Protecting Your Mental Health in the Workplace:

Protecting Your Mental Health in the Workplace:

The past couple of years have seen a complete change in many people’s lives. The pandemic has changed the way we work forever and has forced us to stay home for extended periods of time. Now we are beginning to return to work, and this can be a very trying time for your mental health.

Graduates around the country are finishing their university journey. This time is very transient, and there are a lot of major life changes that occur during this time. Moving into the workforce can be a very triggering time for your mental health.

Today, we will be exploring how entering or returning to the workforce in a post-pandemic world can be triggering for your mental health. We’ll also explore some proven strategies for protecting your mental health when you move through this shift in your life.

How Entering the Workforce Impacts your Mental Health:

Studies have shown that working is good for our mental health. It keeps us busy and gives us structure in our lives. Work also provides a sense of achievement and belonging for many individuals, and a lot of your self worth can be tied up in what you do.

However, bad working environments and huge work changes can have a negative impact on your mental health. The movement from working-from-home to returning to the office marks a big change for many workers in 2021. Recent graduates who are entering the workforce for the first time may also struggle with mental health, as this time brings a lot of change into your life.

When you’re a new grad or working from home, you have a lot of flexibility to structure your days. When you move into the office, your hours are set. You can’t go home or take a 15 minute break on your couch after finishing a meeting. You’re expected to be ‘on’ for the majority of the time you’re on the clock, and this can be a rapid change from your previous flexible life.

You may find yourself having a lot less time during the day. Suddenly, weekday lunches with friends and lazy pyjama-filled Monday’s are a thing of the past. You find yourself having to block out eight to ten hours of your day to work whilst still catching up on all of your life admin. This can cause a lot of added stress, and lead to an increased risk of depression, anxiety and other mental health concerns.

Workers often struggle when the work environment is negative. Harassment and bullying are unfortunately very real issues in today’s working world, and can lead to increased stress, depression and anxiety. In a study by the Depression Association of America, it was discovered that relationships with co-workers and peers account for 51% of workplace anxieties, with relationships with superiors being reported in 43% of participants. An unsupportive workplace can have a significant impact on your mental health, and make the above challenges seem even harder.

Some of the major life changes you experience when moving into full-time work include:

- Less flexibility and time during the day.

- Having differing schedules to friends who are still in school.

- Negotiating the workplace and professional relationships.

- Busy days may provide added stress.

- Guilt of having a full-time job when friends and family members are struggling or still in school.

- Fears of working for the rest of your life.

- Adjusting to a new rhythm and routine.

All of these are key sources of stress for a new worker’s mental health. Thus, it’s important to be proactive and instil strategies to help you manage your mental health.

Strategies for Protecting your Mental Health:

We know it can be difficult to adjust to working full-time after graduation. Entering the workforce can be triggering for new workers’ mental health. Here are some key strategies for protecting your mental health as you move into the workforce.

Stay Active:

Exercising regularly is key to building self-esteem, getting better sleep and have a healthier lifestyle. All of these will help you to feel better mentally.

We’re not talking about going for a run or hitting the gym to make yourself feel better. Incorporate at least 30 minutes of daily movement in a way that brings you joy. Dance if you love to dance. Hit the gym if weight lifting is your thing.

Staying active is the key to keeping your mood levels high and not wallowing in negative feelings. It can also help you move from work-mode to relaxed-mode, which really helps your work-life balance.

Prioritise Self-Care:

You can’t give from an empty cup. Make sure to prioritise self-care in your evenings after you finish work. Participate in your hobbies, cooke healthy meals and reach out to family and friends. All of these will help you mentally.

Make Time for Family and Friends:

One of the biggest reasons for people struggling with mental health after they join the workforce is because they lose precious time with their family and friends.

Make sure to see your friends at the very least on the weekend, and try to call your family or organise family dinners regularly. If you are in a relationship, dedicate at least one evening a week to date night.

Take Breaks:

Regular breaks will help the workday pass by more smoothly. Try and go for a walk away from your desk every hour or so. If you need to take a mental health day? Do it. Breaks will ensure you don’t get burnt out from working too hard.

Reach Out:

If you find yourself struggling with your mental health, reach out to HR and professional mental health services. Most workplaces are willing to work with you and can make reasonable adjustments to aid you with your mental health (I.e ability to start and finish later, working from home, flexible hours etc).

Final Thoughts:

It’s important to take care of yourself when you move into the workforce. This transient time is full of changes that can be very triggering for your mental health. We’re entering a post-pandemic world, and many are returning to the office for the first time in two years.

Protecting your mental health is paramount, and by implementing the advice above, you can help reduce your stresses. Remember, it’s never too weak to speak and if you are struggling with your mental health, reach out to professional services