5 Mental Wellness Tips to Get Through the Workweek
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Learning to handle excess stress effectively protects mental and physical health
Even when you love your job, it may cause too much stress. Work-life balance is a challenge for everyone, and it’s become more difficult with the increase in remote work. Stress results in $300 billion in medical expenses and lost income in the U.S. every year—and coping with it has major benefits for both workers and their employers.
Learn five ways to protect your mental health and get through the week more easily:
1. Stick to a schedule
The rise of technology, all-hours notifications, and remote work make it easier than ever to let work bleed into personal lives. And everyone can benefit from putting the smartphone down and taking consistent time off. Establish realistic boundaries between work and personal hours, and do your best to stick to them. Plan your days and set aside blocks of time for specific tasks. Take a real lunch break if possible, and try to be consistent with your stop and start times.
2. Eat healthily
The temptation to stress-eat is significant, but don’t eat mindlessly at your desk. Take a break, relocate if possible, and focus on your meal. Mindful eating can reduce stress, ease digestion, increase enjoyment, and even help with weight control.
Eat plenty of vegetables, fruits, whole grains, and protein to help control cravings and keep your body healthy. Limit sugar and junk food that cause energy and insulin spikes, followed by crashes. Invest in snacks like granola, nuts, fruit, and cheese, so you have healthy options when cravings hit.
3. Make time for movement
Extended time sitting at a desk with no physical activity has the same physical risks as smoking. Get up every 30 minutes and move around to reduce stress. It also helps break up the workday, and it goes faster. Stretch, take a 5-minute walk, and get your circulation going.
Studies show that 60 minutes of moderate activity dramatically reduces the risks associated with working at a desk all day. And platforms such as YouTube feature many enjoyable, short workouts that you can easily do whenever you need a break.
4. Phone a friend
Working from home kills the social interaction people naturally get at the office, and loneliness poses significant mental health risks. Nearly half of 20,000 adults surveyed by Cigna in 2018 reported feeling lonely. And social isolation is increasing; more than a quarter of the U.S. population lives alone, the highest rate ever. Throwing COVID-19 lockdowns into the mix has only worsened the problem.
Living alone and working from home can be a deadly combination when it comes to mental health. Loneliness can lead to depression, poor sleep quality, and even reduced immunity. And social media is no replacement for actual human interaction. Take the time to call a friend or family member. Being proactive in maintaining friendships and other relationships also helps maintain work-life balance.
5. Let go of perfection
Trying to maintain perfection is unrealistic and causes unnecessary stress. Toxic perfectionism is linked to a host of mental health issues, including depression and anxiety.
Don’t put pressure on yourself to be perfect on every video call or assignment. Many employers are far more understanding than most of us give them credit for, and an unrealistic pursuit of perfection creates unrealistic and damaging pressure.
Simple steps to combat a common problem
Stress affects everyone, but it can be managed effectively. Learning to cope with excess workplace stress is vital for productivity, as well as protecting your mental and physical health. Make it a priority.
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