Thriving at Work: Strategies for Maintaining Mental Wellness
Written by Sarah Healy
Women are twice as likely to experience depression, PTSD, anxiety, and burnout and over 84% of workers have reported that at least one workplace factor has impacted their mental health. In a world that is constantly evolving and demanding progress, managing your mental health is becoming increasingly more important. With exponential pressure from societal expectations, navigating workplace culture, gender biases, and the interplay of personal and professional life, it can be easy to neglect your mental well-being. If you are career-driven like me, you must pay attention to your mental health as you strive towards your career aspirations.
As someone who strives for career growth and suffers from a dual diagnosis of OCD and Anxiety, I find myself slipping into bouts of procrastination and endless distractions. These are some everyday tips & tricks I use to get through the workday effectively and to cope in the workplace.
Speak Up
If your mental health affects your work performance, break the stigma and express your needs. Sources have found that women respondents were less comfortable talking about their mental health to managers and HR than men, but there was no difference when talking to colleagues or friends. Utilizing your 1:1 with your manager to talk about work strains could improve your mental health and overall performance at work.
Create Sustainable Ways of Working
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60/10 Method
Set an ongoing 60 minute sprint for yourself. Work a 60 minute cycle, with a 10 minute recovery cycle throughout the day. As someone who makes lists, I find that sprints and lists go hand in hand. You may also find the Pomodoro technique useful- 25 minutes of work with 5-10 minute breaks.
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Detox
Sometimes your social media addiction can follow you to work, and you can get caught up in the never-ending scroll cycle. I promise you that Tik Tok will be there after 5 pm. Outside of the iPhone's built-in focus mode features, endless concentration apps and timers will quickly get you to throw your phone in the corner and continue to work.
One of my favorites is Plantie – a time management app that allows you to grow and harvest your favorite fruits while staying focused on your work. It's effective & cute!
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Ambiance
With the advantages of working from home, you can create a more effective and productive workspace. First and foremost, you want to clean your workspace. Nothing calms your mind more than a clutter-free environment. Second step: lighting. Lighting sets the mood for all occasions. Open your blinds, bring in the natural sunshine, or use a desk lamp for a more comfortable vibe. The days of coding in a pitch-black room are over. Don't forget your blue light frames. Finally: background noise! There are endless playlists on YouTube and Spotify that will get the analytical and creative juices flowing.
Some of my favorites include:
Lighting a candle and having plants or flowers around can also be a nice addition.
Setting Boundaries
Setting Boundaries in the workplace is crucial because it helps you maintain a healthy work-life balance and fosters a positive working environment. Understand what matters most to you both professionally and personally.
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Communicate Clearly
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Learn to say "no"
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Set realistic goals for yourself throughout the year
Most importantly, prioritize self-care: Take breaks, utilize your vacation time, and establish boundaries around your working hours. It's ok to take a mental health day too. Once you've established your boundaries, be consistent with enforcing them.
Remember, your mental health matters, and you are not alone.