In many offices, there's an unspoken rule to "keep it professional", leading to discussions that focus strictly on work and avoid personal issues, especially those related to mental health. This can cause people with mental health conditions like anxiety and depression, or those under stress to feel scared to talk about their struggles, fearing judgment or negative reactions from coworkers or managers.
Mental health concerns are common amongst working Canadians. A 2023 survey of insurance plan members revealed that nearly 20% of respondents have been diagnosed with a mental health condition, such as depression or anxiety. Significant contributors to poor mental health can include financial stress, heavy workloads, poor work-life balance, and difficulty navigating relationships with colleagues. Yet it's estimated that 60% of those with mental health problems won't seek help because they're worried about being labelled.
Promoting mental health at work is important for both employers and employees alike. A healthy workplace culture around mental health not only increases productivity and reduces staff turnover, but also improves your overall mood and satisfaction.
If you are struggling with your mental health, it's important to reach out for help. Because stigma around discussing mental health in the workplace remains common, preparing for these conversations can make the process feel less daunting.
Understanding your stressors
When we're feeling stressed, it's important to identify what may be the cause so that we can address it and make positive changes.
Workplace stress can arise in many shapes and forms, such as navigating conflicts with others, managing heavy workloads, maintaining a healthy work-life balance, or dealing with financial strain. Using online self-assessment tools, such as StressAssess, can help you figure out where stress is coming from and what programs might be best suited to help. Assessment tools like this can help employers better understand employee challenges and provide them with the right support.
Help others to help you
It can be challenging to reach out for help, especially in a workplace setting. Learning how to ask for help and express your needs in a healthy way is important for your wellbeing, and promotes a healthy and safe work environment.
After identifying your specific workplace stressors, it's helpful to reflect on their impacts both on yourself and the workplace as a whole. Stress can impact your mental and physical health, as well as negatively affect your productivity, attendance, or workplace relationships. Self-reflection is a powerful way to improve your ability to handle stress and your problem-solving skills.
Then, work together with your employer to find ways to reduce these stressors, especially if they are related to your work environment. For example, if you:
- find that you have difficulty keeping track of verbal instructions, consider using a project management app or written sheet to track tasks more easily.
- are feeling overwhelmed with last-minute requests, ask your employer or colleagues to help you prioritize requests and other tasks.
- are facing constructive criticism in your work, ask for specific directions to ensure you're completing a task correctly. Check-in regularly with your team lead for feedback about your progress and to discuss the areas in which you are doing well or need support.
Embracing stress reduction strategies
Reaching out for support is an important step in promoting mental health and wellness, in addition to stress management techniques that you can start using in your daily routine. Some tips for striking a healthy work-life balance include:
- having energizing break activities throughout the day
- focusing on one task at a time instead of multitasking
- reduce screen fatigue by using the 20-20-20 rule (i.e., every 20 minutes you're using a computer screen, take a 20-second break and look at something that's at least 20 feet away)
- trying stress management techniques such as box breathing (i.e., inhale, hold, exhale, and hold again, usually for 4 seconds in each phase)
- staying connected with others in your social network
- decluttering and organizing your work environment
- improving your emotional regulation (i.e., reflecting on moments where you feel strong emotions and taking the time to listen carefully to others)
Finding the right person for help
In many organizations, there are key contacts that can help you manage your mental health needs. By keeping a list of the people around you who can help, it becomes easier to get the support that you need.
For example, having a discussion with your HR or people and culture representative can help you navigate the resources and programs available to assist you with current stressors, such as counselling, or health, financial, or legal consulting services. There are also Employee Assistance Programs (EAPs), which are confidential services offered by employers to let you discuss personal concerns affecting your personal well-being or work performance.
If you are having any physical or mental health symptoms of concern, speak with a health care provider for further assessment and support. This could include an occupational health physician or nurse if available through your worksite, booking an appointment with your primary care provider, or exploring virtual care options through your EAP. If you are concerned about the safety of yourself or others, don't hesitate to contact your local emergency department or call 9-1-1.
Speaking up about your mental health needs can be challenging. With the right approach and support, you can make a difference not only for yourself, but also for others in your workplace. Check with your employer to learn more about the services and support available in your organization.
All material copyright MediResource Inc. 1996 – 2024. Terms and conditions of use. The contents herein are for informational purposes only. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Source: www.medbroadcast.com/healthfeature/gethealthfeature/Tips-for-Talking-about-Mental-Health-in-the-Workplace
