We all have mental health, and each of us lies somewhere on a spectrum between the extremes of feeling well and unwell. We slide up and down the spectrum depending on life situations or personal reasons, sometimes not changing much, and at other times sliding right down for what seems no reason at all. We spend a lot of our time at work and making that a healthy place to be is important.

One of the answers to improving mental health is much the same as improving physical health: get fitter by putting helpful action into practice regularly. The action required is raising self-awareness of how we think, what we feel and how we behave every day. Taking action to do this, however small, can improve life at work, home, or prevent problems developing in the first place.

Ten tips for staying well at work

Watch your work-life balance. Work regular hours and take the breaks and holidays you’re entitled to. Nurture your interests, relationships, and abilities outside of work. If things are getting too much, book a day off or a long weekend, and if things don’t improve, speak to someone who can help at work.

Build up a network of support through developing good relationships with co-workers.

Make sure you regularly talk to someone you trust, at work or outside, about what upsets you or makes you feel stressed. You will be there for them too so don’t worry about being a burden; this is a healthy connection.

Be assertive – say no if you can’t take on extra demands. Not always easy but it will help. If you feel uneasy doing this, practice it in less stressful scenarios first. Being kindly assertive sets healthy boundaries.

If, or when, you work from home, find and make opportunities for contact with others.

Be realistic, not perfectionistic. Perfectionism is an ideal too high for wellbeing and perpetuates problems, especially in terms of working too hard for too long.

If everything starts to feel overwhelming, focus on your breath, slow it down, and move away from your desk or situation for a little while, to give you space and perspective. Learn some relaxation techniques.

Write a list of what needs to be done; it only takes a few minutes and can help you to prioritise, focus and get things in perspective. It can also feel satisfying to tick items off once they have been done.

Take a walk or get some fresh air during the day. Exercise and daylight are good for your mental health as well as physical health. Walk briskly to get your heart pumping or walk slowly and mindfully to take in the sights and smells – mix it up or take your preference.

Always say if you need help. It will make a difference.

Talking about mental health

Communication and connection are so important for good mental health. Getting the support that you need to do your job well is only possible when your employer understands what is missing and how they can help. If you’re unsure how to check in with someone, or how to talk about your own mental health, here are some ideas that can help.

Speaking up about your mental health before things feel worse can help you regain some control. The sense of doing something that you can, and having the courage to speak up, has a positive impact on mental health and can be the first step in self-care, building resilience and moving back to where you want to be. It also:

Creates an open and honest environment with less chance of misunderstandings
Gives you some relief and hope for change
You no longer feel alone
Allows you access to support
Allows changes to be made to help you do your job to reduce stress and other negative symptoms

How to talk about your own mental health

1. Choosing someone you trust to talk to

This might be a friend, family member or a colleague. Or you might be more comfortable talking to someone who you don’t know through a support helpline. It can help to write a pros and cons list about talking to someone. You can simply start by saying that you would like to share something by saying “I need to talk to you, do you have time to listen?”

2. Think about the best place to talk

Choose a place that you feel comfortable enough to open-up. Somewhere private with less chance of disturbance. Sometimes, it can be easier to talk whilst walking or doing an activity together. Arrange more time than you think you will need so that you’re not cut short.

3. Prepare yourself for their reaction

Mostly, whoever you open-up to will be helpful and kind and it will be a good experience, but sometimes if they are worried about you or find it hard to understand, they may not react in the way you hope. It might be that they just need a little time to take in what you have said, or that giving them some information to read might help, but ultimately this will always be a helpful action.

How to talk to someone about their mental health

1. Find a space to talk without distractions

If you’re worried about someone, try to find a place where you know you can have a conversation without being distracted. Make sure you give them your full attention by turning your phone down or off.

2. Listen actively and ask questions

Listening is one of the most valuable ways of being there for someone. Make good eye contact but don’t stare and have an open posture facing them at a slight angle rather than full on. Don’t compare your own experiences, instead ask clarifying questions in a gentle way to check your understanding and to help them feel understood. Don’t change the subject or feel a pressure to fill silences; the gaps give both of you time to process and think, and silence often is not as awkward as you think.

3. Ask how you can help

When it’s time for you to speak, ask how you can help rather than telling them what to do next. They may want practical support at work or home, help contacting a professional, or may ask for your suggestions, or they might want to keep things reciprocal and chat about your life too.

Mind’s Wellness Action Plan provides a formal structure that you can use to open a dialogue with your manager, to support your mental health at work, to help manage a current problem or as a proactive tool for staying well.

See our range of blog articles for more advice on self-care and mental health.