LIVING

Tips to protect your mental health at work Prioritize your wellness in the workplace

Work or being employed is good for our mental health. It not only provides income and status in society, it expands our social life, helps us feel productive and also motivates us to achieve bigger things in life. However, a negative work environment and stressors related to the job have an impact on our physical and mental health. It is important that employers support the mental health of all employees recognizing their unique needs and challenges, and employees prioritize their mental health and seek support at work.

Mental health problems are common in workplaces with some sectors seeing higher rates than others. Depression, burnout, anxiety disorders, alcohol dependence and suicide are some of the problems associated with exposure to stressors at work. When workers experience mental health problems, it has impact not only on the affected individuals and their families, but also on co-workers and morale of workforce as well.

Some employees experience mental health problems differently due to race, gender, job type, immigration status and other factors. Many new immigrants and refugees work in physically demanding jobs, may be assigned fewer hours than others and could also have higher qualifications than the job. Often, immigrant workers do not report their workplace problems, injuries or experiences of discrimination due to fear of being fired and not having an income. Language barriers and not having social support networks in a new country can be a challenge in seeking treatment or care.

When COVID-19 hit our country, those employed in nursing homes, service industries, small businesses, women, migrant farm workers and new immigrants experienced a mental health crisis due to job losses, poor working conditions and managing multiple demands at work and at home. If finding another job is not an option, workers can always try to improve the situation and protect their own mental health.

Here are some tips to protect your mental health at work:

1. Understand your role, job description and expectations clearly in any job you take as it helps you to know where you fit in and what is expected of you.

2. Read the employee handbook, policies and benefits that are provided carefully to seek support and advocate for your rights when a need arises.

3. Identify problems early enough and ask for help with issues such as bullying, sexual or psychological harassment by bringing it to the supervisor’s attention or the union representative. Long-term exposure to a toxic atmosphere affects mental health. 4. Communicate with your managers and peers periodically and handle any negative feedback effectively and provide any comments in a professional manner and not as a personal attack.

5. Utilize your vacation and sick days and use your mental health day (if you have one in your employee benefits plan). This can help you to relax, rejuvenate and better prepare you to handle issues at work with a relaxed approach.

6. Seek mentors at your workplace to get support and guidance. If you are new to the country and the work culture and job roles are different, it is helpful to have someone to talk to – if you are working remotely during this pandemic, schedule virtual conversations when possible.

7. Access any additional training opportunities to help you succeed with co-workers and supervisors on your team. Language training, communication skills, selfadvocacy training and conflictresolution skills are helpful in any kind of workplace environment.

8. Take work breaks to boost your energy and also work performance (especially when you are working from home). It can be relaxing and a distraction from the challenges of work activity and also prevent burnout.

9. Participate in wellness initiatives at work and expand your awareness and knowledge about mental health. This can help you to look for signs of distress in yourself and others, and also what steps to take. Early professional support and treatment can reduce risks for mental illness.

10. Support your physical health by getting good sleep, eating healthy and engaging in physical activity. This has positive effects on your overall mental health and energy levels.

Employers who recognize workrelated influences on the mental health of employees and commit to improve psycho-social conditions, support work-life balance and offer mental health support will be rewarded with increase in employees’ job performance and loyalty to the workplace. Employees who have job satisfaction, good relationships with peers and know how to get help can increase their overall happiness levels in life. The pandemic is posing additional challenges to work life with remote work options and new health and safety protocols. Effective engagement is going to be vital for employers and the employees to ensure a positive and healthy work environment.

Nandini Tirumala is a mental health wellness coach, educator and advocate with 25 years of experience in Canada with a special focus on mental health support services for newcomers and immigrant families.

From crisis to opportunity Recognize where you are at, reset your new normal and regain your vitality

Who would have guessed back in March that we would still be living with the COVID-19 pandemic in November? And yet, here we are. In fact, statistics from the media seem to suggest that we can expect a few more months of living through this crisis.

For some of us, the days this year may have felt exceptionally long, a few others may say they have been short, and some may say they have rolled into one long, blurry pandemic haze.

One thing is certain – life goes on, pandemic or not. Life is a precious gift; the COVID deaths have been a bleak reminder. We get one shot at making our life the best it can be, regardless of the circumstances in which we find ourselves.

If you haven’t already done so, take stock of your year in 2020 and think about how you want to live your life in 2021 – who do you want to be, what do you want to do, and what do you want to have?

The pandemic will bring what it will but your response to those events, and any other external circumstances and life events, is completely within your control. You need not feel stuck or hopeless. It is a choice and decision you make. It can be liberating and empowering to remember that you have the power to choose how you react to events and to other people.

Recognize where you are at

When faced with a crisis there are many ways in which people respond. Let’s look at the Change Curve theory as it applies to the pandemic:

Shock and denial: thoughts such as “is this really happening?”, “this won’t affect me”, “this is a problem in other parts of the world; it won’t happen in Canada”. We may refuse to believe the issue is real and is happening.

Frustration and anger: at the impact and consequences including panic buying, physical and social distancing, business and school closures, changes to work schedules and routines etc. We may be fearful, assign blame, believe conspiracy theories, resist, and protest.

Depression and panic: inevitable and overwhelming thoughts creep in: “will I lose my job?”, “how will I support my family?”, “when will I see my friends and family again?”, “how will I manage?”, “when will this end?”.

Acceptance: as time goes on we start to realize that we are all in this together, that we cannot go back to how things were pre-COVID, that our routines have changed and we may need to pivot, adapt, do things differently. The sooner we get to this stage, the quicker we can let go of the negative reactions, reduce our stress levels, and get back on track.

Problem solving and decision making: we find creative solutions to establish a ‘new normal’. We take time to find the lessons and the positives and make required changes. As we notice, and experiment with, new opportunities, we may discover new strengths, confidence and determination.

Do you recognize which stages you have moved through in 2020? Maybe you moved back and forth between a few stages, having some good days and some not-so-good. What might you need to reflect on to learn to move forward and stay healthy, physically, and emotionally? Reset your ‘new normal’

The challenges we continue to experience with the pandemic provide an ongoing opportunity to reset any unhelpful (and therefore unhealthy) response patterns – be they thoughts, feelings or behaviours.

Some of us may have developed a few unhealthy ways of coping with the anxiety and uncertainty of the pandemic and protecting ourselves against its negative effects, e.g. overeating, comfort eating, over use of stimulants (alcohol, caffeine), digital distractions (social media, TV, media, video games), online purchasing/retail therapy, disconnecting from others etc.

Is it time to say “cancel” or “stop” to a habit or response that is causing you unnecessary stress, draining your energy and/or making you feel unwell? Can you refocus to use your time and energy more purposefully, so you keep moving forward, becoming more of the person you want to be in 2021? What intentions or goals will help you stay on track to a happy and healthy life? Regain your vitality

Our behaviours and thoughts can trigger either a stress response or a relaxation response in the body. When we stay in a prolonged state of fear and anxiety it puts our body under stress and keeps our natural relaxation response from operating at its best. This weakens our body’s defence systems designed to help us fight and recover from illness. Consequently, we end up sick as our immune system becomes depleted.

Healthy habits for our body and mind are key to staying strong and resilient to deal with the inevitable stresses and setbacks in life as well as fight and recover from illnesses.

What three new habits could you keep?

Consider one physical, one mental and one social habit, e.g. get outside for 20 mins of air and movement every day, learn/practise some deep breathing techniques to remain calm, contact one friend or family member every week.

Be proactive and take control of your mental and physical health and wellbeing. It remains your best defence against the COVID crisis.

Hazel Morley has worked as a trainer, facilitator and coach for more than 25 years, in England and after immigrating to Canada in 2009. After her own personal health crisis, she shifted gears to focus on strategies for enjoying optimal health.