TIPS TO BALANCE A JOB AND YOUR MENTAL HEALTH

Balancing a job and mental health? It’s possible with just a few easy steps, no matter how stacked your plate is

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With the average South African spending around 40 hours per week at work, and almost a third of the country’s workforce experiencing constant stress and burnout, there’s no denying just how demanding a job can be. You might be wondering if balancing mental health at work is even possible at this point... The answer is yes. With just a few small steps, you can take control of your well-being even when you’re in the middle of your hustle.

1. DRAWING BOUNDARIES
We’ve said it before, and we’ll say it again: boundaries are everything. Whether you mute work notifications after hours, communicate your expectations with colleagues or set strict times on when you take lunch, boundaries can radically empower you and boost your mental well-being. According to studies by Lyra Health, boundaries will help you better focus your attention on your role and critical tasks, and prevent you getting side-tracked. Outside of work, they can help you focus on what matters most: your friends, family, hobbies, spirituality and rest.

2. SEEKING SUPPORT
Communication makes all the difference in times of stress, especially in the workplace. Lean into your relationships with work buddies and even with your line manager – but take note of one important thing: you’re here to improve your experience. Focus on clear and constructive communication and avoid being overly negative or aimless. When you cut through all of that, you open the path to finding solutions, support structures and personal growth.

In case you’ve forgotten, you’re not a machine! ADEQUATE BREAKS WILL HELP YOU HIT THE RESET BUTTON throughout the day

3. TAKING BREATHERS
In case you’ve forgotten, you’re not a machine! Adequate breaks will help you hit the reset button throughout the day. Studies by Michigan State University found that focus and productivity improve drastically with scheduled breaks, and these can increase rates of job satisfaction. When you take a break, use this time to clear your mind and to replenish your body with water and food. The best part? Regular breaks help prevent exhaustion, so you’ll feel energised enough to also do things that matter when you get home, like meditation, exercise and spending quality time with loved ones.

4. BUILDING GROWTH
It’s easy to feel the slump when we fall into a mundane routine. If you feel bored with your daily work schedule, it’s time to invest in learning new skills. In our rapidly changing world, new skills will not only set you apart as you evolve in your career, but it will also give you an opportunity to feel more challenged, stimulated and optimistic about the future. Free courses are available online; dedicating just half an hour a day to this can unlock a great sense of purpose, achievement, fulfilment and motivation.

5. SPARKING CHANGE 

As the old saying goes, we’re all a product of our environment. So, naturally, a stressful work environment equals stressed employees. To help turn this around, investigate what employee wellness initiatives you can tap into. If there are none available, then this is a great opportunity to champion something new at work, such as a support group, a staff event committee or team-building programme. You’ll help boost your company culture, and ‘taking initiative’ will look excellent on your resumé!

TIPS TO TRY AT WORK

• Listen to brown noise: When you need to cut out background noise, pop your earphones in and listen to brown noise, which has deeper frequencies than white noise and includes the rumble of thunder, running water or rain, for example. It’s been proven to help boost concentration and reduce stress.
• Organise your space: Countless studies have been done, proving that when your work environment is organised, so are your thoughts!
• Add some life: Incorporate plants, personal items and optimal lighting in your workspace – these can make it feel more comfortable and help reduce anxiety.

Words by Edwain Steenkamp 

Photo: Getty/Gallo Images