How to Manage Your Mental Health at Work

Learn how to maintain your mental health and power through to success.

Mental health is about how you act, feel, think and cope with stress. It is an integral part of every aspect of your life, yet it is something that is not often discussed in the workplace. In reality, mental health is a growing concern, with the AIA Health Matters Survey 2021 finding that nine out of 10 Singaporean working adults are struggling with their mental health.

Mental health (or lack thereof) is not just limited to mental health issues – like depression or anxiety. According to Singapore’s Institute of Mental Health, not having mental health issues does not equate to good mental health. In fact, good mental health refers to “the presence of positive characteristics”. For instance, in professional life, a positive characteristic for good mental health is a work-life balance.

Fortunately, there is rising mental health awareness today, from more graduates wanting to work for employers that offer a good work-life balance, to more companies offering mental health support.

But good mental health at work is not just about good work-life balance, however. There are other ways to manage your mental health at work. Try subscribing to these methods to keep your mental health game up.

Make “to-do” lists Avoid gossip at work Take breaks

Feeling the need to get up to speed in your new job can be overwhelming. You are dealing with being the new boy or girl on the block (or office), you do not have as much experience as your peers around you, and you have been given a list of tasks to complete by a certain deadline.

And although the offer of help is typically extended to new hires, you will likely still feel like you are buried under a mountain of work.

This feeling of being overwhelmed will likely be accompanied by constant flitting from task to task as you finish one and try to decide on what to focus on next.

So, instead of contributing to what might become a mental health issue, start making “to-do” lists. They can range from decorated corkboards to even just basic pen and paper. You will be able to get your thoughts in order, and get a good feeling every time you check something off the list. Although gossip at work does offer good entertainment fodder, or even provides an opportunity for you to get to know your new co-workers better, it can cause conflicts and disrupt team harmony if you are not careful.

If you have any problems with a colleague at work, speak directly to the person. This will reduce miscommunication – which often results in frustration and poorer mental health – and may lead to a quick resolution with minimal stress.

Consider getting your supervisor or manager involved as a mediator if required. Exploring a new place over the weekend and letting a part of your mind rest is a break. But a five-minute jaunt to the kitchen or pantry for a slice of cheese or chips constitutes a break as well.

A few minutes taken here and there will be enough to let you unwind and destress a little before you jump back to the demands of your “to-do” list. To ensure you are getting enough “me time” to keep yourself mentally buoyed and healthy, though, you can schedule 30-minute work blocks, with five-minute breaks in between.

Consider: Keep your “to-do” list simple and specific. Include a time frame for every task (and reward yourself every time you meet it), and do not forget to tick them off when completed. Consider: Some ways to diplomatically avoid these situations are to smoothly change the subject by focusing on “non-gossipy” bits of the conversation, or simply steering away from the topic by revisiting a previous talking point. If that fails, simply walk away and concentrate on your work. Consider: Scrolling through the news feed and reading something unrelated to your work. Alternatively, you can simply sit still for a few minutes and sort your thoughts out.

Decorate your workstation

Get to know signs of a problem Do not be afraid to ask for help

Looking at little personal touches at the desk you are assigned in the office can help you de-stress when working life threatens to overtake you. These little decorations can help you re-centre yourself and recall positive memories that will keep your mental health up. But before you start bringing in fairy lights, check with your company if there are any guidelines.

If decorations are allowed, take note to not clutter your desk with too many pictures or reminders of your hobbies. At the end of the day, you are still a working professional in a corporate space.

When mental health starts to slip, there will be some changes to behaviour, whether it is a lower concentration level, frequent tiredness, or taking longer to complete what are deemed simple tasks. Unfortunately, most tend to write it off or just work harder to get more done – which actually makes the issue worse.

It is possible some of these signs may just be you taking a bit more time to adapt to your new schedule. But in any case, counter them with exercising, picking up a new hobby outside of work, or talking to someone about how you feel. There is absolutely no shame in asking for help. Recognise that needing help is not a failing on your part, and give yourself permission to ask for help. You do not even need to jump straight into counselling sessions if you do not feel ready for that; you can turn to family or close friends for a listening ear.

Consider: Decorate your desk with a pillow for comfort, or a shawl or jacket for warmth. Other options include framed inspirational quotes to motivate you, or even pictures of your pets and family. Consider: Support groups can connect you with other people with similar issues. Anonymous hotlines, on the other hand, offer safe zones as they allow you to talk to strangers. You can also seek professional help if you want to guarantee confidentiality.

This list – although not exhaustive – can help you manage your mental health at your first job. But it needs constant work. Mental health is a fluid thing, affected by your circumstances of the day and what you need at any given time. No one formula works for everyone as everyone has different needs and personalities.

Instead, figure out what works best for you. Then use it to manage your mental health in the best way possible, so you can always put your best foot forward.

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