recover well, if they have the right support from the people in their lives.
For some people, an episode of mental ill-health is a one-off – triggered by events. Equally, there may be no cause at all. For others, mental health problems can be longer term, or episodic over a lifetime.
Recovery isn’t the same thing as cure – often people learn to live with aspects of their mental health problem.
Supporting a colleague who has a mental health problem is about helping them to find ways to recover, helping them to stay well, and ensuring that the workplace is a safe and pleasant place to be, free from discrimination.
Get more tips on supporting your colleagues and tips for line managers in our guide.
Employer checklist for creating mentally healthy workplaces
- Value mental health and wellbeing as core assets of your organisation.
- Support the development of compassionate and effective line management relationships.
- Address discrimination.
- Value the diversity and transferable skills that lived experience of mental health problems bring and support disclosure.
Further reading and resources
Access to Work
Government funded scheme to support employers to make reasonable adjustments to work.
gov.uk/access-to-work
Acas
Conciliation service, providing briefings, training and support on conflict at work, discrimination and dispute.
acas.org.uk
Equality Act and Disability Discrimination
equalityhumanrights.com/en/advice-and-guidance/disabilitydiscrimination
Disability Discrimination Act (Northern Ireland)
In Northern Ireland
Minding Your Head
National mental health and emotional wellbeing campaign from the Public Health Agency (PHA) and Health
and Social Care (HSC).
mindingyourhead.info
In Scotland
SeeMe at Work
National anti-stigma programme co-delivered by the Mental Health Foundation and SAMH.
seemescotland.org/workplace/see-me-in-work
In Wales
‘Public Health Wales’ Hapus
National good mental wellbeing programme in Wales.
hapus.wales
How to guides
Short, evidence-based guides on different topics:
- How to manage anxiety and fear
- How to manage stress
- How to sleep better
- How to look after your mental health using exercise
- How to look after your mental health using mindfulness
- Our best mental health tips
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Mental Health and Wellbeing in the Modern Workplace
Learn how to build personal strategies to improve your own mental health and well-being at work as well as supporting others. Whether you are working in HR, a manager seeking guidance, or a team member wanting to improve your workplace culture – there is something in this course for you. The course shares the expertise from the Mental Health Foundation and Mental Health at Work CIC.
