For this year’s World Mental Health Day (WMHD), the theme is ‘It’s Time To Prioritise Mental Health in The Workplace.’ In addition to comments from Shake My Hand’s amazing team of Volunteers, I decided to take inspiration from this theme and also write about all the advice I would give around mental health in the workplace, varying from tips to manage the thoughts and feelings you might struggle with in applying for jobs to coping with having to delegate…
5 Ways to Manage Your Mental Health
When Applying for Jobs:
1.
To
manage the risk of tension headaches and feelings of stress and frustration; regulate
how much time you’re spending on the computer/in front of a screen; strained
eyes can also be hugely unhelpful.
2.
To
ensure you feel confident that you’ve tried your best, do your research in your
application; look at the previous work of the company to check any ideas are new
and thoroughly read the job description to mention specific requirements and skills
by detailing how you meet them.
3.
To
feel supported and/or reassured in your decision to apply; consider confiding
the fact you’re applying in a friend of loved one, or if this is inappropriate
or just not right for you and your situation, create a list of pros and cons in
applying to read over for yourself.
4.
To
remain organised and efficient, keep a record on your computer or in the notes
section on your phone of each job you’ve applied for and what you wrote in your
application. You could also add the date you applied and the application closing
date to your calendar/reminders.
5.
To
feel less stressed and pressured, actually have the time to put together your
applications scheduled in your calendar/diary or set a timer when you’re making
a start on them, so that you aren’t working on them late at night, at the weekend,
or for hours upon hours!
5 Thoughts/Feelings in Interviewing
& How To Cope With Them:
1.
Nerves:
the most common feeling/thoughts in preparing for and attending an interview. But
nervousness can be very quickly released through activity e.g. exercise, like
going for a run, or activities requiring less energy(!) like reading – anything
that demands that you pour your attention and focus your concentration into an
alternative.
2.
Anticipation:
the main difficulty in considering what to expect – both in the actual
interview and in waiting for the result afterwards. You can cope with anticipation
through rationalising the thoughts and worries that are likely racing through your
mind by writing them down or saying them out loud – even if just to yourself!
3.
Poor
Self-Esteem: lacking in confidence prior to, during, and after, an interview has
the potential to derail your chance of success. You could boost your levels and
thoughts of self-esteem through feel-good activities e.g. listening to upbeat
music, engaging in some sort of beauty regime or pampering time, or buying
something new to wear to your interview etc.
4.
Stress:
you can feel stressed in interviewing for a number of reasons. The best way to
cope with most of these reasons though, is to utilise organisational techniques
like making notes of any questions you have for your interview and/or to engage
in a self-soothing activity like taking a bath or shower or getting cozy in bed
and reading a book.
5.
Failure:
thoughts or concerns around failure can be rife in interviewing because there
might always feel like a chance that you’re unsuccessful. To cope with this, it’s
mostly about needing to remind yourself of self-actualising mindsets and mottos
that will instil a sense of confidence that even if you don’t get the job, you
aren’t a failure; there are still positives in life.
5 Ways To Cope With A ‘No’ After
Interviewing:
1.
Remind
yourself of all the other opportunities you still have; like that saying about when
one door closes another one opens – it can be really true!
2.
Consider
writing a list of lessons you feel you’ve learnt or feedback you were given, to
avoid the interview beginning to feel pointless and worthless.
3.
Engage
in a feel-good, self-soothing, confidence-boosting activity e.g. having some
sort of pamper session, a solo dance party(!), looking through inspirational
quotes on Pinterest.
4.
Spend
some quality time with friends, family, and loved ones who will remind you that
you’re massively loved, valued, respected, and appreciated by important and
meaningful people.
5.
Do
something you enjoy and which you find relaxing and therapeutic e.g. reading,
doing some puzzles, writing, drawing, playing with a pet etc.
5 Tips To Managing Thoughts &
Feelings From A ‘Yes’ After Your Interview:
1.
Feeling
unworthy? Consider the person/people and company or organisation who have
offered you the job and think about how much you respect them to realise that
you can’t imagine them making a wrong decision like completely hiring the wrong
person!
2. Feeling like a fraud? If you
didn’t have the certificates, qualifications, and experience that they were
looking for then you wouldn’t be sitting there with a ‘yes’ right now, would
you? *And yes, we can sometimes all exaggerate with job applications, but you
should never do that to the point that in reality, you’re completely incapable
of doing the job you’re applying for! *
3. Scared you’ll jinx it by telling
people? A lot of people actually don’t spill the beans on a new job until the contracts
are signed and Day One is underway – which is a very sensible and responsible
way of doing things! So, don’t feel pressured to shout it from the rooftops;
you could always just confide in a couple of special people if you’re full of celebratory
energy!
4. Anxiety for starting the job
already? Engage in an anxiety-busting activity like doing different breathing
techniques, mindfulness exercises, relaxation colouring, lighting a candle, cuddling
up in a blanket, reading… etc.
5. Buzzing, unsettled energy? Try turning
it into doing something productive like doing some exercises, some housework or
chores, a full food shop and fill your cupboards and fridge to the brim(!), set
a smaller mission of finishing a book, or completing a puzzle.
5 Ways To Manage Your Mental Health On
Your First Day At Work:
1.
Remember
that everyone there will have had their First Day at some point too!
2.
Utilise
any breaks or lunchtime to really decompress with an ‘alone activity,’ like
reading.
3.
Have
something to focus on after your shift – even if it’s something to do by
yourself!
4.
Make
sure you keep your energy levels up in whatever way possible!
5.
Have
a debrief with a colleague or your Manager after your shift.
5 Tips To Coping With Too Many Tasks,
Duties, & Responsibilities At Work:
1.
Prioritise
2.
Delegate
3.
To-Do
lists
4.
Be
honest
5.
Multi-task
5 Signs Your Mental Health is
Deteriorating in The Workplace:
1.
You
start dreading doing a shift.
2.
You
hate when a new task comes your way.
3.
You
feel anxious and stressed at the thought of your deadlines.
4.
Your
only motivation to work is the thought of your pay check.
5.
Relationships
with colleagues begin to suffer.
5 Things To Do If Your Mental Health is
Suffering In The Workplace:
1.
Seek
help and support from colleagues who will better understand and appreciate your
position. Or you could contact a mental health helpline or online support
service. You can find a ton of useful contact information in the Shake My Hand Help
Directory: Help
Directory | Shake My Hand (shakemyhandcampaign.com)
2.
Make
the most of your time off by engaging in relaxing or therapeutic activities and
consider beginning a new – or indulging in an old – hobby that will serve as
the perfect distraction and fun past-time to brighten your mood or encourage
you spend time with friends, family, and loved ones.
3.
Consider
writing down all your thoughts and feelings around work to promote the opportunity
for you to be able to put your finger on exactly what about your work is affecting
your mental health and in doing so, you might feel a better sense of – or an ability
to – be able to think of ways to improve the situation.
4.
Do
something that will remind your of all the reasons why you wanted this job in
the first place and all of the things about your job, the workplace, your
duties and responsibilities that you still like and enjoy; as well as your favourite
and most helpful colleagues and any rewarding affects your work has on your
mental health and your life in general.
5.
Ask
for advice and the thoughts of friends, family, loved ones, and perhaps
colleagues if appropriate; this can help you to remain realistic, reasonable, balanced,
and to be able to resist any catastrophising in considering confrontations with
your Manager or quitting your job entirely.