World Mental Health Day: Mental Health at Work

In the fast-paced world we live in, the pressure to perform, meet deadlines, and balance multiple responsibilities often takes a toll on our mental health. As we mark World Mental Health Day, it’s crucial to address one of the most important and often neglected aspects of our lives — mental health at work.

Work culture, particularly in India, is more about spending a lot of time at work and being continuously productive. The majority of the employees and students are facing pressure and stress issues in their daily lives. On the other hand, the good news is that we can actually come up with a healthier and more sustainable equation between work and life if we focus on work-life balance, effective stress management, and proper support systems.

Finding Work-Life Balance

Achieving a balance between personal life and work responsibilities can feel like walking a tightrope At times, when there are assignments juggling between students or corporate demands targeting employees, it is easy to forget one is bound to have care for oneself. Creating a boundary between work and personal time is key. Here are just a few steps to strike that balance:

1. Define boundaries: Protect the evenings or weekends of yourselves or your families from work responsibility or duty.

2. Time management: Use tools like time-blocking to schedule a set of tasks at work and prioritize how long you take for your breaks in between.

3. Regular unplug: Use the hours after work to remove work-related emails and notifications, which one doesn’t have to keep burdening themselves with.

Remember, balance is key. One cannot produce at work if one is spent personally. And yes, that’s perfectly fine-it’s mandatory to break the tension from time to time.

Managing Stress at Work
There are always feelings of stress that could be shocking at times-emergency deadlines, overwhelming projects, or even personal issues. Managing stress in the workplace is just one of the many steps to a healthier work environment. Here’s how:

1. Breathe and Relax: Practice deep breathing exercises to calm your mind during stressful situations. A simple exercise is to inhale for 4 seconds, hold for 4, and exhale for 4 seconds.

2. Small Breaks, Big Impact: Take regular short breaks during work to refresh your mind. Whether it’s a short walk or simply stretching, these small moments help recharge.

3. Focus on What You Can Control: Instead of stressing over things you cannot change, direct your energy toward actionable tasks that move you closer to your goals.

Dealing with Anxiety: Coping and Strategies

The feeling of anxiety, particularly work-related anxiety, can be so overwhelming sometimes; however, coping skills will hopefully manage such anxiety. A strong support system is one of the best coping skills against anxiety. It could be friends, family, or colleagues who understand that you are in a tough spot and are there to help.

Here are a few helpful tips to cope with anxiety:

1. Recognize Your Emotions: It is okay to be nervous. Tolerate such feelings rather than suppressing them.

2. The 3–3–3 Rule: When anxiety hits, use the 3–3–3 rule to ground yourself. Name 3 things you see, 3 things you hear, and move 3 parts of your body. This technique helps you stay in the present moment and reduces feelings of anxiety.

3. Share Your Feelings: Talk to someone you trust about how you are feeling. Whether it’s a friend, colleague, or a counsellor, sharing helps lighten the load and gives you a fresh perspective.

It’s Okay to Not Be Okay

We are mostly under pressure to be strong and composed, especially on the job. But it’s perfectly okay to cry, make mistakes, and ask for help. Remember:

1. Cry When You Need To: Releasing emotions through crying can be incredibly therapeutic. Don’t bottle up your feelings.

2. Make Mistakes and Learn: No one is perfect, and making mistakes is part of growing. What matters is that we learn from them and move on.

3. Ask for Help: It’s fine to need help. Go to mentors and colleagues or professionals for help once you feel that things are getting tough.

As shown in the calming photos, some of the reminders are affirmations that remind one of him/her by the daily mantra such as “I am enough,” “I am not defined by my pain,” and “It’s okay to make mistakes” to remind oneself of how to be nice to one’s self. Affirmations are really powerful tools in the journey toward good mental health.

Support Systems: The Key to Resilience

Whether you’re a student or a working professional, having a solid support system is invaluable. A network of understanding colleagues, supportive friends, and caring family members can help you through tough times. Here’s how to build a healthy support system at work:

1. Create Open Channels of Communication: Speak up about how you’re feeling. Sometimes, the simple act of voicing your stress can help reduce it.

2. Be Kind to Yourself and Others: Compassion starts with you. Treat yourself gently when things aren’t going well and extend that same kindness to others. This can build a stronger, more empathetic work environment.

3. Provide and Accept Support: Know that it is okay to ask for support and help at times. Similarly, providing support to a colleague will help set up a sense of community.