10 Steps to Positive Mental Health
A Handbook for Young Workers CWU Youth Committee
10 Steps to Positive Mental Health
Step 1: Eat well There are strong links between what we eat and how we feel. Eating a healthy, balanced diet and drinking lots of water will keep us feeling energetic and refreshed. That means no skipping breakfast before work and always eating lunch! Also, limiting caffeine/sugary drinks and avoiding too much alcohol is important. Alcohol can affect our ability to cope, manage and overcome everyday problems and workplace stresses.
Step 2: Don’t judge yourself too harshly The workplace can be a very stressful place and when working to tight deadlines it can be very easy to make mistakes. Just remember, anyone can make mistakes, you’re only human. Remind yourself instead of your achievements, small and large, and don’t dwell on the mistakes that are long gone. Chances are, no one else remembers!
Step 3: Ask for help if you need it We can all be overwhelmed by how we feel or because our workload has gotten on top of us. People do not like asking for help as it can make them feel others may perceive them as incapable of doing their job. This is not the case. Everyone needs a helping hand now and then, and always remember; asking for help when you can’t cope is a sign of strength, not weakness.
Step 4: Get a good night’s sleep To be productive, mentally sharp, emotionally balanced, and full of energy during our waking and working hours, it is essential that we sleep well at night. Quite simply, the way we feel all day is dependent on whether we get a good night’s sleep. While this is easier said than done, keep in mind that a disrupted sleep pattern can be very destructive to our mental health. If you are having trouble sleeping, your family doctor can advise and help you create a healthy sleep routine.
Step 5: Keep in touch with family and friends Friends and family can make us feel loved and cared for. While the strain and stresses of the workplace can often mean you do not see friends or family for what might feel like an age, always remember that those close relationships are the most important part of our lives and having supportive caring relationships is essential to maintaining our sense of wellbeing. So make the effort to write that email or make that call!
Step 6: Have fun! Just because you’re in a busy workplace doesn’t mean you can’t have a bit of fun! Get to know your co‐workers and join in their conversations and jokes. A friendly and fun work environment can relieve a lot of the stresses and pressures of your job. And who knows, you might find out you’ve more in common with your colleagues than just where you work!!
Step 7: Get organised We all know that things like being late for work, forgetting appointments or misplacing your car keys when you’re leaving the office can stress you out. But this can be easily avoided by organising yourself. Make a place at your desk for your keys, wallet, glasses etc and keep a day planner to make sure you don’t miss any important meetings!
Step 8: Relax Worrying about work is stressful enough, but taking that worry home with you can really impact on your mental health. You can counter this by spending time on a hobby. Taking the dog for a walk or just relax with a good book. And don’t spend the weekend waiting for work!!
Step 9: Keep active I know that after a hard day’s work the thought of exercise doesn’t seem too appealing. But regular exercise can boost our self‐esteem, be a way of making new friends/team‐mates, and help us to concentrate and to sleep more soundly. With regular exercise you feel more positive and are better able to cope with problems and stress. And it doesn’t have to be a chore; find a sport or activity you like and get involved!!
Step 10: Dare To dream… Wishing for that promotion or you just want to be the boss?! If you have a personal ambition or dream, don’t tell yourself that it’s impossible or foolish. Feeling hopeful about the future and taking steps to realise that ambition needs careful nurturing. The most extraordinary challenges have been overcome by ordinary people who had very big dreams and refused to lose sight of those dreams. This potential is within all of us!
What to watch out for with Mental Illness
1. Appearance How does the person look? Are they calm and dressed appropriately? Are they as clean and tidy as you would expect them to be? Do their actions seem restless and agitated, or the opposite, tired and slowed down? Do they behave aggressively? Do they appear suspicious of you or others? Do they look at you openly or do they look down or away all the time, avoiding eye contact? Do they seem to talk to themselves for no obvious reason? Do they seem to lack concentration?
2. Speech Does the person speak at all? Can you make sense of what they say and how easy is it to understand what they are saying? Do they speak too loudly or too quietly, or does the volume of their voice seem normal? What do they speak about?
3. Emotion Does the person appear or act in a way that is unusually or inappropriately over‐ cheerful (too happy), or do they seem very sad for no clear reason? Do they behave in a fearful or aggressive manner? Do they feel worthless or have no hope for the future?
4. Thinking Listen carefully to the context of what people say, because this provides a clue to how they are thinking. What does the person worry about? How much do they worry? Are these worries common to most people or do they seem extreme or at odds with reality?
5. Perception This refers to the person’s ability to connect with the outside world through their sensory organs (eyes, ears etc). Does the person see, hear, smell, taste or touch things that aren’t there, or not sense objects that are? When a person perceives things that are not really happening this is called a hallucination. Ask a person, or their friends or family, if the person sees or experiences things that might indicate they are having hallucinations.
6. Insight This refers to whether the person is aware that they have a problem. For example, the man who fears his wife is being unfaithful may believe this to be true, even when the evidence strongly contradicts him. In such circumstances, he is likely to be unaware that what he thinks about his wife is a symptom of his mental illness: he lacks insight.
7. Eating and sleeping habits Does the person oversleep or not sleep much at all? Do they suffer from insomnia? Do they have nightmares? Does the person have no appetite or overeat? Do they seem to be gaining or losing large amounts of weight?
8. Increased dependence Has the person notably increased their intake of alcohol, cigarettes or drugs? Have they developed dependence(s) where there previously was none?
9. Work Has the person’s performance in work dropped or are they overworking and driving themselves to excess? Are they having increased sick absences? Is their timekeeping poor? Is the person having difficulties with workplace relationships?
10. Illness Does the person look physically sick? Do they experience headaches or tearfulness? Are they lethargic? Do they have upset stomachs or experience nausea? Does the person suffer from aches and pains (back, joint pains etc)? Do they suffer from unnecessary stress? If you notice someone exhibiting some or all of these signs, you should encourage them to seek professional help from a trusted source. Samaritans 116 123 (Mental Health) Aware 1890 303 302 (Mental Health) National Drugs & HIV 1800 459 459 (Drugs & Alcohol) Console 1800 201 890 (Suicide & Bereavement) LGBT Helpline 1890929 539 (Sexuality) (Crisis Pregnancy) Cura 1850 622 626 Rape Crisis Network 1800 778 888 (Sexual Assault) Women’s Aid 1800 341 900 (Domestic Violence)
Supporting Someone with Mental Illness The vast majority of people who suffer with mental health problems can live full and successful lives. Especially if they’re getting help and support from professionals and those around them.
1. Avoid being judgmental Keeping an open mind may help to create a safe environment for your co‐worker, which may mean they are more likely to relax and enjoy themselves.
2. Talk about what they find helpful Make conversations about their mental health problem easy and open. Try asking what helps them when things are tough. By talking openly, you are letting the person know you support them. You may like to talk about what you’ve read and ask how they feel about it.
3. Respect your co‐worker’s limits There may be times when your co‐worker says they are not able to do something because of their mental health problem. Respect this and don’t put extra pressure on them. Often those taking medication are not able to drink alcohol. This may make it hard for your co‐worker in certain social situations. If this is the case, it may be helpful to arrange work nights that don’t involve alcohol.
4. Stay in touch Let them know you’re there. Don’t avoid them. Even texts or emails if they’re not in work to stay in touch can make quite a difference to them. Continue to invite them to take part in social activities. This can be difficult when you are not getting much back but can really help them in the long‐run.
5. Be patient Your co‐worker will have good days and they will have bad days. Accept this and don’t try to “cure” them.
6. Encourage your co‐worker to stay with their medication It’s likely that someone with a long‐term mental health problem will be on regular medication. This may have side effects, which means your co‐worker may not enjoy taking it. However, medication is often an important part of management, and they may need your support to stick at it (if they have disclosed that they are taking
prescribed medication for their condition). If your co‐worker stops using or changes the amount of medication they use without getting the OK from their psychiatrist or doctor, encourage them to make an appointment quickly. Similarly, if they’re experiencing side effects that weren’t expected, they should also contact their psychiatrist or doctor.
7. Ensure you have contact numbers Having contact numbers of people, such as family and/or close friends, is often important in helping a person through a crisis. It means you can contact someone who knows your co‐worker, should they be in a situation where they are unsafe and need some help.
8. Get help for your co‐worker For those who have a mental health problem, there may be periods of time when things are not manageable. Harder times may be triggered if your co‐worker has been over‐stressed or there has been a traumatic event or a change in medication. These things can trigger the characteristics of the mental health problem they experience. This is often called an ‘episode’.
9. When you’re concerned If you’re concerned your co‐worker is not behaving as they normally would, encourage them to talk to someone they trust like their doctor, psychologist or psychiatrist. If you think your co‐worker is likely to hurt themselves or someone else, find some help immediately even if they don’t want you to.
10. Look after yourself Sometimes when we’re helping someone we forget to look after ourselves. Take care of your own needs as well as helping your friends or co‐workers. Make sure that you don’t give up things you enjoy, and if you’re feeling tired or overwhelmed, take some time out and relax. More information/resources on understanding and supporting someone with a mental health problem, such as depression, bipolar, eating disorder etc, is available on the Reach Out website http://ie.reachout.com
CWU Youth Committee William Norton House
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Dublin 1
CWU Youth Committee Ireland @YouthCWU