Keep Calm & Stay Sane: 6 Ways to Protect Your Mental Health at Work

Whew. Just whew.

Have you ever left work with that same feeling you have when you've left a gathering of your crazy- I mean eccentric- family? Or that feeling you have when you've watched a movie or video, and you weren't quite sure what to do with the information you now know?

Like, what did I just watch???

Organizations are microcultures that potentially come with all of the positive and negative aspects of community and family life outside of work. Many mental health tips and tricks can translate from our personal to our professional life, so it's fitting that we have a conversation about managing our mental and emotional health within the work environment.

Between dealing with workloads, poor processes, lack of training, untrustworthy coworkers, sociopaths, sensory overload and distractions, and that questionable smell you might just lose it all over- it's no wonder that many of us can struggle with staying sane and keeping it all together.

All jokes aside, what are some simple things you can implement into your day-to-day that can help you keep your Zen in an environment of chaos? Let's discuss:

1. Self-assess to better understand your needs and boundaries. We've all taken on too much responsibility before, for various reasons- maybe we just find it easier to do it ourselves, we may be the best fit to get the work done, or you may be the team martyr in sacrificing your own well-being because everyone else is busy. Try to get a better understanding of where your boundaries lie- and hold yourself to them. Communicate your needs to your boss and coworkers and be flexible in understanding and upholding their boundaries and needs. Model being open and honest about who you are and what you can and cannot do, and you'll often find people will follow your lead, which creates a more sustainable work environment for everyone.

   
   

2. Disengage from gossips and negativity. Don't get caught up in the office gossip or rumor mills. You can't control what others say about you, but you can avoid inserting yourself into the drama. If others say negative things about someone else in your presence, give yourself the option to walk away, change the subject, or challenge their assumptions. Always get to know people for yourself and be aware that people have hidden agendas that can negatively impact your relationships with others.

   
   

3. Hold others accountable for their stuff. Speaking of bad behaviors- don't let bad behaviors slide. This can be tough, depending on your role or your personality. It takes a level of courage to be able to call people out on their behaviors and to speak up for yourself. There are tons of articles and videos out there with great tips on how to manage different types of toxic work situations. Spend some time arming yourself with phrases and wording you can use easily to help you get started.

   
   

4. Have a self-restoration practice. The benefits of self-restoration cannot be understated. Yes, it may seem tough to get a moment away from it all, but your ability to maintain your level of productivity absolutely depends on it. Being emotionally or mentally unhealthy eventually takes a toll on physical health as well- and how productive can you be if your physical health is compromised? Taking 5-10 minutes a day to ground yourself (in whichever way works best for you) will save you time, and pain (physical and mental) later. Here are a few simple suggestions you might try:

   
   

   1. Use the car ride home (if you commute) to decompress from the day. Think through how to manage challenges that were left unaddressed from the day. Scream at the top of your lungs and unleash all of the colorful language you wish. Stop along the way to buy yourself a treat (chocolate cures everything.) Whatever works for you- that way, once your home, your mind is cleared (or at least clearer) and you can focus on your friends, family and things you love. If you work from home and are able, take a 5-minute stroll around your neighborhood, or spend time in a space within your home where you can be unbothered for a bit. • If you enjoy writing, try journaling.

   2. Write out your thoughts and frustrations. Write out some things you'd like to say or do- allow yourself to articulate those things in writing so that those things don't take up valuable space in your head.

   3. Draw a picture that describes your feelings. The goal is to empty your mind of all things work, and also to ease any anxiety or worry about the next day by being intentional about your words, goals, and actions. •

   4. Physical exercise is a great way to release feel-good hormones that can help you relax and decompress. Spend 20-30 minutes engaging in the activity of your choice and get a 2-for-1 benefit in increased physical and emotional health!

      
      

5. Prioritize and organize. Time management, organization, and prioritizing are better options than overworking, which is rarely ever productive. Schedule time in your day to decompress. Have a meeting coming up that you anticipate might be stressful? Schedule time just before or just after to unwind and regroup. Do you have a seemingly endless task list that is causing you anxiety? Use tools such as the Eisenhower matrix to help you organize and prioritize your work. Need to have a conversation with your boss? Schedule that time and show up with details on what your boss can do to help you manage your workload.

   
   

6. Build a safe support system. What do I mean by "safe"? Even in seemingly close workplace relationships, you have to be very careful about what you vent about, who you vent to, and what words you choose (see #2 above). So, when I say safe, I mean make sure the people within your support system are tested and true friends who will not use whatever you share against you at some point. Workplaces are competitive and people can be fake and sneaky- even those you least suspect. So, choose your circle wisely!

I love that conversations around working and work environments are changing and focusing more on the well-being of people at work. We're slowly moving away from old believes that people "leave problems at the door" and we're finally recognizing that there are human beings behind the titles.

While it's easy to think about how you can better show up for others in these ways, don't forget to focus on you- your mental, emotional and physical health are foundational to your ability to perform at your best.

What else would you add? Feel free to share your thoughts in the comments!

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Hi! I'm Nicole, an organizational consultant and personal coach, who is passionate about inspiring the changes our society needs for all to thrive. Using lessons learned from my own experiences and challenges, I hope to help people within organizations by creating mentally, socially, and emotionally healthy workplaces for all. Check out the other resources on this site for more ways to do just that!